Behavioral Sleep Apnea Treatment

Self help can be a very effective way of dealing with obstructive sleep apnea and also with central sleep apnea and mixed apnea too.

The following self care guidelines can help you cope with sleep apnea:

1.If you are overweight you run a higher risk of developing sleep apnea.  Due to excessive fatty growth of the body tissues there might be blockages in the airways. Therefore the best way to avoid sleep apnea is to lose weight in a healthy way.  For those who are already suffering from sleep apnea even a slight loss in the excess weight might help them from throat constriction.
2. In obstructive sleep apnea, any contributor to the obstruction in the throat worsens the problem.  Therefore avoiding alcohol, smoking and over the counter tranquilizers and sleeping pills will prevent the aggravating condition. Especially smoking has to be totally avoided as it adversely affects the condition causing congestion to happen.  In case of alcohol it is better to restrain the usage at least 5 hours before sleep.
3. Most patients with this condition prevailing, cannot sleep on the back.  This is due to  the fact that the problem aggravates when the tongue and the soft palate rests on the throat causing a blockage to the airway.  Sleeping on the back could cause a person to run into apnea more than 40-50 times in a night compared to when they roll on to their sides.

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Some suggestions for a person to avoid apnea with respect to sleeping positions.

1. To prevent sleeping on the back just roll a small ball into the nghtshirt. 
2. Stretching or elevating the neck during sleep can improve the condition of sleep apnea.  To stretch the neck a special pillow made for the purpose can be used. This method effectively reduces snoring and improves sleep.
3. Sleeping in the elevated upright position might help in improving the oxygen levels in overweight people with sleep apnea.  So Elevating the head of the bed providing a slant for the back might help.
4. Using decongestants and antihistamines on the nasal passage will help prevent clogging.  But it's important to take the advice of a doctor to make sure the correct drug regime is followed.
5. Using nasal strips such as 'Breathe Right Strips' might relieve the blocked nasal passages during sleep.
6. Sometimes it may be necessary to wear a mask at night to keep the throat open and improve breathing.
7. People with food allergies should avoid foods that cause reactions, as it adds to their congestion.
8. Avoid having meals just before bed time as it increases congestion.
9. Go to bed at regular times.
10. Keeping sinuses clear will reduce the problem - a humidifier can help here.

These self care suggestions will help a person with sleep apnea improve their overall health, personal life and quality of sleep. Emotional support from the family is very importantt, and the family should also encourage the sufferer to follow a medical regime leading to a fast recovery.

Support from the family is of course especially important in the case of sleep apnea in children.

Sleep self help resources