Sure, snoring is annoying (or even downright disturbing), but is it also bad for your health? If it’s related to sleep apnea, it can be. Sleep apnea is a condition that affects a sleeper’s nighttime breathing, often causing a shallow, oxygen-depriving breathing pattern throughout the night or even stopping breathing for periods of up to twenty seconds at a time, hundreds of time a night. Needless to say, those who suffer from sleep apnea may find it nearly impossible to get a full night’s sleep and may never experience the deep sleep that is so necessary to a body and mind’s well-being. If you suffer from sleep apnea, you should be pleased to know that there are natural remedies for sleep apnea that can bring you relief without breaking the bank. These include lifestyle changes, simple bedtime routine tips, and throat exercises that can lessen sleep apnea’s stronghold.
- Maintain a regular sleep schedule: This means going to bed at the same time and getting up at the same time every morning, and getting the recommended eight hours of sleep a night.
- Quit smoking: This will relieve inflammation and fluid retention in your throat – two contributors to sleep apnea.
- Lose weight: Even minimal weight loss can improve sleep apnea by opening up your throat.
- Avoid certain things before bedtime: This includes large meals, caffeine, sleeping pills and alcohol.
Bedtime Routine Tricks:
- Sleep on your side: This prevents your tongue from hanging toward the back of the throat and causing snoring. Prop a pillow behind your back to prevent yourself from rolling into the wrong position during the night.
- Elevate your body: Using a wedge or cervical pillow, elevate your head and upper body about four to six inches higher than your lower body.
- Expand your nasal passages: There are a number of over-the-counter aids for this purpose, including nasal dilators, saline sprays, a neti pot, and breathing strips.
- Press your tongue to the floor of your mouth and brush the top and sides of your mouth with a toothbrush. Repeat five times.
- Press the entire length of your tongue into the roof of your mouth and hold for three minutes.
- Using your finger, apply pressure to one cheek at a time, using cheek muscles to resist your finger. Do three sets of ten on each side.
- Purse lips and move them in a circular motion. Repeat ten times.
- Blow up a balloon, or three.
While loud snoring is the most telltale sign of sleep apnea, it’s not always indicative of a problem. If your snoring is accompanied by morning headaches and/or feeling tired and absent-minded during the day, then it’s time to see a doctor for a proper diagnosis.
Share Your Views:
Hope the above remedies prove useful to overcome the condition. What have been your experiences? Or if you want to add any other tip or remedy for sleep apnea, please do so by putting your comments below.
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