Sleep Apnea Masterclass

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In this week's episode Evan covers a fan requested topic. The topic that was requested is a very common health concern not just in the United States but all around the world. The topic that was requested was sleep apnea. For many people sleep apnea is a nightly battle that robs people of much needed sleep and can wreak havoc on their daily performance. In this episode Evan covers:

• What is sleep apnea?
• What causes sleep apnea?
• What health concerns are associated with sleep apnea?
• Natural remedies for sleep apnea.

While sleep apnea is a serious issue that may require medical attention, there are many lifestyle changes that we can make that can help to improve or even cure sleep apnea for good. Be sure to tune into this episode and share it with anyone who may need to hear this information. Remember to always do everything with good intentions and connect to your elements.

Disclaimer:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

Hey, what's going on everybody.

Welcome back to the elemental Evan show.

So good to be back with all of you today.

I have a great episode on a topic that was actually brought to me

through Instagram from a local friend and fan of the elemental Evan show.

Today's episode is going to be all about sleep apnea.

This is a very common issue that tons of people deal with here in.

Not only the us, but also all around the world.

So really excited to jump into today's episode, especially when it

comes to dealing with stuff revolving around sleep, because obviously

sleep is super, super important.

I did a episode a little while back talking about how you can be taking

all of the supplements, all of the medications, all of the health stuff,

whatever you want, but it will never make up for a good night's rest,

especially when it comes to trying to.

Get over a sickness, uh, which I was going through, uh, while traveling abroad.

So the best thing was absolutely getting a good night's rest.

And if you're not getting a good nights rest, then you already

know how annoying that can be.

And if you deal with sleep apnea, then this is definitely something

that is an issue in your life.

So.

To kick this off, we're going to jump into what exactly sleep apnea is.

So I'll go ahead and kind of break down the definition of sleep apnea,

and then we'll kind of move into what are the health issues as well as what

can we do to improve sleep apnea and hopefully no longer have to deal with it.

So.

You have two main types of sleep apnea?

The very first one, which is the most common one is called

obstructive sleep apnea.

So this happens when your upper airway becomes blocked

multiple times while you sleep.

Reducing or completely stopping airflow.

This is the most common type of sleep apnea.

Anything that could narrow your airway, such as obesity, large tonsils, or changes

in your hormone levels can increase your risk for obstructive sleep apnea.

So essentially that is literally just the airway being blocked

or crushed in some way.

Typically from your muscles being overly relaxed while sleeping.

So your tongue.

Uh, which is a massive muscle, right?

Can relax too much in pressure.

Uh, put pressure on the airways, making it difficult to breathe at night.

There's also a lot of other muscles here in the neck area that if they are too

relaxed, they're going to obstruct your airway and make it difficult to breathe,

which is going to cause you to stop breathing at night and wake up and get out

of that restful sleep that you were in.

Now the other form of sleep apnea is called central sleep apnea.

Now this happens when your brain does not send the signals.

Uh, needed to breathe.

Health conditions that affect how your brain controls your airway and chest

muscles can cause central sleep apnea.

So this is more of a neurological, uh, type issue.

You're not getting the correct signals to breathe during night.

Uh, or sorry, during while you sleep, uh, this is less common,

but definitely a major issue.

Now, when it comes to the major causes of sleep apnea.

Depending on the type that you have, obviously it will vary, but when it comes

to the most common form, the obstructive sleep apnea, it tends to be an over

relaxation of the muscles in your head and neck as you sleep, which applies pressure

on your wind pipe, making it difficult or impossible to breathe, kind of already

explained that previously, but wanted to just really drill that point home.

Obstructive sleep apnea is exactly what it sounds like.

You're obstructing the airway.

And it is making it so that you're not able to properly breathe.

Now, when it comes to central sleep apnea, the causes tend to be slightly different,

such as heart failure, low blood oxygen levels, nervous system damage, and other

nervous system conditions such as ALS.

Right?

So these are all things that can cause the central sleep apnea.

And as you can see, they are more neurological based right there.

They're a little bit more of a deeper issue here.

It's not just the relaxation of muscles.

And obstructing of an airway.

So, uh, quite different here.

Now other things such as obesity or poorly developed facial structures can also

play a large role in sleep apnea, which we will kind of get into those a little

bit later when we get into the, you know, the things that we can do to improve, uh,

sleep apnea and hopefully get rid of it.

So.

Uh, those were just two that I really wanted to kind of mention

because they're pretty common.

Now in terms of what health concerns might arise with having sleep apnea,

as you know, most health issues do have some form of, uh, you know, down the road

problems and sleep apnea definitely does.

Especially when you consider the fact that you stop breathing for, you know,

moments of the night and, you know, takes you out of your deep restful sleep.

Uh, this is very, very detrimental to your health over the longterm, especially.

Uh, so let's kind of get into it.

The severe app, sorry.

This severe implications of sleep apnea can include things such

as heart damage, heart failure.

Um, arrhythmias.

So that is the improper beating of your heart, especially the atrial

fibrillation, which can lead to blood clots and possibly stroke.

So quite serious, as well as sudden cardiac death.

