When it comes to having a good night’s sleep, the sky’s the limit to what we are going to do to accomplish it. Sleep apnea individuals know better than anyone how sleep therapy such as CPAP machines makes all the difference between groggy and irritable waking up or well-rested and alert facing the day.
When you have sleep apnea, by keeping your CPAP machine and mask clean and ready to use each night, you plan every day to get a good night’s sleep and your preparations pay off. But there are several natural sleep aids that are easy to integrate into your life, and they might be able to lull you into deeper, more restful sleep, if you’re searching for ways to improve your sleep hygiene even more. Here are some suggestions.
Weight loss techniques
Carrying extra body weight will increase the risk of sleep apnea for certain individuals. Excess fat in or around the neck, in particular, can potentially affect the breathing of a person and exacerbate sleep apnea. A successful first step in treating obstructive sleep apnea may be to lose extra weight. Such steps that can be taken by a person to lose weight include:
reducing the intake of processed and fast foods
engaging in regular physical activity for at least 30 minutes each day
minimizing the consumption of high sugar beverages
By boosting inflammation and fluid retention in your throat and upper airway, smoking leads to sleep apnea.
Regular exercise may have a significant impact on the length and quality of sleep, in addition to helping you lose weight. Sleep apnea symptoms can be minimized by aerobic and resistance exercise, while yoga is also good for strengthening the muscles in your airways and improving breathing.
Side sleeping position
A body positioning pillow or another comparable system is one of the most common approaches to home remedies for sleep apnea. By preventing a person from sleeping on their back, these positioners work. People who have obstructive sleep apnea, as they sleep on their back, are more likely to have episodes. A side sleeping backpack is one example, which is a vest-like clothing object that has a bulging portion on the back. When wearing the backpack, if a person attempts to roll over on their back, they can not keep the position and must move to one side or another.
Raise the head of the bed
Sleeping at an angle of around 60 degrees at the head of the bed will help minimize the number of episodes of apnea. For individuals who have sleep apnea that worsens when they lie on their back, but who find it hard to sleep on their side, this solution may be successful. By sleeping in a bed or chair that has an adjustable upper part, people would be able to achieve this position. Alternatively, to keep their head high, they may use pillows or buy a body wedge for their torso.
Oral or dental appliances
Wearing an oral brace that keeps the tongue or jaw in a certain position to help encourage improved breathing is another home remedy for sleep apnea. In most cases, however, a prescription will be needed for an oral product, and a dental specialist who has expertise in sleep medicine will need to suit it.
Breathe in some aromatherapy
For decades, essential oils derived from aromatic plants have been used as mood elevators, pain reducers and stress relievers, both encouraging healthy sleep.
Sip a nice cup of herbal tea
Before bed, it can have relaxing, calming effects to drink a warm glass of caffeine-free herbal tea and can become a fun part of your sleep routine. Although the study is still out on their degree of efficacy in helping you get and sustain good sleep, there have been beneficial findings from several herbs used in teas. Before taking any herbal supplements, be sure to speak to your doctor, also in tea form, as they can interfere with some medications.
Prepare your mind for relaxation
The power of calming down and taking time for mindfulness, deep breathing and relaxation is never underestimated. While these individual activities do not send you into immediate restful sleep, adding meditation on mindfulness to your routine will enhance the quality of sleep.
Are You Looking for a Sleep Apnea Specialist You Can Trust?
With over 30 years of professional experience helping patients renew and beautifying their smiles, Balfour Dental continues to be the preferred dental office for families in Brentwood California and the surrounding communities of Antioch, Oakley, Discovery Bay and beyond. Dr. Rayani and Dr. Siao both have many different certifications, including Invisalign Certification, Implant Dentistry, Sleep Apnea Treatment, Cerec CAD-CAM Restorations, Neuromuscular Dentistry, and Implants respectively. Our dental office is locally owned and operated by Dr. Dimple Rayani and Dr. Sien Siao, two professionals with vast experience in Implant Retained Denture treatments as well as in general dentistry. If you are looking to renew your smile, contact Balfour Dental today!