Recommended Lifestyle Changes for Managing Sleep Apnea

Sleep apnea affects many Australians and can significantly impact one’s sleep quality and overall health. While there are effective dental appliances and medical treatments for managing sleep apnea, certain lifestyle modifications can significantly improve symptoms. 

Dietary Changes

Making adjustments to your eating habits can help reduce sleep apnea symptoms:

• Maintain a healthy weight: Excess weight, particularly around the neck, can put pressure on airways during sleep. Even modest weight loss can improve sleep apnea symptoms.
• Reduce inflammatory foods: Foods high in refined carbohydrates and sugars may increase inflammation in the airways. Consider incorporating more anti-inflammatory foods such as leafy greens, fatty fish, nuts, and olive oil.
• Time your meals: Try to finish eating at least three hours before bedtime to reduce the risk of acid reflux, which can worsen sleep apnea symptoms.
• Stay hydrated: Proper hydration helps keep airway secretions thin and less likely to cause obstruction.

Exercise Routines

Regular physical activity can help manage sleep apnea in several ways:

• Cardiovascular exercise: Aim for 30 minutes of moderate activity most days of the week. Walking, swimming, or cycling can help improve sleep quality and reduce apnea severity.
• Throat exercises: This may sound strange, but if you are prone to sleep apnea, then specific exercises can strengthen the muscles in your throat and tongue, which may help reduce collapse during sleep. These include:
  • Pronouncing vowel sounds deliberately for a few minutes daily
  • Placing the tip of your tongue against the roof of your mouth and sliding it backward
  • Pressing your tongue against the roof of your mouth and holding for several seconds
• Yoga and breathing exercises: Practices that focus on breathing control and throat opening can be beneficial for sleep apnea management.

Optimal Sleeping Positions for Sleep Apnea

How you sleep can significantly impact your breathing patterns:

• Side sleeping: Sleeping on your side, particularly your left side, is generally recommended for people with sleep apnea as it helps keep airways open.
• Elevate your head: Raising the head of your bed by about 10-15 centimetres or using wedge pillows can help reduce sleep apnea episodes.
• Avoid sleeping on your back: This position can cause your tongue and soft palate to collapse to the back of your throat, blocking the airways. If you tend to roll onto your back while sleeping, try attaching a tennis ball to the back of your sleep shirt.

Avoid Alcohol and Sedatives

Certain substances can worsen sleep apnea:

• Limit alcohol consumption: Alcohol relaxes the throat muscles that control your breathing, potentially leading to more frequent and severe apnea episodes. Try to avoid alcohol for at least four hours before bedtime.
• Be cautious with medications: Some sedatives, sleep aids, and muscle relaxants can have similar effects to alcohol. Discuss any medications you take regularly with your healthcare provider.
• Quit smoking: Smoking can increase inflammation and fluid retention in your airways, worsening sleep apnea. Our team can provide resources to help you quit.

When to Seek Professional Help

While lifestyle changes can be effective, they work best as part of a comprehensive treatment plan. If you’re experiencing symptoms such as loud snoring, gasping during sleep, morning headaches, or daytime fatigue, we recommend scheduling a sleep apnea assessment at First Impressions Dental.

Our Perth dental team can evaluate your symptoms and discuss whether a custom oral appliance might be beneficial alongside these lifestyle modifications. Many patients find that a holistic approach provides the most effective relief from sleep apnea.