If you’re searching for some home remedies for sleep apnea, look no further! We’ve got you covered.
It is estimated that 22 million Americans suffer from sleep apnea. If you’re one of the many who have been diagnosed with this condition, you were probably disheartened to discover that there is no definitive cure.
While there are medications your doctor can prescribe, surgeries, CPAP therapy, and other oral appliances such as mandibular advancement/tongue stabilizing devices available, these options only help alleviate the symptoms of moderate to severe sleep apnea cases.
However, not everyone can tolerate such invasive measures or wants to be put on medication. If that’s the case, you might want to consider incorporating some home remedies for sleep apnea into the way you deal with the symptoms.
But as always, consult your doctor first before attempting any remedies on your own or altering any treatments.
To better understand how home remedies for sleep apnea work, let’s briefly look at what sleep apnea actually is.
Sleep apnea is a condition that causes your respiratory system to halt breathing for short periods while you sleep, due to either physical (obstructive sleep apnea) or brain function-related (central sleep apnea) means, or a combination of the two (mixed sleep apnea). This can cause some people to gasp and wake up in the middle of the night. But for others, they might not even be aware they’ve stopped breathing. Since sleep apnea can sound like snoring, they might never know anything is abnormal without a doctor’s diagnosis.
But either way, those suffering from sleep apnea are not getting enough oxygen throughout the night, and their sleep cycle is disturbed. Over time, this can lead to several related symptoms and complications such as:
While there is no definitive cure, certain lifestyle changes and home remedies for sleep apnea can be very effective at alleviating some symptoms and improving the quality of your sleep.
Some of the most effective home remedies for sleep apnea include:
One of the most effective home remedies for sleep apnea is to make changes to some lifestyle choices.
One of the most commonly recommended home remedies for sleep apnea by healthcare professionals is that individuals afflicted with this condition lose weight. About 70% of obstructive sleep apnea patients have obesity. Out of all of the major risk factors contributing to sleep apnea, obesity is the only one that is truly reversible. Upper body weight gain and obesity increase the risk of airway obstruction and narrow nasal passages. These conditions can cause the sudden, often lingering loss of breath during sleep associated with sleep apnea. When these conditions are relieved by maintaining a healthy weight, sleep apnea symptoms can be reduced or sometimes eliminated entirely.
In general, regular exercise helps maintain a healthy weight, improve energy levels, strengthen the heart, and increase blood flow. However, yoga specifically targets your body’s oxygen flow by strengthening the respiratory system through a series of deep breathing exercises.
Since sleep apnea symptoms are connected to lowered oxygen levels in the body, the increased oxygen flow your body experiences through steady yoga practice can help alleviate the associated symptoms. This makes yoga one of the most healthy long-term home remedies for sleep apnea and your overall wellness.
If you regularly drink alcohol to help you relax, it also relaxes the muscles in your throat that control breathing. The lack of throat muscle support leads to snoring and an interrupted sleep cycle, all of which contribute to sleep apnea.
Alcohol and smoking tobacco also contribute to swelling and inflammation in your airways and disrupt your body’s oxygen supply.
If you have sleep apnea, these habits can worsen your condition. Quitting smoking and reducing or eliminating your alcohol intake will improve your ability to sleep well and your overall health.
Since sleep apnea is a condition resulting from respiratory airway disruption while you sleep, anything you can do to make your breathing conditions more favorable will help to improve your symptoms. Humidifiers can be a great asset to your overall respiratory health and as home remedies for sleep apnea.
A humidifier adds moisture into the atmosphere in your home to combat the dry air that irritates your respiratory system. This added moisture into the air helps to facilitate easier breathing by opening the airways. As the airways open this encourages sinuses to drain congestion, which helps to remove blockages and aid in breathing more clearly.
A humidifier is helpful on its own, but when paired with added essential oils that also boost respiratory health (such as eucalyptus, peppermint, and frankincense), you might experience some extra soothing and anti-inflammatory benefits.
One of the most simple, yet effective home remedies for sleep apnea is to alter your sleeping position. Don’t let the ease of this remedy make you doubt its effectiveness. In fact, studies show that over half of all obstructive sleep apnea cases are dependent on sleeping position alone.
The culprit here is sleeping on your back, which compacts the airways and worsens symptoms. However, these symptoms can be alleviated by sleeping on your side or on your stomach. While this doesn’t necessarily erase the underlying causes of all sleep apnea, it does help to greatly reduce many of the negative side effects.
If you find it difficult to sleep in a position that helps to relieve the symptoms of sleep apnea, the problem is most likely your mattress. While mattresses cannot cure the cause, when used as home remedies for sleep apnea they can help provide the proper back support needed to encourage your body into more relieving positions as you sleep.
A memory foam mattress or a hybrid mattress are both excellent at supporting the spine and keeping the body aligned so that side-sleeping is more comfortable.
As mentioned before, sleeping on your back stifles breathing and exacerbates sleep apnea. However, back-sleepers may find additional relief simply by elevating the head slightly, taking the pressure off of the airways. In this case, in addition to a supportive mattress, an adjustable bed will allow you to change the angle of your bed and find relief in elevation.
If you’re looking for a new mattress to help alleviate symptoms of sleep apnea, look no further than Quality Sleep Shops of Texas! We stay up-to-date and stocked with all of the best mattresses and products on the market, and are dedicated to finding the best mattress for every person at the best price. Come visit our showroom and let our experts help you find your perfect mattress. Or give us a call! We’d love to hear from you and answer any questions.
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