Sleep Apnea & the Importance of Sleep

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Sleep is essential for good health. Lack of sleep increases the risk of obesity, diabetes, cardiovascular disease, and other chronic illnesses. It may also elevate the risk of dementia, which can eventually lead to Alzheimer’s disease.

Understanding Obstructive Sleep Apnea (OSA)

OSA is a common sleep disorder that occurs when the upper airway repeatedly collapses during sleep, interrupting normal breathing. It affects people of all ages, though the risk increases with age.

In adults, the most common cause of OSA is excess weight or obesity. Soft tissue in the mouth and throat can relax too much during sleep, leading to airway obstruction.

Men with OSA often snore loudly—likened to a truck engine. In contrast, women may experience insomnia, fatigue, headaches, depression, and anxiety—symptoms often overlooked or misattributed, especially during menopause.

Treatment Options for Sleep Apnea

Positive airway pressure (PAP) therapy uses compressed air to keep airways open during sleep. It has been shown to reduce the likelihood of dementia, including Alzheimer’s disease, in older adults with OSA.

The most common form, continuous positive airway pressure (CPAP), delivers a steady stream of air through a mask. While effective, CPAP machines can be noisy and uncomfortable. Cold, dry air may irritate the eyes and sinuses, but adding a heated humidifier can help—just avoid setting it too high to prevent condensation buildup.

Left untreated, OSA can be life-threatening, increasing the risk of sudden cardiac death. Addressing sleep issues is critical for long-term health.

Lifestyle Changes for Sleep Apnea

  • Lose excess weight
  • Practice yoga or regular exercise to boost energy, heart health, and sleep quality
  • Modify sleep position—sleep on your side or stomach rather than your back
  • Use a humidifier with temperature control
  • Quit smoking

Herbal Remedies for Sleep Apnea

  • Chamomile: Take as a tincture or tea to improve sleep quality
  • Valerian root: Used for centuries to treat sleep disorders
  • Lemon balm: A citrus-scented mint family herb for stress, anxiety, and insomnia
  • Passionflower and Valerian: Combined tinctures enhance sleep quality
  • Magnolia and Tila flower tincture: Help with anxiety and insomnia
  • Tila flower and St. John’s Wort: Ease stress and improve sleep
  • Tart cherry juice: Helpful when you have trouble falling asleep
  • Kiwi and romaine lettuce: May improve sleep time and efficiency
  • Nettle tincture: A natural antihistamine during allergy season; may cause drowsiness
  • Walnuts: Contain melatonin—ideal as a bedtime snack

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Pain Relief Using Essential Oils, Naturally

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When medications are not easing your pain, you might consider going natural by using alternative remedies. Essential oils are a traditional and natural way to relieve pain.

Essential oils are highly fragrant substances extracted from the petals, stems, roots, bark, and other parts of plants. They are obtained through steam distillation, a centuries-old method that uses heat to evaporate the volatile compounds. During condensation, the oils separate due to their hydrophobic nature.

There is evidence that essential oils can help treat depression, inflammation, headaches, localized pain, respiratory issues, and sleep disorders.

Essential oils can be inhaled or applied topically when mixed with a carrier oil. Never apply undiluted essential oils directly to the skin, and do not ingest them, as they are toxic. Always perform a skin patch test before use. If you don’t experience irritation or discomfort within 12 to 24 hours, the oil is likely safe for use.

Recommended Essential Oils for Pain Relief

  • Cinnamon Leaf: Contains cinnamaldehyde, which reduces inflammation and acts as an antimicrobial. It helps stimulate circulation, reduce stress, relieve pain, fight infections, and improve digestion.
  • Lavender: Acts as an analgesic and anti-inflammatory. When applied topically, it provides pain relief comparable to prescription medications like Tramadol. Inhaling lavender can reduce migraine headache severity.
  • Red Rose: Helps alleviate menstrual discomfort, stress, and anxiety. It has antibacterial and antifungal properties, stimulates libido, and reduces depressive symptoms.
  • Bergamot: Used in aromatherapy to treat neuropathic pain, which is often resistant to opioid medications.

How to Use Essential Oils for Pain Relief

Dilute essential oils with a carrier oil such as apricot kernel, avocado, coconut, grapeseed, sweet almond, or sesame oil. Use only a few drops of essential oil—typically 10 drops per tablespoon of carrier oil.

Massaging diluted essential oil into the skin can help loosen muscles and alleviate pain. You can self-massage or use a professional.

For menstrual relief, blend cinnamon, clove, rose, and lavender in sweet almond oil. For terminal patients, massaging bergamot, lavender, and frankincense can reduce pain and depression. A combination of red rose and cinnamon leaf can ease tendon and rheumatoid arthritis pain quickly and effectively.

For inhalation, add a few drops of essential oil to a diffuser and inhale the steam, or place drops in a bowl of hot water, cover your head with a towel, and breathe in the vapors.

For a hot bath, dissolve five drops of essential oil into one ounce of carrier oil. Soaking allows the oils to absorb through the skin, and the steam provides additional aromatherapy benefits. Avoid very hot baths to prevent dizziness.

