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
Computerized CBT for insomnia in a primary care setting
Computerized CBT for treating insomnia ina primary care setting Norah Vincent, Ph.D. Overview of TalkInsomnia: Costs Treatments for insomniaEffectiveness Good candidatesImpact on comorbid conditions Patient acceptanceDelivery in primary care setting Abnormal Sleep: Insomnia DisorderDifficulty with falling asleep, staying asleep, awakening too early, or nonrestorative sleep*Daytime impairment
*Associated with twice as many healthcarevisits relative to other symptoms Edinger et al. (2004). Research DiagnosticCriteria for Insomnia Disorder. Prevalence of Insomnia40% difficulty sleeping 9% (US, NZ, UK, CD)69% in primary care 19%Only 52% of patients discuss Focus Group Data:Patients: need to convince physician of seriousnessopen to behavioral treatment even if medication user
Physicians:assess underlying cause expect resistance to discontinuing with medicationsManagement of insomnia Considered symptom rather than disorder quot;I didn't get a chance to ask him last night(one of those nights when we were both out and too tired to talk when we got homequot; (senioroncologist) quot; wasn't able to think of anything that fullyfit the situation (mind you he's been pretty exhausted most of this week)quot; (radiologist) Costs of InsomniaDirect
Treatmentsbehavioral pharmacologicaltransportation to health setting Costs of Disturbed SleepTotal direct costs of insomnia to USA $13.9 (1995) and $15.4 billion (1990)health care services $11.9 billion prescription medications $1.97 billion 20% of nursing home admissions are due tocaregivers primary difficulty with elder's sleep2727Sanford (1975). Br Med J 3, 471473. Cost of InsomniaMembership of insurance plans in USA
138 829 adults with insomnia vs matched controlsample Direct (outpatient, emergency, drugs)Indirect (absenteeism, shortterm disability) Cost StudyConclusions: Costs were $1253 greater for those with insomnia(6 month) Cost StudyMembers of insurance plan (150 000 covered) in midwestern USA1254 with Insomnia diagnosis vs 1175 (randomly selected controls)Divided sample based on severity Insurance Study: Costs of InsomniaAnnual direct costs
subthreshold $912moderatesevere $1254 no insomnia control $643 Costs were 75% larger for group with moderatesevereinsomnia relative to controls Costs of InsomniaPhysician consultation 1012 per year (mild to moderate insomnia)vs 5 (good sleepers) ization rates: 21.9% (severe) vs 12%(good sleepers) Costs of InsomniaIndirect Losses related to disorderCognition
Online Cognitive Behavioral Therapy for Insomnia Get Help from an Online Therapist
Welcome! My name is peter Strong and I ama professional online psychotherapist. I specialize in Mindfulness Therapy. which is one of thebest treatments for insomnia. It's using Cognitive Behavioral Therapy in conjunction with Mindfulness. As you may know, most insomnia is the productof reactive thinking. We get lost in worrying and anxietyproducing thoughts that seem toflood the mind when we are trying to get to sleep. This level of cognitive reactivitykeeps the mind in a state of high arousal and this prevents the onset of the naturalsleep response. So, the most important treatment for anxietythinking is to actually change the way that
you relate to your thoughts. Instead of tryingto fight your thoughts and make them go away it's actually much more effective to welcomeyour thoughts. When you are lying in bed, don't hight your thoughts but actually welcomethem in hold them in this space of friendly awareness, rather than hostile aversion. Ifyou fight your thoughts, you simply make them stronger and this maintains that state ofcognitive reactive arousal that prevents the onset of sleep. If you would like to learn more about mindfulnessbasedcognitive behavioral therapy for insomnia please visit my website and email me and thenwe can schedule a Skype therapy session to
help you overcome your insomnia. With themindfulness approach you will notice significant changes within one to two weeks. So, Pleasecontact me and let's schedule a session. Thank you!.