The definitive guide to curing sleep apnea without CPAP What if I told you that your Continuous Positive Airflow Pressure (CPAP) machine isn't the only way to cure your sleep apnea? That's right folks, it is definitely possible to cure sleep apnea without CPAP. And by naturally, I mean without having to splurge on expensive machinery or subject yourself to the consumption of potentially harmful drugs. So here is my ultimate guide to curing sleep apnea without CPAP, completely, naturally, and effectively. Throat exercises No, this does not involve your throat picking up little dumb bells. Pardon my feeble attempt at humour. In all seriousness, throat exercises are known to reduce symptoms of sleep apnea by up to 39 percent, the only condition being that they're performed consistently. Here are a few throat exercises that you can perform on your own: · Push your tongue up to the roof of your mouth and hold it in that position for 3 minutes. · Pretend as if you're yawning and open your mouth as wide as possible; thrust your tongue out as far as it can go. You can repeat this exercise 5 times. · Inhale through your nose and exhale through your mouth while saying words with open vowel sounds. (e.g. lie, see, glee, why) · Choose your favourite song and simply sing it out loud. Do this for about 3 songs. · Take a deflated balloon and attempt to inflate it through 5 deep breaths. The balloon should not be removed from your mouth at any point in this exercise. · Swallow your saliva consecutively 5 times · Place your tongue right behind your front teeth and make 'tsk' sounds. Do this continuously and a fast pace for a minute and then rest. You can perform this exercise 5 times. All of these exercises can be performed practically everywhere, optimally in the comfort of your own home if you don't want to get people staring at you. Completing these exercises daily will strengthen your pharyngeal muscles. Keeping these muscles tight instead of soft will reduce your sleep apnea occurrences significantly. Physical exercise In a study conducted by the University of Texas Health Science Center, they discovered a positive relationship between the frequency of sleep apnea incidence and obesity. This means that the more obese you are, the worse your sleep apnea gets. You are classified as obese if your BMI is above 40. To calculate your BMI, simply divide your weight by your height multiplied by itself (Formula: weight/height² or kg/m²) If you are overweight and have sleep apnea, you definitely have to start getting some exercise. In some cases, sleep apnea may even be entirely cured once the sufferer hits a healthy weight range. cpap machine Taking brisk walks, slow jogging, and dieting will all contribute to your weight loss. Losing weight is a step-by-step procedure, and you can't expect yourself to burn everything off overnight. Before you even lose weight, you'll have to want to lose weight. But as long as you take the first step, you've already overcome the biggest hurdle. So if you feel the need to go for a quick run, I suggest you do so right now. Just be sure to bookmark this page so you can get back to it when you're done! Sleep on your side Changing your sleeping position may not necessarily cure sleep apnea, but it can certainly reduce the amount of incidences. The reason that sleeping on your back causes sleep apnea is because your tongue as well as soft palate end up sliding back, resulting in blockage. This blockage prevents your airway from passing through. Sleeping on your side prevents all of this from happening, but you can certainly slide onto your back all over again while you're asleep. There are wedge cushions on the market that are tailored for this specific purpose, so you may want to look at these inexpensive investments. They cost as little as $20, and compared to a CPAP machine, that's a huge bargain. Avoid alcohol and sleeping pills If you're taking sleeping pills to fall asleep at night, then stop. If you're taking one too many beers or glasses of whiskey to fall asleep at night, then stop. I know this sounds harsh, but that's the truth. Alcohol and sleeping pills are known to interrupt your breathing quite drastically. These substances cause your throat muscles to relax, resulting in airway blockage all over again. The key to curing sleep apnea without CPAP is that you cannot allow your airways to be obstructed, because that's the ultimate cause of sleep apnea. Eliminating any factors contributing to airway blockage is absolutely vital when it comes to curing sleep apnea without CPAP.