How Can You Heal Sleep Apnea Naturally?
Written by Eli Ben-YehudaOn March 10, 2021
Is Sleep Apnea Curable?
Sleep apnea is no joke: not for the sufferer — and not for anyone who shares a bed with a sufferer!
If you are afflicted with sleep apnea, you’ve probably consulted a doctor or a sleep specialist about the disorder, and their first recommendation was to use a CPAP machine. And if you’re using CPAP, you might be like a lot of users – you find it uncomfortable, unnatural, and with unexpected side effects.
But don’t worry – unbeknownst to many sleep apnea sufferers, there ARE proven and effective home remedies for sleep apnea. That’s right – you’re not doomed to a life blighted by impaired sleep and all the negative side effects of sleep apnea and CPAP!
Today we will cover 1 of the 20 natural remedies for sleep apnea that actually work (with links to scientific studies that prove their effectiveness). You’re bound to find a remedy, or a combination of remedies, to alleviate or eliminate your sleep apnea from this list.
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What Is Sleep Apnea?
Sleep apnea is a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep.
Breathing pauses can last from a few seconds to minutes. They may occur 30 times or more an hour. Typically, normal breathing then starts again, sometimes with a loud snort or choking sound.
Sleep apnea usually is a chronic (ongoing) condition that disrupts your sleep. When your breathing pauses or becomes shallow, you’ll often move out of deep sleep and into a light sleep.
As a result, the quality of your sleep is poor, which makes you tired during the day. Sleep apnea is a leading cause of excessive daytime sleepiness.
Causes of Obstructive Sleep Apnea
Doctors have identified several factors that contribute to obstructive sleep apnea. These include:
- being aged 40 years and older
- being overweight
- having a family history of sleep apnea
- heavy alcohol consumption
- having a large overbite
- having a large tongue, tonsils, or uvula
- having a small jaw
Undetected Sleep Apnea
Sleep apnea often goes undiagnosed. Doctors usually can’t detect the condition during routine office visits. Also, no blood test can help diagnose the condition.
Most people who have sleep apnea don’t know they have it because it only occurs during sleep. A family member or bed partner might be the first to notice signs of sleep apnea.
The most common type of sleep apnea is obstructive sleep apnea. In this condition, the airway collapses or becomes blocked during sleep. This causes shallow breathing or breathing pauses.
When you try to breathe, any air that squeezes past the blockage can cause loud snoring. Obstructive sleep apnea is more common in people who are overweight, but it can affect anyone. For example, small children who have enlarged tonsil tissues in their throats may have obstructive sleep apnea.
Ways To Helps Relieve Sleep Apnea
1. Mouth and Throat / Orofacial Exercises
Mouth and throat exercises (also called “orofacial” or “oropharyngeal” exercises) are by far the most exciting recent development in sleep apnea treatment options without CPAP.
What are orofacial exercises? Simply put, they are exercises that strengthen the muscles in your mouth, throat, jaw, and other areas of the face. Remember that obstructive sleep apnea occurs when your upper airway collapses while you’re asleep. The way to prevent your upper airway from collapsing is to strengthen the muscles around the upper airway.
By doing orofacial exercises, you are encouraged to exercise those muscles contained within your:
- Soft palate
This is backed up by conclusive evidence from a number of clinical studies confirming that orofacial exercises are effective in reducing (or outright eliminating) obstructive sleep apnea.
For example, one research study discovered that patients who followed just a short three-month daily orofacial exercise program experienced the following results:
- A decrease in the intensity and frequency of snoring.
- A decrease in daytime sleepiness.
- Increase in the overall quality of sleep.
- A remarkable decrease in the severity of obstructive sleep apnea – this is based on measuring their apnea-hypopnea index.
However, there is one caveat: participants had to stick to a regular routine of these orofacial exercises on a consistent basis for this therapy measure to work.
These exercises are not difficult to learn and usually don’t take more than 20 minutes or so to practice before getting them right.
This is just 1 of 20 natural cures for sleep apnea. Please go to the link provided for the complete list.
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