Sleep apnea is a condition that leads you to stop breathing for several seconds in the middle of your slumber. It recurs multiple times in an hour, with each pause lasting for around 10 or 20 seconds. It has a detrimental effect on your sleep cycle, and as a consequence, you feel perpetually unwell and lethargic.
But here’s the good news. You can control sleep apnea by making a few lifestyle changes. Severe cases do require medical assistance, but if you are looking for a pleasant way to treat this condition, here are a few methods you can try out.
1. Sleeping on Your Sides
Sleep apnea leads to snoring. It is widely believed that instead of sleeping prostate if you sleep on your sides, you are likely to have a better sleep. You can try out a few different sleeping positions and decide which one soothes you the most.
2. Lift Your Head
Some people experience sleep disturbance while sleeping on their back. If you are one of them, try to lift your head with support at the back. This might lead to a significant improvement in your sleep.
3. Physical Exercise
For maintaining a healthy lifestyle, there is no alternative to physical exercise. To heal sleep apnea, you can try breathing exercises that would lead to more oxygen flow in your body.
4. Limit Alcohol Intake
Excessive consumption of alcohol leads to sleep disturbance, making you more prone to develop sleep apnea. If you wish to have an uninterrupted sleep at night, try to avoid alcohol as much as you can, and the same applies to smoking well.
5. Maintain Healthy Weight
Air obstruction is the primary reason behind sleep apnea, and obesity is one of the major causes responsible for it. If you try to maintain healthy body weight, you would most likely have improved sleep cycles.
If you have a recurring issue of nasal congestion leading to sleep disturbance, humidifiers can be of great help. They infuse more moisture into the air, and as a result, you breathe more freely. And not to forget the amazing aroma of the essential oils!
7. Dental Appliances
You can try a dental appliance to ensure that air doesn’t get obstructed while you sleep. These oral devices are specifically designed to keep your tongue in a certain position that allows a clear passage for airflow.
8. Herbal Remedy
Some people rely on herbs such as chamomile, valerian, and passionflower to cure sleep apnea. However, there is hardly any conclusive evidence in support of these herbal solutions for treating this condition.
9. See A Doctor
Quality sleep is an essential part of maintaining your health, so you should never ignore any hindrances that are affecting your sleep at night. If these disruptions persist, you should visit a doctor without any delay.
For those suffering from obstructive sleep apnea, CPAP therapy can be an ideal treatment. This machine is used for increasing the air pressure in your throat so that air does not get obstructed as you sleep.
Sleep apnea is a serious condition, and you should never keep the symptoms suppressed. Our tips will help you sleep better, but nothing can replace professional medical consultation.