If you suffer from sleep apnea, odds are that you have to wear a mask to sleep. What if I told you that you can cure sleep apnea naturally at home without CPAP. Yes, there are alternative treatment remedies you can do at home and yet improve your sleep apnea symptoms. More on that later.
What is Sleep Apnea
Sleep apnea is a very common condition where your airway collapses or gets obstructed while asleep. Hence the term Obstructive Sleep Apnea. This causes shallow breathing or breathing pauses. These breathing pauses lasts from a few seconds to as long as minutes and might occur more than 20 times within the hour.
Any air which squeezes beyond the obstruction leads to snorting and snoring. Obstructive sleep apnea happens more often to those who are overweight, however it can happen to anyone. For instance, young children with enlarged tissues with their tonsil can have obstructive sleep apnea.
This condition is generally a chronic disorder which disrupts sleep. Whenever your breath pauses or gets shallow, you will go from deep sleep into light sleep. When this happens, your quality of sleep drops and you are not able to sleep well, which causes you to become exhausted throughout the day. Therefore, sleep apnea is a main cause for daytime sleepiness.
Doctors generally are not able to detect this condition during regular checkups. So most of the time sleep apnea usually goes undetected. No blood test can be used to help diagnose the problem. What is worst is that most individuals who have sleep apnea do not know they are sufferers because it happens while asleep. Usually a family member or partnet may be the very first to recognize symptoms of sleep apnea.
Health Problems Caused by Sleep Apnea
If you leave sleep apnea untreated, it can lead to a list of health complications:
- Bring about psychological health issues
- Decrease immunity to diseases
- Increase heart failure risk
- Worsens memory loss
Treatments for Sleep Apnea
Typical remedies include breathing devices, surgery, and medication. Nevertheless, changes to your home care and lifestyle also can improve the sleep quality.
Constant Positive Airway Stress (CPAP) is the most effective and popular method of treatment for obstructive sleep apnea. It works by creating a constant stream of air flow by way of a mask which is worn while asleep. The airflow will keep the airway open to avoid breathing pauses and regains normal oxygen levels to users. Patients have reported feeling considerably much better after treatment has started.
Some people absolutely can’t withstand CPAP treatement due to the pressure and nasal congestion felt due to the high flow of air produced by the unit. There are more instrusive methods which includes wearing a sleep apnea mouth guard, also known as “mandibular improvement devices” or splints. Surgery can also be performed to treat sleep apnea.
How To Cure Sleep Apnea at Home if You Can’t Tolerate CPAP
If you believe you have sleep apnea, it’s crucial you get seek medical help first, because of the serious health risks related to this disorder. Your doctor will recommend the best approach for the treatment. But what if you cannot tolerate CPAP? There are methods and remedies you can try at home to cure your sleep apnea without CPAP.
Sleep apnea symptoms can be cured by a series of treatment involving natural remedies. These are centered around on healthy foods, physical exercise and weight loss. Studies have shown that obese people with sleep apnea may not require CPAP when they shed the pounds. They might even experience a complete treatment of the sleep apnea and regain their energy.
Healthy Exercise and Diet
Working out 3 to 5 times every week by performing an action moderately aerobic for approximately 30 minutes is proven to help with sleep apnea. Follow this up by weight training twice a week. Even if you don’t lose weight, you will feel an improvement to your energy levels.
The risk of airway obstruction and narrow nasal passages increases with obesity, especially in the upper regions of the body. These blockages make you stop breathing suddenly during sleep.
If you maintain a healthy weight, you can keep the airways clear of obstruction and this can reduce sleep apnea symptoms. Tests have indicated that modest weight reduction of individuals with obesity might not need long-term CPAP therapy or upper airway surgery.
Adjust Your Sleeping Position
One of the ways to help cure sleep apnea naturally at home without CPAP is by changing your sleep position, you can reduce sleep apnea symptoms which means better sleep. This is a small change but has big improvements. Sleeping with your head elevated can help with lower snoring. It is likewise a good option to stay away from sleeping on your back which that has been shown to make snoring and sleep apnea symptoms more intense. Gravity presses the tongue and palate tissue down to the back of your throat causing obstruction.
However, sleeping on your side with a pillow to keep the head slightly raised is commonly the very best position. Another method is sleeping on the stomach instead of your back, this can also help with people who have back pain during sleep.
Stay Away from Smoking and Alcohol
Making changes to your lifestyle can boost your health and helps with better sleeping habits. Think about giving up smoking and limiting your alcohol consumption to lessen sleep apnea complications.
Consuming alcohol calms the throat muscles. This in turn controls breathing. Relaxed throat muscles may lead to snoring and interrupts your sleep cycle. It can additionally result in inflammation in the airways and block the airflow to your lungs.
Much like alcohol, tobacco use may also increase swelling and inflammation in the airways. This could intensify your snoring and triggers sleep apnea.
Throat and Mouth or Orofacial Exercises
Throat and mouth exercises are undoubtedly the most interesting recent development of sleep apnea treatment methods. These exercises reinforce the muscles in your mouth, jaw and throat, along with other regions of the lower part of your face.
Keep in mind that obstructive sleep apnea happens when the upper airway collapses while you are sleeping. The right way to keep the upper airway from collapsing is strengthening the muscles around top part of the airway.
