Natural Treatments for Sleep Apnea
Hey, guys. Axe, here, of naturalmedicine and founder of DrAxe . In this tutorial, I'm going to go through a sevenstepprocess on how to overcome sleep apnea. If you struggle with sleep apnea, snoring, insomnia,just trouble sleeping at night, these tips are going to help you big time. The number one thing you've got to start doingif you want to overcome sleep apnea is look at your diet. Now, sometimes sleep apnea canbe related to weight gain. It can be related to inflammation in different areas of yourbody. But if you can follow these dietary tips, it's going to help tremendously.
The first thing you want to do is you reallywant to focus on supporting your metabolism. You want to focus on getting three thingsevery single meal: good quality protein, healthy fat, and fiber, those three things. Most peoplewith sleep apnea, most people tend to consume too many carbohydrates and too much sugar,which can actually affect your insulin levels and your metabolism, which causes sleep apnea.So again, healthy protein, such as bone broth protein, organic chicken and turkey, wildcaughtfish, grassfed beef, getting good quality protein is important. Number two, fiber, getting more vegetablesand fruits in your diet and wholesprouted
grains, such as brown rice, that's where youwant to get your fiber. The healthy fats, things like coconut oil, olive oil, organicnuts and seeds, those are some ways to get some good healthy fat in your diet. So again,focus on a healthy diet, a diet that's antiinflammatory and that helps balance out insulin levelsis going to be big when it comes to beating sleep apnea. Number two, there are certain things you wantto avoid. If you have sleep apnea, you want to avoid intake of alcohol, caffeine, smoking,and also you need to be aware of sedatives. If you're taking sedatives on a regular basis,that can really cause sleep apnea. Stay away
from those things. If you're saying to yourself,quot;Well, I'm still going to do caffeine and alcohol,quot; then what I would do is not do coffee.I would just do a little bit of tea, like a green tea during the day. So again, just tone it down some. The otherthing I would do is, if you're drinking alcohol, limit it to one glass. When you start doingmore than one glass, more than one beer, more than one glass of alcohol, that's really goingto affect your sleep cycle. And no more than two days a week. Again, bring the alcoholdown, because that will absolutely cause sleep apnea.
The number three tip is to treat acid reflux.Many people with sleep apnea have heartburn, GERD, or acid reflux, or some type of digestiveissue that's causing their sleep apnea. Now, the way to overcome that is to follow thesedietary tips. You want to eat smaller meals, so you don't want to overeat, and get moreorganic meat, vegetables, and fruits. You've got to be careful overconsuming thegrains, the pastas, the breads, the chips. All of those things will really cause acidreflux and sleep apnea. Also, supplementing with digestive enzymes, probiotics, and applecider vinegar. So probiotics, enzymes, and apple cider vinegar, all of those can helpin the natural treatment of acid reflux and
reduce sleep apnea. The number four thing you want to considerdoing to beat sleep apnea is getting a humidifier in your bedroom. Oftentimes, it's the humidityor being too dry in the bedroom that actually causes sleep apnea. So look into getting ahumidifier and sometimes an air purifier. So a humidifier, an air purifier, those thingscan actually help support your body and you breathing better and overcoming sleep apnea. Number five is your sleeping position. Manypeople with sleep apnea sleep on their back. Some of them sleep on their stomach. You wantto sleep on your side. What you want to do
The 3 Best Bodybuilding Sleep Supplements
Hey guys, Sean Nalewanyj here of BodyTransformationTruth ,and in this tutorial I'm going to be outlining my top 3 recommended sleep supplements whenit comes to improving overall sleep quality, and also decreasing the amount of time thatit takes you to fall asleep each night. So getting a proper sleep each night is obviouslyvery important. It's going to help you to keep your mood and energy levels balanced,it's going to improve concentration and motivation, it will optimize hormone levels, improve insulinsensitivity and also maximize your strength and your performance at the gym during yourworkouts, just to name a few benefits. Now before I go any further, I should first ofall mention that supplementation should not
be viewed as a quickfix here, and you'lldefinitely want to make sure that you've developed effective sleep habits first before you consideradding additional supplementation into the mix. There are many different strategies thatyou can use to naturally improve your sleep quality each night, but here are just a fewof the main ones that I want to quickly mention before I dive into the actual sleep supplementsthat I recommend. So number 1, try to maintain a consistent sleeping schedule by going tobed and waking up at the same time every day. Number 2, ensure that your room is as darkas possible and that it is set at a cool temperature. Number 3, eliminate electronic light (so thisincludes television, laptops, phones etcetera)
around 30 minutes before going to bed as theelectronic light here will disrupt hormone levels that induce sleep. Number 4, neutralizenoise by either ensuring that your room is as quiet as possible, or by droning out backgroundnoises by using a whitenoise generator such as a fan or an air conditioner. And number5, the obvious one, make sure to avoid caffeine or stimulants within 8 hours of going to bed.Okay, assuming that you have those points taken care of and you're still looking forsome additional assistance in order to improve your sleep, here are the 3 supplements thatI would recommend. So sleep supplement number 1 is magnesium. People who work out intenselyon a consistent basis tend to have lower levels
of magnesium because it is drained from thebody through sweating. Not only are low levels of magnesium associated with decreased testosteronelevels, but it can also negatively impact your overall sleep quality as well. So ifyou do have a magnesium deficiency that has been brought on by consistent hard training,supplementation can help to restore balanced levels in the body and help you get a deeper,more restful sleep as a result. Go with 200400 millgrams of magnesium per day taken witha meal either in the form of magnesium citrate, magnesium gluconate or magnesium dylgycinate.Do keep in mind here that magnesium doesn't have any immediate, acute effects on sleep,and its benefits are going to be seen after
consistent daily supplementation over thecourse of about a week or two. And so for that reason, you can take your magnesium supplementat any time of the day that you prefer, because taking it before bed is not going to makeyou feel drowsy or help you fall asleep faster. Sleep supplement number 2 is lavender oil.Lavender oil helps you fall asleep faster by calming your mind and reducing anxiety,which helps to slow your heart rate, decrease blood pressure and put your body into a morerelaxed state. Studies have also shown that lavender oil also has positive effects onoverall sleep quality as well. The recommended dosage for lavender oil is 80 millgrams takenabout half an hour before bed. And sleep supplement
number 3 is melatonin. Melatonin is a hormonethat helps to regulate your body's circadian rhythm. Levels of melatonin increase whenit gets dark, and this allows you to fall asleep more easily. Melatonin production canbe naturally increased by avoiding electronic light late at night and by sleeping in a darkroom like I previously mentioned, but if you do find that it still takes you a long timeto fall asleep despite this, additional supplementation with melatonin might be beneficial for you.Effective melatonin dosing is going to vary from person to person, and it's always bestto start out on the lower end and gradually build up until you find the right dosage foryourself. So the standard recommend dose here