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
Can You Fake Sleep
Imagine you wake up thinking I had a wonderfulnight's sleep, I feel fantastic and I'm going to get up immediately. If you're anythinglike me, that never happens. No matter how much sleep you get, there'salways that niggling voice inside your head just a little bit more, the snooze button,more alarms, and you thinking about how tired you are. But simply thinking you got a good night'ssleep can improve your brain function. In a recent study researchers told participants that those who spend more than 25% of their time asleep in REM sleep have better cognitive functioning.
Last week I mentioned when we sleep, we cyclethrough stages of light and deep sleep. The first and second stages are light sleep andwe can be woken up easily. When you reach the third stage you enter deep sleep. Andfollowing that is rapideyemovement, REM sleep, where your eyes actually move backand forth and you're most likely to dream. But the study was all a set up. The participantsslept in a lab and the researchers told some that they had 16% of REM sleep and othersthey had 29% of REM sleep the night before. When they were tested for their attentionspans and processing speeds, those told that they had aboveaverage REM sleep performedbetter and those told they had belowaverage
performed worse. The researchers called the effect Placebosleep because it's kind of like the placebo effect, where in medical treatments a faketreatment like a sugar pill is given to a patient and it actually improves their conditionbecause they believe it will help. In this case, simply believing that you hada good night's sleep, even if you didn't, improves performance. But can you really fakesleepé Not in the Homer Simpson way but in the way where you actually believe you hadmore or better quality sleep the night before. It's totally unrealistic that you wouldbe in a lab setting every night or you would
have an expert with you every morning to sayyou slept well. That would be weird. But you could stop thinking and talking abouthow tired you are, and plan a nap. Researchers say an afternoon nap is the ideal remedy forfatigue from sleep loss. Again, that's kind of unrealistic for those of us with jobs whoaren't as brazen as George Costanza. One solution is active rest or progressivemuscle relaxation. You focus on one muscle group in your body, like your hands, makethem really tense for about 15 seconds then release and you do that up and down your body.You should feel recharged. Like napping, active rest improves our mood and is good for feelingsof fatigue and your stress levels.
While it's really hard to tell what thequality of our sleep was actually like, if you're feeling fatigued you should snoozeless and nap more. Or active rest. It's almost napping. So it seems that the key to faking sleep isactually. Faking sleep. In the Homer Simpson way. Chances are you've woken up feeling reallydrowsy and confused. Check out my tutorial last week, which is an explainer on severe sleepinertia or sleep drunkenness. And if you've tried active rest instead of napping, letme know what that's like in the comments or
if you haven't, try it at work and let meknow how it goes. if you can get away with it. And if you haven't already, subscribeto BrainCraft! I have a new brainy tutorial every Thursday.
Does Obstructive Sleep Apnea Cause Cancer Thousand Oaks Malibu Westlake Village Popper
There is no scientific evidencethat sleep apnea causes cancer. A recent article showing an â€œassociationâ€� of sleep apnea with a higher mortality from cancer has recently raised controversy. However, when one sifts through all of the data, both supporting and conflicting, there is no clear association of sleep apnea and cancer risk.
What is known is that low levelsof oxygen associated with sleep apnea, especially severe sleep apnea, has been shown to cause anincrease in growth of blood vessels. Low oxygen levels from other causes have also been shown to do this. Therefore, it is thought that severe sleepapnea or severely depressed oxygen levels in association with other cancer risk factors â€œmayâ€� increase the risk of developing cancers.
Hello, I'm Ronald Popper. Thank you for watching. If you or a loved one needs moreinformation on sleep disorders, please visit our web site at sleepmd4u where you'll find more tutorials in this series as well as our white paper on obstructive sleep apnea that is free for you to download. For a direct consultation youcan reach us through our web site
or by calling the number on your screen. Always remember, sleep well tonight for a better day tomorrow.