When managing sleep apnea, avoiding sedatives at all costs could be one of the best moves you make. Why is that? Sedatives may be great for relaxing your entire body, but it may be bad news for your throat.
It’s possible that sedatives may relax your throat a little too much, leading to more snores and sleep interruptions. By avoiding sedatives, your airway may function better, and your sleep might get a major upgrade.
Instead, talk with your doctor about alternative treatments other than sedatives. Many people also consider trying complementary natural remedies for obstructive sleep apnea. This could include trying an anti-supine sleep position, making diet and other lifestyle changes, or sipping some herbal tea to relax your mind and body before bedtime.
The Impacts of Sedatives on Sleep Apnea
If you have sleep apnea, you’ve probably wished you could simply pop a pill and drift off into dreamland. However, taking a sedative or a sleeping pill can be problematic because it relaxes your entire body, including your airway just like alcohol does. These sedatives can lead to significant increases in apnea episodes and thus, more severe sleep apnea symptoms and side effects. These could include:
- Constant daytime sleepiness and exhaustion
- Reduced attention span and memory
- High blood pressure or other cardiovascular problems
- Diabetes
- Increased mood swings
- Anxiety and/or depression
Lifestyle Changes to Try
To help calm your nervous system and allow for easier, more restful sleep, you can incorporate natural ways to allow for more resilient sleep. Here are a few things some people will start with:
- Breathing exercises: Techniques like box breathing or rectangle breathing can strengthen your respiratory muscles and improve airflow. Practicing Bhramari Pranayama for sleep apnea, a form of breath control in yoga, can also help you relax and calm your nervous system.
- Anti-inflammatory herbs: Adding valerian root, turmeric, ginger, or chamomile to your diet may help reduce airway inflammation and promote better sleep.
- Anti-supine sleeping position: Try sleeping on your side, rather than on your back, which can allow for easier breathing.
- Healthy weight: Weight management can lower the severity of your sleep apnea by putting less pressure on your airway. Not everyone has weight to lose or can keep it off, so it may not be applicable to you.
- Consistency: Going to bed and waking up at the same time every day (even on weekends) can help support your body’s internal clock.
The Root of it All
While there are many opportunities worth trying to help complement your doctor’s treatment plan for sleep apnea, it’s important to appreciate some of the most important things underpinning breathing at night. Making the right lifestyle changes can lead to long-lasting shifts in breathing and sleep.
Dylan Petkus, MD shares the most important pieces that helped him overcome sleep apnea in his book–Sleep Apnea Solution–available on Amazon! Inside, you’ll learn the breathing routine designed to support easier breathing for more refreshing sleep.
