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Lifestyle and home remedies

By Mayo Clinic staff

In many cases, self-care may be the most appropriate way for you to deal with obstructive sleep apnea and possibly central sleep apnea. Try these tips:

  • Lose excess weight. Even a slight loss in excess weight may help relieve constriction of your throat. Sleep apnea may be cured in some cases by a return to a healthy weight. If you don't already have a weight-loss program, talk to your doctor about the best course of action for weight loss.
  • Exercise. Getting 30 minutes of moderate activity, such as a brisk walk, most days of the week may help ease obstructive sleep apnea symptoms.
  • Avoid alcohol and certain medications such as tranquilizers and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.
  • Sleep on your side or abdomen rather than on your back. Sleeping on your back can cause your tongue and soft palate to rest against the back of your throat and block your airway. To prevent sleeping on your back, try sewing a tennis ball in the back of your pajama top.
  • Keep your nasal passages open at night. Use a saline nasal spray to help keep your nasal passages open. Talk to your doctor about using any nasal decongestants or antihistamines because these medications are generally recommended only for short-term use.
  • Stop smoking, if you're a smoker. Smoking worsens obstructive sleep apnea.
Alternative medicine Treatments and drugs
References
  1. Ropper AH, et al. Adams & Victor's Principles of Neurology. 9th ed. New York, N.Y.: The McGraw-Hill Companies; 2009. http://www.accessmedicine.com/content.aspx?aID=3633173. Accessed May 1, 2012.
  2. What is sleep apnea? National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/disorders/sleep_apnea/sleep_apnea.htm. Accessed April 27, 2012.
  3. What is sleep apnea? National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea/. Accessed April 27, 2012.
  4. Longo DL, et al. Harrison's Online. 18th ed. New York, N.Y.: The McGraw-Hill Companies; 2012. http://www.accessmedicine.com/content.aspx?aID=9129170. Accessed May 1, 2012.
  5. Javaheri S. Central sleep apnea. Clinics in Chest Medicine. 2010;31:235.
  6. Badr MS. Central sleep apnea syndrome: Risk factors, clinical presentation, and diagnosis. http://www.uptodate.com/index. Accessed May 1, 2012.
  7. Yaggi HK, et al. Adult obstructive sleep apnea/hypopnea syndrome: Definitions, risk factors, and pathogenesis. Clinics in Chest Medicine. 2010;31:179.
  8. Strohl KP. Overview of obstructive sleep apnea in adults. http://www.uptodate.com/index. Accessed May 1, 2012.
  9. Tamisier R, et al. Cardiovascular effects of obstructive sleep apnea. http://www.uptodate.com/index. Accessed May 1, 2012.
  10. Sunwoo B, et al. Ambulatory management of patients with sleep apnea: Is there a place for portable monitor testing?
  11. Kryger MH. Management of obstructive sleep apnea in adults. http://www.uptodate.com/index. Accessed May 1, 2012.
  12. Berry RB, et al. A novel nasal expiratory positive airway pressure (EPAP) device for the treatment of obstructive sleep apnea: A randomized controlled trial. Sleep. 2011;34:479.
  13. Provent therapy frequently asked questions. Ventus Medical. http://www.proventtherapy.com/provent-therapy-faq.php. Accessed May 2, 2012.
  14. Kushida CA, et al. Practice parameters for the treatment of snoring and obstructive sleep apnea with oral appliances: An update for 2005. Sleep. 2006;29:240.
  15. Aurora RN, et al. Practice parameters for the surgical modifications of the upper airway for obstructive sleep apnea in adults. Sleep. 2010;33:1408.
  16. Badr MS. Central sleep apnea syndrome: Treatment. http://www.uptodate.com/index. Accessed May 1, 2012.
  17. 17. Randerath WJ, et al. Non-CPAP therapies in obstructive sleep apnoea. European Respiratory Journal. 2011;37:1000.
  18. Freire AO, et al. Treatment of moderate obstructive sleep apnea syndrome with acupuncture: A randomised, placebo-controlled pilot trial. Sleep Medicine. 2007;8:43.
DS00148 July 24, 2012

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