Do you suffer from sleep-related breathing problems? If so, you are not alone. Millions of people around the world experience difficulty breathing when they sleep. This can lead to a number of health problems, including fatigue, headaches, and even heart disease. The good news is that many effective remedies can help you get the restful sleep you need.
Invest in a Good Humidifier
When air is too dry, it can irritate your throat and nasal passages, making it difficult to breathe. Sometimes all you need is a little extra moisture in the air to ease your breathing woes.
A humidifier is a device that increases the humidity, or moisture, in the air, making it easier for you to breathe. There are several types of humidifiers available on the market, including ultrasonic, evaporative, and steam vaporizers. Each type of humidifier works differently, but all work to add moisture to the air.
Ultrasonic humidifiers use high-frequency vibrations to create a fine mist that is released into the air. Evaporative humidifiers use a wick soaked in water to draw moisture from the tank and release it into the air. Steam vaporizers heat water to create steam, which is then released into the air.
You can find humidifiers at most home improvement stores, as well as online. Be sure to read the reviews before purchasing a humidifier to ensure you select the right one for your needs.
Drink Plenty of Fluids
It’s important to stay hydrated, especially if you suffer from sleep-related breathing problems. Drinking plenty of fluids helps thin the mucus in your nose and throat, making it easier to breathe.
The best fluids for staying hydrated are water and unsweetened fruit juices. However, if you find that you’re waking up in the night to use the restroom, cut back on fluids a few hours before bedtime.
In addition to drinking plenty of fluids, you can also use saline nasal sprays or drops to help thin the mucus in your nose. Saline nasal sprays or drops are available over the counter at most pharmacies.
Exercise Regularly
Exercise helps improve your respiratory function and strengthens the muscles that support your airways. Also, note that sleep-related conditions that lead to breathing problems, such as sleep apnea, are often common among people with obesity. Sometimes, even having fat layers around your neck could be a contributing factor to sleep apnea.
Exercise also helps you achieve and maintain a healthy weight, which is important for overall health and well-being. If you are overweight or obese, even moderate weight loss can help improve your breathing and reduce your risk of developing sleep apnea or other sleep-related breathing problems.
Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. If you’re just starting out, begin with shorter periods of time and gradually work up to 30 minutes. This includes activities such as brisk walking, swimming, and biking.
Address Any Disorders That May Cause Breathing Problems
If you have a disorder that is known to cause breathing problems, such as allergies, asthma, or GERD, it’s important to get it under control. This may require medication or other treatments.
For example, if you have allergies, you may need to take allergy medication or use a nasal spray. If you are suffering from TMJ, a condition that can cause pain and stiffness in the jaw, you may need to wear a mouthguard at night. A TMJ specialist in Raleigh NC can also help you find the right treatment for your specific needs.
If you have GERD, you may need to make lifestyle changes, such as avoiding trigger foods and eating smaller meals. You may also need to take medication to control the symptoms of GERD.
Change Your Sleeping Positions
If you sleep on your back, gravity can cause the soft tissue in your throat to collapse and block your airway. This can lead to snoring or make sleep apnea worse.
Sleeping on your side may help prevent these problems. If you’re a stomach sleeper, try sleeping on your side with a pillow under your stomach to prevent your back from arching.
If you sleep on your side, place a pillow between your knees to keep your spine in alignment and help relieve pressure on your hips and lower back. You may also want to invest in a special pillow designed to keep you from rolling onto your back while you sleep.
Bottom Line
Sleep-related problems can be one of the most frustrating and disruptive things you deal with on a nightly basis. Thankfully, by following some of the tips above, you can help improve your breathing and get a good night’s sleep.