[dropcap]S[/dropcap]leep apnea is one of the most common sleep disorders, and it affects millions of people across the world. In fact, it affects close to 20 million individuals in the USA alone and a significant percentage of them do not even know that they have it. Sleep apnea is a sleep disorder whose main characteristic is a temporary pause in breathing when sleeping.
Regardless of whether you know or do not know that you have it, this condition will increase your likelihood of getting everything from chronic illnesses to common colds.
Treating it as soon as possible is important, and this should not be a problem because you can try the following natural remedies for sleep apnea.
#1 Humidify your Room
Most people will report a significant decrease in sleep apnea symptoms when they sleep in a humidified room. Humidifying your bedroom leads to better breathing and less congestion, and this is very beneficial when dealing with this sleep disorder. A humidifier will also help to drain your sinuses and hence meaning that more air will pass through your airways and with a lot of ease even when you are sleeping. In case you do not have a humidifier you can also rub essential oils such as eucalyptus oil on your chest before sleeping as this will also sooth a stuffy throat and open up your airways.
#2 Use Sleep Devices or a Snore Guard
Snoring and this is more so if it is loud and frequent, is one of the leading causes of sleep apnea. Dealing with your snoring can be very helpful when trying to deal with this disorder, and the best point is that there are many ways to do it.
A snore guard is a very useful device for reducing snoring, and it works by bringing the lower jaw forward so as to keep your airways open as you sleep. If your snoring is chronic, you might have to use advanced devices such as the Mandibular Advancement Device which work in the same way as the guards, but a dentist has to insert into your mouth where it will stay for many years.
#3 Change your Sleep Position
There have been several inquiries on the relationship between sleeping position and this disorder over the years. Most, if not all of these research findings conclude that your sleep position can increase or decrease the likelihood of getting sleep apnea. Sleeping on your back increases the symptoms of sleep apnea because it causes the palate tissue and tongue to press on the back of the throat which can also make you snore. A study by the University of Maryland Medical Center proposes sleeping on the side and using a memory foam pillow to keep your head raised as the best sleep position to deal with this disorder. If this does not work for you sleeping on your stomach is also a good option.
#4 Avoid Smoking, Alcohol, and Sedatives
Alcohol will make you sleepy, and this is perhaps the reason why most people like drinking a glass of wine after dinner. However, it is not good for sleep as it not only interferes with your REM sleep but also relaxes the throat muscles.
Relaxing the throat muscles increases the likelihood of getting sleep apnea significantly. Sedatives and other over-the-counter sleep pills also have the same effect because they also relax the palate and uvula which are vital in controlling breathing.
Smoking and drinking alcohol will also contribute to retention of fluid and inflammation in the airways which leads to sleep apnea. In fact, experts say that people who smoke are more than three times likely to get this sleep disorder. And so, avoiding alcohol, sedatives and cigarettes might be all the remedy you need for this condition.
#5 Herbs
Herbs provide solutions for almost all ailments, and research shows that they can also be a treatment for most sleep issues. Whether you have delayed sleep syndromes or apnea, herbal remedies will offer you some relief. Whether you take them in the form of teas or supplements, herbs like California poppy and lavender are very useful in dealing with sleep disorders.
Sleep apnea is one of the leading causes of daytime drowsiness for adults which can affect your productivity at work. It also interferes with the quality of sleep that you get, and this is regardless of whether you know that you have it or not. You should deal with it by giving it the seriousness it deserves. And with the above simple and natural remedies for sleep apnea in mind you will have an easy time solving this problem.
Jane Collins is a Founder of G9SleepTight, a blog dedicated to providing tips and solutions to help you have a good night’s sleep. Follow Jane on Twitter: @g9sleeptight.
