How to cure sleep apnea naturally?
Sleep apnea is a sleep disorder where you suddenly stop breathing for periods ranging from 10 to 30 seconds, sometimes longer, which can wake you up several times a night. Since these periods of wakefulness only last a few seconds, many will not really be aware of them, but they will regularly complain of fatigue.
Do you think you have sleep apnea? here are some important sleep apnea tips and tricks in order to find a peaceful sleep as soon as possible.
1. What are the symptoms of sleep apnea?
Symptoms of the most common form of sleep apnea occur when the muscles at the back of the throat relax. These muscles support the soft palate, uvula, tonsils, side walls of the throat, and tongue.
When these muscles relax, your airways narrow or completely close when you inhale. So you don’t get enough air, which can lower the oxygen levels in your blood. Your brain then detects your inability to breathe and briefly wakes you up so you can reopen your airways. This awakening is usually so brief that you don’t remember it the next day.
Each time, you might snore, choke or gasp. This pattern can repeat five to thirty or more times every hour throughout the night, impairing your ability to achieve deep, restful sleep.
2. What causes sleep apnea?
While anyone can be affected, there are some risk factors to consider:
- Excess weight
- Smoking
- Excessive consumption of alcohol
- Narrow or obstructed airways
- Chronic or temporary nasal congestion caused by allergies or a cold
In addition, more men than women seem to suffer from sleep apnea and there may be hereditary causes.
3. What are the risks associated with sleep apnea?
Sleep apnea is a serious disorder that can negatively affect your overall health. Indeed, if you suffer from sleep apnea you will be more at risk of suffering these effects:
- Fatigue on waking and throughout the day
- High blood pressure
- Heart problems
- Type 2 diabetes
- Complications during an operation requiring general anesthesia
- And many others
If you suspect you have sleep apnea, see your doctor as soon as possible. He will be able to inform you about this disorder, and offer you solutions such as a device for sleep apnea or surgery.
4. Medical solutions for sleep apnea
Following an evaluation in a sleep clinic, the doctor will be able to offer you the ideal treatment to treat the sleep apnea you are suffering from. Here are some examples:
Continuous Positive Airway Pressure (CPAP) Therapy:
This CPAP device for treating sleep apnea works with a mask and a pump that continuously blows air into your airways to keep them open. Although it can be cumbersome and some have difficulty getting used to it, it is the most common treatment and the most effective in countering sleep apnea.
Mouth apparatus:
The mandibular advancement brace helps keep your jaw and tongue forward, facilitating the passage of air to your airways. Made to measure by a dentist, it is especially offered to those who suffer frommoderate sleep apnea.
Surgery:
If CPAP doesn’t offer you relief, or if it’s hard for you to get used to, your doctor may suggest surgery to cure the apnea. This can either be removal of the uvula and reduction of the soft palate, tonsillectomy, or nose and sinus surgery.
The medication:
No medication can cure sleep apnea as such. But if this is caused by allergic rhinitis or gastric reflux, your doctor may prescribe medication to stop these problems.
Natural treatments:
There are no real cures or natural treatments to cure sleep apnea. However, as with medication, you could opt for natural solutions to your rhinitis or reflux problems. These could be essential oils, herbal teas, etc.
5. Sleep apnea tips
In addition to the medical approach, there are some tips to prevent or reduce the symptoms of sleep apnea:
Losing weight:
Since obesity is an aggravating factor for sleep apnea, it would be a good idea to consult a nutritionist who will help you achieve a healthy weight. The diet will help you largely overcome this apnea problem in addition to other health problems related to excess weight.
Raise your headboard:
It can be more difficult to breathe well when lying flat on your back, consider raising the head of your bed by placing wedges under the legs.
Quit smoking:
Tobacco being one of the risk factors, it would be wise to stop using it. If this seems impossible to you, at least try to reduce the quantity and avoid smoking before going to sleep.
Watch out for alcohol:
Since alcohol aggravates the relaxation of the airways, it should be avoided as much as possible, especially before going to sleep.
Sleep aid and sleep apnea:
Sleeping pills increase the relaxation of the airways, so they should be avoided completely in case of sleep apnea. Instead, prefer a relaxation session or herbal tea to help you fall asleep.
Sleep on the side:
Sleeping on your back helps narrow the airways. Get into the habit of sleeping on your side, with a pillow adapted to this position.
Get yourself a portable humidifier:
If the room where you sleep is very dry, install a small humidifier there. This will help you if you have problems with nasal congestion.