Many people live with sleep apnea, which causes short pauses in breathing during sleep. These pauses affect how rested a person feels in the morning. Making small adjustments at home and considering sleep apnea treatment may support better breathing and allow for fewer interruptions during the night.
Change sleeping position:
Lying on the back sometimes causes the tongue and soft tissues in the throat to block airflow. Sleeping on one side may reduce this. A body pillow or a tennis ball attached to the back of a shirt can encourage side-sleeping and prevent turning over during the night. This small change may reduce the number of breathing pauses.
Adjust daily habits:
A few adjustments to daily habits may improve sleep quality. Keeping regular sleep hours and avoiding large meals before bedtime helps the body settle at night. Limiting caffeine in the evening may also support more restful sleep. Adding short walks or simple physical activity during the day may assist with keeping the airway open during rest.
Maintain consistent bedtime routine:
Keeping a steady bedtime routine helps the body prepare for rest. This includes brushing teeth, dimming lights, and turning off electronic devices. These habits let the brain know that it is time to sleep. Over time, this rhythm helps reduce how often the body wakes up during the night due to breathing pauses.
Avoid alcohol and smoking:
Alcohol may relax throat muscles, making it harder for air to pass through during sleep. Smoking affects the airways and increases swelling in the throat. Reducing or avoiding both may lead to better breathing during sleep. These changes also support better overall rest and fewer disruptions.
Use simple breathing aids:
Some people use nasal strips or small devices to keep the airway open. These are non-invasive and easy to use at home. They may help keep air flowing more freely through the nose or mouth during sleep. Breathing through the nose reduces dryness in the throat and supports longer periods of deep sleep.
Monitor weight carefully:
Keeping a healthy weight sometimes reduces pressure on the airway during sleep. A few changes to eating patterns or physical activity may support this. Even a small reduction in body weight might lead to better airflow and fewer sleep interruptions.
