Sleep apnea is a serious condition that affects the way you breathe during sleep, often leading to fragmented sleep, daytime fatigue, and even long-term health issues. For patients working with our Lee’s Summit sleep apnea dentists, effective treatments like custom oral appliances, NIGHTLASE laser therapy, and other non-CPAP solutions are available. But for the best results, adding a few supplemental habits and adjustments to your routine can further improve your sleep quality. Here, we’ll walk through practical ways to support your sleep apnea treatment and make the most of every night’s rest.

Optimize Your Sleep Environment

Creating an environment that encourages restful, uninterrupted sleep can have a significant impact on your sleep apnea management. Here are a few adjustments to improve your sleep space and help you breathe easier:

  • Set a Relaxing Atmosphere: To reduce distractions, make your bedroom dark, cool, and quiet with comfortable bedding. Consider using blackout curtains or an eye mask, and aim for a room temperature between 60 and 67 degrees Fahrenheit.
  • Add a Humidifier: This will moisturize the air to prevent dryness in the mouth and nasal passages, reduce the likelihood of airway obstruction, and enhance comfort.
  • Limit Screens Before Bed: Reduce blue light exposure from phones, TVs, and computers an hour before bed to boost melatonin production and promote a smooth transition into sleep.

Try Position-Based Therapy

The way you sleep impacts how well your airways remain open at night. Position-based therapy can help you find the best sleep position to reduce sleep apnea symptoms and make breathing easier.

Side Sleeping vs. Back Sleeping

For many patients, sleeping on their back can exacerbate sleep apnea symptoms, as gravity can cause the tongue and soft tissues to fall back, obstructing the airway. Sleeping on the side, on the other hand, may reduce airway collapse and support easier breathing. Many find it beneficial to start on their side, particularly for those using an oral appliance, as this position tends to keep the jaw and airway aligned more effectively.

Tips for Adjusting to Side Sleeping

If you’re not used to side sleeping, adjusting may take time, but a few strategies can make the switch easier. A body pillow, for instance, can help you stay on your side by providing support for your back and shoulders. There are also specialty pillows that keep you comfortably in place throughout the night. Over time, side sleeping can become a habit that improves both your sleep apnea symptoms and overall sleep quality.

Focus on Lifestyle and Dietary Adjustments

Your daily habits and diet impact your sleep apnea. Incorporating these adjustments into your lifestyle can support your treatment and improve long-term health:

  • Maintain a Healthy Weight: Maintaining a healthy weight range can reduce airway pressure. Regular exercise and a balanced diet are effective strategies.
  • Avoid Alcohol and Sedatives: Alcohol and sedatives relax airway muscles, increasing the chance of airway obstruction. Try alternatives like herbal teas, meditation, or breathing exercises to unwind without affecting your airway.
  • Practice Breathing Exercises: Techniques like yoga and deep-breathing exercises can strengthen respiratory muscles. Setting aside a few minutes daily for these exercises can support your airway health.

Consider Non-Invasive Therapy Options

Our dental sleep medicine treatment office offers several non-invasive therapies to help reduce sleep apnea symptoms and improve your quality of life. These options can work alone or alongside oral appliance therapy for enhanced results.

Oral Appliance Therapy

Custom-fitted oral appliances are a common and effective option for sleep apnea patients who prefer a comfortable, non-CPAP solution. These appliances position the jaw forward to improve airflow and prevent airway collapse during sleep. Many patients find oral appliances easy to use and adaptable to their nightly routine, providing relief without needing a bulky CPAP machine.

NightLase Therapy

NIGHTLASE is a laser-based treatment tightens soft tissues in the airway, reducing snoring and making breathing easier. This non-invasive option is performed without anesthesia and requires no downtime, making it attractive for those seeking a minimally disruptive treatment.

DNA Appliances

The DNA appliance is a unique device designed to guide gradual structural changes in the jaw and airway, creating more space and enhancing airflow over time. By gently expanding the jaw and improving alignment, this appliance can lead to long-term improvements and may help reduce reliance on other treatments.

Establish a Regular Sleep Schedule

Consistency in your sleep schedule can support your body’s circadian rhythm, leading to deeper and more restorative sleep. Maintaining a steady routine is especially helpful for those with sleep apnea, as it encourages a predictable pattern of sleep that aligns with the body’s natural cycles.

Importance of Consistency

Going to bed and waking up at the same time each day—even on weekends—helps train your body to expect sleep at specific times. This practice promotes a balanced circadian rhythm, making falling and staying asleep easier.

Tips for a Relaxing Nightly Routine

In addition to a consistent schedule, incorporating relaxing pre-sleep activities can help you wind down. Try gently stretching, soothing music, or reading a calming book. These activities signal to your body that it’s time to transition into rest, making it easier to settle in for the night.

Take Control of Your Sleep and Health

Supplementing your sleep apnea treatment with these supportive steps can help maximize its effectiveness and improve your sleep quality. Adjusting your environment, making lifestyle changes, and working with noninvasive therapies available at the Center for TMJ & Sleep Apnea create a comprehensive approach to managing sleep apnea. By adopting a routine that promotes healthy, restful sleep, you’ll feel better each day and set yourself up for long-term health and well-being.

For personalized advice and treatment options tailored to your needs, call (816) 795-1000 for compassionate care to help you rest easy.