Does your partner snore loud in the night and because of which is fatigued during the day? If yes, then do not ignore it, as it might be a case of sleep apnea.
Sleep apnea can leave you fatigued in the daytime, spoil your mood, affect your relationship and cause other health problems. However, some cures help you sleep better at night and feel fresh and energised during the day. We have compiled here ten home remedies for sleep apnea that you can try including in your daily routine.
Sleep apnea is a frequent but severe disorder in which breathing briefly stops for few seconds whilst sleeping, recurrently.
As a patient, you will probably not be aware of these short interruptions that occur several times when you sleep. However, all you must have experienced the feeling of lethargy, mental fatigue or inefficiency at work during the day.
Being the most common type, it happens when the soft tissue in the back of your throat relaxes and blocks the air passage. That’s when you develop the habit of snoring.
A lesser-known type that involves the central nervous system. In this case, the brain misses signaling the muscles that regulate breathing. In central sleep apnea, people usually don’t snore.
A rare type of sleep apnea which is a blend of both central and obstructive sleep apneas.
People who experience sleep apnea do not, in fact, recognize its signs. As the most prominent symptoms occur during your sleep, it is better if your partner watches your sleep cycle and identifies the symptoms. You can also self-record your sleeping habits.
However, please note that not everyone who snores has sleep apnea and vice-versa. The best tell-tale is how you feel the next day. Since regular snoring doesn’t interrupt your sleep, you will not feel irritable and fatigued the next day.”
Honey(1) has anti-inflammatory properties that reduce swelling in the throat and lubricates throat muscles, thereby helping the muscles relax and reducing the chances of blockage. It also promotes weight loss.
Add one tsp of raw honey (with or without black pepper powder) in warm water and drink it before bedtime.
Orofacial exercises or throat exercises have made tremendous development in the cure of sleep apnea. They are exercises that strengthen the muscles around your mouth throat, jaw and neck.
These exercises are easy to do and don’t take more than 20 minutes of your time. The exercise involves working out your tongue, throat, jaw, soft palate, mouth and throat.
First, push the tip of the tongue against the palate and slide it backward. Repeat this procedure for 20 times.
Another would be where you suck your tongue upwards in such way that the entire tongue lies against the palate, repeat this for 20 times
Another exercise is, to force the back of your tongue, downwards in such way that it is against the floor of the mouth, do this whilst keeping the tip of the tongue in contact with the lower teeth,
Yes, you can cure sleep apnea with singing. Just like the orofacial exercises, singing also fortifies your throat muscles and vocal chords and prevents them from collapsing when you sleep.
Singing with a full open mouth for 20 minutes a day can dramatically reduce your snoring in the course of 3 months.
You can also play the didgeridoo (native Australian wind instrument), an alternative to singing that clear and strengthens your vocal chords and throat muscles.
Chain smoking and alcohol consumption increases inflammation and retains water in the throat and upper airway.
Avoid the above habits 3 hours before sleeping time. If done so they relax the muscles in your throat and obstruct your breathing process.
Garlic(2) is an excellent anti-inflammatory that helps reduce inflammation in the respiratory system. It also helps mitigate enlarged tonsils and prevents snoring.
[ Read: Essential Oils for Snoring ]
This combination is an effective treatment for sleep apnea. Milk contains amino acids that promote sleep and turmeric has anti-inflammatory properties.
The sleeping position plays a crucial role in determining the quality of sleep and also if slept in the right position could help prevent sleep apnea
Elevate your head while sleeping and try not to sleep on your back to prevent the pressing of your tongue and soft palate against the back of your throat.
If possible sleep on your sides or on your stomach for effective results.
[Read: Essential Oils for Sleep Apnea]
Almonds are high in magnesium and magnesium promotes healthy sleep and relaxed muscles. They also efficiently regulate our body’s internal clock.
Cinnamon is considered a valid ayurvedic treatment for breathing problems related to sleep apnea.
Bananas are good for sleep apnea, as they help in promoting a sound sleep because of the presence of magnesium and potassium, which are known muscle relaxants.
Several studies have narrowed down that vitamin C and vitamin E are one of the best natural supplements that could help you deal with your sleep apnea. For dosage, consult with your physician.