A lot of us may have problems with enduring a good night’s sleep. Some of us might have trouble with snoring due to irregular breathing patterns or shortness of breath. Not only does this deprive us of rest, but it can potentially create conflict with your partner as well.
Irregular breathing or shortness of breath could be symptoms of sleep apnea.
What is Sleep Apnea?
Sleep apnea is a sleeping disorder that has to do with irregular breathing. While asleep, the body experiences shortness of breath where your breathing may stop and start multiple times during the night. Sleep apnea is a harmful and dangerous disorder that impairs quality of life.
There are 3 main types:
1. Obstructive: The most common of all types, obstructive sleep apnea occurs when there is a blockage of the airways in the throat. While asleep, your throat muscles relax and obstruct the ability to breathe.
2. Central: This type of sleep apnea occurs when the brain and the respiratory system have an imbalance and the brain sends improper signals while the body is asleep.
3. Complex: A mix of both obstructive and central types of sleep apnea.
A patient with sleep apnea cannot control how much or how little they breathe. It is common for patients’ breathing to stop at least 20 – 30 times a night and, therefore, should not be ignored.
Heart problems, anxiety, and weight gain are all side effects of sleep apnea. We have 4 natural ways for you to beat symptoms of sleep apnea and help you get the sleep you deserve.
4 Natural Remedies to Beat Sleep Apnea
1. Learn how to play the didgeridoo
Here’s a fun idea: bring out your musical side and learn how to play a fun wind instrument! One of the oldest instruments in the world, the Didgeridoo is said to be developed in Northern Australia, about 40,000 years ago.
Practicing how to play this instrument will help train your throat muscles and can help to reduce irregular breathing and shortness of breath. Research has shown that playing the Didgeridoo promotes good sleep and reduces daytime sleepiness.
2. Use a humidifier
A humidifier is a device that increases moisture in the air. When the weather is especially dry, you will notice your sleep apnea acting up and your breathing getting worse. Increasing the moisture in the room will help to increase airflow to the throat and help you breathe better.
Eliminating dryness will reduce the number of times you wake up and help you sleep better through the night. You want to have moisture so that you enable your nose to breathe happily.
3. Limit your alcohol and smoking habits
When you have sleep apnea, you want to avoid anything and everything that causes the throat muscles to relax. Smoking and drinking alcohol causes inflammation of the throat and reduces the ability to get good sleep. Not only is smoking terrible for your lungs, it also increases the symptoms of sleep apnea.
Alcohol is one of the main causes for throat muscles to relax and hence will shorten your breath. You don’t have to completely quit drinking; try and stop yourself after a drink or two. It is also recommended that you do not drink too close to bedtime.
4. Avoid sleeping on your back
Practice sleeping on your side instead of your back. Sleeping on your back causes the tongue to be pushed against your pallet in your throat, causing you to snore. It is recommended to find a favorite side to sleep on and keep your head and neck slightly elevated.
Use extra pillows to make yourself extra comfortable and enjoy a snore-free rest.
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Sleep apnea. (2018, March 09). Retrieved March 16, 2018, from https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631
14 Natural Home Remedies to Treat Sleep Apnea. (2017, October 09). Retrieved March 16, 2018, from https://www.homeremedynation.com/14-natural-home-remedies-to-treat-sleep-apnea/
Babcock, J. (2018, February 14). Is Your Snoring a Sign of Sleep Apnea? Retrieved March 16, 2018, from https://draxe.com/sleep-apnea/
Digeridoo for Sleep Apnea. (n.d.). Retrieved March 16, 2018, from https://www.sleepapnea.org/treat/sleep-apnea-treatment-options/digeridoo