Sleep apnea is a serious condition where a person’s breathing becomes disrupted while they’re getting shut-eye. Breathing can stop and start abruptly, and individuals make a deep raspy noise like a loud snore while they sleep. It is most common in those who snore, though not everyone who snores has a sleep disorder. According to the National Sleep Foundation, more than 18 million adults have sleep apnea.
Since it can be potentially fatal, those who have sleep apnea must seek medical advice and find ways to treat and manage the condition. If you suffer from this sleep disorder, consult your doctor for medical guidance. They may advise you on a few of these GR8 natural remedies to help you get better Zzz’s.
Sleep apnea is more common in overweight individuals, but fitting more aerobic exercise into your schedule can help with sleep apnea, no matter your BMI, according to experts. If you’re not a fan of hitting the treadmill, you can still work your body out and see the benefits. Yoga also helps with sleep apnea.
2. Switch Up Your Sleeping Position
Sleeping on your side or propping your head up by another four to six inches can help keep your airway relaxed and less restricted. Studies show that those who sleep flat on their backs experience more significant symptoms. It can be hard to switch up how you sleep, so try using a body pillow to prevent yourself from rolling over, or a wedge pillow to elevate your body from the waist up at night.
Guys, do you use body pillows? If you have sleep apnea, it might be time to grab one.
3. Stick to a Sleep Routine
Symptoms of sleep apnea tend to worsen in individuals with poor sleep patterns, and those who don’t get enough rest. Reports state that many people with sleep apnea also struggle with insomnia. Getting into a routine, resting and rising at the same time each day can help.
Additionally, try these bedroom hacks to have a more peaceful slumber.
4. Ditch the Bad Habits
Sleep apnea is more common in those who smoke and drink in excess. Smoking affects the muscles in your airway and causes inflammation. One study found that individuals who consumed more than one drink per day had a 25% higher chance of exhibiting symptoms of sleep apnea. Additionally, steer clear of sleeping pills and sedatives.
5. Strengthen Your Throat
Exercises that strengthen the muscles in your throat and airways can help reduce symptoms of sleep apnea, studies state. A few simple techniques include pressing your entire tongue against the roof of your mouth for three minutes a day, inflating a balloon with your breath five times daily, and gargling with water for five minutes at a time twice a day.
Seeking Medical Attention
Sleep apnea often cannot be treated with natural remedies alone. It’s important to discuss options with your doctor. They may recommend an oral sleep-guard, a CPAP machine, or surgery, particularly for severe cases. Individuals who struggle with sleep apnea can stop breathing for as much as 30 seconds at a time during the night, putting them at increased risk for cardiovascular problems and death.
If you have sleep apnea, discuss these natural remedies with your doctor and see which they recommend for your unique case.