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
Sleepwalking is common in childhood and can cause behaviours like sitting up, walking around and even doing other activities during sleep. Brian Murray, a sleep specialist at Sunnybrook says, if you don't outgrow it, that's a problem. If sleepwalking occurs in adult life, it's always concerning and there's something else going on and should be investigated. There are two main kinds of sleepwalking.
One happens during slowwave sleep, which can be a sign of sleep apnea, periodic limb movements or even seizures triggering arousals during the night. People often don't remember this type of sleepwalking. The other kind happens during the REM sleep, which people are much more likely to recall. We see REM sleep behaviour disorder commonly in this and that's a condition associated with Parkinson's disease. This type can also be associated with certain types of dementia.
Murray says there are medications like some antidepressants, that can aggravate sleepwalking. The first step in getting help is being assessed by a qualified sleep specialist. The good news is, treatment is available and effective for most people. That could include medications to address the underlying health issues that are triggering the sleepwalking. Or in some people, Murray says behavioural changes may help. Having naps
decreases deep sleep, the stage when sleepwalking can be triggered. He says changing the external environment can also be effective. So if people have a lot of extraneous noise then that can trigger arousals so we might suggest something like a white noise machine to drown out random environmental sounds. So should you ever try to wake up a sleepwalkeré Murray says no, provided they are not in danger. If you are alseep but you have a litle bit of arousal
you might enact your dreams, fall out of bed and have an injury. So the idea that you want to be in one state and not drifting in between states is an important concept. So if you sleepwalk or live with someone who does, make sure the sleep environment is safe so no injuries happen. And contact your in the morning. With Sunnyview, I'm Monica Matys.