How To Fix Sleep Apnea: In Depth Guide for You

How To Fix Sleep Apnea

Sleep apnea is a medical condition which can greatly affect one’s ability to get a healthy night of restful, quality sleep.

Today I will share with you my Sleep Apnea Experience. Fear of disrupting your partners is what makes sleep apnea rob a person of the confidence of sleeping next to a person.

Most people only seek medical attention the moment they realize their partner complains about it. It is not a problem to be ashamed of.

Sleep apnea is a treatable condition. Thanks to the advancement in medicine and technology, new ways are coming on the most effective ways of treating these conditions. It’s important to remember that sleep apnea is a specific medical condition. There are a number of other less severe possible reasons you struggle to sleep that you should rule out before seeking sleep apnea treatment.

3 Types of Sleep Apnea That You Need to Know

Complex sleep apnea.

It is an association of both central and obstructive sleep apnea.

Obstructive Sleep Apnea.

Is a condition where the soft tissues located behind the back of the throat relax leading to blockage at the airways resulting to snoring?

Central Sleep Apnea.

This result when the brain declines to notify the muscles that controls breathing. Persons with this type of sleep apnea rarely snore.

How Do You Know When You Have Sleep Apnea?

Sleep apnea occurs when one is asleep. If you’re living alone, it is difficult to know if you have it or not. If your partner tells you that you snore too much or make lots of noise is one way of knowing it. However, there are specific signs and symptoms that are a true indicator that you have a snoring problem.

  • Pausing when breathing
  • Waking up in the middle of the night feeling short of breath
  • Fatigues, daytime sleepiness
  • Dry mouth or sores in the mouth
  • Moving headaches
  • Choking, gasping, or snorting during sleep


There are so many ways of treating sleep apnea. Here is list of ways you can cure yourself from this condition before making a call on the medical treatment.

Home remedies and lifestyle changes:

Snoring can be treated. It is a lifestyle condition. You only need to make certain changes in day to day life to adjust to the new routine.You can take honey regularly  that will help improve your health and mind setup.

Weight Loss:

It is no secret that overweight people are at high risk of getting sleep apnea. That’s because they have that extra tissue in the back of their throats that falls down and blocks the airways while they are sleeping. An excellent exercise program can help you improve their sleep apnea symptoms.

Quitting Smoking:

Smoking increases the inflammation of fluid retention in the throat and upper airways which triggers the onset of obstructive sleep apnea.

Drink less or cut of alcohol completely:

Drinking alcohol before bedtime is not a wise choice, because alcoholic beverages relaxes the muscle and interferes with the normal breathing patterns.

Avoid caffeine 

Cut out caffeinated drinks or heavy meals two hours before going to bed.

Exercise routine:

Studies have shown that a good exercise routine has an impact on the quality of sleep you have and you’re healthy. It reduces sleep apnea symptoms. A good exercise programs to start with include Yoga because it strengthens the airway muscles and improves breathing.

Make a normal sleep routine:

Normal sleep routine helps you sleep better, which reduces the episodes of sleep apnea.

Bedtime Routine and Tricks

Never sleep on the back:

Sleeping on the back makes the tongues and soft tissue block the airways. Always sleep on the back. Some suggest that sleeping in a chair can help sleep apnea.

Elevate your head:​

Elevate your head or your body from the waist up by using a foam wedge pillow.

Throat exercise:

A quick Google search on throat exercise and you get a dozen ways to reduce the sleep apnea symptoms. Throat exercise strengthens the muscles of the airways, making it less likely to collapse. Here are the two throats exercises that you can try.

  • Gargle water with your mouth for 5 minutes, twice a day.
  • Hold your tongue between your teeth 5 times in a day.
  • Press the length of the tongue to the root of your mouth and hold for 3 minutes a day.

Although you won’t see immediate improvement, rest assured that if you do this for the next 30 days, you will see changes in your conditions.

More Sleep Apnea Treatments That You Can Try

There are several medical treatments for apnea. Take a medical approach, as the last option if the above options haven’t worked for you. Here are ways you can treat sleep apnea medically.

CPAP-(Continuous Positive Airflow Pressure):

It is the most common type of treatment that people severe or mild sleep apnea. The CPAP is a device mask-like machine that covers the nose and mouth. The main purpose for the CPAP is to keep the air passage open to allow uninterrupted breathing patterns. There are techniques you can try to sleep without the use of a CPAP machine as well which you can explore here.

We have a number of helpful guides for CPAP users, including how to clean your CPAP machine, everything you need to know about the importance of your CPAP mask, the importance of oxygen levels while using a CPAP, how to adjust pressure on your machine, and more.


Dental devices:

Dental devices act like mouth guards. They’re perfect for those with mild sleep apnea. Dental devices are capable of adjusting the position of the lower jaw.


Implants are newer treatment on the market. They involve inserting the pacemaker system that triggers muscle to keep the airway open for normal breathing to take place. FDA approved the implant treatment for persons with severe obstructive apnea.


If all can’t and won’t work, surgery is the final step. Surgery enlarges the volume of your airways, reducing the symptoms of sleep apnea. The surgical procedure involves the removal of tonsils or excess tissues at the back of your throats. Another approach is where the surgeon reconstructs the jaw to increase the upper airways.


Sleep apnea is not a risk condition like many people think. However, you need to do something to get rid of this condition. If left without any treatment or medical attention, it can cause depression which can lead to severe lifestyle diseases like diabetes, heart rate, liver problem or weight gain problem.

Both of these home remedies and medical treatment can help you reduce the symptoms associated with sleep apnea. You will be free of this condition six months from now if you try even one of these suggestions in your life.

It can be exercises, throat exercise or even cutting off caffeine. It may take long for you to notice changes when you take the home remedy approach, but the sacrifice and time are worthy it.


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