Natural and alternative methodsto alleviate sleep apnea
“Is it too much to ask for a night of peaceful and uninterrupted sleep?”
If you suffer from obstructive sleep apnea (OSA), then yes.
If you’re looking for natural and alternative methods to alleviate your sleep apnea, or simply researching ways to aid your continuous positive airway pressure (CPAP) with sleep apnea mask treatment, then you’re in the right place.
What are the symptoms of obstructive sleep apnea?
- Morning headaches
- Dry or sore throat
- Depression, anxiety, and irritability
- Inability to make decisions
- Decreased short term memory
- Decreased concentration
- Decreased libido
- Falling asleep while driving
- Morning confusion, personality and mood changes
The problems above, combined with lack of daytime energy put sufferers at a higher risk of getting difficulties at work or school and even having vehicular accident. Stroke, diabetes, heart attack, clinical depression, and many other dire health conditions are also related to sleep apnea.
Consider the following tips to help mild cases of the condition. We still strongly suggest a consultation with your physician or sleep expert.
Start a healthier diet with exercise. All natural remedies for treating sleep apnea symptoms revolve around eating healthy foods, exercising, and even weight loss when necessary. Studies show that people with sleep apnea who are obese may not require medical devices after they lose weight. These people may no longer require CPAP after losing enough weight.
Exercising about four times weekly by doing something aerobic for at least 40 minutes, followed by some weight training two days weekly, have been shown to improve sleep apnea and the feeling of exhaustion all the time, even if they don’t lose weight.
Take antioxidant supplements. Besides diet and exercise, there are natural remedies for sleep apnea that focus on improving antioxidant intake. This is because sleep apnea is also associated with oxidative stress or the excessive build-up of free radicals.
The excessive oxidative stress related to sleep apnea can lead to what is known as “endothelial dysfunction,” wherein the blood vessels do not correctly relax and contract. Many types of antioxidant supplements have been proven as treatments and found to be effective as natural remedies for sleep apnea. The three top antioxidants for sleep apnea are vitamins C and E, as well as the compound n-acetyl-cysteine (NAC).
DHA and Vitamin D. Both of these supplements may be helpful for those suffering from sleep apnea symptoms. Omega-3, such as fish oil is with high concentration of omega-3 acid DHA can improve sleep apnea symptoms while enhancing your cardiovascular health. Vitamin D is found to be lower in people with sleep apnea. Treatment with vitamin D can help ameliorate the blood sugar disturbances or inflammation in people with insulin resistance who also suffer from sleep apnea.
Here are other quick natural treatments.
- Start by reducing your weight 5 to 10lbs. Being overweight greatly contributes to sleep apnea as the extra and unnecessary bulk obstructs your breathing while you sleep.
- Avoid consumption of alcohol and smoking. Both slow your respiratory system, which leads to sleep apnea.
- Do not sleep on your back. This position contributes to sleep apnea since it causes loose throat muscle to relax and block the airways.
- Organic herbs, such as vervain can be bought in many stores. It makes for an awesome tasting tea, which also helps promote relaxation with a calming effect.
That’s it. While continuous positive airway pressure (CPAP) with sleep apnea mask are still the most popular and effective treatment for sleep apnea, you may still use the natural tips above to potentially relieve other symptoms.