Home Remedies for Sleep Apnea

Sleep apnea may be a quite common upset during which a person’s respiration is interrupted or perhaps stopped involuntarily whereas sleeping. It will last for ten seconds or a lot of and will occur many times an evening.

Sleep apnea may be caused by blocked or narrowed airways in your nose, mouth or throat. It may also occur once the brain fails to transmit signals to your respiration muscles.

According to the National Sleep Foundation, this disorder affects over eighteen million Americans. sleep disorder will have an effect on anyone, as well as kids. However, it affects males over females and significantly African-American and Hispanic males.

Other factors that place you at increased  risk area unit being older than sixty, obesity, thick neck circumference, slim throat, heart diseases, case history, regular intake of alcohol, sedatives or tranquilizers, excessive smoking and nasal congestion.

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Common signs and symptoms of sleep disorder area unit poor quality of sleep, excessive daytime temporary state, loud snoring, episodes of respiration surcease throughout sleep that's witnessed by another person, rousing dyspnoeic for breath, dry mouth, headaches upon rousing, sleep disorder and a focus issues.

Left untreated, sleep disorder will cause several health issues like high pressure level, heart diseases, stroke, polygenic disease and depression. So, if you've got sleep disorder, get wise properly treated. along side standard treatment, you'll attempt some home remedies and manner changes to scale back sleep disorder symptoms.

home remedy for sleep disorder

Here area unit the highest ten home remedies for sleep disorder.

1. Honey

Honey is beneficial in treating sleep disorder. Its medication properties facilitate scale back swelling round the throat space that may impede airways. additionally, it lubricates the throat to stop snoring, one in all the foremost common symptoms of sleep disorder.

Honey additionally promotes sleep and relaxation. Moreover, it helps maintain healthy weight and stop blubber. Losing weight is a vital step for the treatment of sleep disorder.

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Add one tablespoon of raw honey to a glass of heat water and drink it daily before planning to bed.
Another option is to combine one teaspoon every of honey and black pepper powder in a very glass of heat water. Sip it slowly before planning to bed.
To change state, drink a glass of heat water with one tablespoon of honey and therefore the juice of ½ lemon on Associate in Nursing empty abdomen daily within the morning.

2. Chamomile

Another effective seasoner treatment for sleep disorder is Anthemis nobilis. The herb contains chemical compounds that may relax muscles and nerves, cause sedation and promote temporary state. additionally, its medication effects will facilitate get eliminate obstruction of the airways that cause snoring.

Add two teaspoons of dried Anthemis nobilis to a cup of predicament. cowl and steep for five minutes. Strain, then add a bit honey and a pinch of cinnamon powder. Drink this tea one hour before planning to bed daily.
You can additionally prepare a massage oil with one half Anthemis nobilis oil and 2 components vegetable oil. Massage your neck with this oil a number of times daily.

3. Cinnamon

According to written material, cinnamon has sedative properties that may assist you sleep higher and treat respiration issues related to sleep disorder.

Add one tablespoon of grated ginger and a medium-size cinnamon follow one cup of predicament. Boil it for a number of minutes, strain and add some honey. Drink it daily before planning to bed.
Alternatively, combine one to two teaspoons of cinnamon powder in a very cup of predicament. Drink it once daily.
You can additionally prepare a paste of cinnamon powder and water and apply it on your forehand and chest. Leave it on for a number of minutes, then rinse it off with water. Use pro re nata to open blocked passages.
Note: people who area unit taking different medications ought to consult a doctor before taking cinnamon.

4. Lavender

Lavender is another well-known remedy to assist contend with sleep disorder symptoms. Its soothing, sedative and quiet nature prevents muscle obstruction within the throat, that helps you fancy quality sleep.

Add a number of drops of lavender oil to a bath of predicament and inhale the steam before time of day.
Another option is to place a number of drops of the oil on a tissue and tuck it beneath your pillow, or just add a number of drops of lavender oil into the diffuser before planning to bed.
You can additionally add two teaspoons of dried lavender buds to a cup of predicament. cowl and steep for five to ten minutes. Strain and add some honey. Drink it two or three times every day.

5. Garlic

Garlic is another sensible home remedy for treating sleep disorder. Its medication property helps scale back inflammation within the system, therefore creating your respiration easier after you sleep. It additionally helps alleviate enlarged tonsils and prevents snoring.

