Here Are Some Bedtime Tips For Preventing Sleep Apnea:
Sleep on your side. Some people only experience sleep apnea when sleeping on their back. Avoid sleeping on your back, which makes it more likely for your tongue and soft tissues to obstruct your airway.
The tennis ball trick. To keep yourself from rolling onto your back while you sleep, sew a tennis ball into a pocket on the back of your pajama top, or wedge a pillow stuffed with tennis balls behind your back.
Prop your head up. Elevate the head of your bed by four to six inches, or elevate your body from the waist up by using a foam wedge or special cervical pillow.
Open your nasal passages at night by using a nasal dilator, saline spray, breathing strips, or a nasal irrigation system .
Tighten the muscles that keep the mouth closed. Try chewing gum or holding a pen between your teeth for about 10 minutes before bedtime, or until your jaw starts to ache
Lifestyle Changes To Treat Sleep Apnea
Multiple lifestyle factors may be able to reduce severity of OSA symptoms.
- Weight Loss: Research shows that for many people, losing weight can lead to an improvement in OSA symptoms. For this reason, medical professionals might recommend diet and exercise or even bariatric surgery to their obese patients with OSA.
- Throat Exercises: Also called oropharyngeal exercises, these repeated movements of the tongue, soft palate, and throat have been demonstrated to reduce OSA symptom severity. In several studies using these exercises, participants see improvements in OSA symptoms after doing the exercises regularly for three months. Experts do not yet know why these exercises are effective.
- Changing Your Sleeping Position: Positional therapy can reduce OSA symptom severity in some people. Back sleeping is associated with more severe symptoms for many people with OSA, so positional therapy generally involves trying to train a person to stop sleeping on their back.
- Avoiding Alcohol and Certain Medications: People with OSA should avoid alcohol and sedatives in the hours before sleeping, if possible. Alcohol is thought to increase OSA symptoms by relaxing muscles associated with the airway, thereby causing blockages.
- Quitting Smoking: Smoking cigarettes increases a persons risk of having OSA, so doctors often recommend that smokers with OSA quit smoking. However, more research is needed before we can be certain that quitting smoking helps reduce OSA symptoms.
How To Treat Sleep Apnea
Sleep apnea is a disorder that affects our breathing during the time we sleep. The person who suffers from this problem experiences artificial breathing, that is, they stop inhaling air during short breaks at night.
Interruptions can last up to 20 seconds. Learn more about sleep apnea and learn how to treat it.
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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.
How Can I Fix Sleep Apnea Naturally
If you suffer from sleep apnea and you want a treatment option that actually treats your sleep apnea, youre in luck. At the Advanced Dental Sleep Treatment Center, we offer different tips to help you treat sleep apnea naturally. Find out what you can do to stop snoring and ultimately improve your quality of life.
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Expiratory Positive Airway Pressure
Unlike CPAP and BiPAP sleep apnea treatments, an expiratory positive airway pressure device is not a motorized machine. Rather, EPAP treatment consists of two small valves that fit inside the nostrils. EPAP therapy provides airway pressure by creating resistance that keeps the airway expanded when a person exhales.
EPAP can be a more convenient therapy for some sleepers, since it does not require electricity, creates little to no noise, and is small and lightweight. Nasal EPAP has generally been evaluated for use in people with OSA, not CSA.
EPAP therapy is newer and it is less commonly prescribed than the other PAP therapies. However, a review of EPAP studies found that people using EPAP experience a 53% reduction in OSA symptoms. Previously, disposable EPAP valves called Provent were the only valves available. Now, Provent has been discontinued, and reusable valves called Bongo RX are the only EPAP devices on the market in the U.S. Most available EPAP research was conducted using the Provent device, but Bongo RX operates similarly.
Some researchers recommend using EPAP for people with mild to moderate OSA who cannot tolerate CPAP therapy. Other studies suggest EPAP works well for people with severe OSA, as well. A more recent study found that combining EPAP with an oral device called a mandibular advancement splint effectively treats OSA for people who have trouble reducing sleep apnea symptoms with just the oral device.
Exercises For Increasing Airway Muscle Tone
Discover special exercises that will increase the muscle tone of your neck and throat, to prevent the airway to collapse during sleep.
You’ll learn singing and jaw exercises, or strange musical instruments that can help you improve snoring or OSA.
Discover 21 mouth exercises that can treat severe snoring and mild to moderate OSA.
These exercises can be very effective only for patients with important characteristics.
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How To Cure Sleep Apnea Naturally
Caution : You must consult your doctor for your health. This page presents only a personal and alternative point of view which should not be considered as an attempt to prescribe medicine.
In this article, I will reveal a completely different view of sleep apnea.
Keep an open mind as some alternative protocols may save your life and in our case, naturally cure sleep apnea.
First, what is sleep apnea?
Everything is said in its name you do apnea during your sleep, says otherwise, and your breathing stops when you sleep.
It can even be scary because if you stop breathing completely, it would lead to death…
How do you know if you sleep apnea?
You go to your doctor who will refer you to a specialist, and who will even lend you a respirator to place on your face during the night.
The device will detect and record if your breathing stops or not during your sleep.
Why do you sleep apnea?
My answer may surprise you, but it is the vision of Yoga Therapist.
Sleep apnea is a defense mechanism of the body to restore your acid-base balance, the harmony between the two most important molecules of your body: oxygen O² and carbon dioxide CO2.
The mechanism is simple.
It’s your reptilian brain that detects too large a fall in your CO2 concentration which is caused by your nocturnal hyperventilation.
