Natural Treatments for Sleep Apnea
Hey, guys. Axe, here, of naturalmedicine and founder of DrAxe . In this tutorial, I'm going to go through a sevenstepprocess on how to overcome sleep apnea. If you struggle with sleep apnea, snoring, insomnia,just trouble sleeping at night, these tips are going to help you big time. The number one thing you've got to start doingif you want to overcome sleep apnea is look at your diet. Now, sometimes sleep apnea canbe related to weight gain. It can be related to inflammation in different areas of yourbody. But if you can follow these dietary tips, it's going to help tremendously.
The first thing you want to do is you reallywant to focus on supporting your metabolism. You want to focus on getting three thingsevery single meal: good quality protein, healthy fat, and fiber, those three things. Most peoplewith sleep apnea, most people tend to consume too many carbohydrates and too much sugar,which can actually affect your insulin levels and your metabolism, which causes sleep apnea.So again, healthy protein, such as bone broth protein, organic chicken and turkey, wildcaughtfish, grassfed beef, getting good quality protein is important. Number two, fiber, getting more vegetablesand fruits in your diet and wholesprouted
grains, such as brown rice, that's where youwant to get your fiber. The healthy fats, things like coconut oil, olive oil, organicnuts and seeds, those are some ways to get some good healthy fat in your diet. So again,focus on a healthy diet, a diet that's antiinflammatory and that helps balance out insulin levelsis going to be big when it comes to beating sleep apnea. Number two, there are certain things you wantto avoid. If you have sleep apnea, you want to avoid intake of alcohol, caffeine, smoking,and also you need to be aware of sedatives. If you're taking sedatives on a regular basis,that can really cause sleep apnea. Stay away
from those things. If you're saying to yourself,quot;Well, I'm still going to do caffeine and alcohol,quot; then what I would do is not do coffee.I would just do a little bit of tea, like a green tea during the day. So again, just tone it down some. The otherthing I would do is, if you're drinking alcohol, limit it to one glass. When you start doingmore than one glass, more than one beer, more than one glass of alcohol, that's really goingto affect your sleep cycle. And no more than two days a week. Again, bring the alcoholdown, because that will absolutely cause sleep apnea.
The number three tip is to treat acid reflux.Many people with sleep apnea have heartburn, GERD, or acid reflux, or some type of digestiveissue that's causing their sleep apnea. Now, the way to overcome that is to follow thesedietary tips. You want to eat smaller meals, so you don't want to overeat, and get moreorganic meat, vegetables, and fruits. You've got to be careful overconsuming thegrains, the pastas, the breads, the chips. All of those things will really cause acidreflux and sleep apnea. Also, supplementing with digestive enzymes, probiotics, and applecider vinegar. So probiotics, enzymes, and apple cider vinegar, all of those can helpin the natural treatment of acid reflux and
reduce sleep apnea. The number four thing you want to considerdoing to beat sleep apnea is getting a humidifier in your bedroom. Oftentimes, it's the humidityor being too dry in the bedroom that actually causes sleep apnea. So look into getting ahumidifier and sometimes an air purifier. So a humidifier, an air purifier, those thingscan actually help support your body and you breathing better and overcoming sleep apnea. Number five is your sleeping position. Manypeople with sleep apnea sleep on their back. Some of them sleep on their stomach. You wantto sleep on your side. What you want to do
Trouble in Bed When Sleep Turns Against Us
Say you've been napping, like between classes, or after a long night out, or, I don't know, after broadcasting on YouTube for 48 straight hours to raise money for charity. Now, imagine you waking up, and suddenly you discover that you can't move. You want to speak, but you can't; you're mind is acutely aware of what's happening, but you are powerless to get your body to do anything. It may last a few seconds, it may last a few minutes, in rare cases it can last more than an hour it's called Sleep Paralysis and you might not have to imagine it
because up to 40% of us have experienced this sleep disorder at some point in our lives. I am one of them. We don't like to think about the bad things that can go on while we're in dreamland just as we hate the disorders that keep us from even falling asleep Hello, Insomnia. But even though we've talked a lot on this show about the science of sleep Why we need it Why we dream
and where dreams come from. There is a whole other polymorphously messed up realm of human biology that explains what happens when sleeps turns against us. We can't turn our brains off. We forget to breathe. We have waking hallucinations. Some of us even walk, eat, run, and have entire conversations when we're asleep. The halfasleep brain is a crazy place
and once you understand it, you may never see the back of your eyelids the same way again. (intro music) When most people think of the things that cramp our sleep style they think, Insomnia. But defining, diagnosing, and treating this most common sleep disorder can be tricky. In fact, for a long time, most scientists considered insomnia to be a symptom of another problem like depression, anxiety, asthma, stress, substance abuse, a traumatic injury even jetlag Though, today, insomnia is considered by many to be a chronic disease of its own
that interacts with other medical conditions So, if you've ever had prolonged trouble falling asleep, or staying asleep but you don't have any other health issues then s would probably say that you have Primary Insomnia. If you do have something else going on, like a physical or psychological condition then you've got Secondary Insomnia. And most cases of Secondary Insomnia are chronic meaning it lasts for more than a month.
There are also cases of Acute or shortterm Insomnia which is usually triggered by stress or some specific life event Whatever the cause scientists believe these Insomnias are the result of the simple but eternal struggle between arousal and sleepiness. More and more research is suggesting that a condition known as HyperArousal where the nervous system remains in a constant state of alert may be the main reason for chronic insomnia.
Sleep deprivation disparities in health economic and social wellbeing Lauren Hale at TEDxSBU
Good morning! OK. Raise your hand if you did not get enough sleep last night. There are many possible reasons for this. Maybe you were up late at night because you had a toddler screaming for you in the middle of the night. I know I did! Or maybe you were cranking away
on that final document for work or for school. Or maybe you just got sucked in to watching another episode of the Daily Show. OK. So now, raise your hand if you are regularly not functioning at your top game because of how you slept. OK. So as sleep deprived as we are, we are among the lucky ones.
I say that because to be here today you need to be affiliated with Stony Brook University. That tells me that you've had the opportunity to pursue higher education. Further, to be here you have to have the ability to make choices about how you spend your time, control over your life.
Imagine how much harder it would be for you to sleep and to function, if you didn't have that control over your own time. I know it's hard to put yourself in someone else's shoes, but imagine, for example, if you didn't have enough money to feed your children. How hard would it be for you to sleepé Or imagine if your crowded urban apartment
was too noisy, or too cold, or too unsafe for you to comfortably fall asleep at night. My goal today is to get you thinking about the social patterning of sleep, why some of us are sleeping worse than others and what the consequences are for society. In my research, I investigate the underlying causes and consequences of sleep deprivation
and sleep disorders. Today I'll share with you some of the results of my research and that of my colleagues. And I hope to convey to you why we, as individuals and as a society, should be deeply concerned about how we sleep and what we can do about it. So, for everybody, whether you're rich or poor,