If you suffer from sleep apnea, you're not alone. Research shows that about 22 million Americans suffer from this disorder. Fortunately, treatments are available that can reduce the dangers that sleep apnea presents. In addition to medical treatments, there are also lifestyle changes you can make that will also lessen your symptoms. Here are just a few things you can do to sleep more safely.

Change The Way You Sleep

If you sleep on your back, you should try switching to your stomach or side when you sleep. When you sleep on your back, your tongue moves to the back of your throat and shuts off your airway.

If you can't break the habit of sleeping on your back, try sewing a couple of marbles into the back waistband of a pair of pajama bottoms. Each time you roll to your back, you'll feel the marbles and switch positions. An alternative is to place a pillow in front and in back of you to prevent you from moving to your back while you're asleep.

Reduce Your Alcohol Intake

If you have been diagnosed with sleep apnea, you should limit your alcohol consumption. Alcohol relaxes your muscles. Consuming alcohol, especially right before you go to bed, can cause the muscles in your throat to relax. When that happens, your airway will close off and you won't be able to get the oxygen you need.

Clear Your Nasal Passages Before Bed

If you have a problem with clogged nasal passages during the night, use a saline solution to keep them clear while you sleep. You can purchase saline drops at your local pharmacy. If you'd prefer, you can also use a neti pot to keep your nasal passages clear. Neti pots are an excellent way to clear your sinuses so you can breathe better. You can purchase those at your local pharmacy, as well.

Supplies You'll Need

  • Neti pot

  • Warm distilled water

  • Coarsely ground salt


  1. Place ¾ teaspoon of salt and 8 ounces of distilled water in your neti pot.

  2. Stir well until the salt is completely dissolved.

  3. Place your head over the sink so that one ear is facing the sink and the other ear is facing the ceiling.

  4. Begin breathing through your mouth to seal off your sinuses.

  5. Place the spout of the neti pot into your upper nostril and pour ½ of the saline solution into your nostril.

  6. The saline solution should pour out of your lower nostril.

  7. Turn your head to the opposite side and repeat the process.

  8. Once all the saline solution is gone, lean over the sink and blow your nose to remove the remaining liquid.

If you suffer from sleep apnea, it's important that you receive treatment by specialists like Corner Medical. In addition, use these natural methods to reduce the symptoms so you can rest more comfortably.