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, consider trying 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, which could lead to 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

Because you probably don’t want your symptoms to worsen, look for natural ways to improve your sleep quality. Here are a few tactics you may want to implement:

• 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, to make breathing easier throughout the night.
• Healthy weight: Weight management can lower the severity of your sleep apnea by putting less pressure on your airway.
• Consistency: Going to bed and waking up at the same time every day (even on weekends) is important to caring for your body’s internal clock. 

The Root of it All

While there are many techniques worth trying to help you manage sleep apnea, you’ll never get rid of the problem without addressing the main cause of your sleep disorder. Making the right lifestyle changes can lead to long-lasting health improvements. At Optimal Circadian Health, we believe that eating right, getting regular exercise, and sticking to good sleep habits (along with breathing therapies) are an excellent combination and solid start to overcoming your sleep apnea struggle. 

If you’re ready for a new approach, give Dr. Dylan Petkus’ book–Sleep Apnea Solution–a read! Our hope is that you’ll learn new, practical ways to manage your disorder through effective breathing techniques designed to help you get better sleep and hopefully put your big, bulky CPAP machine away for good.

Many people use supplements for sleep apnea to try and build upon their ability to unwind and relax in the evening and to optimize the efficacy of breathing techniques, sleep positioning, and a healthy sleep environment to help promote easier nighttime rest. Sleep apnea sufferers also often use herbal teas, primarily because of the lack of caffeine but also because some perceive that a warming drink, such as chamomile or peppermint tea, can help support a better night of sleep.

Today, we’ll look at why this is, alongside natural, plant-based products like lavender essential oil that sleep apnea sufferers commonly incorporate herbal tea into their bedtime schedule to form habits that augment restfulness and could potentially help them get to sleep more quickly.

Types of Herbal Tea Blends Used for Sleep Apnea

Many herbal teas marketed as beneficial for sleep contain well-known herbs, spices, and roots derived from plants, making them suitable for most people, including those following nutritional diets to improve their overall health as part of a multifaceted sleep apnea approach. Here are some of the most common ones:

Lavender Teas

Controlled trials have found that lavender, combined with good sleep hygiene, can positively impact people struggling with sleep–although this research related to general participants rather than specifically to sleep apnea. However, some find that warm, caffeine-free lavender tea can help soothe stress and anxiety, which can exacerbate sleep disturbances, as a way to help them unwind and relax.

The active ingredients within the lavender plant, including linalool and linalyl acetate, are thought to work as nature’s sedatives with sleep-inducing effects. While not a resolution for sleep apnea, they may help lower the impact of anxiety to work towards greater sleep quality.

Chamomile Teas

Chamomile has long been used in herbal and holistic products as a natural tea containing a flavonoid called apigenin. This flavonoid may help promote sleepiness by lowering stress and preparing the mind and body for rest.

Researchers have established that chamomile is safe for older adults and found that in select groups, again not necessarily with sleep apnea, chamomile extracts could help enhance general sleep quality. Many people prefer to drink a warm cup of chamomile tea before bed or after meals as part of an established sleep routine.

Valerian Teas

Valerian tea is made from a root extract taken from the valerian plant. Because it often has a distinct scent, it is most commonly sold blended with other ingredients like chamomile and lavender, which we’ve already mentioned.

Although there is conflicting evidence about the effectiveness of valerian root, some believe that the antioxidant compounds present in it, and in many other plants and roots, help induce sleep, relaxation, and calm–all of which are essential to sleep.

Rooibos Teas

Rooibos, sometimes sold as ‘red bush tea,’ is another caffeine-free herbal tea. Although it isn’t thought to have any nutritional properties or sleep-inducing vitamins, its soothing effect could make it a good tea for sleep apnea.

This tea, made from plant leaves, is also a source of magnesium, which may be useful for people with low magnesium levels, although there remain mixed thoughts about the role magnesium may play in sleep.

