If you or a loved one struggle with sleep apnea, you have probably heard about continuous positive airway pressure (CPAP) machines. These devices offer a constant power under pressure through a mask while you sleep. But they are not your only option.
Many people find relief through lifestyle changes, which actually tackle some random causes of the condition.
5 natural home remedies for sleep apnea
1. Healthy weight maintenance
Obesity is one of the most important contributing factors in sleep apnea – especially excess weight in the upper body. And according to what research, the higher your body mass index (BMI), the worse your symptoms can get.
This is because fat deposits around the neck and the upper respiratory tract limit the area, making it more likely to collapse during sleep. Excess fat around the chest can also limit lung function and increase the demand for oxygen, causing breathing disruptions.
If you are too heavy, studies suggest that losing only 5-10% of your body weight can significantly improve your breathing, so that Apneuzen is minimized at night.
2. Yoga
Yoga is another effective home remedy for sleep apnea, such as it:
- Stressing muscles
- Increases the oxygen stream
- Improves lung capacity
All these benefits reduce the airway blockages during sleep.
One of the most important ways in which yoga helps is through controlled breathing techniques (Pranayama), which train the body to take and use oxygen more efficiently.
Here are a few specific breathing techniques and poses that can help:
- Aperture breathing (abdominal breathing): sit comfortably and breathe deep in your stomach while keeping your chest still.
- Alternative nostril (Nadi Shodhana): close one nostril with your thumb and ring finger, inhale through the other and then change nostrils before you breathe out. Repeat for different cycles.
- Cat-Cow Stretch (Marjaryasana-Bitilasana): In your hands and knees, inhale while bend your back, looking up (cow pose). Then breathe out during the completion of your spine (Cat Pose). Repeat slowly.
Studies suggest that only 10 to 15 minutes of yoga or breathing work before going to sleep can significantly improve the air flow and fight sleep disorders.
3. A humidifier
Dry air can irritate your throat and nose passages, making it harder to breathe – especially if you have sleep apnea. Humidifiers add moisture to the air:
- Congestion
- Prevent airway inflammation
- Promote breathing easier at night
Here are some tips to get the most out of your humidifier:
- Use a warm fog: cool fog also works, but warm fog fighters can feel calmer for the throat.
- Add a few drops of essential oils: eucalyptus, peppermint and lavender have anti -inflammatory and decongestive benefits that further support easy breathing.
- Keep it clean: to build fungal and bacteria, you always use distilled water and clean your humidifier every week.
4. Don’t smoke or drink
Studies show that smokers have twice as much chance of developing sleep apnea, and those who drink have a about 25% higher chance. That is because both nicotine and alcohol can block airways and lower the oxygen content while you sleep.
Smoking inflamed your airways, creating swelling and excess mucus that limit the air flow. In the meantime, alcohol relaxes your throat muscles, so that the risk of:
- Airways
- Oxygen
- Snore
- Disrupted brake sleep
If you smoke, you tend to reclaim your health on support systems or your healthcare provider today.
You can still enjoy a moderate amount of alcohol, but avoid drinking 3-4 hours before bedtime to minimize sleep disturbances.
5. Change your sleeping position
It may sound overly simplistic, but research indicates that more than 50% of the obstructive sleep apnea cases are position-dependent. This means that certain sleeping positions aggravate or improve the air flow.
If possible, do not sleep on your back. Gravity pulls your tongue and throat tissues backwards, which increases the risk of airway obstruction. Experts recommend sleeping on your side instead, so that your airways remain open.
You can also try to elevate your head. Studies suggest that it can increase somewhat of your upper body from preventing the airways from preventing from the airways. Try an adjustable bed frame or sturdy pillows to keep your body on a slope.
Transition to a new sleeping position can take time. Some people have made the transition easier by sewing a tennis ball in the back of a pajamas shirt to discourage rolling on their backs. Experiment to see what works for you.
Can sleep apnea naturally be cured?
Unfortunately there is no universal remedy for sleep apnea. But you can manage it effectively and enjoy a long, healthy life.
For many people, lifestyle changes such as weight management, breathing exercises and changing sleeping positions can minimize or even reverse symptoms. If natural remedies are not enough, talk to your care provider about other medical or surgical treatments.
Sleep apnea does not have to take over your life. By applying simple but effective lifestyle changes, you can breathe more easily, sleep better and improve your overall well -being.
References:
Obesity and obstructive sleep apnea: pathogenic mechanisms and therapeutic approaches – PMC
Interactions between obesity and obstructive sleep apnea: implications for treatment – PMC
Health benefits of physical activity: proof – PMC
Effect of regular yoga practice on respiratory regulation and training performance – PMC
Breathing in sleep apnea: an overview of approaches and potential mechanisms – PubMed
Positional therapy for obstructive sleep apnea – PMC
The influence of head-of-bed elevation in patients with obstructive sleep apnea PMC
Sleep apnea – Treatment NHLBI, NIH.
The post 5 Natural Home Remedies For Sleep Apnea who really worked, first appeared on the journal Alternative Medicine.