Sleep apnea is a sleep disorder that causes people to stop breathing or experience more pauses between breathing while they sleep. The paused breathing normally lasts from a few seconds to minutes and they may start breathing automatically with a choking sound. In some cases, it may occur 30 times or more in an hour.
Sleep apnea is an on-going condition, which disturbs your sleep. When the breathing process pauses, one normally moves out from deep sleep to light sleep. Thus, the person cannot get sound sleep and this directly affects the health. Sleep apnea leads to excessive daytime sleepiness.
In most of the cases, sleep apnea treatment is done by doctors keeping the patients under strict observation or sometimes they end up providing oxygen to the patient at night. Some doctors prescribe CPAP machine to sleep apnea patients.
Here is the list of top five sleep apnea solutions, which can help you out:
• Lose Weight:
Excessive weight is one of the major reasons for sleep apnea. Patients who have worked hard on losing weight have found great relief. As per a study by Karolinska Institute in Sweden, a weight loss program was organised and 20 percent of the participants were completely cured of sleep apnea after losing weight. As we all know, weight loss program includes a healthy diet and regular exercise so that fresh oxygen is circulated all through the body, which results in curing this disease.
• Change Your Sleep Position:
Normally when you lie on your back, the throat muscles get close up while the tongue falls towards the throat. Hence, a blockage is created, which is a cause of sleep apnea. But if you change your sleeping position to your side, you can reduce the discomfort level. One more thing to be considered by those who are suffering from sleep apnea is that they should not use pillows so that they can rest the neck at a natural angle with open airways.
• Vitamins and Minerals:
People suffering from sleep apnea are found to have Vitamin D deficiency. So, by increasing the consumption of Vitamin D, one can lead a natural life. Milk, cheese, fatty fish such as salmon, tuna, and mackerel are very good sources of vitamin D. You can also fight back this disease by increasing Vitamin C consumption.
• Use of Herbal Remedies:
There are several herbal remedies available in the market, which play a vital role in order to fight back this sleep disorder issue. Lavender and California Poppy are two such herbals, which are known for their best medicinal use.
Apart from Lavender and California Poppy, magnesium too can be used as it is a natural muscle regulator. As sleep apnea is related to upper throat muscle, addition of magnesium to your diet will definitely show positive results.
• Tongue Exercises:
It may sound funny, but studies have proved that tongue and jaw exercises have improved sleep apnea disorder to a great extent. One has to do it on a daily basis and the result can be seen within 3 months for sure.