Simple changes can help, and if you’re still not getting enough Z’s, it may be time to see a specialist.
Lose weight
Even moderate excess weight can make the problem parts of your throat more bulky and floppy – and more prone to blocking the airway. We all know the recipe for successful weight loss: increase fitness activities while eating healthier. Your doctor can help you with a weight-loss program specific to your needs.
Sleep on your side
Gravity pulls relaxed throat tissues straight down into their airway-blocking formation when you sleep on your back. Rolling over on your side may reduce that blockage.
Avoid alcohol and caffine
Not only does alcohol decrease the quality of sleep, it can – as can antihistamines, sedatives, sleeping pills and others – relax your throat muscles more than usual. Too relaxed means too likely to cause or worsen airway blockage, snoring, and apnea. So avoid alcohol 3 to 4 hours before bedtime, and talk to your doctor about your other medications. Caffeine is often used to combat fatigue, but can lead to difficulty getting to sleep perpetuating the problem.
Unblock your nose
A stuffed-up nose can also make snoring and apnea worse. If you have allergies or sinus problems that are interfering with your sleep, ask your doctor for help. Nasal surgery is highly effective for nasal obstruction and is done as an outpatient procedure, if medications are not helpful. Additionally, smoking stuffs up noses even more, giving smokers yet another reason to quit.
