Sleep apnea is a common yet serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. This condition can lead to a number of negative health consequences, including high blood pressure, heart disease, and stroke.
Fortunately, there are several effective ways to reduce your risk of developing sleep apnea. In this article, we will discuss two moves that can slash your sleep apnea risk by more than half.
1. Maintain a Healthy Weight
One of the primary risk factors for sleep apnea is being overweight or obese. Excess weight can lead to a narrowing of the airways, making it more difficult for air to flow in and out during sleep.
In fact, studies have shown that people who are obese are up to seven times more likely to develop sleep apnea than those who are at a healthy weight.
If you are overweight or obese, losing just a small amount of weight can significantly reduce your risk of sleep apnea. In fact, one study found that losing just 10% of your body weight can lead to a 26% decrease in sleep apnea severity.
To achieve and maintain a healthy weight, focus on eating a balanced diet that is rich in fruits, vegetables, lean proteins, and whole grains.
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In addition, aim to get regular exercise, such as 30 minutes of moderate-intensity activity most days of the week.
2. Practice Good Sleep Hygiene
Another key way to reduce your risk of sleep apnea is to practice good sleep hygiene. Sleep hygiene refers to healthy sleep habits that can help you fall asleep more easily, stay asleep longer, and wake up feeling more rested.
Some tips for good sleep hygiene include:.
- Establishing a regular sleep schedule and sticking to it, even on weekends and holidays
- Avoiding caffeine and alcohol before bedtime
- Creating a relaxing bedtime routine, such as taking a warm bath or reading a book
- Keeping your bedroom dark, quiet, and cool
- Avoiding electronic devices, such as phones and laptops, before bedtime
By practicing good sleep hygiene, you can improve the quality of your sleep and reduce your risk of sleep apnea.
Conclusion
While sleep apnea can be a serious condition with significant health consequences, there are several effective ways to reduce your risk.
By maintaining a healthy weight and practicing good sleep hygiene, you can slash your risk of sleep apnea by more than half.
