I’ve struggled with sleep apnea myself. It makes everyday life hard. It causes fatigue, trouble focusing, and affects our health. But, there’s hope. Natural remedies and lifestyle changes can help a lot.
A 2019 study found that almost 1 billion adults worldwide have sleep apnea. While CPAP machines are key for some, natural methods can also help. Changes like losing weight, eating right, and breathing exercises can make a big difference.
Key Takeaways
- Natural remedies can effectively manage mild to moderate sleep apnea symptoms.
- Lifestyle changes like weight loss, exercise, and quitting smoking can significantly improve sleep apnea.
- Adjusting sleep position, using certain breathing techniques, and creating a sleep-friendly environment can also provide relief.
- Herbal remedies and complementary therapies like acupuncture may offer additional benefits.
- While CPAP machines are often necessary for more severe cases, natural approaches can complement traditional treatments.
What Helps Sleep Apnea Naturally
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Understanding Sleep Apnea
Sleep apnea is a common sleep disorder that affects millions in the U.S. It causes breathing pauses during sleep, leading to poor sleep and health problems. There are two main types: obstructive sleep apnea (OSA) and central sleep apnea (CSA).
What Is Sleep Apnea?
Obstructive sleep apnea (OSA) is the most common type. It happens when the airway gets blocked, usually by soft tissues in the throat. Central sleep apnea (CSA) is rarer and involves brain problems controlling breathing at night.
Common Symptoms to Recognize
- Loud, chronic snoring
- Gasping or choking during sleep
- Excessive daytime sleepiness
- Morning headaches
- Difficulty concentrating
- Irritability and mood changes
Why Natural Remedies Matter
While CPAP therapy is the main treatment for sleep apnea, natural remedies are also key. For mild cases, lifestyle changes, breathing exercises, and herbal supplements can help. Even in severe cases, natural remedies can help reduce the need for CPAP machines.
“Untreated sleep apnea increases the risk of various health issues such as high blood pressure, inflammation, coronary artery disease, and more.”
Lifestyle Changes That Make a Difference
Managing sleep apnea doesn’t just mean relying on medicine. Making lifestyle changes can greatly help reduce symptoms and improve sleep. Let’s look at the key changes that can make a big difference.
Importance of Weight Management
Sleep apnea is more common in obese adults because extra fat blocks the airways. Losing weight can significantly reduce symptoms. Even a 10% weight loss can greatly improve sleep apnea.
Staying Active: Exercise Tips
Regular exercise can help manage sleep apnea. It boosts oxygen levels, reduces daytime sleepiness, and improves sleep quality. Try to do at least 30 minutes of moderate exercise, like brisk walking or cycling, a few times a week. Adding strength training can also help.
Quitting Smoking and Alcohol Modifications
Smoking is common in people with sleep apnea, and it harms sleep quality. Quitting smoking is key to reducing swelling in the upper airways and improving symptoms. Also, drinking less alcohol is important because it relaxes the throat muscles and can disrupt breathing during sleep.
By making these lifestyle changes, like managing weight, exercising regularly, and quitting smoking and drinking, you can actively manage sleep apnea. These changes, along with medical treatments, can greatly improve sleep quality and overall health.
Dietary Changes to Consider
Proper nutrition is key in managing sleep apnea symptoms. By making smart dietary changes, people with sleep apnea can sleep better and feel more energetic during the day. Let’s look at some important dietary tips.
Foods That Support Better Sleep
Eating foods rich in melatonin and tryptophan helps those with sleep apnea. These nutrients help control sleep cycles and improve sleep quality. Good choices include bananas, cherries, oats, and fatty fish like salmon.
Avoiding Heavy Meals Before Bed
Eating big meals before bed can cause acid reflux, making sleep apnea worse. It’s better to eat light, easy-to-digest foods a few hours before bed. This helps avoid digestive problems that can disrupt sleep.
