Having trouble sleeping? Are broken sleep cycles leaving you cranky and tired? You might have sleep apnea. Before we look at home remedies, let’s first understand what sleep apnea is.
What is sleep apnea?
Sleep apnea is when you stop breathing for short periods while asleep. People with this condition get less oxygen and often wake up gasping for air. Many confuse sleep apnea with simple snoring, so they don’t realize their sleep is being interrupted.
Untreated sleep apnea can cause more than daytime tiredness. It’s linked to mental health issues, a weaker immune system, faster memory loss, and a higher risk of heart problems. Doctors usually recommend breathing devices, medication, or sometimes surgery. But there are also home remedies and lifestyle changes that can help improve your sleep.
How can lifestyle changes help treat sleep apnea?
Simple changes can make a big difference. Improving overall health often reduces sleep apnea symptoms.
Watch your weight
Being overweight, especially around the upper body, raises the chance that your airway will be blocked during sleep. Losing weight can reduce those blockages. Many people who lose weight avoid surgery or long-term use of CPAP machines.
Try yoga
Yoga does more than help with weight. It can strengthen your heart and lungs and improve oxygen flow. Breathing exercises can raise blood oxygen levels and reduce sleep interruptions.
Use a humidifier
If you live in a dry climate, a bedroom humidifier can ease irritation in your nose and throat. Moist air helps open airways and reduce congestion. Adding a few drops of lavender, eucalyptus, or peppermint oil can be soothing, but clean the humidifier regularly since moisture can encourage mold and bacteria.
Pay attention to sleep position
Sleeping on your back can make sleep apnea worse. Changing your sleep position can greatly improve breathing for some people. Talk to your doctor about which positions might help.
Avoid alcohol and quit smoking
If you smoke, try to quit. Also limit alcohol, especially near bedtime. Both alcohol and tobacco inflame airways, increase snoring, and can make sleep apnea worse. These are major changes, so get help from your doctor if needed.
Try oral appliances
Oral devices can help by moving the jaw or tongue to keep the airway open. There are two main types: mandibular advancement devices and tongue-stabilizing devices. SomnoMed offers a range of oral appliances, from affordable options to custom dentist-fitted devices. These are a good alternative for people who can’t tolerate CPAP.
In short, sleep apnea can be treated. Lifestyle changes can ease symptoms, but don’t ignore medical advice or standard treatments. Talk with your doctor before trying new remedies, and seek medical help if your symptoms get worse.
Author Bio:
Wilbert Bail is a sports and health enthusiast. He has an adventurous spirit but prefers staying in the gym to traveling. He likes tech and spends weekends watching basketball.