There are sleep apnea treatments that can help a person rest peacefully without the use of medication. Sleep apnea causes a person to have periods of shallow breathing while they sleep. They may even have brief periods where their breathing stops altogether. These lapses in breathing can last for several seconds. This can happen as many as 30 times in one hour, making it difficult to get a good night's rest.
Sleep apnea occurs when a person's airways become blocked. The blockage is caused by soft tissue in the back of the throat, which collapses and closes when a person sleeps. This is what causes a person to stop breathing. The brain will then signal the person to wake up and breathing resumes. This process will occur several times through the night, resulting in interrupted sleep. This condition can be managed with natural sleep apnea treatments.
Choose a Good Sleeping Position
A good sleeping position is one of the most effective sleep apnea treatments. People who have sleep apnea should avoid sleeping on their backs. Doing so will cause the tongue to slide to the back of the throat, which will constrict the airway and obstruct breathing. It's also not a good idea for people who have sleep apnea to sleep on their stomachs.
The American Sleep Apnea Association recommends that anyone who has sleep apnea sleep on the side of his body. The best way to do this is to have his head elevated. The pillow should be propped so that his head is raised about four inches off of the bed. This will help keep the tongue and soft tissue near the throat from moving forward. As a result, there will be less snoring and it will be easier to breathe.
Lose Excess Weight
Excess weight is a risk factor for sleep apnea. In fact most people who have this condition are over weight. The reason for this is that excess weight, especially if it's in the neck area, can cause breathing difficulties. The excess weight can cause excess soft tissue to form near the throat. Women who have a neck that is 16 inches, and men who have a neck that is 17 inches, are at a greater risk for sleep apnea.
Research suggests that losing even a modest amount of weight can be an effective sleep apnea cure. A study published in the American Journal of Respiratory and Critical Care Medicine analyzed 72 adults who had sleep apnea and were overweight. 62 percent of the patients who lost weight during this one year study, also reported that they no longer had sleep apnea. They also had improvements in blood pressure and cholesterol levels.
Keep the Airway Muscles Strong
Keeping the airway muscles strong can help prevent or minimize the symptoms of sleep apnea. If the muscles near the throat are firm, then they are less likely to collapse and block the airway when a person sleeps. Singing is one way to keep these muscles strong. Just fifteen minutes of singing a day can help increase muscle control of the soft palate and the throat.
A study published in the April 2009 issue of The American Journal of Orthodontics suggests that jaw exercises help to properly position the jaw muscles to prevent airway obstruction in people who have sleep apnea. Another way to keep the airway muscles strong is to regularly play the didgeridoo. Playing this wind instrument for 25 minutes a day can help strengthen the muscles in the upper airway.
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