7 Quick Sleep Apnea Solutions You Can Try Today

7 Quick Sleep Apnea Solutions You Can Try Today - letsreachsuccess.com

If you’ve finally found out you have obstructive sleep apnea, or if you’ve been suffering from mild symptoms for years now without doing anything about it, now is the time to make a change.

Luckily, that doesn’t need to be anything complicated. There are easy sleep apnea solutions you can try right now and at home, without buying expensive devices or making big lifestyle changes that you wouldn’t enjoy.

I’ll now share some natural cures for sleep apnea, as well as some simple alternatives of the cpap machine, that you can easily get and quickly test.

What’s more, most of what you’ll see below will also help you stop snoring, will cure your sleep apnea in the long-run, and will make you more energetic in daily life due to the better sleep you’ll get at night.

1. Positional therapy.

A quick sleep apnea hack is to change your body position and start sleeping on your side.

Backed by science, the so-called positional therapy is a sure fix for positional sleep apnea, but you need to be sure you’ve got exactly that kind of the sleep disorder.

The therapy is related to behavioral strategies that encourage you to sleep on your side at night.

Most people who have sleep apnea usually sleep on their back and are used to this. That’s when an easy to use device you wear around your waist is the way to go to become a side sleeper.

Another treatment option including positional therapy is using a small tool that vibrates reminding you to change body positions when you are lying on your back again.

None of that disturbs your deep sleep in any way, and that’s what makes it one of the effective sleep apnea solutions.

2. Acupuncture.

If you’re a fan of alternative medicine, you might try this out.

Acupuncture has many benefits, some of which include better blood circulation, relaxation and boosted energy. It leads to overall well-being and decreases stress, fatigue, pain and inflammation.

Together with that, some people have seen a positive effect on their sleep apnea events because of that. So if you’re looking for natural remedies, or just want to stop snoring and have tried many other things, give acupuncture a try.

3. A sleep apnea pillow.

Apnea pillows have some pretty surprising benefits.

They are specially made to elevate your head and body in such a way, that you only sleep on your side, keep the airway open and thus cure snoring, and reduce back and neck pain due to the design of the pillow and in what position it keeps your body, while letting you get a good sleep.

4. Humidify your bedroom.

Now that’s something you might not have thought of, but the level of humidity in the room you sleep in is closely related to less snoring and better breathing functions.

That might mean getting a humidifier.

If you don’t want to make any big purchases though and want to keep things even more natural and easier, essential oils can help.

If you’re interested in learning more about Aromatherapy and the benefits of essential oils for your health and sleep, I’d recommend taking this course.

In this course you’ll learn:

  • what the oils are used for;
  • how to blend them;
  • which oils you can use for different ailments;
  • and more.

Check out Aromatherapy-Using Essential Oils In Your Everyday Life.

The result we need is letting more air through your airways. So why not apply a few drops of some nice essential oil on your chest, to provide relief, soothe your throat, and get rid of chest congestion.

Do that before you get to sleep and make it part of your evening routine.

5. Try exercises for sleep apnea.

How Yoga Can Help You Get Better Sleep at Night

Experts have gotten pretty creative with finding natural sleep apnea solutions over the last few decades.

There are many types of exercises you can test, from those using only your tongue, to yoga, to mouth and neck practices.

Some actions you can try at home tonight are the following:

  • yawn for a few minutes and open your mouth as much as you can to stretch the throat muscles;
  • chew gum before bedtime;
  • hold a pencil between your teeth for 5-10 minutes;
  • gargle for a few minutes a few times a day;
  • open and close your mouth quickly. Repeat 10 times;
  • inhale steam using only your nose to clear your chest before going to sleep.

6. Use a mouth guard.

While this is not necessary, it is one of the quick sleep apnea solutions that can ease your symptoms, help you breathe more easily at night and stop snoring so much.

7. Supplements.

Last but not least, when talking about natural sleep apnea cures we can’t forget to mention some supplements and herbs.

Let’s begin with vitamin D and fish oil.

Knowing that sleep apnea leads to oxidative stress which prevents the blood vessels from relaxing properly, then we should consume antioxidants such as vitamin C and E.

Magnesium and calcium are known to promote good sleep, so include these in your menu in the right dosage.

As you can see, there are quite many sleep apnea solutions that you can try right now. The results will come soon too.

What else have you tried to treat your sleep apnea and snoring?

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Facts on Saturated Fat and How it Affects Women’s Health

Facts on Saturated Fat and How it Affects Women's Health

If you’re confused about what food are good for you today, but bad for you tomorrow, you’re not alone.

Take fat, for example. One day, all fats are bad. Then we’re told we need healthy fats. Another day, the perception of what’s considered ‘healthy’ fat is under scrutiny. Here’s the skinny on saturated fat.

The Truth About Saturated Fat

Just a few decades ago, fat was the enemy, especially saturated fat as found in butter and other animal-based food products. They’re the kind of fats that solidify at room temperature, which is due to their atomic makeup; the carbon cells are completely covered, or saturated, by the hydrogen cells.

Foods that contain saturated fats include:

– Red meat
– Eggs
– Cheese and other dairy products
– Poultry
– Pork
– Palm and coconut oil

Saturated fat was thought to cause high cholesterol and ailments like heart disease. However, new research has shown that a diet that includes saturated fat and reduces carbohydrates actually has the opposite effect, especially in women over the age of 50. This has led to the rise of low carb and paleo diets.

The benefits of saturated fat has been studied by researchers, dietitians and journalists like Nina Teicholz, whose book, The Big Fat Surprise, summarizes nine years of research on the subject of saturated fat and women’s health.

The conclusions reached by many who’ve viewed the data are that there is no conclusive evidence that saturated fat causes heart disease or obesity when eaten as part of a balanced diet. In fact, over the period between the first recommendations by the American Heart Association demonizing fat in 1961 and now, heart disease, obesity and related conditions have increased.

How Did Saturated Fat Become the Enemy?

The big turning point came after the release of the so-called “Seven Countries” study conducted by Ancel Keys. This research – and false conclusions – looked at diets around the world. Keys determined that the seven countries with the highest rate of heart disease also consumed the highest amounts of saturated fat.

What the study overlooked, and what turned out to be the real cause of adverse health effects, was that people in these countries also ate the highest amounts of processed carbohydrates and sugar. The problem was that Keys went in with a hypothesis about the correlation between fat consumption and heart disease, and rejected any findings that didn’t support his theories.

What’s it All Mean?

We’re not suggesting that fat doesn’t raise cholesterol, which is a contributing factor in heart disease. However, certain kinds of cholesterol are beneficial, even necessary, to good health.

Adding modest amounts of saturated fat and reducing sugar and refined carbohydrate consumption increases the HDL (good) cholesterol and lowers LDL (bad) cholesterol. The trick is to choose the right kinds of saturated fats, not deprivation.

Food With Beneficial Saturated Fat

The right levels of saturated fat in your diet allows you to enjoy eating again. Food tastes better and is more filling, which means less temptation to binge and less over-eating. Choose saturated fat from healthier foods like coconut oil instead of vegetable oil, and grass-fed beef over grain-fed.

If you’ve been depriving yourself and avoiding ‘real’ foods like red meat, cheese and butter, this is good news. The best diet for anyone is one that uses moderation without necessarily excluding entire food groups.