Sleep apnea is a sleep disease that affects millions of people. If it isn't treated, it can cause breathing problems, bad sleep, and a number of health problems. Many people find Continuous Positive Airway Pressure (CPAP) machines uncomfortable or inconvenient, even though they are a popular and effective way to treat sleep apnea. There are, thankfully, natural ways to deal with sleep apnea symptoms that may help lessen or even get rid of them without using a CPAP machine. Here is a complete guide on how to naturally treat sleep apnea at home, including changes to your food and way of life.

1. Get to a healthy weight and stay there.

Overweight, especially around the throat and upper mouth, can make obstructive sleep apnea worse or cause it to happen in the first place. Studies have shown that losing even a small amount of weight can make sleep apnea symptoms better or even get rid of them in some cases. A healthy diet full of veggies, lean proteins, whole grains, and other whole foods, along with regular exercise, can help you reach and stay at a healthier weight, which may help clear up your airways while you sleep.

2. Switch to sleeping on your side.

The way you sleep can have a big effect on how often you have sleep apnea episodes. As you sleep on your back, or flat position, your tongue and soft tissues in your throat may move backward, blocking your airway. People who have sleep apnea are often told to sleep on their side because it helps keep the airway open and can lower the number and severity of apnea events. A body pillow or a pillow made just for sleep apnea can help you learn to sleep on your side so you don't roll over on your back at night.

3. Do exercises for your throat and tongue

Making the muscles around the mouth stronger can help keep them from collapsing while you sleep, which lowers the risk of getting blocked. There are different movements that can help people with sleep apnea by working on their tongue, throat, and soft palate. You could, for example, move your tongue from side to side without moving your head, or say vowel sounds out loud to strengthen the muscles in your neck. You can do these exercises every day; they are also called oropharyngeal movements, and they may help your sleep apnea get better over time.

4. Don't drink alcohol or take sedatives right before bed.

Alcohol and sedatives make the muscles in the throat loose, which makes it more likely that the airway will close while you sleep. If you have sleep apnea, you should stay away from booze and medicines that make you sleepy in the evening, especially right before bed. Cutting back on or getting rid of these medications can greatly lower apnea episodes, especially for people whose symptoms get worse after drinking alcohol.

5. Stick to a regular sleep schedule

Having a normal sleep schedule can help people with sleep apnea get into deeper, more restorative stages of sleep. Routinely going to bed and getting up at the same time every day can help you sleep better and find better breathing habits. Aim for 7 to 9 hours of sleep each night to improve your health and avoid sleep loss, which can make apnea symptoms worse.

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6. Make sure your nose is clear before bed

People with sleep apnea may have worse symptoms when they have stuffy noses because it makes it harder to breathe through the nose. You can keep your nasal pathways clear and get more air flow by using a saline rinse, nasal strips, or a humidifier. Some nasal strips can help open up the nasal passages. This makes it easier to breathe and lowers the risk of airways collapsing while you sleep.

7. Eat foods that reduce inflammation

Inflammation in the body can make sleep apnea symptoms worse by making the tissues in the mouth swell. Eating anti-inflammatory foods like nuts, berries, fresh greens, and olive oil can help lower inflammation and improve the health of your lungs as a whole. Staying away from processed foods, refined grains, and foods high in added sugars can also help lower inflammation and control weight, which can make sleep apnea symptoms even better.

8. Give essential oils a try

Some essential oils, like peppermint, lavender, and eucalyptus, may help you sleep better and keep your lungs healthy. Eucalyptus oil, for instance, can help clear up stuffy noses, and lavender oil can help you relax and sleep better. You can make your bedroom a better place to sleep by diffusing these oils or putting a few drops on your pillow. Aromatherapy with essential oils is not a fix for sleep apnea, but it can help improve the quality of your sleep.

In conclusion

Even though obstructive sleep apnea is a dangerous sleep disorder, you don't have to use a CPAP machine to deal with its symptoms or get better sleep. People who are looking for alternatives can find relief in these methods, which range from losing weight and positional therapy to making changes to your food and throat exercises. But it's important to keep in mind that natural methods might not be able to fully replace medical treatments in moderate to severe situations. Talking to a doctor is very important if you think you might have sleep apnea or if your symptoms don't go away after trying these things. You can improve your health, sleep, and breathing naturally and successfully by getting professional help and using natural remedies.

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