Sleep Apnea & Lifestyle Changes
Simple Changes Can Make a Huge Difference
Receiving professional treatment is the best way to improve your sleep apnea. However, making simple changes to your life can greatly benefit your sleep. At Sac Sleep & Breathing, our Sacramento, CA sleep specialist, Dr. Scott Grivas can recommend certain lifestyle changes that can help you achieve the restful night you deserve.
Read our guide to learn about what habits can improve your sleep apnea.
What Can Worsen Sleep Apnea Symptoms?
There are a variety of factors that can cause you to develop sleep apnea. While genetics and your neck circumference play a role, having a poor diet can further exacerbate your sleep apnea symptoms. In many cases, sleep apnea isn’t solved with just treatment. Sometimes, it can also help to develop healthier habits to improve your sleep as well as your quality of life.
Lifestyle Changes With Dr. Grivas
Having a Healthy Weight
One of the primary contributors to sleep apnea is being overweight. This can cause you to develop fatty tissue around your neck, making it more difficult for oxygen to pass through your airway during the night. Maintaining a healthy weight through diet and consistent exercise can reduce your symptoms and give you more energy during the day.
Eating a Well-Balanced Diet
Part of having a healthy weight is a balanced diet. The good news is that you don’t need to completely change what you eat to regulate your diet. Making healthy alternatives or practicing portion control can go a long way. Dieting also gives you the opportunity to make your own meals and practice your cooking skills in the kitchen.
Exercise offers a wealth of benefits for your health such as improving blood flow and boosting your metabolism. Even walking 30 minutes a day can improve your sleep apnea symptoms in the long run. Try to get your body moving in fun ways like taking a dance class or going out jogging while listening to music. It can help with stress and boost your happiness.
Cutting Alcohol & Caffeine
Consuming an excessive amount of alcohol or caffeine can disrupt your sleep schedule as well as increase your risk of snoring. If you suffer from sleep apnea, Dr. Grivas may recommend limiting your consumption of these drinks. Try a healthier morning alternative like breakfast tea, and reserve alcohol for birthdays, holidays, or other special occasions.
Don’t Skip Out on Professional Treatment
While making certain lifestyle changes can help improve your sleep apnea, these are most effective when combined with professional treatment. While most people think the only way to treat sleep apnea is with CPAP, Dr. Grivas offers the Vivos System as a non-intrusive solution. This CPAP alternative uses custom-made nighttime mouthguards that adjust the position of your jaw as you sleep to help reduce snoring and other sleep apnea symptoms.
Frequently Asked Questions
What lifestyle changes can help reduce snoring?
This depends on the causes of your sleep apnea and snoring. The most common solution is weight loss if you struggle with obesity, poor eating habits, or a large neck circumference. Your sleep dentist can give you a more accurate layout of what changes you may need based on the results of your sleep study.
Can sleep apnea go away without receiving any treatment?
No! It’s important to undergo a sleep study if you believe that you may be struggling with sleep apnea to receive effective treatment. Leaving your sleep apnea symptoms untreated can cause you to develop more serious issues later on, such as hypertension, heart disease, and more. Seeking professional care from a sleep specialist can get you the help you need.
Does losing weight help improve sleep apnea symptoms?
Yes! If you struggle with obesity, developing healthy habits to improve and maintain a healthy weight can greatly relieve you of your sleep apnea symptoms. Not only that, it can also improve your quality of life by giving you more energy during the day, lowering your risk of serious health complications, and improving your physical and mental health.
Will I need to change my life due to sleep apnea?
Not at all! If you need to make certain changes for sleep apnea, you won’t need to suddenly become a regular at the gym or your own personal nutritionist. These changes will come over time as you gradually build good habits.
Some examples of small, beneficial changes include walking for just 30 minutes, practicing portion control, and buying a sleep posture pillow. Your dentist will recommend these changes based on your current lifestyle.
How You Live Can Impact How You Sleep
Combining professional treatment with simple lifestyle changes is the best way to tackle symptoms associated with sleep apnea. At Sac Sleep & Breathing, Dr. Scott Grivas can help by recommending simple changes you can make in your life to get your sleep back on track. Call our Sacramento, CA office today by calling (916) 735-4060 or filling out our online contact form. We serve patients in Sierra Oaks, Woodside Condo, and Campus Commons, CA.