The Hidden Dangers of Sleep Apnea: 5 Lifestyle Factors to Consider

If you suffer from obstructive sleep apnea (OSA), you know the complications of living with this condition. OSA impairs your breathing while you sleep, causing you to wake up repeatedly gasping for breath. The cycle is repeated once you go back to sleep, keeping you from getting a good night’s sleep.  Sleep deprivation can, over time, lead to problems like chronic fatigue, depression, cognitive dysfunction, high blood pressure, diabetes, ED, and other health issues.  

Learning more about sleep apnea causes and treatment can help you manage your symptoms and improve your sleep. Lifestyle changes can play a key role in this endeavor. At Sarasota Center for General Dentistry in Sarasota, Florida, Dr. Francisco Marcano, a Diplomate of the American Board of Dental Sleep Medicine,  recommends the following life changes to diminish the impact that sleep apnea has on your life:  

1. Lose Excess Weight

Excess weight, particularly around your neck and chest, can impair your breathing and further aggravate sleep apnea symptoms. Losing those extra pounds can relieve pressure on your airway, improving your breathing and sleep. Dr. Marcano recommends substituting processed foods with fresh fruits and vegetables, lean meats, and whole grains to stay at a healthy weight level. Also, avoid heavy meals close to bedtime, as they can worsen your symptoms.  

2. Get Regular Exercise

Vigorous daily exercise can contribute to your health and fitness, which, in turn, can aid with quality sleep. It’s best to exercise daily, but if you don’t have the time, aim for 30 to 60 minutes of exercise three or four times a week. You’ll be pleasantly surprised at the difference it can make in the quality of your sleep.

3. Limit Smoking and Drinking

Smoking and alcohol can be triggers for sleep apnea, making it that much harder for you to get a good night’s sleep. Alcohol contributes to the relaxing of throat muscles, which can block your airway and impair your breathing. Smoking can cause inflammation of your airway and as a result, it can obstruct breathing. Controlling or eliminating these habits can help diminish OSA symptoms.  

4. Establish a Regular Sleep Schedule

A regular sleep schedule can help regulate your body to make it easier to fall asleep. This habit could improve sleep, coupled with weight loss, exercise, and reduced drinking and smoking.  A regular sleep routine can also help you feel more energized, alert, and productive the next day. It also helps reduce symptoms of anxiety and depression.

5. Create a Comfortable Sleep Environment

Ensure your environment is conducive to sleeping, i.e., a comfortable mattress, temperature-controlled room, quiet surroundings, etc. Your body’s position can also affect how you breathe and sleep. If you sleep on your back, change to sleeping on your side to see if it improves your breathing. Elevating your head may be helpful in keeping your airway open for better breathing and sleep. You may find elevating your head helpful in keeping your airway open for better breathing and sleep.

Dentist for Sleep Apnea Near Me

Need help managing the symptoms of obstructive sleep apnea? Contact Dr. Francisco Marcano from Sarasota Center for General Dentistry in Sarasota, FL, at (941) 900-3555.

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