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Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 7th, 2023

Your level of alertness or wakefulness during the daytime determines how well you can contribute to the tasks at the office. However, the alertness levels can reduce considerably when you are not able to sleep well at night.

Sleep apnea has emerged as one of the leading causes of loss of productivity in managers.

According to the National Sleep Foundation, more than 18 million adults in America suffer from sleep apnea. And this adult population largely comprises of executives whose work performance has been affected adversely due to the lack of sound sleep at night.

Sleep apnea is a common sleep disorder in which the breathing is interrupted during sleep briefly, yet repeatedly.

The breathing pauses may last for about ten seconds causing you to wake up abruptly gasping and chocking. The incidence of this disease is more common in the obese individuals and is marked by snoring.

The natural remedies for sleep apnea given below have been found to be effective in improving the sleep quality and preventing the effect of this disorder on your work life.

Executive Summary:

natural remedies for sleep apnea

1. Honey

If you love honey, you will be glad to know that it can help control the symptoms of sleep apnea.

Sleep apnea can become worse if there is an obstruction in the air passages due to the swelling in the throat.

According to a study published in the Jundishapur Journal of Natural Pharmaceutical Products, honey can produce a natural anti-inflammatory effect and reduce swelling in the throat. Just add a tablespoon of honey to a glass of warm water and drink it before the bedtime.

So, when you go to the bed after a hectic day in the office, the soothing effect of honey would let you sleep well without frequent awakening.

It will also reduce snoring by acting as a lubricant and allowing for the smooth passage of air through the airways.

Using these natural remedies for sleep apnea on a regular basis will help you stay fresh and be more productive during daytime and improve your ability to focus on the tasks.

2. Prebiotics

If falling asleep while attending meetings and presentations has become a regular problem for you, include prebiotics in your regular diet.

According to the research conducted at the University of Colorado at Boulder, including prebiotics in your regular diet can be a great way to avoid sleep apnea.

Prebiotics can influence the brain functions and improve your sleep pattern.

Prebiotics are dietary fibers found naturally in certain foods such as chicory, leeks and onions.

Prebiotics can influence the brain functions and improve your sleep pattern. It can enhance the sleep quality and prevent drowsiness while at work.

A regular intake of these foods can also improve the gut health and prevent obesity, which is a common precursor to sleep apnea.

3. Garlic

Garlic offers another potential natural remedy for sleep apnea. You can consume 2 to 3 cloves of garlic once a day, preferably the first thing in the morning. It would keep your airways open by reducing swelling and inflammation.

Research conducted at the Journal Of Immunology Research has indicated that the anti-inflammatory properties of this herb would open up the airways for easier breathing.

Additionally, the anti-stress properties of garlic can help you avoid mental stress at workplace and sleep peacefully without any disturbing thoughts.

This would allow you to perform to the best of your capabilities at work during the daytime. Garlic can also help to reduce weight thus naturally eliminating obesity that can otherwise worsen sleep apnea.

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4. Lavender

Sleep apnea may also occur due to the contractions of the muscles in the throat. You can avoid this by using natural remedies for sleep apnea like Lavender oil.

Simply put a few drops of the oil on a clean towel and place it under your pillow before you sleep or, even better, diffuse lavender oil in your bedroom with an aromatherapy diffuser.

A study published in the Perceptual And Motor Skills has revealed that the fragrance of lavender will soothe your nerves and prevent muscle contractions thus inhibiting obstructions in the throat.

The fragrance will put you into pleasant sleep so that the next morning you can face the challenges at the workplace with a fresh and active mind.

5. Turmeric

A study published in the Journal of Chiropractic Medicine has indicated that adding a tablespoon of turmeric to a glass of warm milk and drinking it before the bedtime can help control sleep apnea.

The anti-inflammatory effect of curcumin present in turmeric can promote sleep by reducing obstruction or swelling in the airways.

Moreover, the soothing and sedative properties of this spice will improve the sleep quality and ensure you can feel fresh and confident during meetings and presentations at the office.

Most people find heavy snoring to be funny. However, it could be a sign of sleep apnea, which, if ignored, can be potentially life-threatening.

It can reduce your wakefulness and prevent you from concentrating on your work during the daytime.

Feeling sleepy while behind the wheels can also be highly dangerous for your and other’s life. Hence, you must never ignore the signs of sleep apnea.

Use the natural remedies for sleep apnea given here to stay fresh and alert throughout the day and contribute positively to your organization.

If you are aware of other effective natural remedies for sleep apnea, please leave a comment below to share them with us.


2 Responses

  1. These natural remedies would be a big help for you to have a better good night sleep.

  2. Marek says:

    Yes! Thank you for your comment!

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