Sleep apnea is thought to be simply an obesity problem or structural problems that prevent breathing. However, a frequently overlooked cause of sleep apnea in women and men is the brain. When the brain is not functioning properly, it can affect the body's ability to maintain proper respiratory function while asleep.
Unfortunately, your condition has become all too common in our stressful, super-busy, hyper-caffeinated, modern world. Insufficient sleep can quickly sabotage your efforts to get healthy and lose weight. Sleep is an important cornerstone for an energetic, joyful, healthy life. Not getting enough sleep or poor quality sleep negatively impacts hormones that make you hungry and store fat. One study found that just one partial night's sleep can create insulin resistance, paving the way for diabetes and many other problems. Others show that poor sleep contributes to cardiovascular disease, mood disorders, poor immune function, and lower life expectancy.
RELIEVE SLEEP APNEA IN 6 STEPS
1. Participate in a regular schedule. Sleeping and waking up at the same time every day creates a rhythm for your body. Use your bed only for sleep or romance. Don't keep a television in your bedroom: Studies show that artificial, bright light can disrupt brain activity and alter sleep hormones like melatonin. Your bedroom should be a quiet and peaceful sanctuary.
2.Get natural sunlight. Aim to get at least 20 minutes of sunlight each morning, preferably in the morning, which triggers your brain to release chemicals that regulate sleep cycles. Avoid computers, smartphones, tablets, and television an hour or two before bed. You can also try exposure to low blue light for about three hours before bed. Low blue spectrum light helps your brain reset for sleep and increases melatonin.
3.Use an acupressure mat . This helps stimulate your parasympathetic nervous system and create deep relaxation. Lay down for about 30 or more minutes before going to bed.
4.Clear your mind. Everyone knows how something echoing in your mind can interfere with sleep. He knows it will happen. It can be difficult to turn off your mind. Keep a journal or notebook by your bed and write down your to-do list or ruminations before going to sleep so you can close your eyes and reduce the chance of your mind spinning.
5.Do some gentle stretching or yoga before bed. This relaxes your mind and body. Research shows that daily yoga can significantly improve sleep.
6.Use herbal therapies. 300 to 600 milligrams (mg) of passionflower or 320 to 480 mg of valerian root extract is recommended at bedtime. Other natural sleep supplements contain melatonin or magnesium. Potato starch mixed in a glass of water before bed may also help. Start slowly with a teaspoon and gradually build up the dose. This nourishes good gut bacteria and improves blood sugar control while helping you fall asleep.
If you use these strategies and are still struggling with sleep, please consider: food sensitivities, thyroid issues, menopause, fibromyalgia, Consult a Functional Medicine Physician who can determine whether conditions such as chronic fatigue syndrome, heavy metal toxicity, stress and depression are interfering with your sleep.
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