Different Sleep Apnea home treatment for your best sleep

When it comes to getting a good night’s

sleep, the sky is the limit on what we’d do to achieve it. People with sleep apnea know more than most how sleep therapy like CPAP machines make all the difference between waking up groggy and irritable or facing the day well-rested and alert. When you have sleep apnea, you prepare. Here are a few of our favorites for sleep apnea home treatment- 

Breathe in some aromatherapy

Essential oils derived from aromatic plants have been used for centuries as mood elevators, pain reducers and stress relievers, all of which promote healthy sleep.

Oils used specifically as natural sleep aids include:

Lavender – This relaxing scent has multiple uses—from treating relieving pain to treating infections—but it’s also been found to be an effective mood stabilizer and sleep aid.3

The best ways to use essential oils:

  • Mister/Atomizer – Yes, oil and water do mix when you lightly mist them on your bed linens or around your room.
  • Diffusers – A blend of water and oil in a diffuser subtly disperses aromas throughout your space.
  • Baths – Put a few drops in a hot bath and let the aromas steam around you.

Sip a nice cup of herbal tea

Drinking a warm glass of caffeine-free herbal tea before bed can have soothing, calming effects and can become a pleasurable part of your sleep routine. 

Brew up a pot of following things- 

Chamomile – This classic flowering herb has been shown to significantly improve sleep quality,6 and it makes a pleasing cup of tea.

Valerian – This root has been used medicinally since Ancient Greece, and though studies are inconclusive, it has been used to treat sleep disorders.

Lemon balm – Citrusy in flavor yet part of the mint family, this herb has been used to treat stress and anxiety and help insomnia.8

Barley grass powder – This super ingredient is high in GABA and calcium, making it one of the most powerful sleep sleep-promoting foods.10 It’s ideal for mixing in juice or smoothies.

Tart cherry juice – If you have problems falling asleep, research suggests that tart cherry juice may help you reach dreamland a little easier.

Kiwi and romaine lettuce – To stay asleep longer, some studies suggest that kiwis12 and romaine lettuce13 may help improve total sleep time and sleep efficiency. Perhaps it’s time to try a salad for dinner?

Walnuts – Walnuts are a good go-to when you’re looking for a sleepy-time snack, due to their melatonin content.14 Try making banana nut bread for dessert or sprinkle a handful on that dinner salad.

For even more sleep-promoting bites, see our post on foods that help you sleep.

Prepare your mind for relaxation

Never underestimate the power of slowing down and taking time for mindfulness, deep breathing and relaxation. While these individual practices might not send you into immediate restful sleep, adding mindfulness meditation to your routine can improve sleep quality.

Visualization – Picture your favorite place – somewhere you feel safe and happy. Research shows this can help you fall asleep faster,16 and hopefully guides you into peaceful dreams.

Relaxation – Techniques like progressive relaxation can be a helpful way to consciously relax all the muscles in your body. To do this, start by tensing major muscle groups in your body. Hold the tension for a moment, then completely relax all of those muscles. This process of helping you actively relieve muscle tension can help decrease fatigue and improve sleep quality.

Meditation – For thousands of years, people have been using mediation as a wellness practice. Meditation comes in various forms and can be as simple as finding a quiet place and focusing on the sound of your breath. Its benefits have been studied and confirmed for various ailments, including its ability to help regulate sleep.

These were some Sleep Apnea home treatment

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