If you wake up struggling to catch a breath during the night or find yourself extremely tired all day, chances are, it is sleep apnea, obstructive sleep apnea (OSA), to be exact. In this condition, your doctor may suggest getting continuous positive airway pressure (CPAP) machine to supply pressurized air all night long. However, wearing a mask over your nose can be uncomfortable. So, if you are also one of those who do not want caged sleep, try these 7 alternative treatments for sleep apnea.
Replace CPAP Machine with These 7 Alternatives for Peaceful Sleep
Here are some options for you.
1. Weight Loss – Shedding Pounds and Getting Active
Being overweight increases the chances of developing OSA, and weight loss can significantly reduce the severity of symptoms. All you need to do is bring a balance to your life. A nutritious diet and moderate exercise are the best way forward. However, keep in mind that weight loss alone cannot completely get rid of OSA. Get in touch with a medical professional when starting on your weight loss journey for aid.
2. Proper Sleep Position
According to experts, a supine position, which is sleeping on your back, can worsen OSA by obstructing your airway. Instead, try sleeping on your side to reduce the frequency of apnea episodes. There are certain devices available on the market that send alerts when there is a shift onto the backs.
3. Oral Appliances
Oral devices like mouthguards can help hold your tongue in place or move your jaw forward, keeping your airway open and assisting with sleep apnea.
4. Consider Getting Oral Surgery
In some circumstances, genetics play a key role in sleep apnea. People born with large tonsils, extra throat tissue or issues with their tongue or jaw might have difficulty breathing during sleep. In such a case scenario, oral surgeries can make permanent changes to your anatomy to help you breathe better.
5. Myofunctional Therapy
This therapy targets face and mouth muscles that help in reducing apnea events. With the help of exercises, strengthen your tongue, palate, lips, and face to prevent the tongue from blocking breathing passage.
6. Steer Clear of Alcohol
Alcohol has the tendency to accentuate OSA symptoms; therefore, it’s wise to avoid it, especially if you are already experiencing sleep apnea. The American Academy of Sleep recommends cutting out alcohol may serve as the first step in treating OSA, along with other lifestyle changes.
7. Try Tongue Retaining Devices
Such devices help in keeping the tongue upright, in a forward position, preventing it fromrestricting the flow from the airway. Although studies show positive effects, some people may find adhering to this challenging and prefer mandibular advancement devices instead.