Maintaining Healthy Weight
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Being overweight can increase fat around the neck area, which may narrow the airway.
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Maintain a healthy weight through regular exercise and a balanced diet.
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Weight loss can significantly improve snoring and sleep apnea symptoms.
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If your BMI is over 27, you have sleep apnea, and weight control is difficult despite sufficient exercise and dietary control, prescription medications like Wegovy may be available. Please bring your sleep study results if you have already had one.
Reducing Alcohol and Smoking
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Alcohol: Especially before bedtime, alcohol can relax muscles and worsen airway blockage.
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Smoking: Can irritate the airway lining and cause inflammation, worsening symptoms.
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Reducing or quitting alcohol and smoking can be very helpful.
Maintaining Regular Sleep Pattern
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Develop a habit of going to bed and waking up at the same time every day.
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Maintaining a consistent sleep rhythm helps achieve better sleep.
Managing Allergies and Nasal Congestion
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If you have allergies, get appropriate treatment to relieve nasal congestion.
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Maintain indoor humidity at 40-60% and keep your bedroom clean to reduce dust and dust mites.
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Nasal irrigation or saline solution can help reduce nasal congestion.
Clionic Sleep Clinic provides sleep-related care integrated with allergy and nasal congestion management through ENT specialist consultation.
Managing Late Night Meals
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Avoid heavy meals or late-night snacks within 3 hours before bedtime.
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Choose light meals to prevent airway compression.
Stress Management
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Stress significantly affects sleep quality.
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Practice meditation, yoga, or deep breathing exercises to relieve stress and maintain peace of mind.
Optimizing Sleep Environment
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Keep your bedroom dark, quiet, and cool.
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Consider replacing your mattress and pillows to help maintain proper sleeping posture.
Lifestyle modification is essential in treating sleep disorders! When considering visiting a sleep clinic, make sure to check if the hospital can provide both lifestyle modification guidance and chronic disease management!
