Positional Sleeping Therapy
At Houston Sleep Solutions, in Pearland, TX, and Friendswood, TX, we’d love to sit down and discuss how we can help you with your sleep apnea, without a CPAP device. Your body position during sleep has considerable effects on sleep apnea.
This therapy can be a behavioral strategy used to cure sleep apnea. It is usually advised to sleep on your side as opposed to your back if you have mild sleep apnea.
When sleeping on your back, downward pressure is exerted on your airway, however, sleeping on your side can ensure that your throat stays open and easier to breathe.
Pillow height and mattress angle are two other ways to help quality sleep.
You want to raise your head level, so you can add a few books or blankets under your pillow. You can also add one or two extra pillows to raise your head level to help keep your airways open.
The proven power of sleep hygiene
Proper sleep will go a long way in curing sleep apnea disorder.
Sleep hygiene is a phrase used to describe different practices and habits which make the list of sleep apnea cures without a CPAP.
Also, make sure the bedroom isn’t too hot or too cold and that you avoid screen technology for as much as an hour before bed. Research shows the blue light emitted by many electronic devices tricks the brain into thinking that it is still daytime and suppressing the normal release of melatonin to help sleep.
Beyond that, make sure to get an appropriate amount of time asleep in bed; not too much or little.
- Only 30 minutes of nap time each day – Short naps of up to 30 minutes can improve mental clarity. But naps do not make up for improper sleep the night before.
- Exercise daily – just a few minutes each day of walking, bicycling or other aerobic exercises can have a big impact on sleep quality. Just avoid any strenuous exercise right before bedtime.
- Get plenty of sunshine – vitamin D, which we get from the sun, is essential for our bodies.
- No alcohol or tobacco before bedtime – alcohol, and tobacco are stimulants. So, it’s best to avoid them right before bedtime as they can impact your ability to fall asleep and stay asleep
- Have a regular and relaxing bedtime routine – Warm showers, good conversation or your favorite book are great ways to slow down your body from a busy day and get relaxed as we prepare for sleep.
- Avoid rich or acidic foods right before bedtime – a big meal filled with rich, fried, fatty, or acidic foods can induce heartburn or indigestion. Therefore, to ensure it doesn’t disrupt our sleep, avoid these kinds of meals right before bedtime.
Excess weight is a major cause of diverse health issues, sleep apnea included.
While not all sufferers of sleep apnea are overweight, about 50% of those with it are. According to an extensive study by the National Institutes of Health, “Obesity is considered a major risk factor for the development and progression of OSA (obstructive sleep apnea). The prevalence of OSA in obese or severely obese patients is nearly twice that of normal-weight adults.”
Carrying excess weight adds fatty deposits in and around your airways, therefore putting more pressure on your breathing muscles especially when you sleep.
Losing weight is one of the very best sleep apnea treatments without a CPAP.
Contact Houston Sleep Solutions to discuss a treatment plan: