11 Home Remedies for Sleep Apnea – That Actually Work!

person covering own face tired sleep apnea

Home Remedies for Sleep Apnea

If you’re experiencing sleep apnea, it can be difficult to improve this condition and fall back asleep after waking from your nap.

There are many home remedies for sleep apnea that actually work well enough to improve your sleep and help get you through the night without medication or medical attention.

What Is Sleep Apnea?

Sleep apnea is a sleep disorder that affects many people. It’s characterized by pauses in breathing or shallow breaths during sleep. This can lead to a number of health problems, including daytime fatigue, difficulty concentrating, and even heart disease.

There are two main types of sleep apnea: obstructive sleep apnea (OSA) and central sleep apnea (CSA). OSA is the more common type, and it occurs when the muscles in your throat relax and block your airways. CSA is less common, and it occurs when the brain doesn’t send proper signals to the muscles that control breathing.

Sleep apnea can be caused by a variety of factors, including obesity, smoking, alcohol use, age, and genetics. In some cases, it can be managed with simple home remedies like losing weight or quitting smoking. However, in most cases it requires treatment with devices like CPAPs or oral appliances which force air into your lungs to keep your airways open.

Sleep apnea negatively impacts dementia and Alzheimer’s disease. Poor sleep quality have been associated with higher levels of beta-amyloid protein, a hallmark of Alzheimer’s disease.

Sleep apnea affects more than 18 million Americans every year.

What Are the Symptoms of Sleep Apnea?

Sleep apnea is a sleep disorder that affects millions of people. It’s characterized by loud and chronic snoring, as well as the sound of gasping. Symptoms also include heavy breathing while sleeping, waking up often during the night, and daytime fatigue. If you’re struggling with any of these symptoms, it may be worth seeing a doctor to find out if you have sleep apnea.

What Causes Sleep Apnea?

There are many different things that can cause sleep apnea. Some of the most common causes include:

  • Obesity and being overweight are risk factors for sleep apnea. Overweight males with a family history of sleep apnea are more likely to be diagnosed with it.
  • Conditions such as a deviated septum and enlarged tonsils can cause sleep apnea.
  • The most common cause of sleep apnea is a neurological or autoimmune disorder.
  • Narcotic pain medications can also cause sleep apnea, especially when used in large doses.
  • Abnormal muscle function in the throat and mouth.
  • Sleep apnea occurs when the muscles controlling breathing relax too much, resulting in snoring.

Central sleep apnea occurs when the brain stops sending normal signals to muscles that help control breathing . Central Sleep Apnoea (CSA) is less common than obstructive sleepapnoea (OSA), but they are related conditions . CSA accounts for about 20% of all cases of sleep apnoea .

Risk Factors Associated with Sleep Apnea

Sleep apnea has become a more common problem in recent years, and it can have some serious risks for those who suffer from it. People with sleep apnea are at a higher risk of heart disease, including heart failure and memory loss. Sleep apnea causes poor sleep quality which can lead to other health problems such as high blood pressure, heart disease, and type 2 diabetes.

Losing weight can help with sleep apnea syndrome. Sleep apnea headaches can cause the pain and pressure on your head that occur in the morning after waking up from a sleep episode. Sleeping with a snoring partner can increase the risk of sleep apnea. The risks of sleep apnea are also higher among people who have other medical issues such as high blood pressure, obesity, and diabetes. To summarize it: sleep apnea can kill you.

Recommended Sleep Apnea Treatments By Doctors

There are a few different options when it comes to sleep apnea treatment.

CPAP Machine

The most common is the CPAP machine, which provides a steady stream of air to help keep your airways open while you sleep. A CPAP device is a machine that helps people with sleep apnea breathe and sleep better at night. It delivers air pressure to the airway as you sleep. This keeps the airway open and prevents pauses in breathing.

Many people have trouble sleeping with a CPAP, some find the masks uncomfortable, but others find them helpful in sleeping through the night. After an adjustment period, most people can benefit from it. New CPAP devices are lighter, quieter and more comfortable than the older ones.

Oral Or Dental Appliances

Another solution for sleep apnea is nasal attachments. These work by keeping your nose open while you sleep, and they’re often a good option for people who can’t use a CPAP machine.

