From the Guidelines
While waiting for a sleep medicine appointment, the most effective measure to alleviate obstructive sleep apnea (OSA) symptoms is to sleep on your side rather than your back, as back sleeping allows the tongue and soft tissues to collapse into the airway, and to maintain a healthy weight through diet and exercise, as even modest weight loss can reduce OSA severity, as recommended by the American College of Physicians 1.
Key Measures to Alleviate OSA Symptoms
- Sleep on your side rather than your back to reduce airway collapse
- Elevate the head of your bed by 4-6 inches or use a wedge pillow to reduce airway collapse
- Avoid alcohol, sedatives, and large meals within 3 hours of bedtime as these relax throat muscles and worsen symptoms
- Maintain a healthy weight through diet and exercise, as even modest weight loss can reduce OSA severity
- Use nasal strips or saline sprays to improve nasal breathing if congestion is an issue
- Establish consistent sleep schedules with 7-8 hours of sleep opportunity
- Consider over-the-counter oral appliances that move the jaw forward, though prescription devices are more effective, as supported by the Portuguese Society of Pulmonology 1
Importance of Weight Loss
Weight loss is associated with a trend of improvement in breathing pattern, quality of sleep, and daytime sleepiness, and is recommended to reduce this important risk factor, as stated in the European Respiratory Journal 1.
Additional Recommendations
The American College of Physicians recommends that all overweight and obese patients diagnosed with OSA should be encouraged to lose weight, and that continuous positive airway pressure treatment should be used as initial therapy for patients diagnosed with OSA, with mandibular advancement devices as an alternative therapy for those who prefer it or have adverse effects associated with CPAP treatment 1.
General Sleep Hygiene Measures
General sleep hygiene measures, such as increasing exposure to bright light during the day, regular exercise in the morning and/or afternoon, avoiding exposure to bright light during the night, and avoiding heavy meals or drinking within 3 hours of bed, can also help alleviate OSA symptoms, as recommended in the Journal of the National Comprehensive Cancer Network 1.
From the Research
Measures to Alleviate OSA Symptoms
While waiting for a sleep medicine appointment, several measures can be taken to alleviate Obstructive Sleep Apnea (OSA) symptoms. These include:
- Weight loss and exercise, as effective treatments for OSA 2
- Behavioral measures, such as weight loss and exercise, for patients with asymptomatic or minimally bothersome symptoms 2
- Nasal decongestion, which may improve OSA symptoms by reducing nasal congestion 3
- Improving sleep health through behavioral techniques, such as those recommended for patients suspected of having OSA while waiting for specialist care 4
Symptom Management
For patients with excessive daytime sleepiness (EDS), a common symptom of OSA, the following measures can be taken:
- Assessment and evaluation of EDS using self-report and objective assessments 5
- Pharmacotherapy options for EDS, as discussed in the review of residual excessive daytime sleepiness in patients treated for OSA 5
- Referral to a sleep specialist for evaluation and management of EDS 5
Home Sleep Apnea Tests
Home sleep apnea tests (HSATs) can be used to diagnose OSA, with a sensitivity of approximately 80% 2. The American Academy of Sleep Medicine (AASM) provides guidance on the use of HSATs for the longitudinal management of OSA in adults 6.
Limitations
It is essential to note that while these measures can help alleviate OSA symptoms, they are not a replacement for proper diagnosis and treatment by a sleep medicine specialist. Patients should consult with their healthcare provider before starting any new treatments or therapies.