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NATURAL WAYS TO PREVENT OR CURB SLEEP APNEA
Five Natural Ways to Prevent Sleep Apnea
Sleep apnea is a disorder which causes frequent pauses in breathing or shallow breaths while you are asleep that may last for as little as a few seconds or even minutes at a time.
Commonly, normal breathing continues after a loud snort or choking sound.
Sleep apnea is most commonly a chronic condition that disrupts your sleep and causes your breathing to pause or become shallow, often disrupting deep REM sleep and forcing you into a light sleep—which directly results to the quality of your sleeping time.
The poor quality in sleeping time caused by sleep apnea is the leading cause of daytime drowsiness and is one of the most common sleeping disorders around. While anyone suffering from chronic sleep apnea should consult a doctor immediately, there are some natural ways to help curb or even prevent the disorder.
Here are a few:
Control The Position Your Body is in at Night
For those of us who lie on our backs when we sleep, sleep apnea may be more common.
Sleeping in this position can cause your throat muscles to close up, and your tongue to fall towards the back of your throat, effecting your breathing and quality of sleep. Try sleeping on your side and reducing the number of pillows you use to allow your neck and throat to adjust to a more natural angle and open your airways.
2. Maintain a Healthy Weight
The overwhelming majority of sleep apnea patients are overweight. An estimated 18 million Americans have sleep apnea, which has been proven to be frequently caused by obesity or being overweight. A 20-year CDC review of obesity-associated diseases among children aged 6 to 17 also found a 436% increase in hospital discharges for sleep apnea. Exercise has positive effects on curbing sleep apnea by training your muscles and otherwise spreading oxygen throughout the body.
3. A Healthy Diet Loaded with Vitamins & Minerals — Especially Vitamin D
Various studies have proven that sleep apnea has been associated with a vitamin D deficiency. By increasing vitamin D consumption, patients effected by sleep apnea decreased or even eliminated the symptoms associated with the disorder.
A study from the American Journal of Respiratory and Critical Care Medicine also found that vitamin C can reduce the damage of sleep apnea by counteracting the cell damage caused by the sleep disorder. By increasing vitamin C consumption, you can reduce other potentially dangerous effects of sleep apnea.
4. Increase Your Magnesium Intake
Magnesium is a mineral that is vital to muscle regulation and the function of GABA receptors across your brain and nervous system. GABA is a calming neurotransmitter that the brain requires to switch off. GABA calms the brain and nervous system and put simply, helps us fall asleep. Maintaining a healthy amount of magnesium in our bodies not only helps with the neurological functions of the brain, but also the muscles. And because sleep apnea is a problem associated with the muscles of the upper throat, ensuring you have enough magnesium in your diet is crucial.
5. Natural, Herbal Remedies
There are many effective herbal sleep remedies available to those suffering from sleep disorders and sleep apnea. Try Lavender and California Poppy.
Lavender’s soothing aroma promotes relaxation and encourage the body to wind down and release tension, a main contributor to sleeplessness. Lavender has also been suggested to improve the quality sleep and the feeling of being better rested upon waking. Incorporating lavender into your bedtime ritual by spraying the scent on your pillows or sheets, using lavender oils, or even teas.
First utilized by Native Americans, the California Poppy (a distant relative to the opium poppy) is a beneficial herb for patients suffering from sleep-related disorders.
The California Poppy contains sedative alkaloids and is frequently used to soothe its users into a deep, high quality sleep. This dainty flower not only induces sleep but also ensures that sleep quality is higher and leaves you, unlike many over-the-counter and prescription sleep aids, feeling energized and ready to take on the day.
In addition to the California Poppy’s sleep benefits, it has also been used to curb anxiety or stress by promoting feelings of relaxation, wellness and balance.
If you think you are suffering from sleep apnea make an appointment with us at the Colorado Voice Clinic.
Sat, Apr 26, 2014 @ 11:45 AM MDT
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