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Self-Treatment Options for Mild Sleep Apnea
Self-help treatment for sleep apnea
Mild sleep apnea is responsive to self-help remedies, or “behavioral treatments” in many cases. Each of us is different, you may or may not see improvement with these tips and suggestions. I high recommend that you get a sleep study done as it is imperative that you rule out sleep apnea that is more significant.
If you have a sleep study done and fall within the range of less than 5 episodes or apneas per hour you are considered "normal" and no treatment is deemed necessary. With less than 5 apneas per hour, the vast majority of insurance companies will not cover treatment without other contributing factors. Mild and moderate sleep apnea happens when your AHI (apnea - hyponea index) ranges from 5 to 29. Severe sleep apnea happens when your AHI is above 30.
These self-help techniques should not replace the appropriate therapy as indicated by a sleep study / doctor's recommendation.
Lose weight. Overweight individuals who lose even 10% of their weight can reduce sleep apnea and improve sleep quality.
Stop using alcohol, tobacco, and sedatives, or anything that relaxes the muscles of the throat and encourages snoring.
Sleep on your side. Special pillows or remedies that encourage side-sleeping, such as the “tennis ball trick,” might help people who only experience sleep apnea when they sleep on their back.
Elevate the head of your bed 4 -6 inches. This can alleviate snoring and make breathing easier.
Maintain regular sleep hours.
Use a nasal dilator, breathe right strips or saline nasal spray to help open nasal passages.
Some of the above information was copied from: http://www.helpguide.org/life/sleep_apnea.htm
Mild sleep apnea is responsive to self-help remedies, or “behavioral treatments” in many cases. Each of us is different, you may or may not see improvement with these tips and suggestions. I high recommend that you get a sleep study done as it is imperative that you rule out sleep apnea that is more significant.
If you have a sleep study done and fall within the range of less than 5 episodes or apneas per hour you are considered "normal" and no treatment is deemed necessary. With less than 5 apneas per hour, the vast majority of insurance companies will not cover treatment without other contributing factors. Mild and moderate sleep apnea happens when your AHI (apnea - hyponea index) ranges from 5 to 29. Severe sleep apnea happens when your AHI is above 30.
These self-help techniques should not replace the appropriate therapy as indicated by a sleep study / doctor's recommendation.
Lose weight. Overweight individuals who lose even 10% of their weight can reduce sleep apnea and improve sleep quality.
Stop using alcohol, tobacco, and sedatives, or anything that relaxes the muscles of the throat and encourages snoring.
Sleep on your side. Special pillows or remedies that encourage side-sleeping, such as the “tennis ball trick,” might help people who only experience sleep apnea when they sleep on their back.
Elevate the head of your bed 4 -6 inches. This can alleviate snoring and make breathing easier.
Maintain regular sleep hours.
Use a nasal dilator, breathe right strips or saline nasal spray to help open nasal passages.
Some of the above information was copied from: http://www.helpguide.org/life/sleep_apnea.htm
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