Sleep apnea is a common disorder whose main characteristic is a temporary pause in breathing as you sleep. This occurrence can happen a few times or dozens of times as you sleep. Although there is not scientific evidence to show that it can be fatal, the fact is that it leads to low quality of sleep which, in turn, increases your risk of getting heart diseases, diabetes, and many other chronic illnesses.
There are diverse approaches that you can use to deal with this condition and sometimes surgery might be necessary. But before you decide to go for a surgeon’s blade it is important to know that there are many natural remedies for sleep apnea and they include the following five.
#1 Shed Some Kilos
Being overweight is a fundamental cause of this condition and so in most instances losing the extra pounds will be enough to deal with it. What makes weight a contributing factor or cause to this problem is the fact that when you add in the extra fat, you will also cause an accumulation of fat on your throat which makes the airways narrow and hampers your breathing.
If you are overweight, losing about ten percent of your weight can be an effective solution for sleep apnea. And this is because there will be no excess fat in the throat and so the airways will not collapse as you sleep.
#2 Change Sleep Position
Most people seem to prefer to rest on their back as they find it more comfortable than other postures but if you have sleep apnea it is not the best position. Sleeping on the back means that your tongue will also fall back and this, in turn, causes the airways to blocks and hence leading to apnea incidences. Also, sleeping on the back will encourage the throat muscles to close up which can also induce this sleep disorder.
Resting on your side or your stomach will help to reduce the likelihood of the tongue falling back or the muscles in the throat closing up and hence minimizing the potential triggers of apnea. Another good idea is to reduce the pillows that you use to support your head so that the neck can maintain a natural angle as you sleep.
#3 Use Oral Appliances
By using an over the counter snoring mouth guard to control your snoring, will also help with this condition. Anti snoring devices and other oral appliances can also help with apnea because they help prevent the tongue from falling back and are also useful in keeping the airways open. The snore guard will also contribute to keeping the airways open by bringing the lower jaw forward.
For the best results, you should choose one that fits your mouth well and is effective in holding the tongue or jaw in place throughout the night.
Also See: What to Eat for Better Sleep
#4 Keep the Bedroom Humidified
Most individuals will have less congestion and clear breathing when they sleep in a humidified room both of which are vital when dealing with apnea. And so if you have this common disorder you should invest in a humidifier as it will contribute to solving the problem.
Humidifying the air in your bedroom will ensure that more air flows through your airways while also encouraging the sinuses to drain. If you do not want to invest in an expensive humidifier, there are also other temporary measures that you can take such as rubbing eucalyptus oil on your chest before going to bed. The oil will help soothe a stuffy throat and open up the airways naturally.
#5 Deal With Any Underlying Problems or Triggers
Research shows that most individuals with sleep apnea and those that have snoring problems also have other medical issues such as heartburn, chronic coughs, and congestion. These underlying conditions interfere with normal breathing and hence triggering their apnea, and so treating them can be very useful when dealing with this disorder.
Congestion on the nose is one of the common triggers of apnea because it interferes with breathing while acid reflux can cause swelling and irritation when the acid gets to the throat. Although there are pills as well as foods that you can use to deal with reflux and congestion limiting your exposure to allergens and making some changes to your diet can offer significant relief to these problems to ensure they do not trigger apnea.
All the natural remedies for sleep apnea above will be very useful when dealing with this issue, but the first and most important thing should always be to work on your weight. Also, it is necessary to try a combination of different solutions because you cannot be sure what will help your problem you before you try it.
Author Bio: Jane Collins is a blogger at g9sleeptight.com, a blog dedicated to providing tips and solutions to help you have a good night’s sleep. Follow Jane on Twitter: @g9sleeptight