You can try a few tricks to keep yourself from flipping onto your back while you’re asleep. One is placing a pillow along your back. Another is the “tennis ball trick” where you sew a tennis ball to the back of your shirt to prevent yourself from sleeping on your back. [4] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
If you use a CPAP machine, newer models usually come with a built-in humidifier. [9] X Research source
If you have trouble falling asleep, ask your doctor for healthy suggestions on sleeping better.
While you should lose weight if you have to, crash or extreme dieting is dangerous. These diets are tough on your heart and there’s a high risk of gaining the weight back. Stick with a slow, steady weight loss program instead. [17] X Research source
You don’t need to start an intense exercise program. Just a daily walk will work fine. Strength training and yoga could improve your breathing and strengthen your neck muscles, which might also help with sleep apnea. [20] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Reduce your BMI to below 30 is the best at-home way to help reduce the severity of sleep apnea.
The Mediterranean diet, which is high in fish, fruits and vegetables, whole grains, and healthy fats, is especially healthy and provides a good guide for you. Cutting out mucus-producing foods could help as well.
You could also use nasal strips to open your airway while you sleep.
Secondhand smoke can also cause health problems, so don’t let anyone smoke in your home either.
It might take a few weeks of consistent mouth and throat exercises to make a big difference, so stick with it.
You can repeat this exercise 3 times in a row for a good workout. Make sure you wash your hands before and after putting them in your mouth.
This is a simple exercise and you can repeat it several times throughout the day.