Now, obviously these are the more severe, uh, implications of sleep apnea, but they

are definitely things that could arise.

So, uh, really worth noting and being aware of.

Now on the less severe side, but still obviously extremely inconvenient

to anyone dealing with sleep apnea or just anyone in general.

Um, you have things such as disrupted sleep.

Waking up drowsy sleepiness during the day snoring mood changes,

hindered brain function, like inability to recall people's names

and just poor memory overall.

Uh, insomnia.

Night sweats, sexual dysfunction, which yes, this is for men not

waking up with a kickstand because you are not getting the proper blood

flow to certain parts of the body.

Uh, and then also headaches is a really big one.

So if you wake up with a lot of headaches in the morning, Uh, you might possibly

be dealing with some type of sleep apnea and might be worth getting checked out,

which also before I go any further.

Uh, if you are dealing with sleep apnea, of course, of course, if

you have not already spoken to a medical professional, please do so.

Um, these are, you know, my health tips that I'm trying to give to you.

I always focus on lifestyle changes and things that we can do that typically

have no side effect and are usually somewhat free if not completely free

to do, uh, this is just to increase your knowledge and really help you.

But if you're really dealing with these issues and it's very severe,

of course, Seek medical attention and speak to a medical professional, always.

I am not a medical professional.

Uh, so just wanted to clarify all of that before we go any further.

But nonetheless.

Um, those are some of the minor symptoms that you might be

experiencing with sleep apnea.

Now let's get into the good stuff.

What are the ways that we could go ahead and overcome sleep apnea?

So the most common advice that you'll find on the web is to lose weight.

Now, this is absolutely great advice and can definitely help with sleep apnea.

But the only problem is, is that there's a lot of people out there who

have sleep apnea that are in a very.

Healthy weight range.

So obviously this is not applied to everybody.

But for those of you who do carry a little extra weight or a lot of extra weight,

this is a really, really great idea.

Idea and a great place to start.

Uh, if you are carrying extra weight, losing some of that weight can make

a really, really big difference when it comes to sleep apnea.

Um, even just small changes in weight, like.

W maybe losing five to 10 pounds can be a really, really dramatic shift.

So, uh, if you are dealing with weight issues, that could

be a great place to start.

And if you are already in a healthy weight range, then just continue

on with your, uh, regular movement practice that you normally would do.

Uh, if you don't have movement practice, even if you are a healthy weight,

um, please have a movement practice.

Uh, it will help everything overall, your entire body, your health, everything.

So please get outside and move.

Uh, the second thing is to try to alter your sleeping position.

So.

While laying on your back is obviously a very common sleep position.

This might not be the best position for you.

If you were dealing with sleep apnea, because obviously with

gravity, you are going to have these relaxed, uh, especially if you have

the obstructive sleep apnea, your muscles, relax, and can pressure,

uh, put pressure on your airways.

So simply moving over to the side and laying on your side.

Uh, for some people it's not that comfortable and it's not always

the recommended sleep position, but for this purpose, it might be

what you would possibly need to.

Uh, improve your sleeping and allow those airways to stay open.

So that's number two.

And then number three is going to be a little bit of a multiple park option here.

But the first thing you can do is you can purchase, sorry, you can purchase mouth

guards that can do a few different things.

One of them is they can actually keep your tongue in a certain position so

that it doesn't, uh, go further back into your throat and obstruct your airways.

Uh, and there's also one that can help with keeping your jaw a little bit

forward your lower jaw and keeping those.

Uh, airway's back there open.

They also have certain tapes that you can put on your nose, uh, to

help widen your nostrils and allow for easier breathing at night.

All of these are really, really great options and we're trying.

In my research, I found that there were multiple mouth guards and they

varied in price as well as function.

And I'm sure in quality.

So just remember when you are purchasing those or looking for those.

Uh, to really do your research and remember that you're probably going

to get what you pay for on those.

So, uh, going a higher route might mean a better outcome.

And then the last one is to simply do a little mouth taping.

Now I know that might sound counterintuitive.

Uh, you know, you're having problems with breathing.

Why would you want to keep your mouth close?

Well, we're not meant to breathe through our mouths.

We're actually meant to breathe through our nose and at nighttime.

When you are not consciously able to tap in and remember to breathe out of

your nose and not out of your mouth.

There's many times where you can wake up and start breathing out of your mouth,

which relaxes all of these muscles, even deeper in your neck and your throat.

And it can lead to just worse sleep apnea.

We really want to focus on breathing through our nose at all times,

even during the day when you are.

Going out for an exercise or sitting on your laptop or whatever.

It may be.

Try to actively remember to breathe through your nose

and not through your mouth.

And this is going to strengthen all of those muscles in the back

of your throat and your neck.

And can really also help with sleep apnea.

So with mouth taping, it's very simple.

You take.

Small piece of tape, place it on your mouth.

Um, sometimes you might need to cover the entire mouth or even just

a small piece might work for you.

And this will help you to breathe through your nose and keep those airways nice

and open and keep the muscles toned.

