You know how much sleep apnea may impact your life if you’re one of those people looking for treatment.
There are fortunately excellent therapy alternatives. Treatment for this widespread sleep problem with cpap machines is quite successful in symptom relief and risk reduction. There are more methods you may do to help relieve the symptoms of your sleep apnea.
Although our suggestions are supplementary methods you might assist reduce sleep apnea symptoms, they are not alternative treatments for this medical condition. However, they could aid in making your sleep better, so you feel better all around.
1. Lower the temperature to enhance overall nighttime sleep
60 to 67 degrees Fahrenheit is the optimum range for sleeping. Although this is generally excellent advice for everyone, researchers studied how ambient temperature affected those with sleep apnea and found unexpected results.
People with sleep apnea reported sleeping better when the room was approximately 61 degrees Fahrenheit, as you may have guessed. They said that in the mornings they felt more awake. Additionally, their sleep efficiency—the amount of time spent in bed actually dozing off—was higher. They slept worse when the room was warmer (about 75 degrees).
But what makes this research so intriguing is that untreated sleep apnea also became worse in colder weather. And if you’re taking care of your sleep apnea, you’ll be able to sleep at the right temperature without worrying about your symptoms growing worse. This suggests that the chilly room temperature promotes better sleep despite increasing sleep apnea symptoms.
2. Unwind with Lavender Scent
Traditional folk medicine used lavender to heal hair loss, con
trol appetite, and ease tension. With its usage in aromatherapy, its popularity is now again on the rise. Many individuals remark that the pleasant scent helps them fall asleep more easily and is peaceful. More study is required even though some small-scale studies indicate lavender reduces anxiety.
However, if you like the aroma of lavender and believe it helps you relax, we advise applying a few drops of lavender essential oil that is wholly pure to a towel. After that, tuck the towel inside your pillowcase or beneath your pillow.
Additionally, you may use an oil diffuser to fill your bedroom with the fragrance of lavender or add lavender to hot water and breathe in the steam.
Magnesium Can Help You Sleep Better
According to one research, those who suffer from sleep apnea had reduced magnesium levels in their body. Higher blood levels of c-reactive protein were associated with those decreased magnesium levels. The liver produces C-reactive proteins to reduce bodily inflammation.
Those who with sleep apnea endure significant oxidative damage at night. Magnesium has strong anti-inflammatory qualities that assist decrease inflammation and may be beneficial for those who suffer from sleep apnea.
Healthy foods containing magnesium include avocados, seeds, almonds, bananas, and leafy greens including kale, spinach, and collard greens. Magnesium levels are high even in dark chocolate. Magnesium supplements are also offered, but consult your doctor before taking any supplement, particularly if you have a health problem that hasn’t been diagnosed or if you’re on any other drugs.
Taking Epsom salt baths before night is another way to increase your body’s magnesium levels. Additionally, a warm bath might aid in preparing your body for sleep.
Use Raw Honey to Relieve Throat Anxiety
Since ancient times, raw honey has been used medicinally to soothe sore throats, lessen swelling, and lessen the intensity of coughing fits.
Honey has well-known anti-inflammatory qualities because of its high concentration of phenolic chemicals, which may function as antioxidants, even though it is not a medication. Patients with sleep apnea benefit from its relaxing effects on the throat as well.
Drink a cup of warm water or tea with one spoonful of raw honey before going to bed. Because processed honey often has extra sugar and fewer minerals and antioxidants than raw, unpasteurized honey, we advise against using it.
Using a humidifier before bed
The air is made more humid using humidifiers. Anyone who has sleep apnea will benefit from this since dry air may irritate the body and the respiratory system.
Additionally, humidifiers may aid in clearing the airways, easing congestion, and improving breathing clarity. Consider putting in some peppermint, lavender, or eucalyptus oil to get more use out of your humidifier. You could feel more relaxed if there is a relaxing scent around.
It may go without saying, but always adhere to the cleaning recommendations provided by the manufacturer. If you don’t keep your humidifier clean and sterilized, it might become a breeding ground for mold and germs. Both of which prevent you from breathing comfortably at night or are beneficial for your lungs.
The Mediterranean Diet should take the place of the SAD (Standard American Diet).
The American Academy of Sleep Medicine recognized exercise and weight reduction as two effective lifestyle therapy choices because of the frequent links between obesity and sleep apnea. In this article, you’ll learn how and why sleep apnea causes weight gain. Can Sleep Apnea Make You Gain Weight? What You Need to Know Is This.
Although calorie restriction is often the focus of weight management, there is evidence that the Mediterranean diet not only aids in weight loss but may also have other advantages.
One research found that the Mediterranean diet, together with CPAP therapy and exercise, helped apnea patients achieve better Apnea-Hypopnea Index (AHI) scores, which gauge the severity of their condition.
The Mediterranean diet has long been associated with reduced body weight and better heart health. It is based on the traditional eating habits of the nations around the Mediterranean Sea. The diet, which advocates consuming a lot of fruits, vegetables, whole grains, nuts, seeds, and olive oil, is high in antioxidants that reduce inflammation. Red meat and processed meals are seldom consumed, while poultry, fish, and dairy products are consumed often.
There are simple methods to include the foods advised in the Mediterranean Diet, beginning with substituting olive oil for regular cooking oil, red meat for fish or poultry, and potatoes or french fries for leafy greens. Instead of chips or crackers, snack on fresh fruit, nuts, or seeds.
Exercises for the Throat and Yoga Can Lower Snoring
After reading this, you may decide to take up a yoga mat or start singing in the shower.
When you have sleep apnea, the soft tissues of your mouth and throat relax, obstructing your airway while you are asleep. This might be a temporary or permanent (albeit partial) obstruction. Exercises for the throat, also known as oropharyngeal exercises, have been shown as a potential technique to lessen the severity of sleep apnea symptoms.
There are a variety of throat workouts that include shouting or singing and have been shown to be effective. In fact, one research discovered that regular singing activities reduced snoring’s intensity.
Yoga has two distinct advantages. Yoga strengthens the body via activity while also strengthening the throat through breathing techniques. Yoga helps develop strength, endurance, and offers the health advantages of exercise, including possible weight reduction, which as we know, helps lessen the severity of sleep apnea. However, it doesn’t always burn as many calories as an aerobic workout regimen.