If you’re currently undergoing treatment for sleep apnea, you’re already taking important steps toward better health. But in addition to medical interventions, there are several lifestyle changes that can help ease symptoms and improve your quality of sleep. At Eastern Iowa Sleep Center, we want to empower you with practical strategies that can make a real difference.
1. Adopt a Healthy Diet
Weight management plays a key role in managing sleep apnea. Maintaining a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support healthy weight goals and potentially reduce the severity of your symptoms. Avoid heavy meals before bedtime, as they can disrupt your sleep and increase discomfort.
2. Exercise Regularly
Regular physical activity is another essential tool in sleep apnea management. Just 30 minutes of moderate exercise a day can help you maintain a healthy weight and promote deeper, more restorative sleep. Walking, swimming, or gentle yoga are great options to start with.
3. Adjust Your Sleep Position
Sleeping on your back can cause your tongue and soft tissues to block your airway. Instead, try sleeping on your side with your head slightly elevated. Using a wedge pillow or an adjustable bed can help keep your airway open and reduce nighttime disruptions.
4. Avoid Alcohol and Smoking
Both alcohol and tobacco can worsen sleep apnea symptoms. Alcohol relaxes the muscles in your throat, increasing the risk of airway obstruction, while smoking causes inflammation and swelling in the airway. Reducing or eliminating these habits can significantly improve your sleep quality.
5. Stick to a Consistent Sleep Schedule
Consistency is key for effective sleep apnea treatment. Try to go to bed and wake up at the same time every day—even on weekends. A regular schedule helps regulate your body’s internal clock and improves the overall effectiveness of your treatment.
Managing sleep apnea is a journey, but with the right support and healthy habits, you can improve your sleep and feel better every day. If you have questions or need additional guidance, the team at Eastern Iowa Sleep Center is here to help.