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
Why Is Waking Up So Hard
Sleeping is the besstttttt. Waking up is theWOOORRRRSTTTT. JUST FIVE MORE MINUTESSSSS, Mom. Which never helps, does ité I had a roommate in college who's alarm wentoff at 7:15 for his 8am class. The radio, as loud as the volume would go. He didn'teven flinch (or wake up), but I almost hit the ceiling it scared me so much. We've donea lot of tutorials on sleep we even have a sleep playlist but WAKING UPâ€¦ Some days, I justDON'T WANNA GET UP. Social jetlag, or the idea we HAVE to wakeup before our natural rhythms WANT us to wake up affects 70 percent of the population accordingto a study in Current Biology. And difficulty
waking up is called sleep inertia. A 2013study in PlosOne describes it as, quot;a temporary period of reduced alertness and impaired performance.quot;Scientific symptoms of sleep inertia are poor memory and reaction time, inability to performbasic math and the suffering of alertness or attention. These symptoms can persist foran hour, and usually occurs when you wake up during slowwave sleep. Sleep comes in order across four stages: StageOne is the transition from wakefulness to a light sleep. During this 5 to 10 minutestage, the electrical signals pulsing through your brain form theta waves. The next 20 minutesis Stage Two; the brain produces rapid bursts
of activity called sleep spindles, and thenthe heart rate slows and body temperature dips. Stage Three is slow wave sleep or deltasleep. This lasts about an hour, and brain activity comes in the form of delta waves.People here normally aren't responsive when you call their name; and abnormal behaviorslike bedwetting or sleepwalking are part of the end of this Stage. Stage Four is the famousREM sleep, when dreams happen! When you fall asleep you go through stage one, and thenback to Two. Then Two, Three, Fourâ€¦ back to Two. You'll do this four or five times. If your alarm goes off when you're in stagethree, the deepest of sleep, then you'll be
jolted awake. And you'll get the worst ofsleep inertia! This is usually when people describe feeling like they were quot;hit by atruck.quot; The hormones surging through your body keeping you in deep sleep are still floatingaround, affecting your now AWAKE body. Sleep inertia is still being studied, it wasonly named in the late 70s, so, say it with me now, MORE RESEARCH IS NEEDED! But whatwe DO know, is the best medicine is to get out of bed and turn on the lights, becausethe retina is DIRECTLY tied to the suprachiasmatic nucleus (SCN). The SCN controls our sleepwakecycle and the release of melatonin, which is a hormone that triggers the sleeping partof that cycle. Your phone doesn't count though.
It's true that at night the blue light fromphone and tablet screens mess with the SCN's regulation of the sleepwake cycle. (So don'tuse them before sleep), but a study in PlosOne found that increasing blue light doesn't increasebrain alertness during sleep inertia, so grabbing your phone first thing won't save you. Also, the snooze button is NOT your friend.If you're jolted from slowwave sleep and allow your brain to drop into sleep again,you'll start the whole cycle over; causing you to feel even WORSE. And don't set alarmsevery halfhour either, you're not gradually waking yourself up, you're interrupting andrestarting your sleep over and over. I'm guilty
of this, and so are many of you; but it'sthe worst. Like EVERYTHING, having a healthy sleepwakecycle requires effort like running a race, we have to train to be good at it. Wakingup is no different. Set one alarm and make yourself wake up when it goes off. Take downthe blackout curtains so you get some daylight and your retinas will tell your SCN it's wakeuptime. Wake up on the weekend too, so you don't throw off your sleep schedule! A morning routineis the best; and everyone is different, but luckily, wakefulness is easy to train. Butonly you can do it. I used to be a night owl, but having to be up to make DNews for youevery morning completely changed me. Andâ€¦
Best way to overcome sleep inertia or feeling groggy in the morning
Sleep inertia, or in other words, the grogginessyou feel upon waking up in the morning. ach night we fall asleep in four phases. If thealarm clock rings out while we're in phases three or four, the deepest parts of our sleep,the hormones that keep us sleeping soundly are still coursing through our bloodstream. Nothing about modern human life is natural.We have unnatural amounts of stimulation from light at night, we stay up later, eat differentfoods like caffeinated beverages, ect. Caffeine, for one, could cause you to stay up laterand sleep light. Avoid it later in the day. Also take time to unwind before sleeping.This means power off the computer an hour
before sleeping, turn the lights off. Yourbrain needs time to respond to the lack of light and produce important signaling molecules,like PGD2, anandamide, and melatonin, to ready you for sleep. Stress will affect your sleep. Cortisol isreleased when you wake up to mobilize energy. Well your body also uses this hormone in stressfulsituations, like fightorflight scenarios, to give you energy and prime you for danger.You don't want high cortisol levels before you go to bed, you need to calm down, notget amped up. So unwinding activities like light exercise like yoga, Tai Chi, or meditation,destressing activities like reading, or simple
breathing exercises to lower stress beforesleeping.