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Eat two to three cloves of garlic on Associate in Nursing empty abdomen followed by a glass of water. Repeat daily till the inflammation and symptoms subside.
Also, embody garlic in your change of state or take garlic supplements once consulting your doctor.

6. Peppermint

Peppermint is a superb herb to scale back airway blockages. Its medication property helps scale back inflammation, that successively promotes straightforward and swish respiration. Peppermint additionally works well to stop snoring.

Add a number of drops of flavoring to a glass of water so gargle with it. do that daily before planning to bed.
You can additionally drink a number of cups of peppermint tea daily. to create the tea, add one tablespoon of crushed peppermint leaves to a cup of predicament. cowl and steep for ten minutes. Strain and add some honey. Drink it whereas the tea continues to be heat.

7. heat Turmeric Milk

spiced turmeric milk

The combination of milk and turmeric can facilitate treat sleep disorder symptoms. Milk contains the organic compound tryptophane that promotes sleep. Turmeric’s medication property helps scale back inflammation within the system to assist you breathe freely whereas you sleep.

Add one teaspoon of turmeric powder to a cup of milk.
Boil and permit it for a number of minutes on low flame.
Remove from heat and add a bit honey.
Drink it daily half-hour before planning to sleep.

8. Epsom Salt tub

epsom salt

Naturopathic practitioners suggest taking Associate in Nursing Epsom salt tub before planning to bed to fancy sound sleep. The Mg in Epsom salt helps relax sore muscles and creates a sense of well being. This successively helps you fancy higher sleep. Moreover, Epsom salt helps scale back inflammation within the body.

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Add two cups of Epsom salt to heat bathwater and blend well.
Soak during this tub for regarding twenty minutes a minimum of one hour before planning to bed.
Use this remedy two or three times per week.

9. Almonds

almonds

Another easy home remedy for treating sleep disorder is almonds. Being high in Mg, almonds promote sound sleep and muscle relaxation. They additionally facilitate in control the body’s internal clock.

Eat one or two of dry cooked or soaked almonds each day.
Alternatively, a minimum of one hour before planning to bed eat toast with almond butter, followed by a glass of water.

10. Throat Exercises

blowing a balloon

Doing throat exercises frequently will facilitate ease sleep disorder symptoms. These exercises facilitate strengthen the muscles to stop blocked or narrowed airways in your nose, mouth or throat. They additionally facilitate scale back snoring and promote sound sleep at the hours of darkness.

Blow a balloon victimization deep breaths while not taking it out of your mouth for as long as doable. Repeat this exercise five times daily. whereas doing this exercise, make certain to inhale through your nose and exhale through your mouth. this can facilitate correct flowing through your nose throughout sleep.
Playing the Didgeridoo half dozen days per week for regarding twenty five minutes when may also scale back moderate sleep disorder symptoms.
Consult your doctor to find out regarding a lot of throat exercises.

Additional Tips

Inhale steam deeply through your nose for ten minutes before planning to bed to stop congestion.
Treat nasal congestion with over-the-counter nasal sprays, neti pots, saline drops and decongestants.
Drink ½ cup of Indian gooseberry juice before planning to bed.
Use Associate in Nursing oral appliance like continuous positive airway pressure (CPAP) to treat delicate to moderate sleep disorder.
Avoid sleeping on your back because it will cause your tongue and taste bud to rest on the rear of your throat, which might block your airway. Rather, sleep on your aspect or abdomen
Avoid alkaloid and significant meals at intervals two hours of planning to bed.
Maintain regular sleep hours to assist you relax and sleep higher.
Avoid alcohol and sedatives as they forestall the brain from obtaining enough element to perform properly.
Use a humidifier or steam vaporizer within the room to stay your air passages dampish.
Massage your body with heat vegetable oil or vegetable oil before planning to bed to assist you sleep higher.
Lose excess weight. this can facilitate relieve constriction in your throat and improve your health condition.
Quit smoking because it will worsen sleep disorder symptoms.
Take Mg and Ca supplements, that area unit each sleep boosters. Consult your doctor for the right indefinite quantity.
Increase your intake of antioxidant to boost communication passageways between the brain and different body components.
Try treatment in conjunction with normal treatments to treat sleep disorder symptoms.
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