Natural Remedies for Sleep Apnea

Sleep apnea is a serious sleep and health disorder characterized by the reduction or even dangerous pausing of breath (airflow) while asleep. It is common among adults, but is now becoming common in children as well. When sleep apnea occurs, sleep is usually disrupted due to inadequate breathing and subsequent drop in blood oxygen level. The treatment of sleep apnea ranges from surgical or non-surgical methods.

If you suffer from sleep apnea yourself, then you might have already consulted a doctor or a sleep specialist on how to cope with the disorder. You might even be using a mechanical device such as the continuous positive airway pressure (CPAP). If you haven’t yet, consult your doctor. CPAP comes with a sleep apnea mask connected to it. As of now, this device is one of the most effective and recommended therapy for those with problematic sleep apnea.

But if you’re looking for accompanying solutions along with using a CPAP, check out the list of little known natural remedies for sleep apnea:

Mouth and throat exercises. Using orofacial exercises, you will be encouraged to exercise the muscles of your mouth, throat, jaw, tongue, and soft palate. Clinical studies have confirmed that orofacial exercises can alleviate sleep apnea. The thing is, you have to do the exercise regularly and consistently for it to work. Studies also show that a three-month regiment of this exercise will yield the following:

• Decreased intensity and frequency of snoring.
• Increase in sleep quality.
• Decrease in daytime sleepiness.
• An overall decrease in the severity of obstructive sleep apnea.

Didgeridoo Therapy. This nifty Australian wind instrument was clinically proven to make the airway muscles stronger, and a strengthened airway is effective in treating sleep apnea. 25 patients who were committed to playing the instrument for 25 minutes a day resulted in reduction of daytime sleepiness. All patients reported better sleep quality for themselves and their partners. How awesome that this didgeridoo therapy can also save relationships or marriages!

Herbal Remedies. The scientific community has highlighted some herbal remedies for those suffering with sleep apnea.  Some of them are good enough to treat symptoms, but all can typically help to sedate/calm you so that you can have a more restful night of sleep.

Lavender and chamomile teas can help calm the nervous system to treat insomnia. Multiple studies show that drinking these teas before sleeping can help people fall asleep and stay asleep. Both lavender and chamomile extracts exert anti-inflammatory and respiratory mechanisms to help people with sleep apneas.

Breathing exercises. One of the worst risks of untreated sleep apnea is lessened oxygen intake within the body. This oxygen deprivation leads to fatigue, depression, and many other illnesses. Breathing exercises can strengthen the diaphragm, causing more oxygen intake. 

Sleep hygiene. Sometimes all we need is to start with the basics, and while the idea of sleep hygiene may sound rather odd, it is the first step in alleviating sleep disorders like sleep apnea. Its premise is monitoring the things you do throughout the day and the hours before you sleep. This includes:

• Establishing a consistent sleep routine that’s the same for weekdays and weekends.
• Removal of caffeinated drinks in the afternoon.
• Removal of afternoon naps, or limiting it to less than 30 minutes daily.
• Make your bed as comfortable as possible.
• Utilizing a night time routine that focuses on relaxation and setting the right mood before sleeping.
• Creating a serene and quiet room for sleeping. You can achieve this by removing electronic devices from your bedroom to avoid any distractions.

That’s it. Applying the remedies mentioned above can help you achieve a better quality of sleep and even entirely cure your sleep apnea. While you’re in the process, make sure that you have the right CPAP machine and sleep apnea mask. They will comfortably and safely help you achieve your goal.