You must have heard of movie breaks in television soaps and serials, school breaks, you must also be aware of colleges and other educational institution having breaks,offices too have breaks but have you ever heard of a breathing break? A break or a pause in breathing while sleeping is type of sleep disorder called Sleep Apnea, where “apnea” means a pause in breath.This pause may occur anywhere from 5 to 30 times during a sleeping span of 1 hour and may last for 15 seconds to a few minutes.
Sometimes there may be instances of shallow breathing called hypopnea.The person who is having Sleep Apnea is not aware of it, only her family members who can observe the patient may be able to notice it. In the meantime the patient continues to suffer from problems like fatigue,sleepiness throughout the day, loud snoring,sleeplessness when it’s time to sleep, lethargy etc.
Untreated Sleep Apnea lasting over a month may give rise to depression,high blood pressure,stroke,brain fog, congestive heart failure etc.Sleep is the only way a body gets refreshed to carry out all the important functions and if the body cannot be rested properly, over a period of time there will be other medical problems.Taking some measures to remedy this ailment will definitely help in preventing the worst consequences so, go through the home remedies mentioned below which are easy to follow and get rid of Sleep Apnea.
Home Remedies For Sleep Apnea
Cinnamon is used in traditional medicine and several studies have found that the chemicals extracted from cinnamon are useful for various medicinal uses.Cinnamon helps the air passage to remain clear and hence promotes proper breathing also preventing inflammations and a disrupt sleep.
Use it in the form of a powder added to water or just munch half an inch of the cinnamon stick and wash it down with water. You may also add it to your tea or soup.
Oatmeal has a lot of health benefits like the ability to lower cholesterol to reduce the risk of heart disease, stabilising blood sugar levels, etc. in other words it helps to minimise the health problems caused due to Sleep Apnea.
Daily consumption of oats promotes good sleep as it improves the overall well being too due to its soluble fibre, beta- glucan, complex carbohydrates and B vitamins.Have it regularly for breakfast in the form of porridge or add it to a thick vegetable soup and boil it to make a meal full of nutrients.
Sesame seeds contain tryptophan which provides serotonin, the neurotransmitter which lowers the nerve traffic. Sesame is a good source of manganese, calcium, magnesium, iron, phosphorous, vitamins B1,Zinc and dietary fibre.
Magnesium prevents airway spasms and improves respiration. It normalises the sleep pattern and hence is useful in Sleep Apnea. You may munch a few sesame seeds before going to bed daily to get a good sleep. You may have sesame seeds sprinkled on food too.
Low Fat Dairy Food
Substituting high fat dairy products with low fat dairy foods like skimmed milk, low fat cheese, curds, yoghurt etc. helps to maintain sugar balance in the blood.Milk, cheese and curds contain trytophan which promote a good sleep.
Calcium, vitamin D and the protein present in dairy foods help to reduce the intake of food in terms of calories as they promote a feeling of being full. When the body gets proper nutrition it tends to have a more restful sleep devoid of Sleep Apnea.
This is the easiest home remedy for Sleep Apnea.Brush the lateral and top portions of the tongue placing the tongue on the floor of the oral cavity. You may do this 2 to 3 times in a day but brush at least 4 to 5 times each time you brush.
Roll the tongue backwards and press it against the roof and hold it for 2 minutes. Breathe in air through your nostrils and blow it into a balloon. These exercises are sure to help you in getting rid of Sleep Apnea.
Quit Smoking And Alcohol
Smoking is a main causative factor in causing Sleep Apnea as it leads to a disturbed sleep. The tendency to have a light sleep as compared to having a deep sleep is more in smokers.
The stimulating effect of nicotine gives rise to nicotine withdrawal each night which gives rise to sleep disturbances.The inflammation, fluid and mucous retention in the throat and sinuses caused by smoking also contributes to sleep apnea. So it is better to quit smoking.
Consuming alcohol leads to narrowing of air passage which causes apnea. Over a period of time the duration of this apnea also increases. The functioning of chemical agents produced by the nerve cells like serotonin etc, which play an important role in regulating and promoting good sleep gets affected due to alcohol consumption.
Sleep latency that is the time required to fall asleep is also disturbed due to alcohol.So quit alcohol. Alcohol and Smoking should be strictly avoided 5 to 6 hours before bedtime.
Good Sleeping Posture
Wrong sleeping posture leads to the need to breathe through the mouth as it results in structural abnormalities in facial area which causes Sleep Apnea. So sleep on one side and avoid sleeping on the back.The tongue and the soft tissues tend to block the airway due to gravity when you sleep on your back.
Ensure you stay in the comfortable sleeping posture throughout the night by using soft pillows.When the head is elevated slightly the air passages remain relatively free.
Proper Sleeping Habits
Always try to sleep and wake up at a fixed time daily. When the body is tuned to regular sleep pattern it ensures a better sleep and relaxation thereby decreases the tendency of Sleep Apnea.