A good night’s sleep rejuvenates, energizes, and keeps you physically healthy. However, sleep disorders can prevent you from getting the recommended hours of sleep that your mind and body require. One such sleeping disorder is sleep apnea. This sleep disorder is quite common and is characterized by sudden pauses in breathing that can last up to 10 seconds. The pauses result in disturbed sleep that in turn affects the quality of sleep and also causes daytime sleepiness or tiredness. While a medical practitioner can suggest a possible treatment option after careful examination, there are some easy ways in which you can improve sleep apnea symptoms on your own. Here are six natural ways to manage sleep apnea.
Manage Your Weight
Research conducted on a controlled group showed that individuals who undergo lifestyle modifications, especially weight management over a period of time, show less severe sleep apnea symptoms. Thus, if you are overweight, then it is advisable to lose the extra pounds and naturally manage sleep apnea.
Revisit Your Sleeping Position
One of the natural ways to manage sleep apnea is to make small changes in the way you are sleeping. Elevating your head when you are sleeping can help, which can be done by using pillows. This is good for those who generally lie flat on their back. Another thing you can try is sleeping sideways instead of on your back. You can use positioners that prevent you from changing the sleeping position.
Reduce Alcohol Consumption and Smoking
Both smoking and drinking need to be limited to reduce the symptoms of sleep apnea. Smoking leads to increased swelling of the airways, and hence, aggravates sleep apnea symptoms. Alcohol leads to relaxation of the muscles in the throat, which can interfere with the airflow, and increase sleep apnea symptoms.
Exercise and Eat Healthy
With disturbed sleeping patterns, your cravings might increase, which can lead to episodes of excess eating. But it is important that you eat healthily and exercise regularly so that you do not become overweight. This is one of the natural ways to manage sleep apnea as well.
Use a Humidifier
Using a humidifier can help clear your sinuses, reduce dryness, and allow you to breathe more freely, ensuring good sleep. You can also add drops of essential oils like eucalyptus oil to the water, which is known for its calming effects.
Get Treated for Other Medical Problems
If you are suffering from a cough, cold or GERD, make sure to get treated for the same. These conditions also cause problems in breathing, and hence, can increase the severity of sleep apnea. Therefore, it is beneficial to manage these medical issues along with common allergies.
To conclude, sleep apnea is a sleeping disorder that interrupts normal breathing, leading to disturbed sleep and more daytime sleepiness. While your doctor may advise a customized treatment plan for the same, you can follow these natural ways to manage sleep apnea and see good results.