Most people have heard of obstructive sleep apnea but may not realize there are things they can do at home to help themselves or their partner. This disruptive issue occurs when the upper airways become completely or partially blocked and the muscles at the back of the throat relax so much that the person has pauses in breathing.
Home remedies
The first thing to try is elevating your head to about a 60-degree angle. This is particularly helpful for people who have trouble sleeping on their side. You can use pillows or a body wedge to lift your head, purchase an adjustable bed or even sleep in a recliner that is someone upright.
An alternative is to sleep on your side. This helps many people because sleep apnea can be worse when sleeping on your back. If you tend to roll to your back at night, try purchasing a side sleeping backpack. The device is similar to a vest with a bulge on the back to prevent you from rolling to your back. You can also try securing a tennis ball—or another item—to your back to prevent you from rolling while you sleep. This method may not work for everyone, however, as some people snore more on their side. Chronic snoring can harm the tissues in your upper airways.
A third option is to buy an oral device that holds your jaw or tongue in place to help improve breathing. These devices typically require a prescription and your best bet is to have a dental professional fit it for your mouth.
Finally—and this one may seem a bit odd—try playing the digeridoo! This Australian wooden wind instrument requires you to use a special breathing technique so it helps strengthen the muscles in the upper airway. Although a study found that playing the didgeridoo reduced both sleep apnea and daytime sleepiness, the research only had 25 participants.
Preventing obstructive sleep apnea
Prevention is always the best medicine and with obstructive sleep apnea, that might mean losing weight, refraining from smoking and drinking, and avoiding allergy medications or nasal decongestants.
