Things To Do On Your Own
There are a number of things that can be done if sleep apnea is suspected but not verified. One that works well for most people is limiting intake of caffeinated beverages after midday to cut down on sleeplessness. Black out drapes in the bedroom will block any ambient light and quiet the brain and send signals to prepare for sleep. Although it’s tempting to watch a favorite show in bed, studies have shown that light from certain electronics can keep the brain in a state of wakefulness long after the body has signaled that it’s time to shut down. The same goes for mobile phones and tablets, try to limit use to at least an hour before bedtime.
Reduce the bedroom temperature to a more under seventy degrees and invest in comfortable bedding. If all else fails, there are natural over the counter sleep aids such as melatonin that may be able to help in falling asleep and staying asleep. None of these are a substitute for consulting with your physician however, and if the symptoms persist this is the best way to find out if sleep apnea is indeed the issue.
In the case of mild sleep apnea one of the easiest things to address is weight. Since one of the main causes of sleep apnea is caused by being overweight, if carrying some extra weight a change in diet and an emphasis on a new exercise routine may help with decreasing symptoms. Sleeping on the back causes sleep apnea as well so switching to the side would likely fix any issue being had. Avoiding alcohol or unnecessary medications before bedtime can drastically cut down on symptoms.