What are the top 5 things i can do to reduce or eliminate my sleep apnea?

To reduce or eliminate sleep apnea, Andrew Huberman recommends the following strategies:

1. Shift to nasal breathing during sleep, as this provides additional resistance and less tendency to snore. You can learn this by using medical tape to tape the mouth shut before sleeping, which can greatly offset sleep apnea and related issues 1.

2. Address underlying causes such as obesity or airway obstruction, which can contribute to apnea. Serious health issues including heart attacks and metabolic disturbances can arise from apnea 2.

3. Supplement with glutamine, which has been shown to offset some cognitive deficits associated with reduced oxygenation of the brain during sleep apnea, by reducing inflammation 2.

4. Time your exercise appropriately to improve sleep quality. Exercising about 6 hours or more away from your bedtime is ideal 3.

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5. Practice cardiovascular exercise using nasal breathing to translate to better breathing during sleep. Training yourself to do lower-intensity cardio with nasal breathing helps to dilate your sinuses, making it easier to maintain nasal breathing while you sleep 4.

It is important to note that severe cases of sleep apnea might require a Continuous Positive Airway Pressure (CPAP) device, and it is recommended to consult with healthcare professionals for individual assessment and treatment options.