Sleep apnea can be considered another cause of the interruption of rest, caused by a problem in our breathing, which leads us to wake up in the middle of the night, however it is possible to counteract it, with some tricks that we will teach you below. , but first let’s learn more about sleep apnea.
What is sleep apnea
Sleep apnea is a sleep disorder that involves exposing a person to more than one pause while breathing and then showing shallow breaths during sleep. The span of breath is called apnea, this can last from a few seconds to several minutes. The duration time is usually somewhere between five to thirty times and can even last up to an hour. After the disorder has occurred, normal breathing returns again, but it is usually accompanied by a loud snort or a choking sound.
Like insomnia , sleep apnea is a disorder that also disrupts sleep patterns. However, this disorder is milder than insomnia because sleep is only interrupted at least three times a week. In severe cases, however, sleep is interrupted more than three times a night.
This particular disorder produces in the person a sleep pattern without rest and not being able to fall into a deep sleep, always being a light sleep, breathing stops or breathing becomes shallow. As a result, the person suffers from a poor quality of sleep, not being able to sleep well, leading to a feeling of tiredness during the day.
How it is produced
Sleep apnea occurs when the flow of air into our lungs stops completely for at least 10 seconds . The most common cause for our breathing to pause during sleep is obstruction of this flow due to muscle relaxation in the areas around the tongue and throat.
If you think that you may be suffering from apnea while you sleep and also wake up feeling tired and bad mood, we advise you to continue reading today’s entry as we believe it will be of your complete interest.
However patients with this condition will be delighted to know that there are ways to try to correct these sleeping problems and thereby regain control over their lives and get a good night’s sleep.
How to know if I have insomnia
Perhaps one of the most effective remedies for sleeping problems is treatment based on sleeping positions. Sleep apnea is usually caused by uncomfortable sleeping. So if you are sleeping on your back frequently, maybe you should try changing your position and resting your body in a different way.
This will likely prevent airway obstruction. But if you think you are suffering from this condition due to allergies, then you have to eliminate all allergens in the home, such as dust, pet hair, and cigarette smoke. Cleaning the air with air purifiers and air filters will be good to help you breathe clean, fresh air.
People who are obese are also the most likely to suffer from sleep apnea. In this case, it is recommended to follow a healthy, well-balanced diet and exercise to lose weight and this will help the treatment of sleep apnea . While you are changing your lifestyle, it is also recommended that you refrain from smoking cigarettes and drinking alcohol, as these vices are critical in triggering sleep disorders among different individuals.
Changes in sleep habits to solve apnea
Some research shows us that snoring usually occurs especially when we sleep on our backs . That is why specialists always recommend sleeping on your side , never on your back or stomach.
To control this while we are sleeping we can make a small ball with socks or stockings, the size of a fist and place it on the bed in such a way that if we move during the night we feel uncomfortable and return to the correct posture. It can also be useful to raise the legs of the headboard of the bed 10 centimeters.
Taking care of your diet for sleep apnea
It seems proven that consuming alcohol and tobacco are very common reasons that favor the appearance of sleep apneas. Alcoholic beverages and tranquilizing drugs can attack the central nervous system , which causes a relaxation in the muscle mass of the diaphragm and also of the jaw, which will increase the chances of us snoring . Therefore, the first thing we have to do as a prevention is to limit the consumption of harmful products and add other much healthier ones to our diet.
Physical remedies for sleep apnea
Another of the main causes for us to suffer from sleep apnea is that we have obesity problems or are overweight. When this condition occurs, it becomes more difficult to breathe, since excess fat presses on the airways , which causes soft tissues to begin to move and noise is originated.
To solve this problem in particular and many others of our health, the most advisable thing is that we go on a diet until we achieve our ideal weight. Practicing physical exercise on a regular basis, much better if it is every day, helps us lose weight and feel better, releasing accumulated tension that will help us sleep every night without having to resort to pills .
Herbal home treatment
Discover how herbs can help us treat problems related to lack of rest, and in particular, respiratory problems.
Tizana for apnea with medicinal herbs
For this remedy we will need lavender, eucalyptus, thyme, mint and lemon balm , about 10 grams of each. All these herbs are added to a liter of boiling water, we keep a few minutes at a high temperature, turn off and let it rest for a quarter of an hour covered so that a tizana can be made. We have to drink a glass of this infusion before going to sleep and our airways will be considerably relieved.
Gargle with medicinal herbs
You can use the combination of medicinal herbs such as sage, spearmint, lavender or mint and gargle with this infusion and then drink it. Gargling has the benefit of helping to treat snoring and thus indirectly help to treat sleep apnea.
Garlic uses to treat sleep apnea
We have talked a lot about the benefits of garlic to treat various physical problems and improve general health, but garlic can also be used to alleviate the symptoms of sleep apnea. You should only chew a clove of garlic before going to bed , if you fear that your breath could scare anyone away, you can remove the internal part (green) or simply step on it and mix it with hot water to drink it.