Some tips that may help with inflammation and sleep apnea

7 Natural Ways to Overcome Sleep Apnea

Struggling with sleep apnea, snoring, or chronic insomnia can leave you feeling exhausted and drained. While medical interventions like CPAP machines are common, many people are looking for natural ways to support their recovery and improve their sleep quality.

In a recent video, Dr. Josh Axe, a doctor of natural medicine, outlines a comprehensive seven-step process to help you overcome sleep apnea naturally. Here’s a breakdown of his top recommendations:

1. Optimize Your Diet for Weight and Inflammation

Weight gain and inflammation are often major contributors to sleep apnea. Dr. Axe suggests focusing on a metabolism-boosting, anti-inflammatory diet. Every meal should include:

• High-Quality Protein: Think bone broth protein, organic poultry, wild-caught fish, or grass-fed beef [[01:04]].

• Fiber: Load up on vegetables, fruits, and sprouted grains like brown rice [[01:11]].

• Healthy Fats: Incorporate coconut oil, olive oil, and organic nuts and seeds [[01:22]]. Avoiding excess sugar and refined carbohydrates is key to balancing insulin levels and reducing the physical triggers of apnea [[00:53]].

2. Avoid Sleep Disrupters

Certain substances can worsen sleep apnea by relaxing the throat muscles too much or disrupting sleep cycles. Dr. Axe recommends avoiding or severely limiting:

• Alcohol: Limit to one glass no more than two days a week [[02:14]].

• Caffeine: Switch from coffee to green tea and limit intake during the day [[02:05]].

• Smoking and Sedatives: Both can significantly impair your breathing during sleep [[01:45]].

3. Treat Acid Reflux

There is a strong link between GERD (acid reflux) and sleep apnea [[02:34]]. To manage digestive issues that might be affecting your sleep, try:

• Eating smaller meals and avoiding processed grains.

• Supplementing with probiotics, digestive enzymes, and apple cider vinegar [[02:58]].

4. Improve Bedroom Air Quality

Sometimes, dry air is the culprit behind nighttime breathing struggles. Using a humidifier can keep airways moist, while an air purifier can remove allergens that cause inflammation in the nasal passages [[03:17]].

5. Change Your Sleeping Position

Sleeping on your back often causes the tongue and soft palate to collapse, blocking the airway [[03:43]]. Dr. Axe identifies side-sleeping as one of the most effective natural remedies [[04:05]]. Use a body pillow between your knees to stay comfortable in this position [[03:54]].

6. Exercise to Open Airways

Regular movement improves lung capacity and oxygen intake. Cardiovascular exercises like cycling and swimming are particularly effective at opening up the airways and strengthening the respiratory system [[04:52]].

7. Use Essential Oils

Aromatherapy can help relax the body and clear the nasal passages. Dr. Axe recommends a blend of:

• Peppermint: To open the airways.

• Lavender: To calm the body for sleep.

• Eucalyptus and Chamomile: Additional oils that support relaxation and clear breathing [[05:09]].