Obstructive sleep apnea causes complete or partial blockage in the upper airways. Central sleep apnea leads to disruptions when breathing and is often a sign of a more severe disorder.
Here are six natural ways to manage sleep apnea:
Some people are at a higher risk of sleep apnea due to excess weight. More particularly, if one has excess fat around the neck, it may impair breathing and worsen the disorder. Losing the extra weight through the following methods may help you manage sleep apnea:
- Minimize the intake of high sugary drinks
- Reduce the consumption of fast, fried, and processed foods
- Have a daily workout schedule for at least 30 minutes
Make lifestyle changes
Certain habits, like smoking and alcohol consumption, may aggravate your disorder. Smoking may cause upper airways swelling, resulting in trouble while sleeping. Alcohol consumption may increase snoring, disrupting your sleep. Refrain from these habits to improve the quality of your sleep. Caffeine prevents sleep, and you do not consume caffeinated products a few hours before bedtime.
Change your sleeping position
A common natural way to manage sleep apnea is a body positioning pillow. Such devices prevent you from sleeping on your back as sleeping in this position increases the number of episodes during the night. Therefore, it is recommended to sleep on your side to improve sleep and manage the disorder.
Adopt healthier eating habits
When you sleep less, your body craves carbohydrates. Fatigue and lack of sleep may also result from changes in ghrelin and leptin, which are hormones that regulate fullness and hunger. People with sleep apnea often consume more fats, proteins, and saturated fat, which are not ideal for the disorder. It is recommended you eliminate unhealthy foods and adopt healthier eating habits that include fresh fruits and vegetables to your daily diet.
Control your allergies
If you suffer from nasal blockage and allergies, it interrupts your breathing and sleeping. When you are unable to control the allergies, it results in swelling of the upper throat and makes the airways narrower. Therefore, sleeping becomes difficult, as there is lesser space for the air movement. Consult your physician and use saline nasal spray or neti pot to control the blockage due to allergies.
Maintain a regular sleep habit
Proper sleep is crucial for your overall well-being; however, sleep apnea disrupts your sleep. It is recommended you maintain a regular sleeping and waking up time to reduce the symptoms of this disorder. Moreover, avoid eating a heavy meal before bedtime; it is advisable to have a light dinner at least three hours before you sleep. It is also advised to listen to some calm music, as it may help you relax and improve your sleep.natural ways to manage sleep apnea.