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
Im 26 Weeks Pregnant and Cant Sleep
I'm 26 weeks pregnant and can't sleep! You need to get sleep in now, for the sakeof the baby now and later. I can't stock up on sleep to offset the lackof sleep in a couple months. But I really need it now. Try sleeping on your side instead of yourback. When you are on your back, the weight of the growing baby will put so much weighton blood vessels that it can cause numbness, tingling and leg pain. I already have leg pain.
It is very common to develop leg cramps atthis stage in the pregnancy. That doesn't tell me what to do about it. Hot compresses, more time with your legs upduring the day, and stay off heels. I haven't worn high heels in months. Wearing tennis shoes or other comfortableones can help prevent leg cramps. It doesn't help with all the trips to thebathroom. If you have to go to the bathroom at nightas often as a man with prostate problems, you need to talk to the about whetheror not you have a urinary tract infection.
That usually causes burning when you pee. You may not be noticing it due to all theother discomfort or hemorrhoids. Or it barely burns and you don't notice due to the sheerneed to pee. So you think I need to talk to the . If it feels like you're peeing for three insteadof two, yes. In any other circumstance, it might also bean option to limit fluid intake. While you have to drink a lot of water whilepregnant, you can still cut back later in the evening. And stop drinking stuff withcaffeine that dehydrates you so you don't
have to offset it by drinking that much waterand juice later. I didn't think having coffee or tea in themorning might be causing insomnia at night, well indirectly. I did cut back on it, though,because of the acid bothering me. If it is only heart burn, that you can treatyourself, even if dietary changes didn't solve it entirely. I'm not allowed to use most over the countermeds of any type. Eat smaller meals throughout the day. Don'teat right after bedtime or any time you're about to lie down.
What else can I doé Sleep on your side to make it more comfortable. I already have multiple expensive pillowsin an effort to do that. Getting more exercise during the day can helpyou sleep at night. That's a common recommendation for insomnia.The hard part is finding something safe to do. Walk a lot more. That will help burn off energyso you can sleep and may help with the leg cramps, though bananas would too.
Given all the weird stuff I've been told toput on my skin for beauty treatments, bananas don't sound weird. While you aren't eating for two, your bodydoes need more of various nutrients. And the potassium and other vitamins in bananas helpprevent muscle cramps, whether you're pregnant or a sprinter. I feel like a weight lifter just carryingaround this load. And try to have proper posture or maybe evena belly band to help with the weight up front, so that back cramps don't keep you up at night.
Trouble in Bed When Sleep Turns Against Us
Say you've been napping, like between classes, or after a long night out, or, I don't know, after broadcasting on YouTube for 48 straight hours to raise money for charity. Now, imagine you waking up, and suddenly you discover that you can't move. You want to speak, but you can't; you're mind is acutely aware of what's happening, but you are powerless to get your body to do anything. It may last a few seconds, it may last a few minutes, in rare cases it can last more than an hour it's called Sleep Paralysis and you might not have to imagine it
because up to 40% of us have experienced this sleep disorder at some point in our lives. I am one of them. We don't like to think about the bad things that can go on while we're in dreamland just as we hate the disorders that keep us from even falling asleep Hello, Insomnia. But even though we've talked a lot on this show about the science of sleep Why we need it Why we dream
and where dreams come from. There is a whole other polymorphously messed up realm of human biology that explains what happens when sleeps turns against us. We can't turn our brains off. We forget to breathe. We have waking hallucinations. Some of us even walk, eat, run, and have entire conversations when we're asleep. The halfasleep brain is a crazy place
and once you understand it, you may never see the back of your eyelids the same way again. (intro music) When most people think of the things that cramp our sleep style they think, Insomnia. But defining, diagnosing, and treating this most common sleep disorder can be tricky. In fact, for a long time, most scientists considered insomnia to be a symptom of another problem like depression, anxiety, asthma, stress, substance abuse, a traumatic injury even jetlag Though, today, insomnia is considered by many to be a chronic disease of its own
that interacts with other medical conditions So, if you've ever had prolonged trouble falling asleep, or staying asleep but you don't have any other health issues then s would probably say that you have Primary Insomnia. If you do have something else going on, like a physical or psychological condition then you've got Secondary Insomnia. And most cases of Secondary Insomnia are chronic meaning it lasts for more than a month.
There are also cases of Acute or shortterm Insomnia which is usually triggered by stress or some specific life event Whatever the cause scientists believe these Insomnias are the result of the simple but eternal struggle between arousal and sleepiness. More and more research is suggesting that a condition known as HyperArousal where the nervous system remains in a constant state of alert may be the main reason for chronic insomnia.