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
Alcohol and Insomnia Booze and a Good Nights Sleep Dont Mix
Hi, I'm Kevin O'Hara for Alcohol Mastery andtoday I'm going to be talking about Alcohol and Insomnia. It's something that most of us have sufferedfrom at one stage in our lives. Alcohol can affect your sleep patterns both when you'redrinking and when you're trying to quit. In fact it's one of the biggest things thatmakes people start drinking again is because they can't get through that first few weekswhen, where their sleep, they feel really sleep deprived. I've done a few tutorials about this in the pastand if you want to look at them you can just
go through the YouTube channel over on thewebsite. In the first few weeks of quitting alcohol I really couldn't sleep for the firstmonth but after that initial period I really had the best night's sleep ever withoutdrinking at all. The first time that I quit, I couldn't sleepfor almost a month, I had problems sleeping, diminishing problems, I'd problems that werea lot larger at the beginning in the first couple of weeks than they were in the finalcouple of weeks. But since I've quit I've had no problems at all. A lot of people think that drinking alcoholbefore you go to bed helps you to sleep but
the problem is that it doesn't give you theright type of sleep that you want. It stops you from going into the REM sleep. Anotherproblem with drinking alcohol and sleeping is that you'll find yourself waking up frequently,or like I used to do, I'd wake up after 3 or 4 hours and because the alcohol was stilltrying to get out of my system I wasn't able to fall asleep again, the sedative effecthad worn off and that was it, I was just wide awake. Another problem when you're drinking alcoholand trying to go to sleep is, sleep apnoea and it's a dangerous condition where you actuallystop breathing for a time when you're asleep.
It's commonly suffered from by people whoare overweight but it does happen to alcoholics. In general insomnia is not a condition inand of itself, it's actually caused by other problems, outside problems there's an underlyingcause that's causing you not to be able to sleep. Obviously in this case it's alcohol that'scausing you to have the sleep problems but there's one cure for it and that's just tostop drinking alcohol. It might take a little while to get used to it and for your normalsleep patterns to return but it will come back and if you really need to, go down tothe to get a mild sedative to help
you just sleep in the beginning but if youcan do without it, do without it. So the message is simple, if your sleepingproblems are caused by alcohol then just quit drinking. Like I say, it will take you a littlebit of time and your sleeping problems not disappear altogether. Mine haven't if I havea tense day, if I'm a bit stressed out during the day, then I tend to lose a bit of sleepor find it hard to go to sleep or I might wake up an hour earlier or a couple of hoursearlier and not be able to go back to sleep again it depends what's on my mind. But ingeneral I think not drinking, I'm just having great night's sleep all around you
So that's Alcohol and Insomnia if you haveany questions about that at all, just leave a comment down below in the box. Until next time, I'm Kevin O'Hara for AlcoholMastery, Onwards and Upwards.