Do you wake up gasping for air in the middle of the night? Do you feel tired and sluggish throughout the day, even after a night’s sleep? These could be signs of sleep apnoea, a serious sleep disorder that affects millions of Australians.
Sleep apnea occurs when your upper airway repeatedly collapses during sleep, disrupting your breathing. This can lead to a number of health problems, including high blood pressure, heart disease, and stroke.
While the traditional sleep apnea treatment is a CPAP (continuous positive airway pressure) machine, several at-home treatments can help improve symptoms. This guide will explore the different types of sleep apnoea, at-home treatment options, and lifestyle changes you can make to improve your sleep quality.
Contents
Understanding Sleep Apnoea
There are three main types of sleep apnoea:
- Obstructive sleep apnea (OSA) is the most common type of sleep apnea. It occurs when the muscles in your throat relax during sleep, causing your airway to narrow or close completely.
- Central sleep apnea is a less common type of sleep apnea that occurs when the brain fails to signal the muscles to breathe.
- Mixed sleep apnea: This combination of obstructive and central sleep apnoea.
Symptoms of sleep apnea can include:
- Loud snoring
- Witnessed breathing pauses during sleep
- Gasping for air during sleep
- Daytime fatigue
- Morning headaches
- Difficulty concentrating
- Irritability
- Mood swings
If you suspect you may have sleep apnea, seeing a doctor for a diagnosis is important. A sleep study will determine the type and severity of your sleep apnea.
At-Home Sleep Apnea Treatments
While CPAP machines are the most effective treatment for sleep apnea, they are not for everyone. Some people find CPAP machines uncomfortable or difficult to use. Thankfully, there are a number of at-home treatments that can help to improve sleep apnoea symptoms:
1. Oral Appliance Therapy
An oral appliance is a custom-made mouthpiece worn during sleep. It helps to keep the airway open by gently positioning the jaw and tongue forward. Oral appliance therapy is a good option for people with mild to moderate OSA.
2. Positional Therapy
Sleeping on your back can worsen sleep apnea symptoms. Positional therapy involves training yourself to sleep on your side or stomach. Several devices, such as special pillows or sleep vests, can help you maintain a side sleeping position.
3. Weight Loss
If you are overweight or obese, losing weight can significantly improve your sleep apnoea symptoms. Even a small amount of weight loss can help open your airway and reduce the breathing events you experience during sleep.
4. Lifestyle Changes
There are a number of lifestyle changes that can help to improve sleep apnoea symptoms, including:
- Avoiding alcohol and sedatives: Alcohol and sedatives can relax the muscles in your throat and worsen sleep apnoea symptoms.
- Quitting smoking: Smoking irritates the tissues in your airway and can worsen sleep apnea symptoms.
- Managing allergies and congestion: Allergies can narrow your airway and worsen sleep apnoea symptoms.
- Creating a regular sleep schedule: Going to bed and waking up at the same time each day can help to regulate your sleep cycle and improve sleep quality.
Conclusion
At-home sleep apnoea treatments can be an excellent option for people looking for an alternative to CPAP therapy. However, talking to your doctor to determine if at-home treatments suit you is important. If you have any questions or concerns about sleep apnea, please consult with a healthcare professional.
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