Lifestyle Changes


Lose weight

Overweight people can have extra tissue around their necks- this tissue can block their airway. By losing weight, you can shrink the tissue around your airway, and allow more air to pass to your lungs. A recent study showed that people who lose 10% of their weight can have a 30% decrease in their sleep apnea symptoms. Read more about losing weight to help treat sleep apnea symptoms.

Avoid alcohol and sedatives

Alcohol and sedatives can make your throat muscles relax too much, allowing your airway to close off. If you avoid alcohol and sedatives, you may be able to keep your airway open. Read more about avoiding alcohol to improve sleep apnea symptoms.



Sleep on your side, not on your back

Some people only get obstructive sleep apnea when they sleep on their backs. Sleeping on your back lets gravity pull on the tissues at the back of your throat and neck. This can make your airway narrow or make it collapse completely.

Using pillows

Putting pillows against your back to prop yourself on your side.



Using the “Tennis ball trick”

sew a pocket onto the back of your pajama top and put a tennis ball in it. If you start to roll to your back during sleep, the pressure from the ball will make you roll back onto to your side.