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
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Cpap For Treatment Of Sleep Apnea
A CPAP machine is typically the go-to treatment for how to get rid of sleep apnea. CPAP, which stands for continuous positive airway pressure, is a machine that hooks to a hose and mask and is worn over the nose during sleep. The continuous pressure from the machine works to hold open your airway during sleep, allowing air to flow freely to prevent periods of apnea. In other words, it holds your airway open while you sleep so you can keep breathing.
The reason CPAP machines work so well is that generally, it is soft tissues in the neck, throat, and upper airway, along with the tongue, that relax during sleep and obstruct the airway. This obstruction is what causes you to stop breathing for several seconds or minutes while youre asleep. This type of sleep apnea is known as obstructive sleep apnea , and is the most common.
CPAP will not cure sleep apnea but can be an effective treatment if used properly.
What Are The Symptoms Of Sleep Apnea
The main and most obvious symptom of sleep apnea is loud and chronic snoring regularly. Most people who experience obstructive sleep apnea snore every single night.
There are other major warning signs as well. People who suffer from sleep apnea might make choking, snorting, or gasping sounds while they are asleep, and they may experience pauses in breathing that result in them waking up gasping for breath.
Because of the many small sleep interruptions throughout the night, people with sleep apnea are often sleepy during the daytime and feel constant fatigue, no matter how many hours they have slept.
Other minor warning signs include waking up with a dry mouth or sore throat, frequent trips to the bathroom at night, and forgetfulness and difficulty concentrating. People with sleep apnea may experience restless or fitful sleep and insomnia and may have headaches in the morning.
Some people may become moody, irritable, or depressed due to the fact they are not getting a good nights sleep. All of the above symptoms suggest that seeing a doctor about a potential sleep apnea diagnosis may be wise.
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Continuous Positive Airway Pressure
Doctors consider continuous positive airway pressure the gold standard treatment for OSA, and it is usually the first treatment offered to people diagnosed with moderate or severe obstructive sleep apnea. Generally, a CPAP machine plugs into an outlet and sits next to a sleepers bed, connecting to their face via a tube leading to a mask that covers either their mouth and nose or just their nostrils. Then, the CPAP machine blows air into the sleepers airway, making it less likely to close as they breathe during sleep.
CPAP is considered the most effective OSA treatment, but many people prescribed CPAP do not use it as often as they should. CPAP therapy is less effective at treating central sleep apnea. Sometimes oxygen is combined with a CPAP machine when treating people with CSA or mixed sleep apnea.
CPAP machines only push out air at one rate, which is often calibrated by the doctor to the average rate needed by the sleeper. Since some people have trouble tolerating this continuous level of air pressure, other options are available.
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:
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What Is Sleep Apnea
Sleep apnea is a condition that causes people to stop breathing for short periods while asleep. Because these people do not take in enough oxygen, they often gasp for air to catch their breath and then they immediately fall back asleep.
Most people who have sleep apnea dont even realize this has happened to them, and it can happen dozens of times per night.
There are three different types of sleep apnea.
Playing A Wind Instrument
Believe it or not, the Didgeridoo, a wind instrument, has been proven to be one of the sleep apnea cures without a CPAP.
The didgeridoo is a new and unconventional means of curing sleep apnea. A recent study published by the British Medical Journal shows that the symptoms of sleep apnea improved significantly from the use of the didgeridoo.
This method entails inhaling air via your nose while exhaling through your mouth with your tongue and cheeks.
The vibration of your lips produces the droning beat specific to the didgeridoo. Playing this instrument regularly helps treat sleep apnea and its terrible symptoms.
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Types Of Sleep Apnea There Are Three Main Types Of Sleep Apnea:
Sleep Apnea Causes And Risk Factors
While anyone can have sleep apnea, certain factors increase the risk:
- Sex Men are much more likely to have sleep apnea than women, although after menopause, frequency in women increases.
- Older age While sleep apnea can occur at any age, it is more common as you get older. According to the Wisconsin Sleep Cohort study, its prevalence peaks when people are in their 50s and 60s and then plateaus.
- Weight The risk of sleep apnea is much higher in those who are overweight, and higher still in those who are obese.
- Anatomical differences Physical attributes that can contribute to sleep apnea include a small upper airway, a small or receding jaw, a long soft palate, a high tongue position, a deviated septum, and enlarged tonsils and adenoids.
- Smoking According to a study conducted by Center for Tobacco Research and Intervention, University of Wisconsin, Madison, smokers are three times more likely to have sleep apnea than those who have never smoked.
- Neck circumference greater than 17 inches in men or 16 inches in women.
Allergies or other medical conditions that cause nasal congestion and blockage can also contribute to sleep apnea.
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What Is Sleep Apnea What Are Its Symptoms
Sleep apnea is a frequent but severe disorder in which breathing briefly stops for few seconds whilst sleeping, recurrently.
As a patient, you will probably not be aware of these short interruptions that occur several times when you sleep. However, all you must have experienced the feeling of lethargy, mental fatigue or inefficiency at work during the day.
Natural Treatments For Sleep Apnea
Sleep apnea is a dangerous health condition characterized by pauses in breathing during sleep. Other symptoms include snoring, daytime sleepiness, morning headache, and dry mouth or sore throat. Because sleep apnea decreases daytime alertness and increases an individuals risk of heart disease, diabetes, and stroke, healthcare providers usually recommend treatment for sleep apnea.
For many people, a continuous positive airway pressure machine is the most effective sleep apnea treatment. But if you dont want a CPAP, talk with your healthcare provider about these natural sleep apnea remedies.
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