Orofacial exercises should cover the following areas. You are advised to work those muscles:
There is conclusive proof from a selection of medical studies confirming that orofacial workouts work in minimizing obstructive sleep apnea. These exercises are simple and normally do not take up considerably more than 15 minutes to practice to get them right. Cure your sleep apnea without CPAP can be easily done at home naturally.
Natural remedies for sleep apnea not only includes exercise and diet, it also should concentrate on boosting antioxidant capacity.Sleep apnea is connected to the unnecessary build-up of free radicals or oxidative stress. And also linked to reduced antioxidant capability which is the ability to counter oxidative stress. Reduced blood levels of different antioxidants can also affect sleep apnea.
This stress then results in blood vessels that don’t adequately contract and relax. Leading to more complications like stroke, heart attacks and heart disease.
Different types of antioxidant dietary supplements have been explored as remedies and found to be advantageous as remedies that are natural for sleep apnea. The 3 commonly researched antioxidants are vitamins E and C, as well as the combination n-acetyl-cysteine (NAC). Consuming an antioxidant formula that contains these compounds together with mixed carotenoids can help with sleep apnea symptoms.
This health supplement can be ideal for people with sleep apnea symptoms. Omega 3 is present mostly in fish oil in the form of omega-3 fatty acid DHA.
Low levels of omega 3, particularly DHA levels, are associated with serious sleep apnea symptoms. Omega-3 oils are among the best natural cures for sleep apnea since they protect cells against stress. This is because sleep apnea creates long-term oxidative stress. It puts serious demands on the body by depleting the levels of omega-3.
Take omega-3 fish oil with concentrated amounts of DHA might enhance sleep apnea symptoms and your cardiovascular health.
Natural herbal remedies are one of the most effective methods to heal sleep apnea symptoms. Medical research has shown that herbs are helpful for sleep apnea. They not just reduce your sleep apnea issue, they also have the possibility to provide you with the very best of sleep. The all-natural sedatives and relaxing components in the herbs help to reduce anxiety help you sleep fast, and remain asleep longer.
The 3 most common herbs are chamomile, lavender and valerian. People have been using these herbs for centuries to assist with sleeping problems. You can find them in essential oils, teas, and in supplement capsule form.
Studies have shown that these effective herbs have benefited a large number of study participants, helping them fall and remain asleep. They help to cure sleep apnea naturally in the comfort of your home without the need for CPAP.
Lots of anecdotal evidence taken from a large number of testimonials and product reviews have suggested lavender and chamomile extracts have strong anti-inflammatory properties that reduce sleep apnea.
Vitamin D has been discovered to be lower in terms of levels in the body of sleep apnea sufferers as compared with those without the condition. Patients who have problems with insulin regulation and blood glucose have been found to be deficient in Vitamin D. These patients include those with prediabetes, diabetes, insulin resistance, metabolic syndrome and sleep apnea. The worst the sleep apnea symptoms, the lower the vitamin D levels.
Therapy might help with the blood glucose disturbances as well as inflammation related to insulin resistance in sleep apnea individuals. Take at least 2000 IU of vitamin D everyday is recommended even if you don’t have poor blood sugar metabolism. Reason being that vitamin D deficiency is a common cause of sleep apnea symptoms, which includes muscle pain and mood disturbances. Lots of people have reported alleviation from feeling so tired when their vitamin D levels are sufficient.
Use a Humidifier
Humidifiers are machines that pump out water vapor into the air which moisturizes the surroundings. Dry air aggravates the skin and the respiratory system. By turning on a humidifier in your room, you can moisturize the air in the room which opens your airways, decreases congestion, and promotes better breathing.
Try adding eucalyptus, peppermint, or lavender oil to a humidifier for added benefits. These 3 essential oils have known soothing and anti-inflammatory benefits.
However, clean your humidifier regularly. Bacteria and molds can manifest within the machine due to moisture.
Salt Water Gargle
Gargling with salt water helps sleep apnea patients with their symptoms. Just take a cup of warm to hot water, and also put a teaspoon of salt to it. Stir thoroughly and pour a mouthful in the mouth and tip your head of yours back to gargle. Be sure you don’t swallow the mixture. Gargle and swish it around, after which spit it out. If you gargle regularly, it helps to reduce enlarged tonsils. Smaller tonsils ensure better airflow.
Since sleep apnea is related to reduced oxygen saturation in the blood, frequent exercise can help your body with better oxygen intake and increase your energy level by strengthening your heart. This also improves sleep apnea.
Yoga in particular improves the respiratory strength and promotes oxygen flow. It does so through the various breathing exercises, cutting down on the quantity of sleep interruptions you might experience.
Meditation triggers a state of calm contemplation, which could prove particularly advantageous at nighttime for deeper sleep. A report found mindfulness meditation increased sleep quality especially effective for older people. Additionally, it reduced daytime fatigue.
Home methods and remedies together with lifestyle changes can help with sleep apnea symptoms. However, traditional treatments should not be ignored too. Consult your doctor and sometimes prescribed medications or surgery are essential approaches to treat this problem. Once you have established your diagnosis, try these home methods to help cure your sleep apnea symptoms without the use of a CPAP.