Sleep Apnea – Causes, Symptoms and How to Overcome from Them?

Knowing how to overcome sleep apnea can subside the problem.

Read the complete article to find out ways to overcome sleep apnea the details.

Sleep problems have become common among the current generation due to lifestyle.

The increasing screen exposure and environmental factors are affecting sleep patterns.

However, biological factors can also interfere with the sleep cycle.

The indication is toward the sleep condition called sleep apnea. It has a major impact on the quality of your sleep.

Unlike environmental factors, sleep disorder occurs due to breathing pauses. This can make you awake multiple times at night.

Henceforth, it decimates the quality of your sleep resulting in irritation, low energy, and compromised focus.

Knowing how to overcome from sleep apnea can help.  This article covers all top tips, home remedies, lifestyle changes, and possible treatments.

Let’s begin our article on How to Get Rid Of Sleep Apneafast. But first, let’s have its short intro.

What is Sleep Apnea?

A sleep disorder is the result of an interruption in your breathing while you are asleep. This can last between 10 to 20 seconds.

Moreover, the event can occur from 5 to over 100 times per hour.

This happens due to a lack of oxygen flow making you awake. The episode lasts so briefly that you are unable to remember.

This disruption may not indicate a major sign. Still, it breaks the natural rhythm of your sleep.

This means your sleep cycle goes more in light sleep and less in deep sleep.

Having quality sleep duration is necessary. It restores your body’s energy, ensures focus, and productivity for the next day. When you don’t have proper sleep, your whole day suffers.

Having sleep apnea can invite several health ailments, which in cases are even deadly. So it’s important to take it seriously.

Knowing how to cure sleep apnea naturally at home can help.

But first, you need to know its type to discuss sleep apnea treatment.

Sleep Apnea: Different Types of this Sleeping Disorder

Sleep apnea occurs due to breathing interruption during sleep.

Depending on the signs of sleep apnea, your condition can vary.

Here are the three different types of sleep apnea.

Obstructive Sleep Apnea 

The most common type of sleep apnea occurs due to interruption in breathing when you are asleep.

What causes sleep apnea?

When the soft tissue in your upper airway relaxes during sleep, it prevents the normal flow of air. This results in loud snoring and interruption during sleep.

Knowing how to overcome obstructive sleep apnea can relieve the problem.

Central Sleep Apnea 

It is a less common type of sleep that appears to involve your central nervous system.

In general, it occurs due to the disruption in the functioning of the nervous system.

Sometimes your brain temporarily stops transferring signals to the organs managing to breathe. This results in the symptoms of sleep apnea.

It can occur due to an underlying health condition. Surprisingly, patients with central sleep apnea rarely snore.

Complex or Mixed Sleep Apnea 

Complex Sleep apnea is basically a combination of both sleep apnea types.

That is central sleep apnea and obstructive sleep apnea. In other words, one would experience the symptoms of the two types of sleep episodes.

What is an Episode of Sleep Apnea Like?

The sleep disorder revolves around interrupted breathing while you are asleep.

During an episode, the airflow stops, this drops the oxygen level in your blood. Eventually, your brain signals you to breathe again. This occurs with disturbance in your sleep cycle.

It is quite similar to a choking sound or a gasp.

• In the case of obstructive sleep apnea, people don’t remember the episode.

Most times, you would move to tighten your throat muscle which widens your windpipe. This helps resume breathing.

• In the case of central sleep apnea, you may remember the episode, especially awakenings.

Depending on the type of your sleep disorder, you can know how to overcome sleep apnea without CPAP.

First, you should verify the symptoms.

Signs and Symptoms of Sleep Apnea

Identifying sleep apnea is tough. Of course, the main symptoms occur during your sleep.

This is why most time it takes a long to know if you have a sleep disorder.

However, your bed partner can help by observing your sleep habits. They can even record you during sleep, or you can do it yourself.

If you pause while snoring, or if you choke or gasp after the pause in breathing, it is a strong sign of a health condition. 

Key Symptoms of Sleep Apnea

• Your partner can notice loud snoring frequently
• Sleepiness and fatigue, even after the suitable sleeping duration
• Snorting, choking, or gasping during sleep

Other Symptoms

• A feeling of dry mouth after leaving the bed
• Nighttime awakenings, restless sleep, or insomnia
• Feeling short of breath, which makes you awake at night
• Morning headache

These symptoms of sleep apnea are deciding factors in diagnosis.

