8 Natural Sleep Apnea Treatments
The arrival of fall can trigger different memories for people. Some anticipate the cooler temperatures or the beautiful color changes found in nature, especially here in Colorado. Others welcome the falling back into routines and schedules. Fall is packed with many activities.
One thing to keep in mind is the priority of taking care of ourselves as we take care of others. When we find ourselves hurrying around for everyone around us, it’s also important to take the time to examine our own health and wellness. Be cautious not to fall into the routine of living with continual fatigue or lack of energy.
Here are a few ways to reduce sleep apnea naturally:
1. Lose weight – Overweight people have a more difficult time breathing whether they are sleeping or awake. Start by walking several minutes a day about two hours before bed and try to eliminate refined sugars and soft drinks, as well as return to natural, organic foods to allow the body to find a healthy weight. Walking has been proven to help people sleep better, as do many other exercises. It just happens to be one of the easiest.
2. Your bedroom is a bedroom – not an office – Reserve the bedroom for sleeping and relaxing, not “tinker-time” on the phone or laptop. It will automatically make sleeping easier, inducing a psychological sense of relaxation, instead of agitating the brain before bed.
3. Don’t overeat before bed – Some of the most important revitalization of your body takes place while you are asleep. Organs and tissues heal themselves, and the brain processes the contents of the day. If you are still trying to digest your meal at 11pm or later, you are likely to wake more frequently.
4. Try to eliminate mouth-breathing – You can practice breathing through your nose, or even attempt alternate nostril breathing before bed – an age old practice called Nadi Shodhana in yoga which has also been proven to lower your resting heart rate and prolong your life.
5. Keep your nasal passages open – With irrigation utilizing salt water and making sure your allergies aren’t going haywire, you can keep the airways open and your sleep-breathing less labored.
6. De-stress before bed – Use yoga, Thai chi, Qi gong, or spending time in nature before bed to help your mind and nervous system relax. Do not, however, watch TV to fall asleep. This has been clinically proven to interrupt sleep cycles.
7. Make it dark – A dark room allows the body to make more melatonin, paving way for an easier time falling asleep.
8. Avoid alcohol and nicotine at least 6 hours before sleep – These and other drugs influence the brain, which stimulates respiration. This may cause relaxed breathing muscles and a blockage of the airway, and encourages snoring.
Please call us today if you suspect that you or a loved one may be at risk of sleep apnea or another sleep breathing disorder! (303) 399-0400. Or for more information, visit us at http://www.cherry-creekdentist.com/dental-procedures/sleep-apnea.html