Looking for a home remedy for sleep apnea?
If you are someone who suffers from sleep apnea, you know how frustrating and exhausting it can be.
Luckily, there are home remedies that can help ease your symptoms of sleep apnea and help you get a good night’s sleep.
What is sleep apnea?
Sleep apnea is a condition that causes pauses in breathing or shallow breaths while you sleep.
These pauses can last for a few seconds to minutes and can happen dozens or even hundreds of times throughout the night.
Sleep apnea can cause you to wake up feeling exhausted, even if you’ve had enough hours of sleep.
Types of sleep apnea
There are two main types of sleep apnea: obstructive sleep apnea (OSA) and central sleep apnea (CSA).
OSA is the more common type and is caused by a blockage of the airway, such as when the tissue in the back of the throat collapses during sleep.
CSA is less common and is caused by problems with the nerves that control breathing.
Sleep Apnea Risks
While sleep apnea can happen to anyone, there are certain risk factors that make it more likely.
Risk factors for sleep apnea include:
- being overweight or obese
- having a neck circumference of 17 inches or more
- having large tonsils, a large tongue, or a small jaw bone
- drinking alcohol
- taking sedatives or sleeping pills
- having a family history of sleep apnea
If you have any of these risk factors, it’s important to be checked for sleep apnea by a doctor.
Untreated sleep apnea can lead to serious health problems, such as heart disease, stroke, high blood pressure, and diabetes.
Sleep On Your Side
One home remedy for sleep apnea is to sleep on your side instead of your back.
Sleeping on your back can cause your tongue and soft palate to collapse into your airway, leading to obstruction and snoring.
Sleeping on your side can help keep your airway open and improve airflow.
Another home remedy for sleep apnea is to lose weight if you are overweight.
Excess weight can lead to obstruction of the airway due to increased tissue in the neck. Losing weight can help improve airflow and reduce the severity of sleep apnea.
Elevate Your Head
Another home remedy that can help with sleep apnea is to elevate your head while you sleep.
This can be done by sleeping on a higher pillow or using an adjustable bed. Raising your head can help keep your airway open and improve breathing.
Avoid Alcohol Before Bedtime
Drinking alcohol before bedtime can make sleep apnea worse. Alcohol relaxes the muscles in the throat, which can lead to obstruction of the airway.
Avoiding alcohol before bedtime can help improve airflow and reduce symptoms of sleep apnea.
Yoga can also help with sleep apnea.
Yoga helps to strengthen the muscles in the throat and improve breathing.
Certain yoga poses can also help to open up the airway. Practicing yoga can help reduce the severity of sleep apnea and improve sleep quality.
Use A Humidifier
Using a humidifier can also help with sleep apnea.
Dry air can irritate the throat and lead to congestion.
A humidifier adds moisture to the air, which can help reduce irritation and improve breathing.
There are also oral appliances that can help with sleep apnea.
These appliances are worn during sleep and help to keep the airway open. Oral appliances are custom-fit and can be effective in treating mild to moderate sleep apnea.
If home remedies and oral appliances don’t improve sleep apnea, there are other treatments that can be effective.
One treatment option is positive airway pressure (PAP) therapy. PAP therapy involves using a machine to deliver air through a mask during sleep.
The air pressure keeps the airway open and prevents pauses in breathing. PAP therapy can be effective in treating sleep apnea, but it can take some time to get used to the mask and machine.
If All Else Fails – Surgery
Another treatment option for sleep apnea is surgery.
Surgery can involve removing excess tissue from the throat or correcting abnormalities in the nose or jaw.
Surgery is usually only recommended for severe cases of sleep apnea that haven’t improved with other treatments.
Sleep apnea is a serious condition that can lead to many health problems.
There are several home remedies that can help improve sleep apnea, such as sleeping on your side, losing weight, elevating your head, avoiding alcohol before bedtime, practicing yoga, using a humidifier, and using oral appliances.
If home remedies and oral appliances don’t improve sleep apnea, there are other treatments that can be effective, such as positive airway pressure (PAP) therapy or surgery.
So, if you do suffer from sleep apnea, don’t hesitate to try out some of these home remedies.
You might be surprised at how well they work!