Mouth And Throat Exercises For Sleep Apnea
Similar to yoga and pranayama, oral exercises help to tone up and strengthen the muscles of upper respiratory tract. This reduces their chances of collapse and hence blockade during your sleep.
Here are some mouth and throat exercises that you can do to find relief from sleep apnea symptoms:
Before you Go!
Getting sufficient sleep and energy while struggling with sleep apnea symptoms can seem like a dream! However, you should know that your respite lies in the simple changes in your diet and lifestyle that you can do.
3. Does sleep apnea go away?
Smoking Marijuana Or Taking Cbd
Smoking marajuana or taking CBD is already a controversial home remedy, and sleep experts currently believe that its also an impediment to OSA patients health. Dr. May weighs in, According to the American Academy of Sleep Medicine, marijuana should not be used as a therapy for sleep apnea. As for CBD, it is not recommended either, due to the lack of evidence of its effectiveness and safety.
Also, these products are not regulated by the FDA, and their composition varies widely amongst products. More studies are needed to determine whether this is an effective and safe treatment for sleep apnea.
What To Expect At Your Doctor’s Office
People with sleep apnea often go to the doctor because they feel tired all the time or because their partner complains about their snoring. Your doctor will check your weight and blood pressure and ask about allergies. You may get a device to check your oxygen levels while you sleep.
Your doctor may also refer you to a sleep clinic for overnight testing. Your doctor may request X-rays, computed tomography scans , or magnetic resonance imaging scans to see what may be blocking your airway.
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Replace The Sad For The Mediterranean Diet
Excess weight and sleep apnea are often linked and the American Academy of Sleep Medicine recognized weight loss and exercise as both viable lifestyle treatment options. Discover how and why sleep apnea contributes to an increase in weight in our article Does Sleep Apnea Cause Weight Gain? Heres What You Need to Know.
Although the emphasis on weight loss is often on caloric restriction, there is evidence that the Mediterranean diet not only helps with weight reduction, but may also provide additional benefits.
In one study, the Mediterranean diet, paired with CPAP and exercise, showed it helped apnea sufferers improve their Apnea-Hypopnea Index scores which measures the severity of sleep apnea.
The Mediterranean diet has also long been linked to weight loss and improved heart health. Its based on the classic eating patterns of the countries that border the Mediterranean sea. The diet contains many inflammation-fighting antioxidants with its recommendation of lots of fruits, vegetables, whole grains, nuts, seeds and olive oil. Poultry, fish and dairy are eaten regularly, but red meat and processed foods are limited.
There are easy ways to add in the foods recommended in the Mediterranean Diet, starting with swapping out conventional cooking oil for olive oil, replacing red meat with fish or chicken, and swapping out potatoes or french fries for leafy greens. Snack on fresh fruit, nuts or seeds instead of chips or crackers.
Is It Sleep Apnea Or Just Snoring
Not everyone who snores has sleep apnea, and not everyone who has sleep apnea snores. So how do you tell the difference between normal snoring and a more serious case of sleep apnea?
The biggest telltale sign is how you feel during the day. Normal snoring doesnt interfere with the quality of your sleep as much as sleep apnea does, so youre less likely to suffer from extreme fatigue and sleepiness during the day. The way you sound when youre snoring also provides clues. As mentioned above, if youre gasping, choking, or making other unusual sounds, you should suspect sleep apnea.
Keep in mind that even if you dont have sleep apnea, a snoring problem can get in the way of your bed partners rest and affect your own sleep quality. But there are tips and treatments that can help you stop snoring.
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Can Cpap Cure Sleep Apnea
Avoid these things if you have sleep apnea.
CPAP stands for Continuous Positive Airway Pressure.
It is a type of therapy that applies mild air pressure to a persons upper airway to keep their airway open in order to ensure that they breathe normally while sleeping. This is achieved with the aid of a pump and a mask.
Most people who use a CPAP machine do find fast relief from the symptoms of sleep apnea, but it is not a cure.
A cure would mean eliminating the issue. Instead, CPAP users continue to wear the mask nightly to help ensure proper sleep. Most CPAP users do report an increase in energy and alertness during the day.
Side effects are usually minor but can include headaches, nasal congestion, sore eyes, and bloating in the abdomen. Most people become accustomed to CPAP machines in anywhere from 2 weeks to 3 months. Over 50% of patients using a CPAP continue treatment ongoing.
If youre not using CPAP therapy yet but you want to try it, consult your health-care provider to know if its a good treatment option for you. Moreover, a CPAP machine also requires a prescription to buy. Your health-care provider can help you choose the CPAP machine and mask most suited for your specific situation.
However, many people find it difficult to cope with CPAP.
