Tips for treating sleep apnoea

Obesity contributes to the development of sleep apnoea and a weight loss of as little as 4.5kg (10lb) can dramatically improve symptoms.

Weight-reduction tips

Stay out of the kitchen after dinner. Eating late at night adds extra calories.
If you are hungry and have to snack, have fresh fruit or cut-up vegetables ready in the refrigerator. Use low-calorie dressings for dipping.
If you are tempted by snacks and junk food around the house, don't buy or bring those foods into your house. If you have lots of snack foods for the children, consider them “off limits”.
Be aware of your quantities and portion sizes both at home and when eating out: skip the starter or share one, and have bread without butter. If you want a dessert, you could share it and skip the wine.
Regular exercise, such as walking, swimming, or cycling, will give you more energy and help you sleep better.
Alcohol may promote throat closure during sleep and should be avoided.

Avoid smoking.
Do not go to sleep immediately after eating; take a walk instead.
Treat allergies, colds, or sinus problems. Avoid using antihistamines or tranquillizers.
Try to sleep exclusively on your side or with the head of the bed elevated.

Posted 14.02.2011

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