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Sleep Apnea Behavioral Therapy

Sleep apnea remedies don't have to involve breathing machines or complicated sleep apnea surgery. When it comes to treating sleep apnea, behavioral changes can offer snoring relief and reduce sleep apnea symptoms.

"Behavioral therapy" doesn't mean you sit on Freud's couch and get psychoanalysis. It's about making some simple changes in your life to help manage mild or moderate sleep apnea. With a little effort, you may be able to find a snoring cure, quit tossing and turning, and avoid daytime sleepiness.

If you've had a sleep apnea diagnosis, here are some of the best tips for sleep apnea treatment and snoring prevention:

1. Avoid alcohol. Alcohol, muscle relaxants, opiates and other depressants make breathing more difficult, especially when you sleep. It's especially important to avoid them in the few hours before you fall asleep.
2. Lose weight. The fact is, people who are overweight are more likely to suffer from obstructive sleep apnea. Losing weight doesn't just trim your midsection; it also can give your airways a little more "breathing room."
3. Sleep in a different position. Evidence suggests that you may be able to find a snoring solution by sleeping on your side or stomach instead of your back, or by sleeping in an inclined position. (Some people use a sleep apnea pillow for this purpose.)
4. Quit smoking. Nicotine and cigarettes can make a snoring problem worse.
5. Do breathing exercises. They can make your airway stronger, less likely to collapse as you sleep. Singing lessons can also be a snoring remedy. So can learning the didgeridoo!
6. Avoid congestion. This means avoiding allergens or anything else that may cause mucus: dust, dander, pollen, and dairy products are common culprits.

+Jim Du Molin is a leading Internet search expert helping individuals and families connect with the right dentist in their area. Visit his author page.

Sleep Apnea Symptoms: Sleepless Nights, Tired Days

Sleep apnea symptoms are often hard to see yourself, but easy for other people to diagnose. Have you ever slept in the same room as someone who snores and skips breaths at night? Well, those are clear symptoms of sleep apnea. These pauses can last longer than 10 seconds, and it can frighten others to hear someone stop breathing. The sufferer is usually unaware of it.

Snoring is the biggest giveaway when it comes to diagnosing sleep apnea. Someone who snores doesn't necessarily have sleep apnea, but someone who has obstructive sleep apnea (OSA) will almost certainly snore. OSA means that the airways through which you breathe can become obstructed. If they're partly obstructed, you'll snore.

If the airway becomes totally obstructed, you'll momentarily stop breathing. (An apnea is defined as stopping breathing for 10 seconds or more.) Apneas are not just a sleep apnea symptom; they are the very definition of the sleep disorder.

But the effects of sleep apnea don't just happen at night. Since you're not getting the restful sleep that you need, you'll probably feel daytime fatigue and sleepiness, possibly accompanied by grouchiness or depression. This leaves you more vulnerable to additional health problems. Be sure to discuss your symptoms with your doctor or dentist.

+Jim Du Molin is a leading Internet search expert helping individuals and families connect with the right dentist in their area. Visit his author page.