Using Herbal Teas as Part of Your Approach to Sleep Apnea

Some herbal teas have known properties or ingredients useful for better quality sleep, whereas others are subject to individual perceptions and might seem to have varied effectiveness between people. A warm, non-caffeinated drink before bedtime, though, is typically beneficial and can form part of an intentional sleep hygiene routine, regardless of the flavors of teas you prefer.

The caveat is that no herbal tea is thought to ‘treat’ sleep apnea as an alternative to medically supervised interventions or breathing exercises. Still, if you find any of these teas useful for relaxation, they may be well worth a try.

The best ways to help overcome sleep apnea tend to involve several steps, from addressing vitamin deficiencies to creating a sleep-positive routine, learning breathing techniques, and working on overall health and lifestyle factors that may assist in lowering the severity of your symptoms.

If you’re looking to introduce a great sleep routine, we recommend getting the Sleep Apnea Solution By Dylan Petkus, MD. This intuitive and user-friendly guide explores the power of tried-and-tested breathing techniques and optimizing your diet and sleep habits to boost natural breathing at night!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4505755/

https://pubmed.ncbi.nlm.nih.gov/29154054/

If you sleep on your back, you may be exacerbating your sleep apnea. This is because when you’re in the supine position, your tongue and the soft tissues in your throat are more likely to slump down and block your airway. 

You may want to try adopting a non-supine sleep position, such as side sleeping. This position keeps your airway open and reduces your chances of airway obstruction while you snooze.

Avoiding sedatives for sleep apnea is a must because these substances can relax the muscles in your throat too much, which could worsen airway blockages. If you’ve been looking for natural home remedies for sleep apnea, there are various anti-inflammatory herbs to help sleep apnea.

A Range of Sleeping Positions

You may want to consider some sleeping positions over others. Let’s break them down:

• Supine position: A term used to describe sleeping on your back, the ‘supine position’ is one of the least effective positions for those struggling with sleep apnea. It can be great for neck or back pain, but it will likely worsen sleep apnea symptoms and could lead to an increased chance of acid reflux problems.
• The side-sleeping position can be a game changer for anyone with sleep apnea because it helps open airways and keep you from snoring. Using pillows to prop yourself up can make your side-sleeping experience ever better.
• Prone position: Usually one of the least recommended sleep positions, sleeping on your stomach can benefit those with sleep apnea. It may open up your airway and allow for better breathing, but it’s possible you could wake up with a sore neck or back.
• Combining positions: Some people switch between sleeping positions throughout the night. If you’re a combination sleeper, try zeroing in on side-sleeping for the best overall night of sleep. It’s important to be mindful of how frequently you sleep on your back as this could impact your sleep quality.

How to Transition Your Sleep Position

If you’ve slept on your back most of your life, it’s likely going to be hard to break that habit. Start slowly by making a conscious effort to fall asleep on your side every night.

Supportive pillows can also make a big difference. Body or wedge pillows can keep you from rolling onto your back, and side-sleeping-specific pillows support your neck and shoulders. Creating a comfortable sleep environment and consistently making the adjustments you need will help your body adapt over time. Keep in mind that persistence is key.

Managing Your Sleep Apnea

While changing your sleep position could provide you with some relief, it’s not the ultimate sleep apnea solution. To really put your sleep apnea symptoms to rest, you’ll need to tackle the root cause head-on. Make lifestyle changes through a healthier diet, reduced alcohol consumption, and modified sleep habits for the most impact. 

If you want to turn your sleep struggles into a successful slumber, we’re here for you! Optimal Circadian Health has some fantastic tools that might help including the book The Sleep Apnea Solution; you can also access our sleep apnea assessment and CPAP freedom roadmap. Addressing the core issues of your sleep problems will help set you up for restful nights and more energized days!

If you find yourself tossing and turning or waking up to the sound of your own snores, you’re probably on the hunt for anything that might help you get better rest. Sometimes, finding relief from sleep apnea can feel frustrating and never-ending.

Many people turn to natural remedies for sleep apnea and a chance at a good night’s sleep. These include herbs like passionflower, valerian root, ginger, or chamomile, to name a few. Anti-inflammatory herbs may help reduce airway inflammation, improve breathing, and promote better sleep.

