Sleep apnea is a condition that affects your breathing while you are sleeping, causing disruptions in your normal breathing patterns. If you have this condition, then you may snore loudly, have restless sleep or experience health problems in the morning. Some of the problems associated with sleep apnea in the morning include having severe headaches, still feeling tired or having a dry mouth. You can visit a physician who specializes in diagnosing sleeping disorders, and you may need to use a special breathing machine to keep your airways open while you sleep.

Lose Weight to Reduce Sleep Apnea

In addition to using the continuous positive airway pressure machine, your physician will likely tell you to lose weight. Obese individuals are more likely to have sleep apnea because the excess fat in the body presses on the airways of the chest and neck. Researchers believe that losing only a small amount of weight can make a big difference in sleep apnea patients. An individual who weighs 200 pounds can benefit from a 20-pound weight loss. Scientific studies concerning weight loss and sleep apnea revealed that men with obstructive sleep apnea lost an average of six pounds from simply using a CPAP machine to reduce their snoring each night.

Give Up Bad Habits

An individual with sleep apnea should begin using the recommended CPAP machine while also changing bad habits such as smoking cigarettes. However, there are other ways to reduce sleep apnea, including:

Replacing an ancient mattress
Using the right type of pillow
Sleeping in the proper position
Changing daily dietary plans
Limiting alcoholic beverages
Reducing caffeine consumption
Eliminating anxiety with meditation
Increasing air moisture with a humidifier

Neck Exercises and Dietary Plans

While overall weight loss is beneficial, reducing the size of the neck has extra benefits. You may not consider how weight gain in the neck can affect your health, but scientists have measured the necks of the patients with sleep apnea, and the excess fat in the neck tissues are primarily responsible for the breathing abnormalities. By exercising the neck, you can reduce sleep apnea. Here is a great way to exercise your neck:

Stand in front of a mirror
Pucker your lips while scrunching your lips upward toward your nose
Place your hand over your throat to notice how the muscles move in your neck
Adjust your lips to the normal position while tilting your face upward
Stand straight and tip your head from side-to-side
Stand in front of a mirror while stretching your tongue out as far as you can
Place your hands on either side of your jawbone and thrust your lower jaw forward

You can do these neck exercises multiple times a day while also reducing your caloric intake. Begin eating more fresh vegetables and fruits rather than eating high-fat processed foods. You can purchase all-natural and organic items in bulk here. Avoid using high-calorie condiments such as salad dressings or barbecue sauce. Stop drinking sugary soft drinks or other beverages such as fruit juices and energy drinks.