Tricks for Fighting Sleep Apnea
Sleep apnea is a disorder that prevents you from breathing well while you sleep. Your breathing can stop anywhere from one to several seconds one or several times per night.
This is a common problem for those who suffer from asthma or respiratory problems.
As you can imagine, this can cause various health problems.
Sometimes, it can happen 30 times or more per hour. However, after the break, your breathing returns to normal. Sometimes, it comes back with a strong snoring or a sound like a person choking.
Unfortunately, sleep apnea can bother your friends and family.
In this article, we want to give you some tricks so you can avoid or lesson the effects of sleep apnea.
Set a sleep schedule
The most common way to treat apnea is to set a sleep schedule. Make sure that the times are continuous and consistent.
This lets your body enter into a “lighter” state of rest. Remember that not being consistent or comfortable when sleeping makes you more likely to have muscular irregularities and breathing problems.
Try to get a solid seven to eight hours of sleep per night and set a specific sleep schedule for yourself.
Obesity is loosely related to sleep apnea. This is because your body is overloaded with unnecessary body mass.
Fat accumulates in your throat and neck. This is dangerous because it blocks your airways. This causes snoring and stops your lungs from working at their best.
The best thing to do is work on your diet. You should include natural foods and try and exercise as much as possible.
This process of losing weight will require an effort, especially if you’ve had bad habits for a long time. Because of this, it’s better to start and change little by little.
Sleep on your side
When you sleep face up, it’s much harder for your respiratory system to resolve the issues of sleep apnea. This includes blocked air passages.
Your tongue and the soft tissues in your throat naturally fall. If you’re sleeping on your back, they fall on the back of your mouth. This blocks your air passage and causes snoring.
To sleep on your side, place a pillow between your knees while you sleep. This keeps you from unconsciously changing position and is better for your back.
It’s important that you always avoid sleeping on your back or belly. These two positions cause interrupted sleep. In addition, you’ll end up snoring much more.
Add exercise to your routine
As we said, losing weight is important to avoiding sleep apnea. Getting this is impossible if you don’t make exercise a part of your life.
Also, continually exercising strengthens your airways.
If that wasn’t enough, when you make exercise part of your day, you help your body rest later.
This means that when you try to get to sleep, you’ll fall asleep much easier.
Make sure you’re getting enough magnesium
Sleep apnea mainly affects the muscles in your upper throat. This means that you need to make sure that they can do their jobs.
Magnesium is an essential mineral that directly affects muscles all over your body. Because of this, you need to make sure you have the right amount.
You can take magnesium supplements or foods like:
- Leafy greens
- Several types of nuts and seeds
Our recommendation is to eat enough foods that are rich in magnesium. This is the best option for staying healthy without having to spend too much on pills.
Stay away from tobacco
Smoking is one of the main causes of sleep apnea. This is especially true in the case of obstructive sleep apnea. The chemicals in smoking or tobacco produce cause constriction, inflammation and irritation in your airways.
If you want to stop snoring, stopping smoking should be one of your first options.
The best thing to do is to avoid cigarettes and tobacco in all of its forms. If you really need to have something in your mouth, try electronic cigarettes.
Maybe you didn’t expect this tip. However, singing strengthens the soft tissues in your palate and throat.
By increasing your muscular control in these areas, you diminish the probability of your airways being blocked. After all, this happens because of loose or lax muscles.
Now that you know this, sing once in a while. It doesn’t matter if you don’t have a good voice. The only thing you need to do is choose your favorite song and sing in the shower.
Also, remember: singing helps you to naturally get rid of stress!
Main image courtesy of © wikiHow.com