Difficulty in falling asleep is a common problem among the younger generations today. This can be due to multiple reasons including increased exposure to blue light, lack of rest and proper nutrition, and continuous disturbance in sleep cycle in general.
This has also led to a higher number of cases of disorders associated with sleeping. One of them is sleep apnea which is a complication in which a person may stay up the entire night due to a problem in breathing patterns. It is also a sign that the body of the person suffering from sleep apnea is not getting the required level of oxygen it is supposed to.
Sleep apnea disrupts breathing of a person. It adds small pauses in breathing while a person is deep asleep. Constricted airways are the main cause the affected person may wake up suddenly in the middle of the night due to breathlessness. This condition may last from a few seconds to minutes.
In the daytime, sleep apnea will cause fatigue that lasts the whole day due to a disruptive sleeping pattern.
There are a number of ways to treat sleep apnea including conventional medication and therapy but research shows that the disorder can also be managed in a better way with some lifestyle changes and home remedies. Continue reading the article to know more about the effective management of this disorder.
What Are the Types of Sleep Apnea?
Following are two types of sleep apnea.
Obstructive sleep apnea
This is abbreviated as OSA and is more common between the two types of sleep apnea. It is caused by a blocked airway usually when the soft tissues inside your throat are collapsed while you are sleeping. It makes a person waking up to shortness of breath.
Central sleep apnea
This type is abbreviated as OSA. Unlike obstructive sleep apnea, the airway is not blocked in central sleep apnea. It’s just that your brain fails to signal the muscles to breathe. It is due to the unstable respiratory control center that usually results in waking up with a shortness of breath.
Who is at risk of sleep apnea?
Sleep apnea can hit anyone at any age. Not just the older people but children are also a victim of it. Some of the major risk factors of sleep apnea are as follows.
- Middle-aged people
- Huge neck size
- Enlarged tonsil problems
- Large tongue and small jaw bone
- Nasal conditions i.e. allergies, sinus problem, etc
- Family history
How Can Sleep Apnea Be Managed?
Fortunately, there are many things that you can do for sleep apnea. For example, the following are a few tricks and foods that help to treat sleep apnea before you opt got CPAP.
Follow throat exercises
The first and foremost thing is to facilitate airflow. Blow up a balloon as much as you can buy deep breaths only. Make sure that you don’t take the balloon away from your mouth during this activity.
Repeat this simple exercise five times a day to improve your airflow.
It is simple, easy and affordable. You can even do it at home. Of course, home remedies don’t completely treat the sleep apnea but they help you to some extent.
Try using honey
Honey is a naturally enriched anti-inflammatory product that has a role in healing. Taking honey will help with swelling around the throat area. Especially if you snore during sleep, honey is a great help.
It acts as a lubricant for the throat and keeps the snoring minimal. To use honey for sleep apnea, try using one tablespoon of honey and add it to a glass of warm water. Drink this honey-infused water before going to bed every day. You will feel a difference within days.
Try using cinnamon
Cinnamon is another natural treatment for sleep apnea. Cinnamon is a spice that has sedative and medicinal value. For sleep apnea, cinnamon is one of the most commonly used treatments. Just add cinnamon powder to a glass of water and drink it daily. Or you can sprinkle cinnamon to your favorite foods.
You may also consider adding cinnamon powder to honey-infused water that you may be taking before bed every day. In a combination, honey and cinnamon have healing effects for your throat. Thus the chance of sleep apnea reduces significantly.
Healing effect of garlic
Garlic is another medicinal herb that treats sleep apnea without going for CPAP. Garlic is a natural anti-inflammatory agent that helps for multiple conditions such as large tonsils. It makes the airway open so that the flow of air is not disturbed.
To try garlic for sleep apnea, take two or three cloves of garlic and swallow them with water. You may also consider adding garlic to your daily meals. Not just sleep apnea, garlic helps you against multiple other conditions such as skin problems, stomach problems, and weight loss.
Lavender has a huge market as a part of beauty products. But what you don’t know is that lavender induces sleeping by preventing the throat muscle obstruction. It has a soothing and calming nature. You can use lavender oil to prevent from sleep apnea.
Just put a few drops of lavender oil on a small towel. Slide it under your pillow and sleep. You can also add a couple of drops in boiling water and inhale the steam.
Switch to chamomile tea
Chamomile tea can be a good alternative to regular black tea if you are suffering from sleep apnea. Chamomile contains chemicals that help to relax and soothe the muscles. It makes you relax and sometimes it also causes sedation. Taking chamomile tea twice a day will make your sleep more peaceful and better.
Take Epsom salt bath
Taking an Epsom salt bath before bed will relax your whole body muscles and induce a feeling of wellness. It makes your night’s sleep more satisfying and comfortable. Add Epsom salt to your regular bath. Soak your body in it for 15-20 minutes.
Take a bath before going to bed for best results.
A non-CPAP alternative treatment for sleep apnea involves peppermint. Peppermint also has natural anti-inflammatory properties. It has a role in weight loss and to control snoring. But at this point, we can’t ignore its role in sleep apnea.
Just gargle with a mixture of water and peppermint oil before you go to the bed. You can also take peppermint steam or add it your herbal tea for more effects.
Replace snacks with almonds
Nuts particularly almonds are high in magnesium. This magnesium may help your muscles to relax and encourage sound sleep. Try eating a handful of nuts as a snack between your meals to prevent from sleep apnea.
Turmeric milk before bed
Milk promotes sleep and turmeric, on the other hand, is a natural anti-inflammatory agent. For centuries this combination has been used as a part of traditional remedies. For sleep apnea, warm milk with turmeric works like anything.
It reduces the inflammation of the respiratory tract, making it easy to sleep. To use milk with turmeric, boil one cup of milk with one-teaspoon turmeric powder. It is better that you use organic turmeric powder. Allow the milk to cool. Drink it after 20-30 minutes when it becomes drinkable. Make sure to drink it every day before bed.