Inflammation and Sleep Apnea

If you deal with sleep apnea, you know it’s much more than the occasional snore. Several studies, including one by University of Missouri School of Medicine, connected the sleep disorder to inflammation in the airways. Chronic inflammation not only affects the airways but also weakens the muscles needed to keep them open. This can create that vicious cycle of interrupted breathing throughout the night.

Inflammation can impact more than just your throat, though. Over time, the effects of sleep apnea and inflammation on the body can lead to even more serious health issues like heart disease and metabolic problems. Tackling inflammation plays a huge part in managing your sleep apnea, which is why anti-inflammatory herbs could come in handy.

Choosing Anti-Inflammatory Herbs

Consuming more anti-inflammatory herbs probably won’t completely cure your sleep apnea issues, but they may be able to support better sleep overall. Here’s a list of popular herbs some people turn to for help:

• Valerian root: Known for its anti-inflammatory traits, valerian root may help sleep apnea symptoms. Some people say it calms their nervous system and puts them into a deeper sleep.
• Passionflower: Passionflower is known for cutting down on anxiety, leading to more relaxation and a soothing night’s sleep.
• Turmeric: Turmeric consists of curcumin, which has strong anti-inflammatory properties. 
• Ginger: Known for its anti-inflammatory and antioxidant effects, ginger can also ease inflammation and promote better breathing.
• Peppermint: Its menthol content can soothe inflamed respiratory tissues, which makes breathing easier.
• Chamomile: Chamomile is a natural calming agent that can help people sleep better.

How to Incorporate These Herbs Into Your Day

If any of these herbs are on your must-try list, incorporating them into your routine may be easier than you expect. It could look as simple as this:

• Start your day with a smoothie that has a dash of turmeric or ginger.
• Sip on a cup of chamomile, valerian root, or passionflower tea before bedtime. This can help put your mind and body at ease for a successful snooze.
• Essential oils (e.g., peppermint, lavender or eucalyptus) can be put in a diffuser for calming effects.
• Short on time and want to avoid any hassle? Try taking some of these herbs in a capsule supplement form.

Whether you’re sipping, sprinkling, or diffusing, a little daily consistency can go a long way in supporting better sleep and helping your sleep apnea symptoms.

Battling Sleep Apnea Goes Beyond Herbs

Taking on your sleep apnea symptoms is about more than just sipping herbal teas or taking a supplement and hoping for the best. Truly managing your sleep apnea means finding the root cause and addressing those underlying issues. It could be about implementing lifestyle changes or trying an anti-supine sleep position. 

You don’t have to just dream of better sleep, you can make it a reality. Optimal Circadian Health can help you dive deep into your condition and overcome your sleep apnea. The Sleep Apnea Solution book by Dr. Dylan Petkus has invaluable resources to help you incorporate healthy habits, sleep more soundly, and feel more refreshed the next day.

Valerian root is one of several plant-derived ingredients commonly used in natural remedies for sleep apnea and snoring. With multiple medications, herbal teas, and supplements on the market, a growing proportion of people with sleep apnea are turning to natural products to support restful sleep, alongside breathing exercises and practical sleeping aids.

While it should not be regarded as a cure or standalone resolution, Valerian root is thought to provide relaxation and assist with healthy sleep. It could potentially be a useful tool to help with overcoming sleep apnea. Today, we’ll look at whether Valerian root might be an effective sleep apnea herbal treatment, the properties inherent in the plant that may be beneficial, and myth-bust some common misconceptions.

What Is Valerian Root: And Can it Help With Sleep Apnea?

Let’s start by clarifying that Valerian is an herb that has been used in ancient medicine for hundreds of years. It is originally native to Europe and Asia. The plant’s root has long been considered a dietary supplement that might help with sleep disorders, stress, fatigue, and digestive complaints.

There are hundreds of forms of Valerian root you might opt to purchase, including teas, tablets, capsules, and tinctures that are taken as drops. Like many traditional herbal supplements, Valerian root is one of the anti-inflammatory herbs sleep apnea sufferers may perceive as helping them rest and ease their breathing. However, it’s important to note that varied responses to plant-based supplements are common.