Risks and Warnings

Use caution when trying any new essential oil. Always dilute with a carrier oil. Do not apply undiluted oils directly to the skin, especially if pregnant, nursing, or if you have a medical condition.

Possible side effects include:

  • Skin irritation
  • Skin inflammation
  • Sun sensitivity
  • Allergic reaction

Some essential oils or commercial blends may include additional ingredients that could cause adverse reactions. Avoid applying oils around the eyes, lips, or open wounds.

Essential oils can enhance physical, emotional, and mental well-being. Each oil has a unique scent and set of benefits. Incorporating them into your pain management routine may offer natural support with minimal risk, and you can adjust usage as needed.

COVID-19: Herbal Therapy,
Clinical and Scientific Data
Part 2 of 3

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Scientific Evidence for Herbal Medicines in Respiratory Conditions

Herbs are beneficial to relieve symptoms related to respiratory conditions (cold/flu) and support symptomatic healing.

The lungs are the organs most affected by COVID-19 because the virus accesses host cells via the receptor for the enzyme
angiotensin-converting enzyme 2 (ACE2), which is most abundant on the surface of type II alveolar cells of the lungs.

Whether or not you have been vaccinated, the symptoms are the same, since they are lung-based problems. The symptoms are:
cough, fever, sore throat, loss of smell and taste, shortness of breath, fatigue, headache, muscle pain, chills.

For over 3,000 years, Ayurveda (Indian medicine), Traditional Chinese Medicine (TCM), and
Herbolaria Mexicana have used herbs as medicine.

Increased side effects from pharmaceuticals, lack of curative treatments for several chronic diseases, high cost of new drugs,
microbial resistance, and emerging diseases such as COVID-19 are some reasons for renewed public interest in
complementary and alternative medicines.

Herbs for Respiratory Conditions

Due to space limitations, this report is divided into three sections. The herbs used to treat lung and upper respiratory problems are many.

  • Garlic – Allium sativum L. – Amaryllidaceae. Parts used: Bulbs
  • Marsh Mallow – Althaea officinalis L. – Malvaceae. Parts used: Aerial parts
  • Myrrh – Commiphora molmol Engle. Parts used: Sap
  • Bitterweed, King of Bitters, Creat, Chiretta, Indian Echinacea – Cymbopogon citratus. Parts used: Aerial parts
  • Echinacea – E. angustifolia – Asteraceae. Parts used: Aerial parts, rootstock
  • Eucalyptus – Eucalyptus globulus Labill. Parts used: Leaves, essential oil
  • Sweet Fennel – Foeniculum vulgare Mill. – Apiaceae. Parts used: Fruit
  • Licorice – Glycyrrhiza glabra L. – Fabaceae. Parts used: Roots

Marsh Mallow – Althaea officinalis L.

Indications: Respiratory disease symptoms, especially dry, irritable coughs and irritation of the oral and pharyngeal mucosa.

Chemical Composition: Mucilage polysaccharides such as galacturonorhamnans (rhamnogalacturonan), arabinans, glucans, arabinoglucans (mainly acidic polysaccharides); flavonoids (e.g., isoscutellarein, hypolaetin, kaempferol, luteolin derivatives); phenolic acids; coumarin (scopoletin); tannins.

Posology (based on traditional use): 0.5–5.0 g in 150 ml of water as a macerate, three times daily. Marshmallow root syrup is commonly used at 2.0–8.0 ml per day.

Preclinical Evidence

This herbal medicine has been experimentally proven to relieve respiratory disease symptoms, notably cough. An aqueous extract of marshmallow roots inhibited tracheobronchial smooth muscle contractions in rats dose-dependently.

The antitussive effects of oral rhamnogalacturonan (50 mg/kg) were tested in non-anesthetized cats. The polysaccharide significantly reduced effort, cough frequency, and intensity of cough attacks. Its effects were also compared with non-narcotic antitussives.

Clinical Evidence

Randomized Clinical Trial: 63 adults with dry cough (associated with ACE inhibitors) took 20 drops, three times a day, of either marshmallow root preparation or placebo for four weeks. The marshmallow group showed significantly reduced cough severity.

Large-scale Trial: In a study of 822 patients with dry cough from pharyngeal irritation, A. officinalis aqueous root extract (in lozenges and syrup) improved symptoms within 10 minutes and was well tolerated. Only three minor adverse events were reported in the syrup group.

Overall Clinical Evidence: High for cough treatment.

Safety

Toxicity: None reported. Overall safety rating: High.

Warnings & Precautions: Mucilage may delay the absorption of other drugs. Avoid taking preparations of A. officinalis 30 minutes to 1 hour before or after medications, vitamins, or minerals. Macerates should be used immediately after preparation.

Overall Assessment

Althaea officinalis preparations can suppress cough and soothe respiratory tract irritation through anti-inflammatory effects. While traditional use as a cold remedy lacks robust clinical backing, the available evidence supports its use in relieving early COVID-19 symptoms.

Clinical evidence: High. Safety profile: High.