Prevention of sleep apnea

Not every case of sleep apnea can be prevented, because the shape of the airway and genes play a role. However, you can lower the risk of developing it, or stop it from getting worse, with healthy habits.

Keep a healthy weight Excess weight, especially around the neck and belly, is the strongest modifiable risk factor. Maintaining a healthy weight through balanced food and regular exercise lowers the risk.

Exercise regularly Aim for about 150 minutes of moderate activity each week. Exercise helps weight, blood pressure and sleep quality.

Limit alcohol and avoid sedatives Avoid alcohol for several hours before bed, and avoid sleeping pills and sedatives unless prescribed and judged safe by your doctor.

Do not smoke Smoking inflames and swells the upper airway, and raises the risk of snoring and sleep apnea.

Sleep on your side If you tend to snore or have mild symptoms when lying on your back, train yourself to sleep on your side.

Keep your nose clear Treat allergies and nasal blockage early, and ask an ENT doctor about a deviated septum, polyps or enlarged tonsils.

Regular sleep habits Go to bed and wake at the same time, aim for 7 to 9 hours, and keep the bedroom cool and dark.

Early help for children Persistent snoring, mouth breathing and restless sleep in children should be assessed, since enlarged tonsils or adenoids are treatable.

Manage related conditions Control high blood pressure, diabetes, thyroid disease and heart disease, and review medicines that cause drowsiness.

Ayurvedic view (interpretive) Traditional advice of regular routine, light dinners and weight control fits with sensible prevention. It is supportive only.

Remember Healthy weight, side-sleeping and no alcohol at night are the best prevention steps. See a doctor if you snore loudly with daytime sleepiness.