Sleep apnea is a condition that makes you stop breathing during asleep. In this, you don’t get sufficient oxygen during sleep, which makes you gasp and wake up.
Millions of people all over the world have sleep apnea, making it difficult to get a good night’s sleep. A lot of individuals would like to find a quick remedy that will help them get rid of sleep apnea symptoms snoring, gasping, and fatigue, but the reality is more intricate.
It is crucial to learn what is and is not practically attainable in order to sleep better and have a better life and health. Sleep apnea can be treated in a number of ways. The right treatment depends on the type and the severity of your condition.
Root Causes of Sleep Apnea
In order to prevent apnea, you must know the causes of apnea. It is not possible that apnea occurs accidentally.
It has some modifiable root causes that affect your airway structure, muscle tone, inflammation, and nervous system regulation.
In obstructive sleep apnea, the throat muscles in the back of your throat relax and obstruct the airway when you are asleep. It is usually caused by obesity, old age, and a narrow airway due to a large tongue, big tonsils, or a small jaw.
Central sleep apnea occurs when your brain is unable to send the appropriate signals to the breathing muscles. It can be caused by conditions such as heart failure or a stroke.
The following are some of the common root causes of sleep apnea:
- Fat around the neck
- Obesity
- A small jaw, large tonsils, or a large tongue
- Chronic inflammation
- Nasal congestion
- Thyroid issues
- Diabetes
- Hormonal Imbalance
Your healthcare provider may undergo a sleep study to identify the root cause of your disease in order to manage it well.
Ways to Get Rid of Sleep Apnea
1. Medical and Device Base Treatment
Medical and device-based treatments are often needed to manage your sleep apnea, especially for treating moderate to severe cases. These devices keep your airways open, stabilize your breathing system, and prevent low oxygen levels during sleep.
CPAP is the first and most recommended treatment when it comes to obstructive sleep apnea. It is basically a mask that maintains your airway during sleep. It is quite efficient when you use it at night. It alleviates your symptoms but does not fully cure the condition.
There are some people who cannot tolerate standard CPAP and go for devices like BiPAP. It provides two pressures, one pressure to inhale and one to exhale. It is particularly beneficial to individuals with central sleep apnea.
The other options are custom-made oral appliances to be worn at night. These are the most suitable devices to treat mild to moderate apnea and can be the best alternative to CPAP.
2. Weight Loss
In case you have sleep apnea, your doctor may advise you to lose weight. Fat, particularly around your upper body, can cause narrowing of your airway and a higher chance of difficulty in breathing.
Research also indicates that even a slight weight loss, that is around 5 -10%, can reduce the severity of your sleep apnea.
You can lose weight in a balanced way by eating foods that fight inflammation. Eat lean proteins, such as eggs and fish, healthy fats, such as avocados, nuts, and seeds, and carbs rich in fiber, such as berries, beans, and whole grains.
Regular aerobic and strength training will also enhance your metabolism and keep your muscles strong. Weight loss can cure sleep apnea in some individuals. But if you gain the weight again, this problem can come back too.
3. Adjust Your Sleep Position
Positional therapy is effective in reducing the incidence of apnea in several individuals with mild to moderate sleep apnea.
Sleeping on your back (the supine position) can make your symptoms worse. So, it is best to sleep on your side, which can help breathing return to normal.
- Use body pillows to maintain your side position during sleep
- Wear a positional device that prevents you from lying on your back
- Lift your head up during sleep to reduce nasal congestion
Positional therapy, like sleeping on your side, has the power to reduce instances of apnea by half in some individuals; however, it is most effective when combined with other strategies.
4. Treat Your Inflammation and Allergies
The symptoms of sleep apnea may be reduced with the help of treating inflammation and allergies. When your nose is clogged or swollen, you will find it more difficult to breathe as you sleep, and this may aggravate your apnea episodes.
This can be controlled by rinsing your nose with a salt solution before going to sleep, which removes mucus and allergens.
Also, try to stay away from foods that trigger your inflammation. Examples of common triggers include processed foods, excessive sugar, and dairy, and some triggers like smoking, pollution, and indoor allergens such as dust or mold.
Your breathing can be improved by adding herbs like turmeric or ginger to your food. Blowing your nose cleans the passages and helps you breathe more easily and with less resistance.
This can make sleep more comfortable and help your treatments, like CPAP or mouth devices, work better.
5. Add A Humidifier
Dry air can irritate and congest your nose, throat, and airways, resulting in a more inflamed and congested airway.
A humidifier adds moisture to the air. Using a humidifier at night can be a simple but effective way to reduce sleep apnea discomfort and help maintain consistent breathing during sleep.
This will help you to keep your nasal passages open and make your throat less dry and irritated. To get the most from a humidifier, use a cool-mist or warm-mist humidifier in your bedroom. If using CPAP, consider a built-in heated humidifier for best results. This small step can improve your airflow during sleep and reduce your chances of nighttime awakenings.
6. Adapting Sleep Hygiene Practices
Sleep hygiene is one of the most effective ways to prevent the symptoms of sleep apnea from returning.
When you go to bed and wake up at the same time each day, you teach your body to have a normal sleep rhythm, which helps you breathe more regularly at night. Avoiding certain foods and beverages like caffeine that stimulate you before bed and making your bedroom cozy will help you to sleep better.
How Kairos Helps You to Get Rid of Apnea
If you have sleep apnea, we will work together to find the best solution to help you get rid of sleep apnea. It is important to use your breathing device or oral appliance as prescribed, though it may take you some time to adjust.
Mild sleep apnea can sometimes be improved dramatically by following simple lifestyle changes. But moderate to severe apnea often requires a combination of lifestyle strategies as well as medical devices.
If you are facing challenges, don’t hesitate to get in touch with us. Lola, one of our functional nurse practitioners, is here to help you create a plan that supports your sleep and overall well-being.