Now, if you are experiencing issues with this at nighttime, with your sleep

apnea and mal taping, that of course be intuitive with this and do not use

But if it is making things worse, although I mouth tape every

single night, I do not have sleep apnea, but it does wonders for me.

And it is incredible.

I absolutely love Taping.

And I noticed the difference in my sleep when I do it.

Now.

Going on to number four, we have using a humidifier.

So they have also found that dry airways can lead to sleep apnea and

breathing through the mouth as well.

So having a simple humidifier in the room while you're sleeping

with a essential oil, that is anti-inflammatory such as eucalyptus oil.

Um, there's also peppermint oil and lavender oil, I believe are, uh

anti-inflammatory and these can be really beneficial for the airway.

Airways and allowing them to stay open at night and keeping you from, uh,

obviously dealing with sleep apnea.

So that can be a very simple, uh, thing to try.

And then the last one is going to be.

Stop drinking alcohol and smoking of anything.

Right?

So these two things can both lead to greatly relaxed.

Uh, muscles in your neck and throat, which obviously is going to lead to that.

Uh, sleep apnea, the obstructive sleep apnea.

Or they can also cause inflammation, especially cigarettes, right?

They can cause inflammation in our airways.

Which is not something we want to be dealing with and

it can lead to sleep apnea.

So if you are a heavy drinker or smoker, or if you even just have a

simple nightcap in the evening or a night smoke, whatever it may be.

Try going two to three, maybe four weeks without any alcohol or any kind

of combustible, um, type of ingredient.

And.

Uh, see what happens.

See if you notice a great change in your sleep apnea in those, you

know, two to three to four weeks.

And if you notice a ma massive shift, then continue on with it.

Right.

Um, I honestly believe that if you are a heavy drinker or a smoker and you deal

with sleep apnea, this is probably going to have a really good outcome for you.

Now, uh, the last, last, last thing that I wanted to hit

on was herbs and supplements.

So of course I love looking into herbs and supplements for

every health issue possible.

Um, but for this one, I did not find very good research in terms

of herbs and supplements that are very beneficial for sleep apnea.

So unfortunately, I'm not going to include any one in particular, but that doesn't

mean that there is not still some, you.

No efficacy in herbs and supplements for sleep apnea.

Uh, absolutely.

There can be herbs and supplements that do amazing things for sleep apnea.

And you know, what might work for one person might not work for another.

So maybe that's why the research isn't so good.

Who knows, but whatever it is, regardless, still feel free to look into those and

try a few of them out for yourself.

Anything that helps you get a better night's sleep is going

to be beneficial in my opinion.

So things like passion, flower, lemon, balm, uh, Camomile tea.

Magnesium.

These are all going to be really beneficial things for sleep

overall, and they could be things that you could try as well.

Now, personally, I just always take my chocolate gold blend from Organifi.

And drink that before bed, because that is like the best

nightcap you could possibly have.

It's like a cup of hot chocolate and it's loaded with really great things

like lemon balm, reishi, mushroom, which is incredible for sleep and for just

so many different things in the body.

Um, we also have magnesium in there and tumeric as well, which

is highly anti-inflammatory.

Uh, it's a really great blend for.

Relaxing winding down.

And easing your way into bed.

Uh, so yes, I drink that almost every single night.

I would say five, five out of the seven nights a week.

I'm definitely drinking the chocolate gold blend and possibly even more than that.

So if you want to get some of that.

Uh, head over to Organifi.

I have them linked in the show notes and you get a 20% discount code just for being

a listener to the elemental event show.

That's my little, thank you to you guys.

Um, they were an incredible company.

They third-party test all of their products for glyphosate.

It's all USDA organic approved.

So, you know, you're getting the highest of the highest quality

ingredients in all of their products.

Uh, definitely go check them out.

Like I said, that's linked in the show notes, Organa five, and you get a

discount code linked right there with it.

And that is just for being a listener.

You get 20% off your entire order, and hopefully that will help you

ease into sleep and maybe even stay asleep the entire time and

not deal with some sleep apnea.

Go ahead and try all of these different things.

See what works for you.

See what doesn't and remember it's all an experiment with your body.

Uh, so, you know, feel free.

To try things.

And these are all very safe measures to try.

Thank you all very much for tuning into today's episode.

I appreciate all of you so, so much.

I appreciate your listenership.

Um, subscribe on whatever platform it is that you're on, whether it's YouTube or

apple podcast, Spotify, Google podcast.

Uh, please go ahead and subscribe, leave a review on apple podcast.

If you're on there, it takes like 30 seconds to a minute and

helps people to find this show.

And please share this episode with someone who came to benefit

from hearing this episode.

A lot of people deal with sleep apnea, so this can be very beneficial

for, uh, tons of people out there.

And please feel free to share it.

Feel free to share it on any of the social media programs or,

uh, platforms that you're on.

I'm on mainly Instagram and YouTube at elemental.

Evan, feel free to follow me on there and reach out to me with any questions

or concerns, or maybe if you want to hear an episode, something specific, then

go ahead and reach out to me on there.

Just like my good friend did on Instagram for this episode.

RD all much love to everybody.

Connect your elements and do everything with good intentions.