Afterward, you can know How to overcome sleep apnea. Or, you can go for sleep apnea treatments.

Some people are at higher risk to get a sleep disorder compared to others.

What Causes Sleep Apnea? [The Key Risk Factors]

Sleep apnea is a prominent sleep disorder. Though anyone can suffer from the condition, some are at high risk.

This section aims at identifying the key triggers and causing factors.

Let’s begin…

#1. Sex

In comparison to women, men are at higher risk of sleep apnea. Still, menopause can increase its frequency in females.

#2. Weight

Overweight folks are at higher risk of having a sleep disorder, whereas obese are at much higher risk.

#3. Older Age

Sleep apnea can occur in any age group. In general, the condition is common in oldies.

According to data, sleep disorder hits its peak when people get in their 50s and 60s or more.

#4. Smoking

A study by the Center for Tobacco Research and Intervention, University of Wisconsin, Madison, has a surprising figure. It indicates smokers are at 3 times higher risk to have sleep apnea than non-smokers.

#5. Anatomical Differences

The sleep problem is the giving of physical attributes sometimes. This includes

• adenoids
• enlarged tonsils
• a long soft palate
• a deviated septum
• a small upper airway
• a high-tongue position
• a small or receding jaw

#6. Neck Circumference

The circumference of your neck matters.

• For men greater than 17 inches (43.2 cm)
• For women greater than 16 inches (40.6 cm) and cause sleep apnea.

Apart from these, allergies or certain medication conditions can contribute to the health condition.

Nasal congestion and blockages are such most common triggers.

It’s time to know how to overcome sleep apnea. Firstly, you should consider lifestyle changes. It is the best way to avoid sleep disorders.

How to Overcome Sleep Apnea using Lifestyle Changes?

Lifestyle changes can overcome mild cases of sleep apnea. Your medical provider will inform you if it works for you or not.

Irrespective of your sleep apnea treatments, these lifestyle changes can reduce your episode. It can even improve your sleep quality.

Here’s how to cure sleep apnea naturally at home without CPAP using lifestyle changes.

#1: Workout

Workout doesn’t only help lose weight; it even reduces the frequency of sleep apnea breathing episodes.

On top of that, it increases your focus and energy throughout the day. You can perform any workout to improve your sleep apnea.

However, resistance training, Aerobic exercise, and yoga are good for improving breathing and strengthening airways’ muscles.

#2: Sleep on Sides

Sleep apnea gets worsens when your sleep on your back. This position makes your jaw, tongue, and other soft tissues get close to your throat.

Thus, your airways become narrow making you snore and triggering the condition.

In contrast, sleeping on your stomach isn’t any better. Moving your head to the side or lying your face down, both makes breathing difficult.

If it’s uncomfortable for you, you can use a side pillow or a sleep apnea pillow. Even experts recommend sleeping on sides for quick relief.

#3: Weight Loss

For sleep apnea patients who are overweight, weight loss is effective.

It isn’t complete treatment. Still, it can reduce the frequency of sleep apnea episodes.

• Also, it lessens your blood pressure while decimating daytime sleepiness.

Even little weight loss can result in improvement. It can expand your throat while reducing sleep apnea symptoms.

#4: Avoid Alcohol, Anti-Anxiety Pill, and Other Sedatives Substances

You should stop alcohol abuse along with the use of sedatives.

• Specifically, before sleeping, you should prevent their use.

They tend to relax your throat muscle interfering with your breathing process. Again, they contribute to snoring and preceding sleep apnea symptoms.

This includes

• sleeping pills
• antihistamines (e.g., Claritin, Benadryl)
• opiates (e.g., Percocet, morphine, Vicodin, codeine)
• benzodiazepines (e.g., Klonopin, Valium, Ativan, Xanax)

These are the most common lifestyle changes that can relieve sleep apnea. Apart from them, other changes may benefit.

Other Ways: How Can I Overcome Sleep Apnea

• Avoid heavy meals and caffeine two hours before hitting the sack.
• Quit smoking. It causes sleep apnea by elevating inflammation and fluid retention in your upper airway and throat.
• Open your nasal passages by utilizing a saline spray, breathing strips, nasal dilator, or a nasal irrigation system (neti pot).
• Prop your head up. When you sleep make sure, your head is a bit elevated. For instance, it should raise around four to six inches. Instead, you can use a foam wedge or cervical pillow to raise your body from your waist.

