Self-care strategies...

  • Sleep on your side. This helps keep airways open.
  • Lose weight, because extra pounds mean extra tissue in the throat. Just a 10% weight loss can decrease apnea events by 26%. However, thin people and children can have apnea, too.
  • Don't drink alcohol within three hours of going to bed. It relaxes the airway.
  • Sing some vowels. In a study by UK researchers, three months of singing lessons helped decrease snoring, which could in turn decrease apnea.

What to do: Sing the long vowel sounds a-aa-e-e-e, taking two or three seconds to sing each vowel. Do this once or twice every day for five minutes a session.

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