Lifestyle Changes to Manage Sleep Apnea: Diet, Exercise, and Stress Reduction

Live a healthy lifestyle and improve the symptoms of sleep apnea

If you’re suffering from sleep apnea, you know how difficult it can be to get a good night’s rest. Sleep is essential for improving brain functioning, mood, emotional well-being, and overall health. When you don’t get enough, it can take a toll on your quality of life. Fortunately, you can improve your sleep apnea by making a few healthy lifestyle changes.

At Smiles on Hudson, we specialize in diagnosing and treating sleep apnea in patients of all ages. We take a comprehensive and individualized approach to sleep apnea treatment

Healthy habits like eating a balanced diet, exercising regularly, and prioritizing stress reduction can significantly reduce sleep apnea symptoms. When paired with our custom-made sleep apnea oral appliances, these lifestyle modifications can improve your sleep and overall quality of life.

Recognizing the signs and symptoms of sleep apnea

Many people suffering from sleep apnea actually aren’t aware they have it. Being able to identify the symptoms of this disorder is the first step to getting the treatment you need and achieving improved sleep and better overall health. 

Common signs of sleep apnea include:

  • 5Persistent snoring
  • 5Insomnia
  • 5Headaches
  • 5Gasping for breath upon waking
  • 5Excessive sweating during sleep
  • 5Daytime sleepiness
  • 5Inability to focus during the day
  • 5Dry mouth
  • 5Sore throat
  • 5Increased irritability

If you’re experiencing any of these symptoms, Smiles on Hudson is here to help. We’ll conduct a comprehensive evaluation to diagnose the cause of your symptoms and offer effective treatments to improve your sleep and health.

Daily habits to improve sleep apnea and quality of life

Eat a nutritious, well-balanced diet

Eating a balanced diet not only helps you get the nutrients you need to stay healthy and energized but can also help with weight management, which directly impacts sleep apnea and related symptoms.

Go to sleep at the same time every night

Prioritizing your nighttime routine can do wonders to help you relax and achieve better, more restful sleep. Try to go to bed and wake up at around the same time every day to help regulate your body’s internal clock. It’s also a good idea to avoid using electronic devices for at least one hour before you go to bed. 

Manage stress

It may contribute to your sleep apnea symptoms if you struggle with high-stress levels. You can help manage your stress by practicing meditation, participating in hobbies you enjoy, taking breaks throughout your work day, and spending time with loved ones.

Avoid alcohol and tobacco

Drinking alcohol and smoking are known to cause inflammation in the body and increase fluid retention in the upper airway, leading to more severe sleep apnea symptoms. Avoiding these substances can improve your sleep and lead to better health overall.

Sleep on your side or stomach

Back sleeping is associated with more severe symptoms of sleep apnea. Sleeping on your side or stomach helps keep your airways open during the night. If you struggle to sleep on your side, using a body pillow or an adjustable bed can help you change your natural sleep position over time.

Use a humidifier

Humidifiers add moisture to the air, which makes breathing easier while you sleep. Over time, this minimizes the risk of irritation and inflammation in your airways, which can improve sleep apnea symptoms and help you get better rest.

Get regular exercise

Staying active can help you maintain a healthy weight and reduce your risk of developing a variety of health problems that can worsen sleep apnea. Just 20-30 minutes of exercise each day can significantly improve your health, breathing, and sleep quality.

Better sleep starts here!

Our Croton-on-Hudson dentists should be your first call if you suffer from sleep apnea. Smiles on Hudson provides the most advanced sleep apnea tests, diagnoses, and treatments to help you breathe better and improve your sleep. 

We’ll work with you to create an individualized treatment plan, which may include a custom-made mandibular advancement device (MAD) and guidance on lifestyle modifications that can significantly improve your sleep apnea.

Give us a call at (914) 271-4726 or book online to discover treatment options. We’re here to answer any questions you have and get you on track for better sleep!

From the time you walk in, you feel comfortable and welcomed. Dr. Gold explains in detail any procedure he’s going to do. I can’t say enough good things.

— Diane L.

Get Started Today

We look forward to welcoming you to our office and providing quality care.

Our Croton-on-Hudson dental office

2018 Albany Post Road
Croton-On-Hudson, NY 10520


Monday - Friday
7:30am - 5:30pm
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