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5 Healthy Ways to Improve Sleep Apnea Symptoms

5 Healthy Ways to Improve Sleep Apnea Symptoms

Obstructive sleep apnea (OSA) impacts millions of Americas who suffer from regular disruptions in breathing during sleep. Poor sleep and reduced oxygen levels negatively impact patient health and daily activities. Treatment with a CPAP machine or mandibular advancement appliance reduces symptoms and improves patient sleep but doesn’t address the underlying causes of sleep apnea.

Studies show that behavioral interventions reduce OSA symptoms to improve patients’ quality of life. Healthy habits, like the ones below, contribute to enhanced wellness and show positive results for sleep apnea patients. Check out these five ways to reduce sleep apnea symptoms here.

1. Prioritize Sleep – Patients with sleep apnea benefit from good sleep hygiene. Stick to a sleep schedule with a consistent bedtime and keep distractions out of your sleep space. Remove all screens and stop using screens at least one hour before bedtime. Create a calm and relaxing environment for sleep. Turn down the lights and maintain a cool room temperature.

2. Exercise Regularly – Exercise positively impacts health in many ways. Regular exercise strengthens muscles and improves blood flow. In addition, it contributes to better sleep and optimal oxygen levels. Even walking 30 minutes per day can lead to improved health and sleep.

3. Eat a Balanced Diet – Our bodies work best when we feed them well. The optimal diet includes fruits, vegetables, whole grains and lean proteins. Avoid processed foods, refined grains and foods high in refined sugars. Limit alcohol intake and drink plenty of water. Avoid beverages with added sugar and juices. It’s especially important to avoid alcohol, caffeine, and spicy foods near bedtime.

4. Stop Smoking – Smoking contributes to diseases like cancer and heart disease. It also negatively impacts breathing. People who smoke often experience OSA symptoms. Regardless of your current health status, it’s beneficial to quit smoking. Work with your doctor to find the best options to support your change in habit. You’ll improve your OSA symptoms and overall health.

5. Maintain a Healthy Weight – According to research, experiencing a 10% gain in weight makes a person’s risk of OSA six times higher. Likewise, losing weight reduces OSA severity and may even resolve symptoms. Discuss a healthy weight loss plan with your healthcare provider. Healthy Habits Open the Door to Wellness You have the power to change your life. Incorporating healthy habits into your daily routine can reduce sleep apnea symptoms. Not sleeping well impacts every area of your life, including work, relationships and mental health. Invest in your health and your future. Talk with your healthcare provider to find the support you need to restore your health.

Marianna Kovitch, D.M.D., is a diplomate of the American Board of Dental Sleep Medicine (DABDSM). Dr. Kovitch received her Doctor of Dental Medicine from the Medical College of Georgia after earning her Bachelor of Science with honors in chemistry. She also received recognition in research publications for her work in biochemistry from Georgia State University. Dr. Kovitch has been an active board member of the Academy of General Dentistry since 2013 and has contributed to the development of dentistry excellence in Georgia.
Marianna Kovitch, D.M.D., DABDSM • Atlanta Smiles
404.262.7733 •
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