26 Jul Living With Obstructive Sleep Apnea
Obstructive Sleep Apnea (OSA) is a common disorder that affects 1 out of every 5 adults. That’s a lot of people who aren’t getting their nightly beauty sleep! If you’ve been diagnosed with OSA, there are some lifestyle changes you might need to consider making. At Scottsdale Dental Excellence in North Scottsdale, Dr. Jeffrey Clark recommends the following changes to help you receive a more restful night’s sleep.
- Diet and Exercise
Besides the obvious benefits of having a healthy diet and exercise routine, losing weight after being diagnosed with Obstructive Sleep Apnea will ultimately decrease the fatty tissue that has built up in the throat area helping to increase airflow during sleep. Weight loss will help reduce apnea episodes and snoring.
- Change Up Your Sleep Position
Sleeping in the supine position (on your back) relaxes your tongue and throat muscles so that they fall backward, blocking your airway. If you’re a chronic back sleeper, you might want to start sleeping on your side! Try using a body pillow that can be tucked in between the legs or some people have even sewed in a golf ball to the back of a shirt.
- Eating Before Bed
Generally, you want to avoid eating at least 2 hours before bed in order to allow for digestion. There are also certain foods you’ll want to avoid eating right before bed because their digestion can take longer and disrupt your sleep. Alcohol, red meats, dark chocolate, and spicy foods all keep your body working at night. If you can avoid these before bedtime it will increase your chances of having a more restful night’s sleep reduce snoring and apnea episodes.
If you believe you might have obstructive sleep apnea but you’ve never been diagnosed, Dr. Jeffrey Clark at Scottsdale Dental Excellence is trained to screen, test, and treat OSA with custom-made oral appliances. Schedule your complimentary consultation today at our North Scottsdale dentist office, and find out if you might need to make any of these lifestyle changes to improve your sleep.