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
Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish
this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at
those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:
Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.
As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.
I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.
Losing Sleep AllNatural Ways to Fall Asleep and Get High Quality Sleep
Welcome to DrAxe . I'm Axe. Today Iwant to talk to you about something I came across here, an article I was reading recentlyon how, if you don't get enough sleep, or get good quality sleep, it can actually takeyears off of your life. Now sometimes I'll bring up how important sleep is and it's oneof the first things people tend to write off and say, quot;Well, I'm going to try and do otherthingsquot; or quot;We don't worry about itquot; but sleep is a really big deal. In fact listen to thisrecent medical study. In the Journal of Occupation and EnvironmentalMedicine, they did a study on over 18,000 women. And they found women who work the nightshift versus women who work the day shift,
have four times more cancer. Four times moreincidences of breast cancer if someone's working the night shift. Now this is important. Iknow for some of us, we can't get around what our hours are at work, but again this is animportant thing to recognize that your sleep cycle is so important for your longterm healthand for your life span. And specifically the people that came to mindand people they mentioned this article, were nurses who had to work the night shift. Iknow there is a lot of police officers who their schedule is always changing or in generalpeople working in factories and having to work the night shift. It can be a big problemfor your health. And I want to give you some
solutions for how to still get some good nightsleep and then if you're not sleeping well, some things you really need to start doing.First off, hey if your job is working the night shift, do your best to try and switchyour shift or get during the day time. Now that maybe a one or two year process of tryingto make that happen but do your best to get to that point. If you can't get to that point,what I recommend you do is, no matter what, get eight hours of solid sleep. So if yougo to bed at 4 a.m., sleep till noon. Again do your very, very best to get eight hoursstraight. Get in a cold dark room and do your best to get that eight hours straight.That is so, so important for getting your
body healthy. You know our body really iscreated to really fluctuate what you want to call circadian rhythm. So circadian rhythmshave to do when the sun sets and it rises. But your brain and your hormones and eventhe way your liver detoxes, it's based on light and darkness. And so again, you wantto make sure when you're sleeping, is in a dark place even if it's in the middle of theday. Now, a few other things that are importantwhen it comes to sleep. By the way let me say how much sleep is important to get. Sevento nine hours every single night is how much sleep you should be getting every night. Sevento nine hours. And actually I saw a recent
study where they said, when they looked atpeople living in 1910 versus 2010, so about 100 year difference people back in 1910 gotan average of an hour and a half more of sleep every single night. They averaged closer toeight and a half. Most Americans today average about seven hours or less of sleep a night.Another medical journal said if you sleep less than seven hours of sleep at night, yourchance of getting sick with a cold, a flu or another health problem, triples. So again,sleep is important. Here is my top sleeping tips. Number one,like I mentioned earlier, you want to make sure that your sleeping environment is dark,and it's a cold environment. Number two, try
to go to bed at the same time every night.So go to bed at 10 p.m. waking up at 6 a.m. So you get 8 hours of solid sleep at night.And I know it may not be perfect every night, but doing your very best to get in that rhythmof going to bed and waking up at the same time, that's important.Also nutritionally, do not eat a bunch of carbohydrates before you go to bed. Sugars,grains, pastas, rices, even beans and fruit. Lower your carbohydrate consumption beforeyou go to bed. That's why I suggest for dinner doing organic vegetables, nuts and seeds andorganic meat. So, organic meat, vegetables, nuts and seeds. Those are the things you shouldeat before dinner. Not a lot of other stuff.