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Some Home Remedies to Treat Sleep Apnea

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Some Home Remedies to Treat Sleep Apnea

There is nothing as refreshing and energizing as a good night’s sleep. But, having a sleep disorder like Obstructive sleep apnea can prevent you from it by interfering in your natural sleep rhythm. Not treating sleep apnea on time can lead to low energy, less productivity and reduced mental alertness further elevating the risks for medical conditions like heart attacks, strokes, diabetes, hypertension and obesity.

Luckily, patients with mild case of sleep apnea can rely upon self-help sleep apnea treatment at home as basic as implementing few lifestyle changes and following some effective home remedies. Patients with more severe cases of sleep apnea may also benefit from these home based treatments by following them with their CPAP therapy, medications, oral appliances or surgery.

Here are some home remedies for sleep apnea treatment for improving your ability to sleep through the night without snoring and while managing various sleep apnea symptoms.

Weight Management

Overweight people often have extra weight around their necks that puts pressure on the throat and increases the chances of airway collapse during sleep. The vast majority of sleep apnea patients who lose their weight find their apnea to disappear; others may perceive a significant reduction in their sleep apnea symptoms.

Positional Therapy

Some people witness sleep apnea problem when they sleep on their back. However, their breathing returns to normal as they sleep on their side. The logic behind it is when you lie on your back, you may close up your throat muscles and your tongue may fall towards the back of your throat. By moving to your side, you can reduce the uneasiness and potential cause of apnea episodes. Positional therapy may involve wearing a special device that keeps you sleeping in the side position. Also, you can control sleep apnea if you reduce the number of pillows you usually use as your neck will be able to rest at a more natural angle, not pushing your chin towards the chest and opening airways.

Lifestyle changes

There are plethora of lifestyle changes that you can adopt to reduce your problem of snoring and sleep apnea symptoms. Limit the use of alcohol and medicines especially sedatives or sleeping pills. Quit smoking as the nicotine in tobacco relaxes the muscles and keeps the airways open. If you have allergies, taking a decongestant before bed will improve your airflow through the nose. Get plenty of sleep as the apnea episodes can become more frequent when you don’t get enough of sleep.

Temporary snoring can also be caused by the allergens that are present on the pillow covers and bed sheets. Letting your pets to sleep on the same bed might also aggravate allergic reactions and lead to snoring. Try to change your bed sheets and pillow cover once or twice in a week to keep the dust mites and allergens at bay.

Natural Home Remedies

  • Saline Nasal Spray- Sleep apnea can also be caused due to obstruction in the nasal passages. As a result of allergy, phlegm is released and gets trapped to obstruct the airway when you sleep. Using saline nasal spray/drops to irrigate your nasal passage several times a day can clear the nasal passages and reduce sleep apnea symptoms.
  • Steam- In order to reduce nasal congestion and the problem of snoring, the best method is to inhale the steam. For that, pour some hot boiling water in a large bowl and add a few drops of essential oil in it. Bring it near to your face and inhale the steam through your nose at least for 10 minutes, holding a towel over your head.
  • Peppermint- Peppermint possesses anti-inflammatory properties that helps in calming down the swelling of the membranes present in nostrils and throat, which in turn encourages smooth and easy breathing. You can make a peppermint solution by adding 2 drops of pure peppermint oil in water to use it as a gargle or mouthwash. It helps to cure snoring and other sleep apnea symptoms.
  • Garlic- Well known for its anti-inflammatory properties, garlic is a great antiseptic and antibiotic, which has the power to destroy bacteria. The intake of 2-3 cloves of garlic everyday can effectively reduce sleep apnea symptoms and treat throat infections usually associated with obstructive sleep apnea.
  • Honey- Honey is a natural sleep apnea treatment that works by reducing the swelling in the throat area, which may block the airways. It helps in lubricating your throat and preventing the occurrence of snoring vibrations. You can consume a spoon of honey as it is or by mixing it in a warm cup of water or with powdered black pepper.
  • Warm turmeric Milk- Turmeric is an anti-inflammatory residence that allows decreased swelling in the breathing system to assist you inhale and exhale freely while you sleep. Put 1 teaspoon of turmeric powder to a glass of milk, put it on low fire for several minutes, after taking it off, put a table spoon of honey in it and consume it every day 30 minutes before going to sleep.
  • Practice Yoga- Pranayam is a breathing exercise in which we take deep, slow and controlled breaths to get optimum amount of oxygen into our body from the surroundings. Regular practicing of this yoga act promotes overall blood circulation in our body that helps in relieving various sleep apnea symptoms.
  • Throat exercises- Doing throat exercises on regular basis also help ease sleep apnea symptoms.  For that, blow a balloon using deep breaths and repeat it for 5 times daily. Make sure while performing this exercise, you are inhaling through your nose and exhaling through your mouth to facilitate proper airflow. Also, playing didgeridoo, 6 days a week for about 30 minutes can reduce moderate sleep apnea.

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