This article will throw a light on obstructive sleep apnea and some home remedies that can give relief from this problem.
What Is Obstructive Sleep Apnea?
In this condition, partial or total blockage appears in the upper airways of the people. Thus, they find obstruction during breathing while sleeping. It happens because the throat muscles, which aid in opening the airways, relax.
As per the report of the National Sleep Foundation, nearly 18 million people, including 20% of kids, have this problem. If your problem is mild, you can opt for the following home remedies to get some relief from this condition.
Losing Weight For Obstructive Sleep Apnea
If you have lots of fat around the neck, you can face the problem of breathing during sleeping. Thus, the first step to getting rid of this problem is to shed excess weight. Indulge in any workout for a minimum of half an hour every day. Stay away from the beverages that contain a high amount of sugar. Say no to processed and fried foods as much possible.
Change In Lifestyle
Besides losing weight, you have to opt for a healthy lifestyle. Stay away from smoking as it can result in the swelling of the upper airways. This, in turn, will cause sleep apnea. Drinking alcohol provides relaxation to the muscles of the throat, which in turn leads to snoring. So, you should refrain from alcohol consumption as much as possible. You can use decongestants for nose or medications for allergy, as these will decrease the swelling in the upper airways.
Side Sleeping For Obstructive Sleep Apnea
Using a pillow for positioning your body or other devices might prove to be very helpful. The less you sleep on your back, the lesser will be your problem in breathing. Thus, using a backpack for side sleeping is ideal for people with sleep apnea. It is sort of vest with bulging at the back. Thus, it hinders the people from sleeping on the back. However, before opting for this solution, you should consult with your doctor. Many studies have proved that this option does not reduce the snoring, and if you snore continuously, the tissue of the upper passage of the nose will be damaged.
Raising The Bed Head
Do you want to decrease the apnea episode? Then you can keep the head of the bed at an angle fo 60 degrees. If you are a person who can’t sleep in the side position and whose problem increases if you sleep on the back, this remedy might be beneficial for you. Opt for a bed that comes with the adjustable upper part. You can also use a chair with a flexible part on the top. If you don’t want to do this, then use some pillows or body wedges. This way, you can elevate your head.
Using An Oral Device
To make the breathing smooth, you can use an oral device for keeping the jaw as well as tongue in a specific position. However, you can’t get the device without consulting the dentist, and he or she must have experience of dealing with sleeping problems.