Lifestyle and home remedies

In many cases, self-care may be the most appropriate way for you to deal with obstructive sleep apnea. Try these tips:

• Lose weight. If you're overweight or obese, even a moderate loss of excess weight may help relieve constriction of your airway. Losing weight can also improve your health and quality of life and might reduce your daytime sleepiness.
• Exercise. Exercising, such as aerobic exercise and strength training, can help improve your condition. Aim to exercise about 150 minutes a week, and generally try to exercise most days of the week.
• Avoid alcohol and medications such as anti-anxiety drugs and sleeping pills. Alcohol, some anti-anxiety medications, and some sleeping pills can worsen obstructive sleep apnea and sleepiness.

• Sleep on your side or stomach 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 or place pillows behind you while you sleep on your side.

• Keep your nasal passages open while you sleep. 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 some medications may be recommended for only short-term use.