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Tips To Help You Manage Your Sleep Apnea

Improve sleep apnea with simple tips like using a humidifier, attending regular check-ups, and seeking expert care for better sleep and overall health.

Daily Remedy by Daily Remedy
March 17, 2025
in Featured
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A woman wearing a blue shirt and a CPAP machine is sleeping on her side on a floral-patterned pillow.

Sleep apnea, a disorder that causes interruptions in breathing during sleep, can seriously affect your overall health and quality of life. It often results in fatigue, difficulty concentrating, and even long-term health risks like heart disease or high blood pressure. While it might sound overwhelming to manage, the good news is that there are practical steps you can take to improve your sleep and health. Here are seven tips to help you effectively manage sleep apnea.

Use a CPAP Machine as Prescribed

A CPAP (continuous positive airway pressure) machine is one of the most common medical treatments for sleep apnea. It keeps your airway open by delivering a constant stream of air through a mask while you sleep. To get the most out of your CPAP machine, use it consistently and follow the instructions provided by your doctor or sleep specialist. Regular use can significantly reduce sleep apnea symptoms and help you wake up feeling more refreshed.

Consider Oral Appliances

Oral appliances may be a great alternative if you find a CPAP machine uncomfortable or inconvenient. These devices, custom-made by a dentist, adjust your jaw or tongue position to keep your airway open. Orthodontic treatments can also be effective in managing mild to moderate sleep apnea. Speak with your dentist to explore whether this option could work for you.

Maintain a Healthy Weight

Excess weight is a common contributing factor to sleep apnea, as it can put extra pressure on the airway. By adopting a balanced diet and incorporating regular exercise into your routine, you can work toward a healthy weight, which can help alleviate your symptoms. Even moderate weight loss can make a significant difference.

Avoid Alcohol and Sedatives Before Bed

Alcohol and sedatives can relax your throat muscles, making it easier for your airway to collapse during sleep. To reduce this risk, limit their use, particularly in the hours leading up to bedtime. Instead, consider relaxing with non-alcoholic options like herbal tea or calming activities like reading.

Sleep on Your Side

Sleeping on your back increases the likelihood that your tongue and throat muscles will collapse into your airway. Shifting to a side-sleeping position helps keep the airway open and improves your breathing during the night. If side-sleeping doesn’t come naturally to you, propping yourself up with pillows can help maintain this position as you sleep.

Use a Humidifier

Dry air can make breathing more challenging, especially for those with sleep apnea. Adding a humidifier to your bedroom can reduce dryness and irritation in your airway, making breathing easier throughout the night. You can even add essential oils like eucalyptus or lavender for soothing effects.

Attend Regular Check-Ups

Managing sleep apnea isn’t a one-time fix—it requires ongoing care. Regular check-ups with your doctor or sleep specialist are essential for monitoring your progress and adjusting your treatment plan. They can also guide you on new solutions or alternatives that may benefit you.

Managing sleep apnea takes effort, but the benefits are worth it. These small changes can make a big difference in your daily life, from improved energy levels to reduced health risks. Start incorporating these tips today. Better sleep is closer than you think.

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Dr. Jay K Joshi serves as the editor-in-chief of Daily Remedy. He is a serial entrepreneur and sought after thought-leader for matters related to healthcare innovation and medical jurisprudence. He has published articles on a variety of healthcare topics in both peer-reviewed journals and trade publications. His legal writings include amicus curiae briefs prepared for prominent federal healthcare cases.

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Videos

In this episode of the Daily Remedy Podcast, Dr. Jeffrey Singer discusses his book 'Your Body, Your Health Care,' emphasizing the importance of patient autonomy in healthcare decisions. He explores historical cases that shaped medical ethics, the contradictions in harm reduction policies, and the role of the FDA in drug approval processes. Dr. Singer critiques government regulations that infringe on individual autonomy and advocates for a healthcare system that respects patients as autonomous adults. The conversation highlights the need for a shift in how healthcare policies are formulated, focusing on individual rights and self-medication.

Chapters

00:00 Introduction to Dr. Jeffrey Singer and His Book
01:11 The Importance of Patient Autonomy
10:29 Contradictions in Harm Reduction Policies
20:48 The Role of the FDA in Drug Approval
30:21 Certificate of Need Laws and Their Impact
39:59 The Legacy of Patient Autonomy and the Hippocratic Oath
Your Body, Your Health Care: A Conversation with Dr. Jeffrey Singer
YouTube Video _IWv1EYeJYQ
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RFK Jr.’s Overhaul of CDC Vaccine Policy

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Official MAHA Report

Official MAHA Report

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May 31, 2025
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Explore the official MAHA Report released by the White House in May 2025.

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