The Role of Hydration
Drinking enough water is important, but be careful with fluids before bed. Too much water can cause you to wake up to use the bathroom, disrupting your sleep. Stay hydrated during the day, but cut down on fluids before bedtime.
| Food Group | Impact on Sleep Apnea |
|---|---|
| Fruits and Vegetables | Higher intake is associated with a lower risk for obstructive sleep apnea (OSA) |
| Fried, Salty Foods | Higher intake may lead to increased risk for OSA |
| Red Meat | Positive association with higher number of apneas or hypopneas |
| Caffeine | Consuming close to bedtime can cause insomnia and negatively impact sleep |
| Bananas | May increase mucus production, potentially worsening sleep apnea symptoms |
| Omega-3 Fatty Acids | May reduce inflammation and risk for OSA, improving sleep quality |
| Whole Grains | Rich in fiber and complex carbohydrates, may aid in weight loss and apnea symptom improvement |
By making these dietary changes and focusing on nutrition for better sleep, people with sleep apnea can manage their condition better. This can lead to better sleep quality overall.
“Incorporating sleep-promoting foods and avoiding heavy, difficult-to-digest meals before bed can make a significant difference in managing sleep apnea symptoms.”
Breathing Exercises and Techniques
Dealing with sleep apnea often means using many different methods. Breathing exercises are a great addition to your treatment plan. They help strengthen your breathing muscles and improve oxygen flow. This can make apnea episodes less frequent and less severe.
Practicing Diaphragmatic Breathing
Diaphragmatic breathing, or belly breathing, is a top choice for sleep apnea. It uses the diaphragm to fill the lungs with air. This method trains your body to breathe right, leading to better oxygenation and less airway strain.
Benefits of Yoga for Sleep Apnea
Yoga is also good for sleep apnea, thanks to its focus on breathing and muscle strength. Pranayama and ujjayi yoga can boost oxygen levels and improve breathing. This might lessen sleep apnea symptoms.
Using Meditation to Reduce Stress
Stress and anxiety can make sleep apnea worse. Meditation helps manage these feelings. It teaches deep breathing and mindfulness. Regular meditation can calm your mind and body, helping to reduce apnea episodes.
Adding breathing exercises, yoga, and meditation to your day can help with sleep apnea. Remember, sticking with it is important. With regular practice, you can see positive changes over time.
Sleep Positioning for Better Breath
Your sleeping position can greatly affect your sleep apnea symptoms. Knowing the best sleeping positions can help you breathe better and sleep more soundly.
Ideal Sleeping Positions
Side sleeping is often the best choice for those with sleep apnea. It can help reduce airway blockage and improve breathing. Elevating your bed’s head by about 60 degrees can also help. This position stops the throat muscles from relaxing too much when lying flat.
However, sleeping on your back is considered the worst for sleep apnea. The tongue and soft tissues in your throat can block your airway, causing breathing problems.
Stomach sleeping is also not recommended. It can cause neck rotation and discomfort, especially when using a CPAP device.
Positional Therapy Devices to Explore
If you struggle to stay on your side at night, there are special devices to help. These include pillows, vests, or other accessories to keep you on your side. These devices can be very helpful for people whose sleep apnea gets worse when they sleep on their back.
| Sleeping Position | Impact on Sleep Apnea |
|---|---|
| Side Sleeping | Reduces airway obstruction and improves breathing |
| Elevated Head Position | Prevents throat muscle relaxation and improves airflow |
| Supine (Back) Sleeping | Worsens airway obstruction and breathing disruptions |
| Stomach Sleeping | Can cause neck rotation and discomfort, not recommended |
Finding the right sleeping position is key to managing sleep apnea naturally. Try different positions and use positional therapy devices to find what works best for you.
Creating a Sleep-Friendly Environment
Making your bedroom a sleep haven is key for those with sleep apnea. The right mattress is essential for a restful night. It should offer the right support and comfort.
Importance of a Comfortable Mattress
The mattress you choose is crucial for managing sleep apnea. Memory foam, innerspring, and hybrid mattresses are top picks. They help keep your spine aligned and reduce pressure points.
Think about your firmness preferences, sleeping position, and body type. This will help you find the perfect mattress for your sleep needs.
Managing Noise and Light Levels
Reducing noise and light in your bedroom is vital. Use blackout curtains or an eye mask to block out light. For noise, a white noise machine or earplugs can help.
Optimal Room Temperature for Sleep
Keeping your room at a comfortable temperature is important. Aim for 60-67°F (15-19°C) for better sleep. A humidifier can also add moisture, helping with sleep apnea.
“A good night’s sleep is essential for overall health, and creating the right [https://smartmodest.com/what-type-of-mattress-is-good-for-back-pain/]sleep environment is crucial for those with sleep apnea.”