While some clinical trials have found that Valerian root effectively augments sleep in patients undergoing cancer treatments, with secondary outcomes addressing daytime fatigue, other systematic reviews have been less conclusive, although noting that the herb is safe and well-tolerated for most people.

Therefore, some people with sleep apnea might find that an herbal tea containing sleep-focused ingredients like Valerian root and chamomile helps them relax; others may experience very little difference, often depending on the quality and dosage of the supplement and the person’s reaction.

Is Valerian Root a Potential Sleep Apnea Cure?

Currently, there is no universal cure for sleep apnea, and any products or herbal supplements claiming to work as a comprehensive solution should be regarded with caution. Further studies are needed to quantify whether and how Valerian root may be most effective.

However, there are chemical compounds within Valerian root and other herbal ingredients thought to affect the way our bodies and brains work, which researchers have identified as including:

• Essential oils: Natural plant concentrates extracted from flowers, leaves, seeds, and bark with varied chemical compositions
• Flavonoids: Plant, fruit, and vegetable compounds believed to help neutralize free radicals–the molecules that cause inflammation and several diseases
• Lignans: Plant compounds that may offer anti-inflammatory properties and assist with conditions related to high blood pressure
• Iridoids: Organic compounds used in anti-inflammatory and antiviral pharmaceutical products 

Each of these ingredients is used in varied herbal and medical brands, most often combined with dietary adjustments to introduce more foods and plants that contain anti-inflammatory properties. The idea is that by reducing inflammation in the airways, sleep apnea sufferers may experience less airflow resistance.

Valerian Root and Sleep Apnea: The Conclusion

As we’ve seen, studies have conflicting opinions. Not all agree that Valerian root effectively boosts sleep quality or assists in getting to sleep faster, nor do all teas and supplements contain consistent doses of Valerian root. That said, anecdotal findings suggest that some people find herbal products, good sleep hygiene, stress reduction, and breathing techniques useful and form part of their approach to sleep apnea.

For more information about natural ways to promote easy nighttime breathing, our Sleep Apnea Solution book is a valuable resource with in-depth guides and insights into the actionable steps that may help!

Natural sleep apnea remedies have grown in popularity, especially because the most recent data indicates that around 80% of all the expected cases of sleep apnea are undiagnosed. Many are looking for holistic options to help promote healthy nighttime breathing.

While there are varied results and outcomes, some of the most in-demand herbal teas and supplements include those that have long been thought to be helpful for sleep, such as chamomile, and ancient herbal ingredients like Valerian root.

In this guide, we’ve summarized some of the possible options if you are interested in adopting a healthy sleep apnea diet plan, incorporating herbal teas, or finding ways to optimize your rest overnight.

Natural Supplements That Can Potentially Help With Sleep Apnea

Before discussing herbal products, it’s important to clarify that most are not approved or licensed by the US Food and Drug Administration (FDA), and the quality, concentration, and traceability of teas and tinctures may vary considerably. That said, the herbal products available on the market that may prove beneficial include:

•  Valerian root sleep apnea teas and supplements that are subject to varying opinions but may slow the pace of breathing
• Calming ingredients, creams, and oils like lavender oil and chamomile tea
• Vitamins, including vitamin C, vitamin E, vitamin D, and B vitamins, may assist with amino acid protection, protecting cells from damage and lowering the frequency of sleep apnea
• Magnesium, an antioxidant and natural mineral that may be deficient in some people with sleep disorders

Most natural and herbal supplements are available as manufactured products but can also be introduced via a healthy diet through foods, vegetables, fruits, and seeds. For example, magnesium is found in whole grains, nuts, dark chocolate, Greek yogurt, spinach, and some breakfast cereals, and most beneficial vitamins are equally available through natural food sources.

Risks of Some Unregulated Sleep Apnea Herbal Product

Supplements containing melatonin are generally perceived as valuable for sleep and can assist in muscle relaxation. However, researchers have advised that melatonin may be less effective than thought to address sleep apnea.