Oral devices are often used as treatments for sleep apnea. There are two types of oral devices: mandibular advancement devices and tongue retaining devices. Mandibular advancement devices are inserts that fit into the mouth and keep the jaw from dropping during sleep. Tongue retaining devices are straps that hold the tongue in place during sleep.

Oral appliances are more effective for people who cannot use CPAP, or for those who want to fine-tune their position. The American Academy of Dental Sleep Medicine supports oral appliances as an effective treatment option for people with obstructive sleep apnea.


Mouthguards can also be effective at opening the mouth, but they may cause issues with grinding teeth while sleeping. If this is an issue for you, talk to your dentist about finding a mouthguard that will work better for you.

Nerve stimulation

In addition, sleep apnea can be treated by performing hypoglossal nerve stimulation to help alleviate the symptoms of obstructive sleep apnea.

Sleep apnea surgery

Sleep apnea surgery is a type of treatment which removes or reduces the obstruction of an airway.

Can I Cure Myself of Obstructive Sleep Apnea?

There are a few remedies from this list that might help you if you have obstructive sleep apnea (OSA). However, it is important to note that there is no cure for OSA. Some people may find relief from certain treatments, while others might not be able to cure themselves at all.

There are many different types of sleep apnea, with central sleep apnea being the most common type. OSA is a chronic condition that can be treated with a CPAP machine or other devices. If you think you might have OSA, it is important to see a doctor and get a sleep apnea diagnosis ASAP. You can use an Apple Watch to identify if you have sleep apnea but an at home sleep study is more reliable and the best solution is an in-lab sleep study – which also costs more.

Excess weight can be a cause of sleep apnea, but gaining weight can also be a symptom of the disorder. Losing weight may help lessen symptoms of OSA if you are overweight, but it is important to speak with your doctor before starting any diet or exercise program.

Lifestyle Changes

There are many lifestyle changes however that can be helpful in sleep apnea treatment. Quitting smoking is one of the most important things you can do to improve your symptoms, and losing weight can also help make breathing easier at night. Sleeping on your side is a common recommendation for snorers, as it’s easier to breathe when sleeping on your stomach or back.

If you’re having trouble with any of these solutions, for examle you do not know how to sleep with a bad sunburn, don’t hesitate to talk to your doctor about other options that might be available to you.

Home Remedies For Sleep Apnea

There are two types of sleep apnea – central and obstructive. Central sleep apnea is caused by serious illness, such as heart disease or stroke. Obstructive sleep apnea is the most common form of sleep apnea and is due to a blockage in the airway. There are a variety of home remedies that have been shown to be effective for treating obstructive sleep apnea.

1. Loose Some Weight

Obstructive sleep apnea is a serious medical condition that can be caused by being overweight or obese. Studies have shown that loosing weight may improve sleep apnea. There are many ways to lose weight, excercises and diet changes. The Mediterranean diet has been shown to be an effective way to lose weight and improve overall health.

The Mediterranean diet is a popular weight loss technique that is based on the classic eating patterns of countries that border the Mediterranean sea. The diet focuses on replacing unhealthy foods with healthy ones, such as swapping out conventional cooking oils for olive oil and replacing red meat with fish or chicken.

Interestingly a weighted blanket increases metabolic functioning for weight loss by increasing energy levels and activity level. This is done through touch and pressure which helps to streamline blood circulation and clear metabolic waste.

2. Avoid Alcohol Use

If you have sleep apnea, it’s important to avoid alcohol use. Alcohol can worsen your symptoms and make it more difficult for you to breathe at night. Alcohol is a depressant that slows down activity in the brain and impacts mood, relaxes muscles in the body, and causes airway issues during sleep.

3. Change Your Sleeping Position

Some people find that sleeping on their side is the best way to prevent airway blockage and snoring. If this is the case for you, using pillows can help train your body to sleep in that position even for child with sleep apnea. You may need a few thicker pillows or a series of thinner pillows to create a neutral sleeping position. Sleeping on your back can cause symptoms of sleep apnea, such as snoring and difficulty breathing. Using a thick pillow or series of pillows can help achieve a neutral position and reduce these symptoms.

4. Quit Smoking

Cigarette smoking is a major risk factor due to its effect on the muscles in the throat. So if you’re trying to improve your sleep apnea symptoms, it’s best to avoid drinking alcohol and smoking cigarettes.