These lifestyle changes are effective in relieving sleep apnea symptoms. Irrespective of the sleep apnea treatment, these are great ways to reduce the problem.

Thus, even doctors recommend the tips. It’s time to know how to overcome sleep apnea using natural remedies.

Natural Remedies for Sleep Apnea

Sleep apnea natural home remedies can reduce the symptoms. Recently, various studies have provided positive claims.

Still, more studies are required to establish the claims.

Here’s how to overcome sleep apnea naturally without any surgeries or medications.

#1: Acupuncture

Alternative medicine provides positive outcomes in treating sleep disorders. The studies have found it worth it.

However, the number of participants is small.

The studies have promising outcomes.

Still, their number is small. Before bringing the sleep apnea natural home remedies to your routine, ask your doctor.

#2: Herbs

The best sleep apnea natural home remedies are herbs like passionflower and valerian.

Sometimes expert recommends their uses. Still, there is no scientific evidence available for sleep apnea treatment.

Though the supplements have gone through safety tests, their effectiveness isn’t sure. The lack of scientific evidence further raises concerns.

Before using any herbal remedies for sleep apnea, consult your specialist. Self-treating can have serious consequences.

Sleep apnea natural home remedies have become trendy. However, the lack of supporting evidence, the doubt lies there.

It’s better to go by scientifically proven sleep apnea treatment.

Medical treatments for Sleep Apnea

In some cases, lifestyle changes aren’t enough. You need to take greater major to fight off sleep apnea symptoms.

Here are two sleep apnea treatments to consider.

#1: Oral Appliances

The design of the oral appliances tends to keep your air passage open.

These devices tend to shit your jaw forward while holding your tongue in place. Thus, it prevents the blocking of the airway to prevent sleep apnea.

#2: CPAP Machines

Continuous positive airway pressure (CPAP) machines carry pressurized air through a mouthpiece in your mouth. This prevents your soft tissue from relaxing.

• Indeed, it prevents breathing pauses during sleep.

Apart from the lifestyle measures, these sleep apnea treatments are hot options.

Doctors recommend them for mild to medium situations. However, for serious cases, you need to know how to overcome from sleep apnea.

Permanent Treatment for Sleep Apnea

In some cases, doctors even recommend surgery. These are long-lasting ways to treat sleep disorders.

The permanent treatments for sleep apnea are:

• A tonsillectomy to confiscate overly large tonsils
• A septoplasty to adjust a deviated septum
• A uvulopalatopharyngoplasty to take away excess throat tissue

Surgical treatments are the last approach for sleep apnea.

Moreover, these are applicable for severe cases and year-long problems. For mild cases, lifestyle changes can resolve the problem

Can Sleep Apnea Be Cured Naturally?

In mild cases, lifestyle changes are enough to fight off the sleep disorder.

To a certain extent, they completely remove the problem. However, they won’t be effective in medium to severe cases.

Some even experience it for decades. They may ask—

Can Sleep Apnea Be Cured Permanently?

The best way to permanently eradicate the problem is surgical treatment.

For this, the affected physical attribute contributing to the symptoms are adjusted to maintain healthy airflow.

• With no breathing pause, the symptoms reduce.

At last, let’s wrap up the discussion with a complete overview of how to overcome sleep apnea.

The Final Word

Without quality sleep, it is difficult to have a productive day.

In today’s life, you need to maintain productivity daily. However, sleep disorders like sleep apnea can be a great setback for your life.

It is a condition making you snore while causing pauses during breathing while you are asleep, which even makes you awake.

Knowing how to overcome sleep apnea can fight off the condition.

• You need to know the symptoms in the first place to go for treatment.
• You can sleep apnea test at home. Or, you can ask your bed partner to look for symptoms.

The best way to fight off the health problem is through lifestyle changes.

In severe cases, your specialist may recommend sleep apnea surgery.

In any case, you should not go for self-medication. It can lead to health problems.

You should take it to your doctors for the best sleep apnea treatments. This is the best way to relieve the sleep disorder.

READ MORE: Effective Remedies To Stop Snoring Naturally