Clinicians also advise caution when using melatonin alongside sleep apnea due to potential interactions with other medications, including those used for high blood pressure and diabetes. This is why many untested or regulated herbal products are subject to controversy, without any standardized doses or production techniques, alongside potential reactivity with prescribed medications.

Likewise, it is advisable for any sleep apnea sufferer who is pregnant or has an underlying medical condition, is breastfeeding an infant, or is under the age of eighteen to seek advice from their physician before adding a supplement to their diet.

Alternative Natural Approaches to Sleep Apnea

While the pharmaceutical and medical world is often torn on herbal and traditional medicines, there are also alternatives that are considered safe and anecdotally effective–or that have proven efficacy when used alongside medical interventions for more severe sleep apnea symptoms. Introducing a balanced, protein-rich diet, creating a consistent sleep routine to contribute to good sleep hygiene, and practicing breathing exercises and techniques can all reinforce your ability to maintain stable, steady breathing at night and help you overcome sleep apnea.

Further details about all potential options are available in Sleep Apnea Solution, an insightful, user-friendly book created for those with sleep apnea by former sufferer and accomplished author Dr Dylan Petkus.

Of all the natural remedies sleep apnea sufferers find helpful in their approach to boosting natural sleep, diet is one of the most overlooked. Balancing your diet and focusing on relaxation-enhancing natural foods such as proteins, plants, and fruits that contain anti-inflammatory properties may give your body the nutrients it needs to rest without exacerbating pressure on your airways.

Although most clinical studies agree that weight loss may be beneficial for people with sleep apnea and obesity, it’s also worth anybody living with the condition to educate themselves about the dietary changes that can support the nasal breathing techniques sleep apnea sufferers use to introduce restful sleep once and for all.

The Connection Between Sleep Apnea Approaches and Diet

Sleep apnea occurs due to obstructions in the airway and the speed at which you breathe to compensate. Slower, deeper breathing, pillow elevation, and innovative breathing techniques are key to promoting easier nighttime breathing without repeatedly waking up or feeling exhausted every morning.

While many people have tried a sleep apnea herbal treatment or supplement to help reduce the intensity of their symptoms, many do not realize that their diet and nutritional intake can also be meaningful. We know that sleep apnea is more prevalent in overweight adults, and focusing on eating healthily to safely and sustainably reduce excess weight can help. Still, dietary changes may also be helpful for other sufferers, including those already at a healthy weight.

Eating Anti-Inflammatory Foods for Sleep Apnea

Inflammation has long been thought to be connected to sleep apnea symptoms due to the impacts on your airways, and recent research has concluded that obstructive sleep apnea can create an ongoing state of low-level inflammation. This may also impact mood, cardiovascular health, kidney function, and metabolism; eating healthier foods that contain anti-inflammatory properties may enhance the effectiveness of other actions to augment your sleep.

Foods that can help balance inflammation levels include:

• Berries
• Probiotic yogurts
• Fatty fish, like mackerel, anchovies, sardines, salmon, and tuna
• Citrus fruits
• Leafy vegetables
• Coconut oils

Clinical studies also highlight foods naturally high in Omega-3 fatty acids, vitamin C, and polyphenols–including whole grains and dark chocolate–that can form part of a low-inflammation diet.

Reducing Dietary Fats and Spices to Assist With Sleep Apnea

Some popular meals and foods that are spicy, heavy, or contain larger amounts of fat can impact sleep quality in people of all ages and those with or without sleep apnea. Side effects like acid reflux are typical, along with increased inflammation in the airway and throat.

Trying to avoid these foods and heavy meals close to bedtime can help to reduce the likelihood of indigestion and gastrointestinal complaints while also ensuring you don’t inadvertently increase inflammation levels, as we’ve explained above. Processed meats, fried foods, alcohol, carbonated drinks, and heavier flavors like garlic and onion can contribute to acid reflux while also potentially counteracting the advantages of healthier options.

