Mayo Clinic Health Manager
Get free personalized health guidance for you and your family.
Get Started
close window
Housecall Archives
About our e-newsletters
- Free e-newsletters
- Mayo Clinic expertise
- We do not share your e-mail address
Housecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives
close window
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Lifestyle and home remedies
By Mayo Clinic staffIn many cases, self-care may be the most appropriate way for you to deal with obstructive sleep apnea. Try these tips:
- Lose weight. Even a slight loss in excess weight may help relieve constriction of your airway.
- Avoid alcohol and medications such as tranquilizers and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.
- Sleep on your side or abdomen rather than on your back. Sleeping on your back can cause your tongue and soft palate to rest against the back of your throat and block your airway. To prevent sleeping on your back, try sewing a tennis ball in the back of your pajama top.
- Keep your nasal passages open at night. If you have congestion, use a saline nasal spray to help keep your nasal passages open. Talk to your doctor about using nasal decongestants or antihistamines, because, unlike saline sprays, these medications are generally recommended only for short-term use.
References
- Strohl KP. Overview of obstructive sleep apnea-hypopnea in adults. http://www.uptodate.com/home/index.html. Accessed March 16, 2009.
- Sleep apnea. National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/health/dci/Diseases/SleepApnea/SleepApnea_WhatIs.html. Accessed March 16, 2009.
- Kline LR. Clinical presentation and diagnosis of obstructive sleep apnea-hypopnea in adults. http://www.uptodate.com/home/index.html. Accessed March 16, 2009.
- Kryger MH. Management of obstructive sleep apnea-hypopnea in adults. http://www.uptodate.com/home/index.html. Accessed March 16, 2009.
- Olson E, et al. Obstructive sleep apnea-hypopnea syndrome. Primary care: Clinics in office practice. 2005;32:329.
- Ballard RD. Management of patients with obstructive sleep apnea. The Journal of Family Practice. 2008;57(suppl):S24.
- Welch KC, et al. Sleep disorders. In: Lalwani AK. Current Diagnosis and Treatment in Otolaryngology: Head and Neck Surgery. 2nd ed. New York, N.Y.: The McGraw-Hill Companies; 2008. http://www.accessmedicine.com/content.aspx?aID=2828912. Accessed March 16, 2009.
- 510(k) summary: Pillar palatal implant system. Food and Drug Administration. http://www.fda.gov/cdrh/pdf4/k040417.pdf. Accessed March 18, 2009.
