Sleep apnea is one of the most common issues preventing Americans from getting a good night’s sleep. This medical condition results in breathing problems, which may prevent you from waking up feeling energized and refreshed the following morning. Of course, the many stresses that you have to put up with throughout your everyday life do not help in the fight against this issue.
While you may currently find yourself waking up in the middle of the night because of this issue, it doesn’t always have to be this way. Thankfully, there are a number of remedies that you could try in order to overcome the struggles of sleep apnea!
Using a CPAP Machine
A CPAP machine is a device that will help ensure that you get the required amount of oxygen in order to get a peaceful, uninterrupted sleep. This machine pushes air into a mask that you are required to wear while sleeping. This wave of air will help to push aside blockages caused by soft tissue that has become more relaxed than normal. By using a CPAP machine on a nightly basis, you can overcome sleep apnea- no matter how severe your condition is.
In order to purchase a CPAP mask or machine, you are legally required to obtain a prescription from a doctor. This means discussing your sleep issues and potentially undergoing examinations. Your doctor will then determine if a CPAP machine is a good solution for you.
Adopt a Healthy Diet
One of the most common causes of sleep apnea is obesity. This is because large amounts of body fat can push the muscles in your throat closer together. This will not only result in an increasingly severe case of sleep apnea but will also increase your likelihood of having a heart attack or stroke.
To determine if obesity is the cause of your sleep apnea, doctors will typically resort to measuring the circumference of your neck and calculating your body mass index (BMI). If your BMI is 30 or over while your neck circumference is greater than 16.5 inches, then there is a good chance that you may be required to adopt a healthier diet in order to overcome sleep apnea. This is a natural and healthy way to resolve your sleeping problems.
Get Regular Exercise
While having a healthy diet is key to beating sleep apnea as well as losing weight, it goes hand in hand with getting physical exercise. Fortunately, getting sufficient exercise may be easier than you think, as even an intense 30-minute workout can help you to curb weight gain and decrease your BMI.
One of the most effective ways to lose weight is by doing aerobic exercises. These types of exercises are effective in burning calories while not adding too much muscle mass. This will also mean that there is little muscle mass that can be converted into fat should you have periods of time when you are unable to do regular exercise. Maintain a regular exercise regimen and see how your sleep apnea starts to disappear!
Research has shown that taking antioxidants can be an effective method for dealing with sleep apnea. One study involved giving 500 milligrams of Vitamin C to patients suffering from sleep apnea. This resulted in the patients’ blood vessels in their throats returning to normal, while much of their sleep apnea struggles were resolved.
As has been exhibited in other studies, supplements with antioxidant properties such as vitamin E, selenium, and omega-3 fatty acids have all proven effective in combatting sleep apnea as well. While they may not be officially-recognized treatments by the medical community, it is still worth giving antioxidants a try in the fight to overcome sleep apnea.
Avoid Consuming Drugs and Alcohol
While many people may view alcohol as a helpful sleeping aid — particularly when they are feeling restless — this is far from the truth. In actual fact, the quality of your sleep becomes significantly diminished when you have alcohol in your system. It can also become much more difficult to stay asleep when you are intoxicated. This means that, if you are looking to improve your quality of sleep, you should avoid the consumption of alcoholic drinks at night time.
Of course, alcohol is not the only harmful substance that can worsen your sleep apnea. Smoking can also have damaging effects because of the rise in inflammation that it causes within your upper airway. This makes smokers far more likely to suffer from sleep apnea than other people. Beware that opioids and antidepressants can also increase the likelihood of sleep apnea.
For The Best Solution, Consult With You Doctor
As is the case when suffering from any medical issue, speaking to your doctor is the first action that you should take. While the internet does have a wealth of information on sleep apnea, it would be most beneficial to consult with your doctor, who will have the medical background necessary to determine the best course of action for you. Also, many sleep apnea solutions require a prescription, meaning that a visit to the doctor will be mandatory.
Of course, it would still be a good idea to get 3 or 4 opinions from different doctors so that you can determine the best solution for you overall. Do a quick search online to find some medical experts in your area.