Ways to beat sleep apnea naturally
Sleep apnea is a sleep disorder characterized by interruptions in breathing during sleep. It occurs when the muscles in the throat fail to keep the airway open, causing breathing to repeatedly stop and start throughout the night. There are three main types of sleep apnea: obstructive sleep apnea (OSA), central sleep apnea (CSA), and mixed sleep apnea (a combination of OSA and CSA).
Obstructive sleep apnea (OSA) is the most common type of sleep apnea and occurs when the muscles in the back of the throat fail to keep the airway open. Central sleep apnea (CSA) is less common and occurs when the brain fails to send the proper signals to the muscles that control breathing. Mixed sleep apnea is a combination of OSA and CSA.
There are several ways through which you can alleviate the symptoms of sleep apnea at home naturally. However, please note that these home remedies should never be used as an alternative to consulting with a healthcare provider or following a doctor’s recommended approach for treating sleep apnea.
1. Exercise regularly: Regular exercise can help improve muscle tone and reduce the severity of sleep apnea. Exercise can also help with weight loss, which is beneficial for people with sleep apnea.
2. Change sleeping position: Sleeping on your back can worsen sleep apnea. Sleeping on your side can help keep the airway open and reduce the frequency of breathing pauses. You can use a body pillow to keep yourself from rolling onto your back while you sleep.
3. Quit smoking: Smoking can worsen sleep apnea and increase the risk of other health problems. Quitting smoking can help improve sleep apnea symptoms and overall health.
4. Avoid alcohol and sedatives: Alcohol and sedatives can relax the muscles in the throat, which can worsen sleep apnea. Avoiding these substances can help reduce the severity of sleep apnea.
5. Use humidifiers: Dry air can irritate the airways and worsen sleep apnea symptoms. Using a humidifier in the bedroom can help keep the air moist and reduce the severity of sleep apnea.
6. Practice relaxation techniques: Stress and anxiety can worsen sleep apnea symptoms. Practicing relaxation techniques such as yoga or meditation can help reduce stress and improve sleep quality.
7. Maintain a healthy weight: Obesity is a significant risk factor for sleep apnea. Losing weight can help reduce the severity of sleep apnea and improve overall health.
8. Try oral appliances: Oral appliances such as mouthguards or tongue-retaining devices can help keep the airway open and reduce the severity of sleep apnea. These devices should be fitted by a dentist or sleep specialist.
It is important to note that home remedies may not be effective for everyone, and some people may require medical treatment for sleep apnea. If you have symptoms of sleep apnea, it is important to talk to your doctor to determine the best course of treatment.