Top 6 Lifestyle Changes to Manage Sleep Apnea Naturally

Take control of your sleep.
If you’re dealing with sleep apnea, you already know how challenging it can be to get a restful night’s sleep. Sleep apnea, a common sleep disorder, is characterized by pauses in breathing during sleep, often resulting in snoring, restless nights, and daytime fatigue. These episodes, known as sleep disordered breathing, can happen when the airway becomes blocked or collapses during sleep.
For many people, small lifestyle adjustments can complement professional treatments, boosting the effectiveness of prescribed therapies, such as a sleep appliance, occlusal splint, or nightguard. Remember, if a sleep specialist has recommended specific treatments, it’s essential to follow their advice first. These lifestyle changes are intended to support, not replace, a medical treatment plan.
Here are six natural lifestyle changes that can help you manage your sleep apnea and experience better sleep quality.
1. Weight Management
Maintaining a healthy weight is one of the most impactful steps in managing sleep apnea. Research shows that excess weight, particularly around the neck, can put pressure on the airway and contribute to airway obstruction, worsening sleep apnea symptoms. Even a small amount of weight loss can significantly reduce the severity of sleep disordered breathing.
While every weight loss journey is different, focusing on a balanced diet and regular exercise is a sustainable approach. You might consider talking to a healthcare provider or a nutritionist who can help you tailor a plan that fits your needs. Remember, achieving and maintaining a healthy weight not only supports sleep apnea management but also boosts overall health and energy levels.
2. Sleep Position
Believe it or not, the way you sleep can make a big difference for your sleep apnea symptoms. For many people, lying on their back can worsen airway blockage, as this position allows the tongue and soft tissues to fall back into the throat, partially obstructing the airway. Sleeping on your side, however, can help keep your airway open and reduce the likelihood of snoring and sleep disordered breathing.
To stay on your side throughout the night, you might try placing a pillow behind your back or using a specialized pillow that helps you maintain a side-sleeping position. Experiment with different sleep positions and see if they bring any improvement. And, as always, speak with your healthcare provider to find the best sleep position for your needs.
3. Diet and Nutrition
What we eat can impact our sleep in unexpected ways. A balanced, nutrient-rich diet supports not only your overall health but also your ability to manage sleep apnea. Avoiding heavy meals, especially close to bedtime, can help reduce inflammation that may contribute to airway restriction.
Here are some dietary adjustments that can help.
- Include fresh fruits and vegetables, lean proteins, whole grains, and foods rich in omega-3 fatty acids (such as salmon, walnuts, and flaxseeds).
- Limit or avoid processed foods, high-fat meals, sugary snacks, and excessive salt.
Eating smaller, balanced meals throughout the day can also help prevent issues like acid reflux, which can exacerbate sleep apnea symptoms. And while no diet alone will completely resolve sleep apnea, a well-rounded diet can improve your energy levels and support your body’s natural functions.
4. Exercise
Regular physical activity doesn’t just benefit the body—it can also help with sleep apnea. Exercise promotes weight loss and strengthens muscles, including those that support your airway. In addition, regular movement helps improve overall cardiovascular health, which can be compromised by sleep apnea.
While any form of exercise is helpful, studies show that aerobic activities, such as walking, jogging, swimming, and cycling, can positively impact sleep apnea. Including some strength training exercises, like resistance band workouts or body-weight exercises, can also tone the muscles around your neck and throat, helping to keep the airway open during sleep. If you’re just starting out, aim for 20–30 minutes a day, and gradually increase the duration as you build stamina.
5. Avoiding Alcohol and Smoking
Both alcohol and tobacco are known to worsen sleep apnea. Alcohol relaxes the muscles in the throat, increasing the likelihood of airway obstruction and resulting in more frequent or severe apnea episodes. Smoking, on the other hand, irritates the airways, causing inflammation and swelling, which can restrict airflow and increase snoring.
If you consume alcohol, try to avoid it at least a few hours before bed. For those looking to quit smoking, consider resources such as smoking cessation programs or nicotine replacement options. Reducing or quitting these habits can bring quick improvements to your sleep quality and decrease the impact of sleep disordered breathing.
6. Maintaining a Sleep Schedule
A consistent sleep routine can make a big difference in managing sleep apnea. Our bodies respond well to routine, and going to bed and waking up at the same time each day helps regulate our internal clocks, improving sleep quality. When sleep is inconsistent, sleep apnea symptoms may worsen due to disruptions in the body’s natural rhythms.
Establishing a bedtime routine can signal to your body that it’s time to wind down. This routine might include dimming lights, turning off screens, reading a book, or practicing relaxation techniques like deep breathing or meditation. Aim to get between seven to nine hours of sleep each night, depending on what feels most restorative for you. And remember, even small adjustments to your sleep schedule can have a positive impact on your overall sleep health.
Sleep well with a helping hand from Hite Family Dentistry.
Taking steps to manage sleep apnea naturally can improve your sleep quality and make a significant difference in your daily life. Lifestyle changes like maintaining a healthy weight, sleeping on your side, adopting a nutritious diet, staying active, and limiting alcohol and tobacco can all play a role in managing sleep apnea symptoms. Additionally, a regular sleep schedule can help you achieve the consistent, restful sleep you deserve.
Your dentist can also be a valuable partner in managing sleep apnea. Dentists specializing in sleep dentistry can provide custom-made sleep appliances, such as an occlusal splint or nightguard, which are designed to gently reposition your jaw and help keep your airway open while you sleep. If you’re looking for a dentist in Edwardsville, IL, contact us today to explore how a sleep appliance could be an effective part of your sleep apnea treatment plan.