According to the May 1, 2013 issue of the American Journal of Epidemiology, there are nearly 30 millions of American alone suffering from sleep apnea and worse of all most of them are not even remotely aware of it. If you are someone who wakes up because of troubled breath, we have found out some natural remedies for you
Get your diet right
Sometimes sleep apnea can be related to your diet. It can be connected to inflammation in different areas of the body.
Most people tend to consume too many carbohydrates and too much sugar which can affect your insulin levels and your metabolism, which can cause sleep apnea. So get more healthy protein, such as bone broth protein, organic chicken and turkey, wild caught fish, grass-fed beef.
Getting more vegetables and fruits in your diet and whole sprouted grains such as brown rice that is where you want to get your fiber. The healthy fats like coconut oil, olive oil, organic nuts, and seeds -those are some ways to get some good healthy fat in your diet.
Avoid alcohol, caffeine, smoking, and sedatives
If you have sleep apnea, you want to avoid intake of alcohol, caffeine, and tobacco and also need to be aware of painkillers. If you are taking sedatives on a regular basis that can cause sleep apnea. Stay away from those things.
Drink a little bit of tea like green tea during a day. if you are drinking alcohol-limit it to one glass. It is going to affect your sleep cycle. Bring the alcohol down because that will cause sleep apnea.
Sleep on your side
Many people with sleep apnea sleep on their back. Some of them sleep on their stomach. You need to sleep on your side if you are suffering from sleep apnea. It might be an effective way to overcome sleep apnea. Again, sleeping on your side; it takes a while to sleep on your side if you have been a back or a stomach sleeper.
But after two weeks, you will get started sleeping like a baby. It does take time to get used to changing your sleeping position. If you have too much trouble falling asleep, you can try some CBD oil for sleep.
You do not have to do any exhausting activity other than just getting out and moving. If you are sitting all the time that will contribute in causing sleep apnea. You need to open your airways, improve your lung capacity.
The best way to do that is through cardiovascular exercise, weight training or doing burst training is fantastic as well. But for increasing your oxygen capacity , cycling and swimming is excellent. But cycling and swimming especially are great ways to open up those airways.
Some important fact to know about sleep
What are REM stages? These are two main stages that your body goes through.
- REM- Rapid eye movement
- NREM- Non rapid eye movement
The NREM stage can be divided into more phases. During the REM stages of sleep –you muscles are quiet and not moving. The only exception to this is your eyes. They move rapidly, and if you wake up during this stage, you will note that you are dreaming. About 20 to 25 percent of sleep is done in this stage.
The NERM stage of sleep has been subdivided into three stages-
N1 sleep-This sleep stage is the point where you are in a light sleep. Any sudden noises may wake you up.
N2 sleep-When you reach the N2 stage, your body is truly asleep. It is where you spend most of your time sleeping. It accounts for 40 to 50 percent of your sleep.
N3 sleep-It is known as the deep sleep stage. It is often referred to as a DELTA or SLOW WAVE sleep.
Focus on your health back in track with diet and exercises because those will balance out insulin level when it comes to beating sleep apnea. Also, try to sleep on your side using a pillow. It will help you much.