The sleep disorder known as sleep apnea causes a person to occasionally cease breathing while they are asleep. Sleep apnea comes in two primary varieties. Breathing pauses are experienced by people with obstructive sleep apnea (OSA) as a result of the airway momentarily contracting. An imbalance in the way the brain controls breathing characterizes central sleep apnea (CSA). Mixed sleep apnea, or the mixture of the two, affects some people.
The excessive snoring or snorting that occurs while you sleep, together with daytime lethargy, are signs of sleep apnea. Many people with sleep apnea also report having trouble falling asleep, feeling drained or groggy in the morning, and having low energy all day.
Reducing or getting rid of these symptoms is the goal of sleep apnea treatment. As a result of the disorder’s lack of attentiveness, there is a danger that driving accidents or errors will occur, hence it is crucial to find a sleep apnea solution. The risk for heart issues or stroke increases with untreated sleep apnea.
How to Manage Sleep Apnea at Home
Sleep apnea symptoms can be managed with lifestyle and behavioral modifications. Health professionals advise a number of actions as the first line of defense against sleep apnea, including switching up your sleeping position, abstaining from alcohol and specific drugs, and engaging in regular exercise. Although some people find acupuncture and herbal therapies to be helpful, other methods may be less popular or their efficacy may be questionable.
Always speak with a healthcare professional prior to starting any at-home therapy for sleep apnea. Based on the severity of your sleep apnea, your doctor can assist in determining which home therapies are suitable. Your doctor can also provide you with advice on procedures that can conflict with the medications you are already taking or your pre-existing medical issues.
1)Switch positions while sleeping
It is possible to lessen the signs of obstructive sleep apnea by switching from back to side sleeping. More than 50% of individuals with this illness discover that sleeping on their backs makes their symptoms worse. The tongue’s propensity to slide back, obstructing the airway and making breathing challenging, may be the root of these worsening symptoms. A clogged airway can be avoided by sleeping on your side.
Training the body to side sleep can be done in a few different ways. Some people can adjust their position to avoid rolling onto their backs by using cushions all over their bodies. Another method involves putting a tennis ball inside a sock and pinning or sewing the sock to the back of a shirt such that it is
2) You Can Sleep Better With A Humidifier
Air moisture is added using humidifiers. Because dry air can irritate the respiratory system and the body, this is excellent for anyone who has sleep apnea.
Additionally, humidifiers can aid in improving breathing clarity, clearing out congestion, and opening airways. Consider adding lavender, eucalyptus, or peppermint oil to your humidifier to get more use out of it. A relaxing scent may help you unwind by improving your mood.
Always follow the manufacturer’s cleaning recommendations—this may go without saying. If not kept clean and sterilized, your humidifier could become a breeding ground for mold and germs. Both of which make it difficult to breathe at night.
3) Avoid drinking excessively
Due to the detrimental effects alcohol has on the symptoms of sleep apnea, experts advise against drinking. Alcohol is a depressant that lowers mental activity, has an adverse effect on mood, and relaxes the body’s muscles. After consuming alcohol, airway muscles may become more relaxed, which can lead to loud snoring and interfere with breathing while you’re sleeping. Additionally, alcohol can lengthen and occur more frequently during halted breathing episodes. Even those who snore during sleep but do not yet have sleep apnea may develop it if they consume alcohol.
4) Regular exercise
Even though exercise has been shown to alleviate symptoms in people who do not ultimately lose weight, professionals frequently advise weight loss as a sleep apnea treatment.
According to a meta-analysis of research on the association between sleep apnea and exercise, exercise decreases disturbed breathing events during sleep as well as related drowsiness. The incidence of sleep apnea is reduced by a variety of exercises, including walking and high-intensity exercise, according to a large study involving self-reporting participants13. The most effective forms of exercise for treating sleep apnea may become clearer with further study and larger, controlled trials.
5) Reduce Snoring with Yoga and Throat Exercises
If you have sleep apnea, the soft tissues of your mouth and throat relax while you’re sleeping, blocking the airway. This may be a temporary or complete blockage, both of which are possible. Exercises for the throat, also known as oropharyngeal exercises, have been demonstrated to help lessen the discomfort brought on by these obstructions and may help lessen the severity of sleep apnea symptoms.
There have been numerous throat workouts that involve shouting or singing that have been identified and proven to be effective. In actuality, a study discovered that regular singing workouts.
Practicing yoga has two advantages. With breathing techniques and physical activity, yoga helps to strengthen the body and the throat. Yoga helps develop strength, and endurance, and offers the health advantages of exercise, including potential weight loss, which as we know, helps lessen the severity of sleep apnea. However, it doesn’t always burn as many calories as an aerobic workout regimen.
6) The Mediterranean Diet should take the place of the SAD (Standard American Diet)
The American Academy of Sleep Medicine recognized exercise and weight loss as two effective lifestyle treatment choices because of the frequent links between obesity and sleep apnea. Although caloric restriction is frequently the focus of weight management, there is evidence that the Mediterranean diet not only aids in weight loss but may also have other advantages
One study found that the Mediterranean diet, along with CPAP therapy and exercise, helped apnea patients achieve better Apnea-Hypopnea Index (AHI) scores, which gauge the severity of their condition.
7) Use Raw Honey to Soothe Your Throat
Since ancient times, raw honey has been used medicinally to treat a variety of ailments, including sore throats, swelling, and the severity of coughing fits.
Due to its high concentration of phenolic chemicals, which can function as antioxidants, honey has well-known anti-inflammatory qualities despite not being a medication. Patients with sleep apnea also value its benefits for calming their throats.
Warm water or tea with one spoonful of raw honey should be consumed before bed. We advise using raw, unpasteurized honey because processed honey frequently contains extra sugar as well as fewer minerals and antioxidants.
8) The Smell of Lavender Can Help You Unwind
Traditional folk medicine employed lavender as a treatment for hair loss, an appetite suppressant, and a method of lowering anxiety. With its usage in aromatherapy, its appeal is once again soaring. The pleasant aroma is calming to many people, and some believe that it makes them feel more sleepy. Lavender may reduce anxiety, according to several small-scale studies, we advise applying a few drops of 100% pure lavender essential oil on a towel if you find the lavender aroma relaxing and believe it calms you personally. Place the towel inside your pillowcase or beneath your pillow.
While none of our recommendations should ever be used in place of actual therapy for sleep apnea, they can be used as mild sleep apnea treatments. These straightforward tips may help you obtain a better night’s sleep and supplement more traditional approaches suggested by a sleep expert, relief from sleep apnea can be achieved with a combination of homemade redies and a doctor recommend a treatment plan