- 1. Put a tennis ball on your pajamas
- 2. Do not take sleeping pills
- 3. Weight loss and stay within the ideal weight
Sleep apnea should always be evaluated by a sleep specialist, to initiate the most appropriate treatment and avoid worsening symptoms. However, when apnea is mild or while waiting for a doctor's appointment, there are some simple and effective tips that can be tried.
Sleep apnea is a disorder where the person stops breathing momentarily while sleeping, and wakes up shortly thereafter to normalize breathing. This causes the person to wake up numerous times during the night without having a restorative sleep and is always tired the next day.
1. Put a tennis ball on your pajamas
Most cases of sleep apnea occur when sleeping on your back, as the structures at the back of your throat and tongue can obstruct your throat and make it difficult for air to pass. Therefore, a good solution is to stick a tennis ball to the back of your pajamas, to prevent it from turning and lying on its back while sleeping.
2. Do not take sleeping pills
While it may seem like a good option to take sleeping pills to improve sleep in cases of sleep apnea, this does not always work well. This is because sleeping pills affect the central nervous system, allowing greater relaxation of body structures, which can hinder the passage of air and this end up worsening the symptoms of apnea.
3. Weight loss and stay within the ideal weight
Weight loss is one of the most important steps for those who are overweight and have sleep apnea, being considered a way of treating this problem.
Thus, with the decrease in weight and body volume, it is possible to reduce weight and pressure on the airways, allowing more space for the passage of air, reducing the feeling of shortness of breath and snoring.
In addition, according to a study done recently in Pennsylvania, weight loss also helps in the loss of fat on the tongue, which facilitates the passage of air, preventing apenia during sleep.
Know the main ways of treating sleep apnea.
