Home Remedies for Sleep Apnea
Sleep Apnea is a common sleeping problem among the older ones in which your sleep disturbs by the interruption of breathing or even stopped involuntarily while sleeping. This problem lasts for maximum 10 seconds or more than that and it may occur hundreds of times at night.
The cause of sleep apnea is the blockage or narrowed airways of your nose, mouth or throat. It also occur when the brain is failed to response and transmitting the signals to your breathing muscles. According to the National Sleep Foundation, it may be seen that the sleep apnea affects more than 18 million Americans and it can affect anyone in fact, to the children too. Mostly the men are victims of sleep apnea as compare to the females especially African-American and Hispanic males.
Other factors that are responsible for this problem is being older than 60, thick neck circumference, obesity, heart diseases, narrow throat, family history, sedatives or tranquilizers, regular intake of alcohol, nasal congestion and excessive smoking.
The signs and symptoms of sleep apnea are poor quality of sleep, loud snoring, excessive daytime sleepiness, and episodes of breathing cessation during sleep. Other symptoms are waking up puffing for breath, dry mouth, headaches upon waking up, attention problems and insomnia.
It is recommended to take proper treatment for sleep apnea. In case, if it is left untreated, it may lead to the other health problems such as high blood pressure, stroke, heart diseases, diabetes and depression. So, if you are going through this problem, consult the doctor. If you are at the initial stage, you can try some best home remedies to treat the sleep apnea by your own. Here are the remedies given below:
1. Honey
Honey can be useful in treating sleep apnea. It contains anti-inflammatory properties that help in reducing the swelling near the throat area. It prevents snoring by lubricating the throat that is the most common cause of sleep apnea.
Honey prepares a good sleep and relaxation. Not only this, but it also maintain the healthy body weight and prevent obesity.
- In a glass of warm water, add 1 tbsp of raw honey and drink daily before going to bed.
- Another option is to mix 1 tsp of each honey and black pepper powder in a glass of warm water. Slowly sip the solution before going to bed.
2. Chamomile
Chamomile is an effective remedy to treat sleep apnea. It is a herb that contains chemical compounds which in turn helps in relaxing the body muscles and nerves due to which sleepiness occur. It also has anti-inflammatory properties that help in getting rid of the airways that cause snoring.
- In a cup of hot water, add 2 tsp of dried chamomile then cover the lid and steep for 5 minutes. Add a little honey and a pinch of cinnamon powder. Drink this tea for 1 hour before going to bed.
- You can also prepare massage oil using one part of chamomile oil and two parts of olive oil. Massage your neck with this oil a few times daily.
3. Cinnamon
Cinnamon has sedative properties, estimated by Ayurveda. It helps in making your sleep better and treat the breathing problems associated with sleep apnea.
- In a cup of hot water, add 1 tbsp of grated ginger and a medium-sized cinnamon stick. Boil the water for few minutes then strain the solution while adding some honey. Drink this solution daily before sleeping.
- Optionally, you can add 1 tsp of cinnamon powder in a cup of hot water. Drink it once daily.
- Prepare a paste of cinnamon powder and water then apply it on your forehead and chest. Leave it for few minutes then rinse it off with water. Use as needed to open up the blocked passages.
Note: It is recommended to consult the doctor before taking cinnamon for those who are already taking other medications.
4. Lavender
Lavender is also a great remedy for sleep apnea and reducing its symptoms. It has soothing, sedative and relaxing nature which helps in preventing the muscle obstruction in the throat due to which you can better enjoy your sleep.
- Add few drops of lavender essential oil in a tub of hot water then inhale the steam before sleeping.
- Alternatively, put few drops of the lavender oil on a tissue and tuck it under the pillow on which you sleep.
- Another option is you can simply add few drops of lavender oil into the diffuser before bedtime.
- In a cup of hot water, add 2 tsp of dried lavender buds then cover and steep for 10 minutes. Strain the solution and add some honey. Drink it 3 times a day.
5. Garlic
Garlic is another good home remedy for sleep apnea as it contains anti-inflammatory property which helps in reducing the inflammation occurs in the respiratory system. It helps in making your breathe easier while sleeping.
- Eat at least 3 cloves of garlic on an empty stomach followed by a glass of water. Repeat daily until the inflammation and the symptoms are not gone.
- Alternatively, include garlic in your daily cooking or you can consume garlic supplements after consulting your doctor.
6. Peppermint
Peppermint has a cooling effect and is an excellent herb to reduce the blocked nasal airways. It has anti-inflammatory property which promotes the soothed breathing. Peppermint also prevents snoring.
- Add few drops of peppermint oil in a glass of water then gargle with it. Do this process daily before sleeping.
- Another thing you can do is drink few cups of peppermint tea daily. Add 1 tbsp of crushed peppermint leaves to a cup of hot water and steep for 10 minutes. Strain the solution and add little amount of honey. Drink it while the tea is still warm.
7. Warm Turmeric Milk
Milk and turmeric when combine together, it treats sleep apnea symptoms properly. Milk contains the amino acid tryptophan that helps in promoting the sleep. Whereas, the turmeric has anti-inflammatory property which reduces the inflammation in the respiratory system to help you breathe freely.
- In a cup of milk, add 1 tsp of turmeric powder.
- Boil it and allow it for few minutes on a low flame.
- Remove from heat then add a little honey.
- Drink it daily 30 minutes before going to sleep.
8. Epsom Salt Bath
According to the Naturopathic practitioners, if you want to enjoy your bath, must add Epsom salt in your bath water. Epsom salt contains magnesium which helps in relaxing the sore muscles and creates a feeling of wellbeing. It also reduces the inflammation in the body.
- Add 2 cups of Epsom salt to warm bathwater then mix well.
- Soak in this bath for about 20 minutes at least 1 hour before sleeping.
- Use this remedy 3 times a week.
9. Almonds
Another simple remedy for treating sleep apnea is almonds. Almonds have a rich source of magnesium which promotes the sound sleep with muscle relaxation. Almonds also help in regulating the body’s internal clock.
- Take a handful of dry roasted or soaked almonds and eat it every day.
- Optionally, 1 hour before going to bed, eat toast with almond butter, followed by a glass of water.
10. Throat Exercises
Throat exercises help a lot in sleep apnea symptoms. These exercises strengthen the muscles to prevent blocked airways in your nose, mouth and throat. It also helps in reducing the snoring and prepares your body for sound sleep at night.
- Blow the balloons using deep breaths without taking break or out of your mouth as much as you can. Repeat the exercise 5 times daily and make sure that you inhale through your nose and exhale through your mouth. It will give the proper airflow through your nose during sleep.
- Play the Didgeridoo 6 days a week for about 25 minutes each time. It will reduce moderate amount of sleep apnea symptoms.
Additional Tips
- Inhale the steam deeply through your nose for about 10 minutes before sleeping in order to prevent congestion.
- Drink half cup of Indian gooseberry juice before sleeping.
- Avoid sleeping on your back as it can cause your tongue and soft palate to rest on the back of your throat. Rather, sleep on your side or abdomen.
- Avoid alcohol intake as they prevent the brain from getting enough oxygen.
- Use humidifier in the bedroom to keep the air moist.
- Massage your body with warm olive or coconut oil before going to bed.
- Maintain regular sleep hours as you will feel relax.
- Quit smoking, it can worsen the breathing problems and sleep apnea.
- Take magnesium and calcium supplements.
- Increase vitamin C in your diet as it will improve the communication passageways between the brain and other parts of the body.
- Do acupuncture in conjunction with standard treatment.
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