Improving your sleep environment can greatly help with sleep apnea. A comfortable bedroom setup is crucial for better sleep. It can significantly improve your life with sleep apnea.
Herbal Remedies Worth Trying
Herbal remedies can add to your sleep health routine, even if they don’t cure sleep apnea. They can help relax you, improve your sleep quality, and ease some symptoms of this sleep disorder.
Chamomile Tea for Relaxation
Chamomile is famous for its calming effects. A warm cup of chamomile tea before bed can help you relax and sleep better. But, there’s no solid proof that it treats insomnia or sleep apnea.
Valerian Root and Its Benefits
Valerian root has been used for centuries to help with sleep. Studies show it can improve sleep quality and reduce insomnia symptoms. Many people find it helps them sleep better, even if the science is mixed.
Essential Oils and Their Calming Effects
Essential oils like lavender can calm you down and help you sleep better. Using lavender in your sleep routine, like with a diffuser or on your skin, might help. But, we need more research to know for sure how they help with sleep apnea.
| Herbal Remedy | Potential Benefits | Potential Side Effects |
|---|---|---|
| Chamomile Tea | Promotes relaxation | Nausea, dizziness, allergic reactions |
| Valerian Root | Improves sleep quality, reduces insomnia | Headache, dizziness, gastrointestinal discomfort |
| Lavender Essential Oil | Calming effects, may improve sleep | Minimal side effects when used appropriately |
While herbal remedies can offer some relief, they shouldn’t replace medical treatment for sleep apnea. Always talk to a healthcare provider before trying new supplements or remedies, especially if you have health issues.
The Role of CPAP Machines
Continuous Positive Airway Pressure (CPAP) machines are a key treatment for sleep apnea. They keep airways open with a constant air flow. This prevents breathing pauses seen in sleep apnea. Though CPAP is the gold-standard treatment, some find it hard to adjust.
When to Consider CPAP Therapy
CPAP therapy is for those with severe sleep apnea, showing over 30 breathing pauses per hour. Patrick Gaertner had 130 pauses per hour, showing a need for CPAP. For moderate to severe sleep apnea, CPAP is 100% effective if the user can wear it comfortably.
How to Adjust to CPAP Use
Getting used to CPAP takes time and patience. Some find the mask or air flow uncomfortable, leading to non-use. Working with a healthcare team, using relaxation techniques, and talking about mask or pressure issues can help. Regular cleaning and travel plans for the CPAP can also improve the experience.
Alternative Therapies to Explore
- Oral appliances to keep the throat open
- Positional therapy devices for better sleeping positions
- Surgical options for when other treatments fail
- Weight-loss surgery to help manage sleep apnea
- Lifestyle changes like weight loss, exercise, and avoiding alcohol
For those who can’t use CPAP, other treatments might be helpful. A sleep specialist can guide you to find the best option. The goal is to manage sleep apnea and improve sleep quality.
“CPAP is considered 100% effective in treating sleep apnea if the user can comfortably wear it.”
Acupuncture’s Potential Benefits
Acupuncture is an ancient Chinese practice that’s getting attention for sleep apnea. It involves thin needles in specific body points to heal and relax. Some studies hint it might help those with sleep apnea.
Understanding Acupuncture for Sleep Apnea
Acupuncture works on the idea that energy, or “qi,” flows through the body. When this flow is off, health problems can happen. By using certain points, practitioners aim to balance energy and improve health, including sleep.
What Happens During a Session?
In a sleep apnea acupuncture session, needles are placed in points like Zhaohai (KI6) and Sanyinjiao (SP6). The needles stay for 10 to 15 minutes. Patients might feel sensations like tingling or numbness.
Research Studies Supporting Acupuncture
Studies have looked into acupuncture for sleep apnea. A 2020 review of nine studies found acupuncture helped a lot. It improved sleep apnea symptoms and oxygen levels, especially in severe cases.
A 2017 study with 72 people showed acupuncture bettered sleep and daytime function. It was more effective than sham acupuncture or medication. While more research is needed, the current evidence is promising.
Continuous Positive Airway Pressure (CPAP) Alternatives
If you find CPAP machines hard to use, there are other ways to manage sleep apnea. These options can help improve your sleep quality. They are great for those who struggle with CPAP.
