- 1). Find out for sure whether or not your sleeping difficulties are caused by sleep apnea. People who have sleep apnea often experience periods of labored breathing during sleep. They may even stop breathing for brief periods. This happens because their airway relaxes and caves in during sleep. As a result, the chest muscles must work harder to open the airway back up. As the airway is forced open, the person will make a loud snorting noise and then the breathing will continue. This process will usually wake the person up. This can happen several times throughout the night. So people who have sleep apnea have a difficult time getting a good night's sleep. A person who has sleep apnea is likely to be tired during the day, have a dry mouth or sore throat when they wake up, have problems with forgetfulness and irritability, and snoring. If you experience any of these symptoms, check with your doctor.
- 2). Keep airway muscles firm. In order to do this, you'll have to stay away from certain medications. Don't use sedatives, sleeping pills, or any medicine that has a calming effect because they will relax your airway causing it to close in and this will make it hard for you to breathe.
- 3). Lose extra weight. The vast majority of people who have sleep apnea are overweight. Extra weight, especially in the neck area, can cause breathing problems. Being overweight can cause excess soft tissue in the back of the throat and this can cause blockage. Women who have a 16 inch neck and men with a 17 inch neck, are at increased risk for sleep apnea. Losing just a few pounds can make a difference.
- 4). Consider using a Continuous Positive Airway Pressure device or CPAP. It's a mask that you put over your face while you sleep, the mask puts pressure on your airway and keeps it open. If your doctor diagnosed you with sleep apnea, your insurance may cover the cost of the CPAP.
- 5). Sleep on your side. Doing this can be the sleep apnea cure you've been looking for because it should help you breath easier. Avoid sleeping on your back because this can cause your tongue to slide back into your airway and make it hard for you to breathe. You are also less likely to snore if you sleep on your side and you will have a better chance of being able to rest peacefully.
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