If you have sleep apnea, it can mess up your whole life even without noticing it? As you sleep, you may experience a collapse of your airways, leading to actual pauses in your breathing and loud snoring. This is sleep apnea, and it prevents you from reaching deep slumber and the restorative stages of sleep. Since it disrupts your sleep pattern, you end up going through the day while exhausted, and you become less productive. Below are simple home alternatives you can try to aid sleep apnea before you seek aid to CPAP.
1. Raise the head of the bed
Sleep with your head elevated to reduce your sleep apnea symptoms. According to sleep studies, people who sleep on a bed that is angled to raise their head or a neck pillow saw a reduction in sleep apnea episode cases every night and had better oxygen saturation. Therefore, you can use a neck pillow to prop your head, or as you buy your mattress consult the Bensons for beds customer service to get one you can raise to have the side of your head propped up.
2. Throat exercises
For proper airflow through your nose, be in the practice of using deep breathes to blow a balloon. To do these throat exercises. Do not remove the balloon out of your mouth in between breaths. To improve airflow, repeat this exercise five times daily. Try this as a home remedy, for it provides relief from sleep apnea before you start using the CPAP machine.
3. Stop sleeping on your back
Among the various sleeping positions people have. Sleeping on your back may be making your sleep apnea worse. Therefore, to eliminate symptoms, switch to a side sleeping position to help you start sleeping better. Studies also show that it helps to reduce snoring. Thus, it is a win altogether.
Have a teaspoon of honey before you hit the hay to help you sleep more soundly. The anti-inflammatory properties will reduce swelling around your throat area. Also, it helps with snoring as the honey acts as a lubricant for your throat. To use it as a sleep apnea home remedy, add a tablespoon of honey to warm water in a glass and drink it before you sleep. Notably, ensure you are using raw honey.
5. Enjoy an Epsom salt bath
For generations, an Epsom salt bath is a tip to sleep better, and there is a good reason. The magnesium present in the Epsom salts helps with muscle relaxation and creates a feeling of calmness and well-being that results in a more satisfying and comfortable night’s sleep. To do this, add Epsom salts to your bath and soak for 20 minutes. It is a relaxing sleep apnea home remedy.
6. Weight loss
Excess body weight can cause sleep apnea. But trying to lose at least 10% of your weight will help sleep apnea, and reaching a healthy weight may cure it. For this reason, before you resort to the CPAP machine quickly, focus on losing a few pounds first. Seek help to lose weight the right way, and as you progress, you will see the difference in your sleep quality.
7. Use lavender
Lavender is an amazing natural sedative that helps with better sleep. It is relaxing, and thus you fall asleep fast. Plus, it has anti-inflammatory properties. Put a few drops of lavender oil in a towel and place it under your pillow before you sleep. Optionally, you could boil it and inhale the steam before you head to bed.
To sum up, try the above home remedies to help you sleep easily and as an alternative to using the CPAP machine. High-quality sleep with few incidences of sleep apnea is the goal for anyone suffering from the effects of sleep apnea. Also, visit your sleep specialist and doctor if you want more pointers and for consultation purposes. Express your concerns to try out home remedies first, and if you do not get any relief, you will start using the CPAP machine. Getting relief from sleep apnea will ensure you stay productive during the day, for you are full of energy from a better night’s sleep.