The symptoms of sleep apnea: you can’t sleep at night, and you can’t wake up in the morning
Sleep apnea isn’t a nice disorder to have, because it causes you not to sleep well. While you are sleeping, your breathing is shallow, you have uncontrollable pauses in your breathing, and this can wake and startle you – occurring a few times in an hour. The thing is, you are not even aware of it. Some people who suffer from sleep apnea believe that they had a good night’s rest. This condition is not something to be ignored either, because it’s not just heavy snoring, it’s more serious than that and should be checked out by a doctor, as it can be life-threatening too!
Sleep apnea is not something you can sleep on
- If you have breaks in your normal breathing as you sleep, less oxygen reaches your brain and other parts of your body. If you are a sufferer, it is likely that you will wake up suddenly out of your sleep, gasping for air. The whole process of stopping and starting type of breathing that goes along with sleep apnea can cause you to snore loudly, to suffer from poor sleep, and to wake up making choking noises as you gasp for breath. The next day you feel fatigued and even anxious during the day.
- When you miss out on good sleep, it can take years off your life.
- There are long-term complications of sleep apnea too, and one of them is an increased risk of heart disease, diabetes, stroke, depression, obesity, memory problems, sexual dysfunction, and viruses. Not very nice medical conditions as you can see.
- Some people who have sleep apnea will use a breathing mask to help control their symptoms, failing to get to the bottom of the problems that are connected to sleep apnea.
- Sleep apnea can include experiencing inflammation of the throat muscles. The good news is that it can be treated and prevented. You just need to make some lifestyle changes, and if you are overweight, now is a good time to lose some weight. Reducing the inflammation, improving your diet and also exercising are things that can clear up your sleep apnea.
How do I know I have sleep apnea?
- There is usually a study test that your doctor will carry out on you called a polysomnogram. This is a test that consists of multiple tests. Your physical activities will be recorded and transmitted as you are sleeping.
- There will be surface electrodes placed on your face and your scalp which will record electric signals. Belts will be placed around your abdomen and chest to record your breathing.
- You get equipment called an oximeter probe which will be placed on your finger. This will measure and record how much oxygen is in your blood. Your doctor will then analyze the records to figure out whether you have sleep apnea or not. Maybe you actually have another disorder. But the polysomnogram will reveal the facts – you can be tested at a sleep center lab, or a hospital; even at home if there is not a whole lot of complicated stuff to go through with your sleep apnea.
Natural treatments for sleep apnea
To get to a good healthy weight
- One of the reasons why, if you suffer from sleep apnea, it is advised that you lose weight, is because you also have probably gained weight on the inside of your neck. If this is the case, it can affect your throat muscles as well as affect your breathing. This is because the fat deposits around your upper airway can obstruct your normal breathing. Some experts suggest that you get a measurement of your collar size and neck circumference. For instance, if you are a man and your neck has a circumference of over 17 inches or 43 centimeters and a woman’s neck circumference is over 15 inches or 38 centimeters, you are at higher risk for sleep apnea.
- Struggling with being overweight and getting poor sleep along with suffering from sleep apnea might all feel like you are in a vicious cycle because lack of sleep means lack of weight loss. Obesity can increase your risk of sleep apnea, but also contribute to other diseases.
- Research shows that having sleep apnea adversely affects your multiple organs and systems and is associated with insulin resistance, cardiovascular disease, systematic inflammation, visceral fat deposits and dyslipidemia.
- A good goal is to try and lose about 10% of your body weight – this can help to reduce the symptoms because it will help prevent your airways from collapsing while you sleep. Inflammation will also be reduced around your throat muscles.
Eating right maintains good weight loss
Eat a high-fiber diet which will include veggies, fruits, seeds, nuts, sprouted beans, legumes, and ancient whole grains. Try and eat around 25–30 grams daily of these types of foods. Eating healthy fats is vital also, as well as eating the right amount of protein. Coconut oil has natural fat-burning effects in the body and even helps with improving gut health too. There are other very healthy fats too, such as pure olive oil, avocado, and the fats from beef that are grass fed and not grain fed. Seeds and nuts are imperative as well. By eating protein foods, you are building muscle as well. Include proteins such as free-range eggs and wild caught fish.
These are herbs which help the body to function optimally during stressful times. Maca, rhodiola, and ginseng are fantastic for helping to control health conditions that can make it so hard to lose weight. Did you know that when you are highly stressed, you have thyroid issues, adrenal fatigue, leaky gut, cellular toxicity and candida, making it pretty hard to lose weight?
Get in regular exercise, every day
Exercise is the prescription for good sleep, because it helps to regulate your hormones, adding muscle mass, burning calories, and breaking up nasal congestion. You need to try and get at least 30 minutes of exercise, not light, but at least moderate, 2 times a week. Try and avoid sitting as much as possible, walking wherever you can, climbing the stairs at work, etc. You should also try burst-training exercises such as high-intensity interval training (HIIT). There are highly challenging exercises that get done in half the time you spend at the gym.
Essential oils are invaluable when it comes to weight loss for apnea. Grapefruit, cinnamon, ginger, these oils will help you control your appetite, your hormones and your digestive symptoms.