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
How the Night Shift Might Affect Your Health
If you're one of the thousands of folks workingodd hours. yet another study suggests the disruption of sleep can be harmful to yourhealth. I'm Rachelle Grossman with your latest health news. This latest study finds a connectionbetween quot;shift work,quot; being overweight, and insomnia. Study authors examined links betweenworking nontraditional shifts like the night shift type 2 diabetes and being overweight.They analyzed data of about 15hundred workers, finding that more shift workers about 83percent were overweight than those on a traditional work schedule. More than half of the shiftworkers reported getting insufficient sleep and about 24percent reported insomnia. Researcherssay the health issues may come from the fact
that circadian misalignment between the internalbiological clock and shiftwork never corrects for some people, and as a result, the chronicallypoor quality and quantity of sleep leads to adverse health affects.
Night Shift Nurse in a Preparing Bedroom to Sleep During Day
Now that we have everything ready before wego to work, we need to make sure that we actually get some rest. I want to talk to you abouthow to prepare your environment so you can sleep the best way possible. One of the majorthings is to make sure that the room that you're sleeping in does not have a lot ofnoise or background environment and that it's dark enough. I make sure that I close thecurtain. I put a dark color curtain here just so the light wouldn't shine through and actuallywake me up. I go ahead and close everything up. Now I'm just about ready to get to bed,but there's 2 other things we need to make sure we do. Make sure that you turn your cellphone off. If you like to know who's calling,
just put your phone on silent. If you're alight sleeper and if it rings or beeps, you're going to be up, it'll really mess up yoursleep pattern. Make sure you try to turn your cell phone on vibrate, silent, or even off.Also, one of the most important things. Once your body relaxes and you get a good nap,you may just sleep all night, so you need to make sure that you set your alarm clock.Depending on what you do before you go to work, I suggest that you go ahead and setit for about 2 hours before the time that you need to be a work. Allow yourself timeto get to work. Allow yourself time to eat when you get up, and allow yourself time tomaybe shower or do whatever it is that you
need to do before making sure that you'reawake, alert, and ready for the night. Go ahead and set your alarm clock, and you shouldbe all set.