With over 18 million Americans suffering from the effects of sleep apnea, it’s likely you or someone you know is among that number.
Sleep apnea is an annoyance to those who are affected by it, but did you know it can also be extremely dangerous if left untreated?
More than just making you snore at night and tired each morning, sleep apnea can actually cause depression, heart failure, stroke, and even death if left unchecked.
The good news is, there are many ways to treat this tiresome condition, and I’m going to share the easiest and most effective treatments with you.
The best part?
You can do them all on your own, which can save you thousands in medical bills.
Did you know we think the number of people suffering from sleep apnea could actually be as high as 22 million? That’s 4 million unrecorded cases each year.
Many people suffering from this condition put it off as a natural part of life, or simply hope to wait it out. They are embarrassed, or don’t think it’s a big deal, or can’t afford the expensive treatments that healthcare professionals prescribe.
But, if you or a family member is suffering from loud snoring, trouble breathing at night, and general exhaustion during the day, the chances are you or your loved one is suffering from sleep apnea.
The most common form of the condition, called obstructive sleep apnea, occurs when there is a blockage of your airway, usually caused by the soft tissue at the back of the throat. When this soft tissue collapses, it leads to snoring and can even cause you to stop breathing.
Though anyone can suffer from this condition, it is most likely to affect those who are male, overweight, aged over 40, have allergies, or have a family history.
Many people avoid diagnosis or even ignore their condition out of distain for the traditional method of treatment. CPAPs, or Continuous Positive Airway Pressures, may be familiar to you—they’re the breathing machines frequently used to help regulate the breathing patterns of sleep apnea patients.
Though effective, they are obtrusive and uncomfortable, and many people find them claustrophobic to wear. Not to mention they are incredibly expensive to use.
The good news is there are solutions besides a CPAP to cure your sleeplessness and snoring forever, and most of them are completely free!
1. Avoid alcohol and sleeping pills
Alcohol and sleeping pills are both relaxants that can cause the soft tissue at the back of your throat to collapse even more thoroughly at night. As this is the likely cause of your symptoms in the first place, aggravating the collapse will only make the conditions worse.
Even though a glass of wine or a sleeping aid pill may be great for getting to sleep, if you have sleep apnea they certainly will not help you stay asleep.
2. Try Positional Therapy
It may seem hard to believe, but the difference between you and a good night’s sleep may be as simple as adjusting your position while you sleep.
For people suffering from sleep apnea, resting on your back can worsen symptoms, as gravity is working to pull down that soft tissue at the back of your throat.
However, if you elevate your head and legs or sleep on your side, it can alleviate pressure and allow for easy breathing throughout the night. In fact, 60% of sleep apnea patients saw improvements just with this simple trick.
3. Lose Weight
Another big factor in your condition may be your weight. The shape of your body, face, and neck have huge bearings on your breathing patterns and the pressure on your windpipe.
By losing weight, you alleviate pressure around your throat as well as strengthening your body and lessening other contributing issues including blood pressure and lung health.
4. Remove Allergens
This one is an easy one—keep your space clear of irritants. People with allergies are much more likely to experience severe snoring and/or sleep apnea due to the swelling of nasal and throat passages. This can lead to you ceasing to breathe at night, which is one of the most dangerous symptoms of sleep apnea.
However, by doing things as simple as keeping your bedsheets clean, dusting, and generally making the effort to keep your home free of allergens and irritants, you can see a huge improvement in your nighttime health.
5. Look to natural supplements and herbs
If you follow all of these natural prescriptions and still find yourself struggling to alleviate your symptoms, don’t lose hope! There are a ton of natural anti-inflammatories and other herbal remedies to help you rest easy.
A few of the most effective include lavender and peppermint oil, which can either be mixed with water and boiled into steam for you to breathe or it can be dotted on your pillow to keep your passages clear through the night.
It’s important to remember that sleep apnea can be a serious condition, especially for those past middle age. If your symptoms are severe, you may need to look beyond home remedies for a solution. New CPAP technology and a number of simple surgeries have made all the difference in severe cases of sleep apnea.
However, before you run straight to the extreme solution, try these easy home remedies. They may be all you need to improve your symptoms and return to a restful sleep schedule!
