Sleep apnea is an extremely common sleep disorder that occurs when the muscles at the back of your throat relax during sleep. This slackening causes a number of different issues, including difficulty breathing, snoring, and shallow or intermittent breathing.
Getting continuous positive airway pressure (CPAP) treatment can be pricy. Sleep apnea dentists or therapists recommend this treatment to help those who suffer from sleep apnea get high-quality sleep. However, it’s also important to know how to cure sleep apnea naturally at home without CPAP. Let’s look at how a patient can manage this condition without breaking the bank.
Understanding Sleep Apnea
Sleep apnea is a sleep condition in which a patient’s breathing repeatedly stops and starts while sleeping. This can happen hundreds of times per night as the brain struggles to keep the body oxygenated. One of the critical risk factors for sleep apnea is obesity, as excess weight can pressure the airways and make breathing more difficult. Other factors that can contribute to sleep apnea include smoking, alcohol use, nasal congestion, and family history.
Neglecting your sleep apnea symptoms could lead to serious repercussions. High blood pressure is a common complication, as the body’s stress response is activated each time breathing pauses during sleep. Over time, this can damage the walls of the blood vessels and an increased risk of heart disease and stroke. Not getting enough sleep can mess with your blood sugar levels, which is why sleep apnea has been linked to a higher chance of developing type 2 diabetes.
Natural Remedies for Sleep Apnea
Natural remedies can be used to alleviate the symptoms of sleep apnea. While these remedies may not be a substitute for medical treatment, they can effectively reduce how frequent and severe your sleep apnea episodes occur. Here are some of the most commonly recommended natural treatments for sleep apnea.
Weight Management
Losing weight by doing regular exercise and a healthy diet can help reduce the obesity that causes sleep apnea. The excess weight can contribute to airway obstruction during sleep.
Changing Sleep Positions
The supine position, which is sleeping on your back, can worsen sleep apnea. Sleeping on your side or stomach may help reduce symptoms and make breathing easier, especially for adults.
Exercise
Regular exercise can help improve overall health and reduce the risk of sleep apnea. It can also help with weight loss and reduce inflammation, which can contribute to the blocking of airways.
Airway and Throat Exercises
Certain exercises can help strengthen the muscles in the throat and improve airflow during sleep. These may include tongue and throat exercises, singing, and playing wind instruments.
Honey Intake
Honey is known for its anti-inflammatory benefits. Intake of honey can help soothe the throat and decrease snoring, which is the most common symptom of sleep apnea.
Acupuncture
Acupuncture can be an effective natural remedy for sleep apnea. It can regulate the nervous system and the hormones involved in sleep regulation, leading to better sleep quality and reduced sleep apnea symptoms.
Lifestyle Changes to Improve Sleep Quality
Sleep is a vital component in leading a healthy lifestyle. Poor sleep quality can negatively affect physical and mental health, from fatigue to reduced productivity. Here are some lifestyle transformations you can make to improve your sleep quality.
Sleep With a Comfortable Room Temperature
Research has shown that the ideal room temperature for sleep is between 60-67 degrees Fahrenheit (15.6 and 19.4 degrees Celsius). Sleeping in a too-hot or too-cold room can disrupt our sleep and lead to poor sleep quality. Our body temperature naturally drops as we sleep, and a cool room temperature can facilitate this process and help us sleep better.
Add Humidifiers to Your Room
Dry air can also lead to snoring, as it can cause congestion and dryness in the throat. Increasing the air’s humidity, a humidifier can help reduce snoring and improve sleep quality.
Increase Magnesium Intake for Good Sleep
One of the ways magnesium improves sleep quality is by regulating the production of the sleep hormone melatonin. Melatonin helps get the body into a state of relaxation by lowering blood pressure and stress levels. Magnesium also activates the parasympathetic nervous system, which is responsible for rest and digestion, helping to promote a state of relaxation needed for sleep. Include leafy greens, nuts, seeds, whole grains, and legumes in your diet for sources of magnesium.
Avoiding Alcohol and Tobacco Products
Drinking alcohol before bed can lead to frequent nighttime awakenings, disruptions in REM sleep, and increased sleep apnea. Smoking can lead to various respiratory issues, such as coughing and snoring, which can disturb sleep. Tobacco products contain nicotine, a stimulant that makes us hard to fall asleep and stay asleep.
Establish a Consistent Sleep Schedule
Adults should get about 7-9 hours of sleep every night. Keeping a regular sleep schedule can help your body’s natural sleep cycle. It’s important to go to bed and wake up at the same time daily, even on holidays or weekends.
Frequently Asked Questions
Can I treat sleep apnea myself?
You cannot treat sleep apnea yourself. It is a medical condition that requires proper diagnosis and treatment by a healthcare professional or sleep specialist. However, you can practice the natural remedies mentioned above to reduce your risk of developing sleep apnea or make your treatment more effective.
Which exercise is best for sleep apnea?
Regular exercise is an effective way to manage sleep apnea symptoms. Aerobic exercises, yoga, strength training, and breathing exercises are all beneficial for sleep apnea. But before starting any exercise program, you must consult your healthcare provider to ensure it’s safe for you to do so.
What foods cause sleep apnea?
Below are some foods that can cause or develop symptoms of sleep apnea if taken excessively:
- Alcohol is a sedative that relaxes the muscles in the throat, which can cause the airway to become blocked.
- Caffeine can cause muscle tremors and lead to heart palpitations, making breathing difficult during sleep.
- Spicy foods can irritate the throat and cause inflammation, leading to breathing difficulties during sleep.
- Processed foods that are high in sodium can lead to fluid retention and contribute to sleep apnea.
Is there a sleep position that helps with sleep apnea?
To alleviate sleep apnea symptoms, you can change how you sleep by following the sleep positions below.
- Sleep on your side to keep your airway open.
- Stay in a side-sleeping position and support your back and legs with a body pillow.
- Avoid sleeping on your back.
- Elevate your head using a wedge pillow.
Try Natural Remedies for Sleep Apnea With Garza DDS
Are you tired of struggling with sleep apnea and the inconvenience of CPAP machines? It’s time to take control of your sleep with natural remedies. At Garza DDS, we believe natural remedies can be an effective addition to traditional medical treatments for sleep apnea. From weight management to airway exercises, a variety of natural remedies can help reduce the severity and frequency of sleep apnea episodes. Dr. Garza will work with you to identify the most effective remedies for you and help you incorporate them into your daily routine. Contact us today to schedule an appointment and learn more about how and what natural remedies can help you manage sleep apnea.