Exploring Oral Appliances
Oral appliances are a good alternative to CPAP. They include mandibular advancement devices. These devices move your lower jaw forward, keeping your airway open.
They are especially useful for those with mild to moderate sleep apnea. Oral appliances are easy to use and comfortable, unlike CPAP machines.
Considering Surgery: What to Know
In severe cases of sleep apnea, surgery might be needed. These surgeries aim to improve airflow and reduce sleep apnea. They can be a big help for those who have tried other treatments.
However, surgery comes with risks. It’s a serious step to take. But for some, it can be a life-changing choice.
Impact of Lifestyle Adjustments on Alternatives
Lifestyle changes can also help with sleep apnea. Staying at a healthy weight, quitting smoking, and drinking less alcohol can all help. These changes can make other treatments more effective.
Using devices that prevent sleeping on your back can also help. These changes are important for managing sleep apnea.
It’s important to talk to a sleep specialist to find the best treatment. The right plan might include a mix of these alternatives. It will depend on your specific needs and what you prefer.
“The key to finding the right CPAP alternative is to keep an open mind and work closely with your healthcare provider to explore all available options.”
| Treatment Option | Effectiveness | Suitability |
|---|---|---|
| Oral Appliances | Effective for mild to moderate sleep apnea | Convenient alternative to CPAP, custom-fitted |
| Surgical Interventions | Effective for severe or treatment-resistant cases | Higher risk of complications, considered for non-responsive cases |
| Lifestyle Adjustments | Can enhance the effectiveness of other treatments | Applicable for all levels of sleep apnea severity |
Managing Stress and Anxiety
Stress and anxiety can make sleep apnea symptoms worse. They can make it hard to get good sleep. But, there are ways to manage stress and anxiety to help you sleep better.
Techniques to Reduce Stress Levels
Adding stress-reducing activities to your day can greatly improve your health and sleep. Some good methods include:
- Deep breathing exercises, like diaphragmatic breathing, which can relax your body.
- Progressive muscle relaxation, where you tense and then relax different muscles to relax fully.
- Mindfulness meditation, which can calm your mind and reduce anxiety.
The Connection Between Anxiety and Sleep
Anxiety and sleep problems often go together. Stress and worries can mess up your sleep cycle. This can make sleep apnea symptoms worse, leading to more fatigue and tiredness during the day. Dealing with anxiety can help improve your sleep and overall health.
Professional Help: When to Seek Therapy
For some, talking to a mental health professional is needed to manage stress and anxiety. Cognitive Behavioral Therapy for Insomnia (CBT-I) is very effective for sleep apnea, stress, and anxiety. If stress or anxiety is really affecting your life and sleep, seeing a therapist can help. They can offer personalized advice and strategies to help you feel better.
“Stress management is crucial for individuals with sleep apnea, as it can directly impact the severity of their symptoms and overall quality of life. By incorporating relaxation techniques and seeking professional help when needed, you can effectively manage stress and anxiety, leading to better sleep and improved overall health.”
The Importance of Regular Check-Ups
Managing sleep apnea well needs regular visits to a sleep specialist. These visits are key for watching your symptoms, tweaking treatments, and handling new issues. A strong bond with your sleep specialist helps manage your sleep apnea better and boosts your life quality.
Building a Relationship with a Sleep Specialist
It’s vital to have a good working relationship with your sleep specialist. Share any changes in your symptoms, sleep, or lifestyle during your check-ups. This way, your specialist can adjust your treatment plan to keep you on track.
Keeping Track of Symptoms and Changes
Keeping a sleep diary is a great help in managing sleep apnea. It lets you record your sleep, symptoms, and lifestyle changes. This info helps your specialist see how you’re doing and make better decisions for your care.
| Symptom | Frequency | Severity |
|---|---|---|
| Snoring | 3-4 nights per week | Loud and disruptive |
| Daytime Fatigue | Daily | Moderate to severe |
| Difficulty Concentrating | 2-3 times per week | Mild to moderate |
Regular monitoring and assessments with your healthcare provider are key for managing sleep apnea. By working closely with a sleep specialist and tracking your symptoms, you can actively manage your treatment. This ensures your sleep apnea stays under control.
Utilizing Sleep Apps and Technology
In today’s world, we have many sleep tracking apps and wearable devices. They give us insights into our sleep patterns and quality. These tools help us monitor our sleep and make better choices for our sleep health.
