Sleep apnea is a dangerous sleep condition that, if left untreated, can lead to heart complications and a shortened life span. The most common type is obstructive sleep apnea, a breathing disorder that makes sleepers wake up gasping for air. Central sleep apnea is a neurological disorder in which the brain does not send regular signals to the diaphragm, causing many awakenings during the night. Obstructive sleep apnea symptoms can be reduced by making healthy living choices while receiving medical help. While holistic and natural medicine may be effective, herbal remedies and self-help should not be considered a substitute for medical care but a complementary approach to discuss with your doctor.
Weight Loss
One cause of sleep apnea is loose throat tissue that obstructs your breathing. This may be extra fat tissue in an overweight person. Because sleep apnea is more prevalent among overweight people, an effective preventive measure includes losing weight. A healthy diet rich in fresh fruits and vegetables, along with less processed foods, makes for better sleep. Regular moderate exercise will also improve sleep apnea symptoms over time.
Reduce Alcohol Consumption
Alcohol before bed loosens throat muscles and leads to breathing obstructions that cause sleep apnea. Cut out all alcohol within three to four hours of sleep. Ironically enough, some over-the-counter sleep aids can also increase the risk of obstructive sleep apnea because they also loosen throat muscles.
Stop Smoking
Avoid tobacco products because smoking irritates the lining of the mouth and throat and increases allergy symptoms. Allergies increase the risk of sleep apnea if the throat and mouth are inflamed and irritated.
Chamomile
Sleep apnea can also be caused by irritants that constrict the sinuses. Chamomile is a gentle herb known for causing sleepiness, and it also effectively soothes irritated sinuses. Chamomile tea has a pleasant and comforting taste, as well, and is a healthy alternative to an alcoholic night cap.
Aromatherapy
Aromatherapy uses essential oils to reduce inflammation of the sinuses. Try a few drops of peppermint or eucalyptus in a basin of hot water and inhale the steam before bedtime. Lavender oil also has a relaxing smell that can help with getting to sleep. The steam may also soothe irritated throat and mouth tissues.
Sleeping Position
Sleep apnea symptoms can be reduced by sleeping on your side instead of your back. The throat muscles won't collapse and obstruct the air passage. To keep yourself from sleeping on your back, put a tennis ball in the back pocket of your pajamas, which will make rolling onto your back uncomfortable.
