Excess weight, especially around the neck, can increase the risk of airway obstruction during sleep. Even a modest weight reduction can improve symptoms by reducing the pressure on your airways, making it easier to breathe at night. Consider a balanced diet and regular exercise as foundational steps in managing sleep apnea.

Sleeping on your back can worsen sleep apnea symptoms due to gravity's effect on your airway. Try sleeping on your side to keep your airway open. Special pillows and devices can help maintain this position throughout the night, significantly reducing apnea episodes.

Alcohol relaxes the throat muscles, increasing the risk of airway collapse during sleep, while smoking can inflame and swell the airway, worsening sleep apnea symptoms. Reducing or eliminating these habits can improve overall sleep quality and health.

A comfortable, sleep-friendly environment is essential for quality rest. Ensure your bedroom is cool, quiet, and dark. Consider using white noise machines to drown out disruptive sounds and investing in a comfortable mattress and pillows to support your neck and spine.

Consistency is key to improving sleep quality. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock and can improve the quality of your sleep. Aim for 7 to 9 hours of sleep per night.

Allergies can block the nasal passages, forcing you to breathe through your mouth and exacerbating sleep apnea. Using air purifiers, maintaining a clean sleeping area, and consulting with a healthcare provider for allergy treatment can alleviate these symptoms.

Managing sleep apnea is a multifaceted approach that often requires both medical intervention and lifestyle changes. By incorporating these tips into your daily routine, you can significantly improve your sleep quality and overall health. Remember, small changes can make a big difference. For more personalized advice and treatment options, consider consulting with a sleep apnea specialist like Maria Kim D.M.D., who can guide you on your journey to better sleep and overall well-being.