Navigating Life After CPAP: How to Manage OSA with Alternative Approaches

If you find yourself wanting to transition from CPAP to alternatives, you’re not alone. Many individuals find CPAP machines uncomfortable, costly, ineffective, and rife with side effects. The good news? There are strategies you can use to manage OSA after CPAP.

Focus on Healthy Weight Management

OSA is most common among those who are overweight or obese, as excess weight creates pharyngeal fat, or fat deposits around the neck that block the upper airway during sleep. Excess abdominal fat can also decrease the ability of the lungs to expand and breathe properly, making the upper airway more likely to collapse during sleep.

The apnea-hypopnea index (AHI) measures how often a person’s breathing stops or slows down during sleep and helps measure the severity of sleep apnea. Behavioral weight loss interventions, meaning those that combine diet changes with physical activity, have been shown to reduce the AHI by 20-50%.

Focusing on eating a healthier diet may be one way to reduce your AHI. Consider eating more lean protein such as chicken and fish, upping your fiber intake with vegetables and whole-grain bread, and keeping an eye on your water intake. There are numerous weight loss interventions and programs available, and it’s always best to speak with your doctor to determine what might be right for you.

Get Moving

Regular exercise can also go a long way in reducing sleep apnea symptoms and controlling weight. In fact, it was shown to be the second most effective treatment for OSA behind CPAP in terms of reducing AHI. Not only does exercise burn calories, but it can also help reduce the daytime sleepiness that is a common symptom of sleep apnea by making you more alert. Even if you don’t pursue an intense exercise program, there are strategies for baking more walking and movement into your day. Or, perhaps group fitness classes or a casual game of community pickup basketball would be a good option for you. Similar to diet changes, you should always speak with your doctor first before adjusting to your exercise routine.

Set the Stage for Restful Sleep

In the digital age we live in, it’s easy to stay up late into the night distracted by a phone screen or TV. However, late-night technology use has been linked to disruptions in sleep. To get the body ready for nighttime sleep, focus on the following strategies:

• Start a bedtime routine: Adopt a consistent bedtime routine, signaling to your brain that it’s time to wind down. This can range from reading an old-fashioned book to doing some light stretching, to taking a hot bath.
• Power down electronics: As mentioned, limit the use of phones, tablets, and computers at least an hour before bed.
• Cap your naps: Naps longer than 30 minutes can mess with your ability to fall asleep at night.
• Go easy on alcohol and caffeine: Both sleep disruptors, alcohol, and caffeine should be avoided before bed.
• Keep it cool, dark, and quiet: Room-darkening shades, fans, eye masks, and ear plugs all make a big difference in readying the body for sleep.

Consider New Solutions

As you transition away from life with the CPAP and seek effective sleep apnea solutions without a machine, you may also consider asking your doctor about minimally invasive sleep apnea management. AIRLIFT® is a CPAP alternative that opens and stabilizes the airway with a quick and comfortable implant. Covered by insurance, AIRLIFT can be performed in as little as 30 minutes and provides long-lasting relief without the clunky machine. Additional benefits include relief from snoring, minimal pain, and quick recovery.

Ask your doctor if AIRLIFT may be an option for you. Find a Doctor