Some of the issues with the CPAP method of treatment are:
Proven Treatments For Sleep Apnea
According to Mayo Clinic, if you have moderate-to-severe sleep apnea, your doctor may recommend one of the following treatment options:
Continuous positive airway pressure Therapy: The American Sleep Association reports that this is the most effective treatment for moderate-to-severe OSA symptoms. It consists of a CPAP machine connected to a tube and a mask you wear while sleeping. The machine continuously pushes air through the mask, which helps keep the airway open during sleep.
Other airway pressure devices: If your symptoms are not entirely relieved with CPAP, you may try other types of airway pressure devices like a BiPAP or an Auto-CPAP machine, states Mayo Clinic. A BiPAP machine produces two different air pressures during inhalation and exhalation, while an Auto-CPAP machine automatically adjusts air pressure according to your requirements during sleep.
Oral appliances: These are custom-fit oral devices that you wear while sleeping, according to the American Academy of Sleep Medicine. They prevent the airway from collapsing by holding the tongue and your lower jaw in a position that’s more optimal for airflow. Oral appliances are usually recommended for those who experience discomfort with CPAP therapy.
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Do These 5 Natural Sleep Remedies Really Help You Sleep Better
When it comes to getting a good nights sleep, the sky is the limit on what wed do to achieve it. People with sleep apnea know more than most how sleep therapy like CPAP machines make all the difference between waking up groggy and irritable or facing the day well-rested and alert.
When you have sleep apnea, you prepare every day to get a good nights sleep by getting your CPAP machine and mask clean and ready to use each night and your preparations pay off. But if youre looking even more for ways to enhance your sleep hygiene, there are some natural sleep aids that are easy to incorporate into your life, and they may be able to lull you into deeper, more restful sleep.1 Here are a few of our favorites.
Degrees Of Severity Of Sleep Apnoea
The severity of sleep apnoea depends on how often your breathing is interrupted. As a guide:
- normal sleep fewer than 5 interruptions per hour
- mild sleep apnoea between 5 and 15 interruptions per hour
- moderate sleep apnoea between 15 and 30 interruptions per hour
- severe sleep apnoea more than 30 interruptions per hour.
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Are There Any Natural Remedies For Sleep Apnea
Treatment options for sleep apnea will vary according to the severity of your symptoms. If you have mild symptoms, you may get relief from natural remedies like losing weight or changing your sleep position. In cases of moderate to severe sleep apnea, you may need advanced treatment. Learn more about natural remedies for sleep apnea and other treatment options available.
Does Sleep Apnea Ever Just Disappear
In general, obstructive sleep apnea is a chronic condition that does not go away on its own. This is especially true if you are an adult, as your anatomy tends to remain fixed from adolescence onwards.
There are numerous factors that can cause obstructive sleep apnea, many of which relate to a persons anatomy. For example, if you tend to sleep on your back, your tongue may fall into your throat and block the airway.
A deviated nasal septum, narrowed nasal passageways, big tonsils or even a large tongue are all anatomical factors that can disrupt airflow while you sleep. Weight gain, especially if it leads to more fatty tissue around the neck, may also worsen the situation.
If any of the anatomical factors mentioned above are contributing to your sleep apnea, your symptoms are unlikely to go away on their own.
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Some Useful Diet Tips For Sleep Apnea
Melatonin Wake-Sleep cycles are regulated by melatonin, which is a hormone produced by our brain. Rich sources of Melatonin include rich red cherries, pineapples, bananas, oranges, oats, sweet corn, rice, tomatoes, barley, milk.
Tryptophan helps induce sleep, fight anxiety, and can also help burn more body fat. Foods rich in tryptophan are pineapple, cheese, tofu, chocolate, oats, dried dates, milk, yogurt, cottage cheese, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts. Complex carbohydrates make tryptophan more available to the brain, which is why carbohydrate-rich meals help improve the quality of sleep. Carb-rich foods that should be consumed are baked sweet potatoes, oatmeal, milk.
Healthy fats and protein – like real olive oil, coconut oil, avocado, nuts, and seeds. These are all rich in Omega-3 fatty acids that make it easier for the body to process melatonin.
Adaptogen herbs – like maca, ginseng and rhodiola can help control health conditions that can make it hard to lose weight
High-fiber diet – Some of the best sources of dietary fiber include fresh vegetables, fruit, nuts, seeds, sprouted beans or legumes, and ancient whole grains. Aim for at least 2530 grams daily.
2. Quit smoking – Smoking contributes to sleep apnea by increasing inflammation and fluid retention in your throat and upper airway.
4. Avoid caffeine and heavy meals within two hours of going to bed.
Avoid Smoking And Drinking Alcohol Excessively
To help reduce sleep apnea related symptoms, avoid excessive alcohol consumption and cigarette smoking.
Alcohol relaxes the muscles in your throat, and for sleep apnea sufferers, relaxing your throat muscles is even more disruptive to your regular breathing pattern. That disruption in turn leads to snoring and an interruptedsleep cycle.
