Did you know sleep apnea affects around 22 million Americans? If you’re struggling with sleep, we have some tips for you.
Are you looking for the best sleep apnea natural treatment? Not to worry! In this guide, we’ll go over ways to treat sleep apnea.
Want to learn more? Keep reading to find out.
Stop Smoking and Drinking Alcohol at Night
Changing your lifestyle can boost your sleep and your health. Limiting how much you drink at night will help you get a deeper sleep.
Did you know that alcohol will relax your throat muscles that help with breathing? You will snore more and have a broken sleep cycle.
Smoking can worsen sleep apnea symptoms. Tobacco can cause swelling and inflammation in your airways and worsen sleep apnea.
What’s Your Sleep Schedule?
Do you find yourself looking at your smartphone at night before going to sleep? Do you like to browse social media, read news stories, or just play games such as online casino? Try to stick to a sleep schedule throughout the week. You will relax and have a deeper sleep when you have a set bedtime. People tend to have fewer sleep apnea episodes, as well.
Watch Your Weight
People who struggle with their weight tend to have sleep apnea. Doctors will suggest that they try and lose some weight.
Obesity can narrow nasal passages and increase the risk of airway obstruction. An obstruction causes people to stop breathing for a period while they are asleep.
You can reduce sleep apnea symptoms by keeping a healthy weight. Even modest weight loss can help people with sleep apnea.
Some people have found that losing weight eliminated their sleep apnea. Work hard to maintain your weight. If you do gain weight again, sleep apnea could return.
Exercise and Yoga
Daily exercise can boost your energy levels and improve sleep apnea. Yoga, in particular, can strengthen your respiratory system.
People who have sleep apnea have a lowered oxygen saturation in their blood. Yoga will improve oxygen levels because of the many breathing exercises.
People who practice yoga don’t have as many sleep interruptions. Yoga will also strengthen the muscles in your airways.
Exercise can improve your quality of sleep and help you regulate your weight. Resistance and aerobic training will reduce sleep apnea symptoms.
Change Your Sleeping Position
To help prevent sleep apnea at night, try sleeping on your side. If you sleep on your back, your soft tissues and tongue can obstruct your airway.
You can also try the tennis ball trick. Some people have sewed a tennis ball to the back of their top. You could also wedge a pillow stuffed with tennis balls behind you. This way, you won’t roll onto your back throughout the night.
You can elevate your head or body with pillows. Use a cervical pillow or foam wedge to raise your body from the waist up.
Try Tightening Mouth and Throat Muscles
Hold a pen between your teeth or chew gum for up to ten minutes each night. If you like to sing, try this method.
Singing can increase muscle control in the soft palate and throat. Sleep apnea and snoring can decrease because singing strengthens your throat muscles.
Pick up a Humidifier
Do you notice that the air is dry in your bedroom? Dry air can irritate your respiratory system and body. You can fix this by using a humidifier to add moisture to the air.
A humidifier can decrease congestion, encourage clear breathing, and open your airways.
For more benefits, add eucalyptus, peppermint, or lavender oil to your humidifier. These essential oils provide anti-inflammatory benefits.
Make sure you clean your humidifier often. Hidden bacteria can grow in humidifiers.
Try an Oral Appliance
Oral appliances will help you reposition your tongue or jaw to keep airways open. You will have better sleep and less sleep apnea.
You can look into a tongue stabilizing device and a mandibular advancement device. The devices move your tongue or lower jaw forward, decreasing the obstruction.
The appliances are custom fit by your local dentist. You can also buy one over the counter.
Try a CPAP Machine
A popular treatment for sleep apnea is continuous positive airflow pressure (CPAP). People with severe or moderate obstructive sleep apnea tend to use a CPAP.
With a CPAP treatment, you will wear a mask that covers your mouth and nose. The CPAP device provides a continuous stream of air that will keep your airways open as you sleep.
If you have tried a CPAP device in the past but found it uncomfortable, try again. The technology is being improved and updated all the time. The new CPAP devices are more comfortable, quieter, and lighter to wear.
Most people experience symptom relief right away. They notice they feel more energetic during the day.
When you get a CPAP device, make sure the equipment fits right. If you’re wearing something that’s the wrong size, you will feel uncomfortable.
Some people even stop using the device. Schedule appointments with a specialist to track the fit and check your progress.
Try to ease into using a CPAP. You can use the device for shorter periods at first. Some people will choose a setting that, over time, the air pressure increases.
CPAP devices nowadays have a built-in humidifier. The humidifier will decrease skin irritation and dryness.
Now You Know the Best Sleep Apnea Natural Treatment
We hope you found this guide on tips for treating sleep apnea helpful. Try a sleep apnea natural treatment and see what works best.
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