5. Exercise Regularly

Exercise is a great way to improve your overall health. It not just can help you lose some weight but it can reduce stress levels and improve your sleep quality in general.

The American Academy of Sleep Medicine recognizes weight loss and exercise as both viable lifestyle treatment options for people suffering from sleep apnea. In fact, regular exercise may even be more beneficial than weight loss when it comes to treating sleep apnea.

When it comes to treating sleep apnea, many people turn to diet and weight loss programs. While these are often successful in reducing symptoms, they can be difficult to maintain over time. Exercise offers a more sustainable option that helps alleviate symptoms of sleep apnea and reduce associated sleepiness.

five woman standing on seashore

6. Mouth And Throat Exercises

If you’re looking for a way to help improve your sleep apnea, mouth exercises may be a good option for you. Mouth exercises have been proven to reduce snoring and improve the muscles in the airway. You can do these exercises anywhere, and they’re a great way to start your day.

7. Do Yoga

There are many causes of snoring, and one of them is sleeping with the mouth open. This can happen when the throat muscles are weak and unable to keep the airway open. Yoga can help reduce snoring by strengthening the muscles in the throat.

Yoga is a good way to practice, it strengthens the throat and body, burns fewer calories than exercise but has potential benefits of weight loss, building endurance and strength, as well as health benefits like better sleep. Throat exercises can also be done without doing yoga.

Yoga is also a great option for improving oxygen levels during workouts. Yoga helps to increase oxygen in your body and sleep better. Yoga workouts range from beginner to advanced, so there’s something for everyone.

Yoga Nidra is a special way of yoga it helps improving sleep.

silhouette of person in yoga post on top of cliff during sunset

8. Use A Humidifier

If you have sleep apnea, you may find that a humidifier in the bedroom helps you. However, studies have not found that humidity impacts sleep apnea events. Humidifiers can help prevent sinusitis and colds by adding moisture to the air, making it more comfortable for your respiratory system. Adding lavender, peppermint, or eucalyptus oil can provide added benefits of anti-inflammatory and soothing properties.

9. Acupuncture

There are a few different types of alternative medicine that show promise in the management of sleep apnea. Acupuncture is one such option that has been studied extensively and found to be effective. In most studies, acupuncture has only been tested as a short-term treatment for sleep apnea. A 2009 study showed significant improvements in patients after sessions of acupuncture.

Acupuncture is considered an effective treatment for sleep apnea and is a viable option for those looking for an alternative to traditional treatments.

10. Raise The Head of Your Bed

Sleeping with the head of the bed at an angle of about 60 degrees may help reduce the number of apnea episodes. Sleeping in a bed or chair that has adjustable upper portions will create this position. Elevating your head of bed may improve sleep apnea for some people.

11. Honey for sleep apnea

Raw honey is a popular natural sleep apnea remedy. The viscous liquid has anti-inflammatory and soothing properties that help to reduce snoring and improve airflow. In fact, many patients with sleep apnea appreciate the throat-soothing benefits of raw honey. Additionally, honey has shown promising results in reducing sleep apnea, potentially due to its inflammatory properties

Missing your sleep can be life threatening

We all know that getting a good night’s sleep is important. We sleep because sleeping is an important part of the regeneration of our body and mind. But what you may not know is just how bad it can be for you if you don’t get enough shut-eye. Missing sleep can have some pretty serious consequences, both in the short and long run.

For starters, if you’re missing your sleep on a regular basis, chances are you’re going to be tired all day long. You’ll have trouble focusing at work, making decisions, or remembering things. You might even feel grumpy and irritable without realizing why. All of this can lead to decreased productivity and poor job performance.

But that’s not all! Sleep deprivation can also have an impact on your health. Studies have shown that people who miss their sleep are more likely to gain weight, develop heart disease, stroke, diabetes, and depression. They’re also more likely to catch colds and other viruses due to weakened immune systems. And if that’s not bad enough, people who don’t get enough ZZZ’s are also more likely to experience car accidents due to fatigue behind the wheel

Can I prevent sleep apnea?

While some people may be able to prevent sleep apnea through lifestyle changes such as quitting smoking and drinking alcohol, losing weight, and getting regular exercise, others may not be able to make those changes. Obstructive sleep apnea is a very common condition that cannot be prevented in all cases.