Monitoring Sleep Patterns
Sleep tracking apps help us understand our sleep cycles. They track how long and well we sleep. By logging our sleep data, these apps provide detailed reports and visuals.
This info is great for spotting sleep issues and trends. It’s also helpful when talking to a healthcare provider about sleep problems.
Apps that Can Help You Sleep Better
- Many sleep apps offer guided meditations, soothing sounds, and white noise to help us relax and sleep better.
- Apps like CBT-I Coach use cognitive-behavioral therapy to fight insomnia.
- Apps with sleep diaries, educational resources, and alarm functions help us develop healthier sleep habits.
Wearable Devices: Pros and Cons
Wearable sleep technology, like fitness trackers and smartwatches, offers detailed insights into our sleep. They track sleep stages, heart rate, and oxygen levels. Yet, it’s key to remember these tools should not replace medical advice.
| Pros of Wearable Sleep Technology | Cons of Wearable Sleep Technology |
|---|---|
|
|
By using sleep tracking apps and wearable devices, we can better monitor and improve our sleep. It’s crucial to use these tools wisely and with the guidance of healthcare professionals. This ensures we address any sleep issues effectively.
Building a Sleep Routine
Creating a consistent sleep routine is key for managing sleep apnea. A relaxing bedtime ritual tells your body it’s time to sleep. This can include reading, gentle stretching, or meditation.
Establishing a Bedtime Ritual
A consistent bedtime routine can boost your sleep quality. It might also cut down on apnea episodes. Here are steps to make a calming bedtime ritual:
- Avoid screens (TV, computers, smartphones) for at least 1 hour before bedtime.
- Try relaxation techniques like deep breathing or light yoga.
- Read a book or listen to calming music to relax your mind.
- Take a warm bath or do gentle stretching to ease muscle tension.
Consistency: Going to Bed and Waking Up at the Same Time
Keeping a regular sleep-wake cycle is important. It helps your body’s internal clock and improves sleep quality. Most adults need seven to nine hours of sleep each night.
Going to bed and waking up at the same time every day helps. It supports your body’s natural rhythms. This can lead to better sleep hygiene and fewer sleep apnea episodes.
“Consistency is key when it comes to building a healthy sleep routine. By sticking to a regular bedtime and wake-up time, you can train your body to fall asleep and stay asleep more easily.”
Education and Awareness
Understanding sleep apnea can be tough, but with the right help, you can manage it. Medical and sleep organizations offer great info on the condition and treatments. By learning, you can make better choices for your sleep and health.
Finding Reliable Resources
Learning about sleep apnea is key to managing it. Trustworthy sources like the American Academy of Sleep Medicine and the National Sleep Foundation are good places to start. They provide accurate info on symptoms, causes, and treatments, helping you take charge of your health.
Joining Support Groups for Sleep Apnea
- Connecting with others who have sleep apnea is very helpful. Support groups, both in-person and online, offer a place to share and learn. You can find emotional support and practical advice.
- Being part of these groups can give you motivation and tips for your treatment. Hearing about others’ successes can inspire you to keep going.
- Support groups also help raise awareness and improve access to resources. By working together, you can make a difference in your community.
Getting educated and joining a supportive community can greatly improve your sleep apnea management. Start by looking into the resources and support available to you.
Success Stories: Real-Life Experiences
Many people have overcome sleep apnea with medical treatment and lifestyle changes. Their sleep apnea success stories and lifestyle change testimonials inspire and offer practical advice. They show that it’s possible to find success on this journey.
Inspiring Quotes from Others
“I was on four medications before starting CPAP therapy, but now I’m off all of them and feel like a new person. It’s been over ten years, and I’ve never looked back.”
– David, long-time CPAP user
“The exhaustion and snoring were so severe before the CPAP, but now I no longer snore and feel immensely better. It’s been a game-changer for me.”
– Joe, CPAP advocate
“In the three years my husband has been using a CPAP machine, I’ve noticed a remarkable improvement in his sleep quality, mood, and overall health.”
– Kim, supportive spouse
Personal Testimonials on Lifestyle Changes
Some people have found success through lifestyle changes. Consistent exercise and changing positions have helped a lot:
- “I started using a CPAP in 1999 and initially struggled to get used to it, but now I can’t sleep without it. It’s been a game-changer for me.”