Learn More About Sleep Apnea Nutrition

Our latest publication, Sleep Apnea Solution, contains a wealth of knowledge and advice about the best ways to introduce easier breathing at night, including natural choices, breathing techniques, and nutritional tips.

Our Sleep Apnea Nutrition guide provides added value as an exclusive bonus. It explains the importance of dietary protein and offers simple meal suggestions, healthy, sleep-promoting snacks, and ideas to help introduce and maintain a sleep apnea diet plan into even the busiest of schedules!

Finding natural remedies for sleep apnea can be transformative, especially for sufferers who have long been reliant on medications and devices like a CPAP or had assumed that surgical interventions were the only potential way to promote restful, restorative sleep.

Although there are different types of sleep apnea and underlying medical factors that could mean some natural options are more or less effective, many people can introduce changes like a balanced diet, enhanced sleep hygiene routines, and beneficial breathing techniques as part of their sleep apnea approach.

Today, we’ll summarize some of the natural options that may be helpful, with insights into the mouth and throat exercises for sleep apnea that can significantly affect your natural nighttime breathing.

What Is the Benefit of Natural Sleep Apnea Approaches?

Holistic, gentle, and noninvasive approaches are often desirable. They enable people to work on their sleep habits and environment and either lower their reliance on medications or optimize the effectiveness of treatments recommended by their physicians. Making positive lifestyle changes, learning about healthy sleep habits, and adjusting your nutrition to introduce foods that promote lower inflammation and stress levels can all have an impact.

If you decide to add natural supplements to your regime, it is advisable to consult your healthcare provider first, particularly if your sleep apnea is linked to an underlying health condition. This can also help you make changes gradually and sustainably with appropriate supervision.

Natural Ways to Help Overcome Sleep Apnea

As we’ve noted, the right choices may depend on your current lifestyle, the intensity of your sleep apnea symptoms, and the areas where you can make changes, but the below may be advantageous.

Creating an Ideal Sleep Environment

If you’ve not tried sleeping with a wedged or elevated pillow or changing your sleeping position, this can help augment the natural airflow as you breathe or relieve pressure on your airways that exacerbates your sleep apnea. It’s also important to ensure you have a comfortable bedroom that isn’t too hot or cold, shut out light or noises that can disturb your sleep, and try to stick to the same schedule so you develop a natural sleep cycle.

Boosting Sleep Quality Through Nutrition

Steering clear of fatty, oily, and heavy meals close to your planned bedtime and adding more nutritious and protein-rich foods to your meals and snacks can naturally build your ability to relax.

Likewise, stimulants and sedatives like alcohol and caffeine have long been known to disrupt normal sleep, and either restricting these aspects of your dietary intake to earlier in the day or removing ingredients that can interfere with your rest may be wise. While a healthier, balanced diet may not immediately change your sleep apnea symptoms, substances that relax your muscles can aggravate the restrictions in your airway that cause the pauses in breathing characteristic of sleep apnea.

Learning Breathing and Relaxation Techniques

Stress and sleep apnea are very commonly connected, with ongoing and more severe sleep apnea also thought to be linked to anxiety, stress, and depression. By working to limit stress levels and promote feelings of calm and relaxation, you can help limit the impacts stress has on your sleep.

Techniques like deep breathing, journaling and meditation, and accessing proven exercises that train your respiratory muscles to work more efficiently can boost the oxygen levels in your blood that you need to rest.

Finally, you could try some of the many herbal and natural products available to assist with sleep apnea. However, these vary in quality and dosage, and while some people see remarkable outcomes, this can differ.

Further Guidance on Natural Sleep Apnea Options

As the above points show, there isn’t one action that will fix sleep apnea, nor do you need to depend on a CPAP machine for life or resign yourself to broken, disrupted sleep, brain fog, and fatigue on a daily basis. By making gradual and intentional changes to your diet, sleep environment, breathing, and stress levels, you can take action to help promote natural, deep breathing at night, which, over time, can be effective.

Our Sleep Apnea Solution book provides more in-depth insights into each of these natural ways to address your sleep apnea, alongside detailed assessments, nutrition plans, and advice to get you started!