Smoking tobacco causes swelling and inflammation of the airway. This will worsen sleep apnea, and contributes to snoring.
In fact, a study conducted in 2012 identified smoking as a major risk factor for developing sleep apnea. Interestingly, the study also noted that those who suffer from sleep apnea also have a predisposition to smoking. In other words, if you treat your sleep apnea, you may find it easier to quit smoking.
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When To See A Doctor
If a person has problems with excessive daytime sleepiness for example, if they fall asleep at work or school they should see their doctor. They should also see their doctor if a loved one witnesses them frequently stopping breathing while they sleep.
Sleep apnea can be a serious condition. When a person stops breathing, the heart works overtime to pump blood through the body to provide the oxygen that the body does not get during apnea episodes. This extra work can damage the heart and lead to high blood pressure and heart rhythm problems.
Traditionally, doctors treat sleep apnea by having a person wear a special device called a continuous positive airway pressure machine. This machine fits over the mouth or nose and provides extra positive airway pressure to keep the airways from collapsing while a person sleeps.
Doctors may also recommend surgery to treat sleep apnea, especially in children with enlarged tonsils and adenoids. A doctor can remove these larger structures at the back of the throat to improve airflow.
Ayurvedic Treatment For Sleep Apnea: 8 Effective Natural Remedies
Sleep apnea or the inability to breathe properly while sleeping is one of the biggest sleep disorders, even ahead of insomnia. It is estimated that nearly 1 billion people suffer from sleep apnea symptoms as heavy snoring, disturbed sleep and constant fatigue.
Usually the symptoms of sleep disordered breathing are mixed with other health conditions. Also people, who struggle to breathe while sleeping often do not remember about their sleeping and breathing problems in the night.
Thats why patients with sleep apnea often suffer for multiple years till a proper diagnosis is made. This not only makes sleep apnea symptoms worse, but also risks the overall health of the patient.
However, you can save yourself and your loved ones from all the misery by acting early.
If you know of anyone, who constantly looks tired despite them telling you they slept enough, you should warn them about the possibility of sleep apnea or prompt them to look into the root cause of their sleeping issues.
And this post will tell you how to do that.
In this post, we are going to look into sleep apnea, what is it, symptoms, signs and Ayurvedic natural solutions to find relief from it. Lets get started!
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Natural Remedies And Sleep Supplements
Finally, taking natural remedies or a sleep supplement like melatonin can improve sleep quality however, its use is very much dependent on quality over quantity. Too much of a good thing can hurt you. Dr. May explains, Excess amounts of melatonin may cause the muscles of the throat and upper airway to relax too much, worsening the obstruction seen with sleep apnea.
She also warns, The other possible concern with melatonin is the potential for its interaction with several medications that are commonly used by people with sleep apnea. Drug interactions are possible with blood thinners, as well as medications for diabetes, high blood pressure, and certain psychiatric conditions. People taking these types of medicines should ask their physician or pharmacist before starting any type of supplement or over-the-counter medicines.
Home Remedies For Sleep Apnea That Actually Work
Medically reviewed by Dr. Monique May, Board-Certified Family Physician
For some, discomfort can lead Obstructive Sleep Apnea patients to seek out alternative means of sleep medicine. For others, its a conscious effort to do ones part in sourcing sustainable methods by DIY-ing treatment options. Whatever the reason, Aeroflow Sleep is here for you with lists of home remedies to try, the home remedies to avoid, and prevention techniques for all types of sleep apnea.
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Natural Sleep Apnea Treatment
1. Reach and Maintain a Healthy Weight
One reason that weight gain increases your risk for sleep apnea so much is because it makes it more likely that youre essentially gaining weight on the inside of your neck, which affects your throat muscles and breathing capabilities. The more overweight you are, the more likely you are to have sleep disturbances since fat deposits around your upper airway can obstruct normal breathing. Some experts recommend getting a measurement of your collar size and neck circumference. If youre a man with a neck circumference over 17 inches or a women over 15 inches , you have a significantly higher risk for sleep apnea.
And unfortunately struggling with obesity, getting poor sleep and having sleep apnea all seem to be a part of a vicious cycle, since a lack of sleep can mean lack of weight loss. Not only does obesity increase sleep apnea risk, but sleep apnea can also contribute to many of the same diseases that obesity does. Research shows that sleep apnea adversely affects multiple organs and systems and is associated with cardiovascular disease, insulin resistance, systemic inflammation, visceral fat deposition and dyslipidemia.
2. Avoid Excessive Alcohol, Smoking and Overuse of Sedatives
3. Treat Acid Reflux, Congestion and Coughs
4. Humidify Your Bedroom
5. Adjust Your Sleeping Position
6. Consider Using a Snore Guard or Sleep Device Temporarily