- “After starting CPAP therapy, my headaches, energy levels, and overall wellness have improved drastically. It’s been a complete turnaround in my life.”
- “CPAP has significantly benefited my mother’s health and sleep quality. It’s been a lifesaver for her.”
These stories show the power of persistence and holistic approaches to managing sleep apnea. They offer hope and motivation to others on their journey to better sleep and health.
Moving Forward with Confidence
Managing sleep apnea is a long-term effort that needs dedication and flexibility. By making lifestyle changes and sticking to treatment plans, I can see big improvements in my sleep and health. Keeping up with new research and treatments helps me make better choices for my care.
Taking the Next Steps Towards Better Sleep
With the right steps and support, many people with sleep apnea can sleep better and feel healthier. Adding breathing exercises, living a healthy lifestyle, and trying new therapies can help manage sleep apnea. By [https://smartmodest.com/good-sleep-at-night-home-remedies/] using these methods daily, I can control my sleep apnea and enjoy better sleep.
Staying Informed and Empowered
As I keep working on managing my sleep apnea, staying informed and empowered is key. Regular talks with my doctor, joining support groups, and looking at trusted sources will keep me updated on the latest in sleep apnea treatment. By actively participating in my care, I can make smart choices and aim for better sleep apnea management, leading to better health and happiness.
FAQ
What are the main natural remedies for sleep apnea?
Natural remedies for sleep apnea include losing weight and making lifestyle changes. Quitting smoking and limiting alcohol are key. Adjusting your sleep position, doing breathing exercises, and creating a sleep-friendly environment also help.
How does sleep apnea affect the body?
Sleep apnea causes breathing pauses during sleep. This leads to loud snoring, gasping, and daytime tiredness. Morning headaches are common too. If not treated, it can harm your health.
Why are natural remedies important for managing sleep apnea?
Natural remedies can help with mild sleep apnea. They can also support medical treatments for more severe cases. This might reduce the need for CPAP machines.
How can weight loss and exercise help with sleep apnea?
Losing weight, especially for the obese, can lessen sleep apnea symptoms. Exercise, even without weight loss, strengthens breathing muscles. This can improve sleep apnea.
What dietary changes can help manage sleep apnea?
Eating foods rich in melatonin and tryptophan can help sleep. Avoid heavy meals before bed and stay hydrated. These changes can improve sleep quality for those with sleep apnea.
How can breathing exercises and techniques help with sleep apnea?
Breathing exercises like diaphragmatic breathing strengthen muscles. Yoga and meditation improve oxygen flow. This can reduce apnea episodes.
What is the importance of sleep position for managing sleep apnea?
Sleep position affects sleep apnea symptoms. Side sleeping and elevating the head of the bed help. Positional therapy devices also keep you in the best position.
How can creating a sleep-friendly environment help with sleep apnea?
A comfortable mattress and a quiet, dark room are key. Keep the room cool and use a humidifier. These steps improve sleep quality for sleep apnea sufferers.
Are there any herbal remedies that may help with sleep apnea?
Herbal remedies like chamomile tea and valerian root relax the body. They can improve sleep quality, though they don’t directly treat sleep apnea.
What are the alternatives to CPAP machines for sleep apnea treatment?
Alternatives include oral appliances and sometimes surgery. Lifestyle changes can also boost the effectiveness of these options.
How can acupuncture help manage sleep apnea symptoms?
Acupuncture may improve sleep quality and reduce sleep apnea severity. More research is needed. It should be done by a licensed practitioner with other treatments.
How can stress and anxiety impact sleep apnea?
Stress and anxiety worsen sleep apnea symptoms. Deep breathing, relaxation exercises, and cognitive behavioral therapy can help. They manage stress and improve sleep.
Why are regular check-ups with a sleep specialist important?
Regular visits with a sleep specialist are crucial. They monitor symptoms and adjust treatments as needed. Keeping a sleep diary helps healthcare providers.
How can sleep-related technology and apps help with sleep apnea?
Sleep tracking apps and devices offer insights into sleep patterns. However, they should not replace professional medical advice or diagnosis.
What is the importance of a consistent sleep routine for those with sleep apnea?
A consistent sleep routine is vital. It includes a relaxing bedtime ritual and regular sleep times. This regulates your body’s internal clock and improves sleep quality.
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