sleep apnea

Home Remedies for Sleep Apnea

A disorder called sleep apnea makes it such that you briefly stop breathing while you’re asleep. Not enough oxygen is breathed in by those who have sleep apnea. They gasp and frequently awaken as a result of this.

Many times, people think their sleep cycle is normal and are unaware that they have ceased breathing. Snoring and sleep apnea might sound similar.

What Is Sleep Apnea?

A sleep disease known as sleep apnea can have devastating effects on many different aspects of health. The breathing rhythm of those who have sleep apnea is disrupted while they are asleep. In plainer terms, it indicates that you briefly cease breathing while you sleep before starting it again. Repeatedly doing this causes loud snoring and incredibly restless sleep.

Types of sleep apnea

Central Sleep Apnea

When the brain is unable to communicate effectively with the muscles in charge of controlling breathing, central sleep apnea results.

Obstructive Sleep Apnea

In obstructive sleep apnea, the throat muscles relax excessively and collapse while the patient is sleeping, blocking the airway.

Obstructive Sleep Apnea

An blockage in the upper airway causes obstructive sleep apnea. This blockage prevents air from moving freely, which interferes with breathing. The air you breathe in and out makes noise as it strikes the walls of the little space where you are sleeping. Acromegaly, or excessive bone growth caused by hormonal imbalance, alcohol or drug misuse, smoking, nasal congestion, a deviated septum, allergies, and obesity are some risk factors for OSA.

Home Remedies

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Avoid Alcohol Before Bedtime

Alcohol use makes sleep apnea symptoms worse. This is due to the fact that alcohol is a relaxant and may relax breathing muscles in the throat a bit too much. Alcohol may also be to blame for the airway’s irritation and obstruction of airflow.

According to anecdotal data, even neck adjustments performed by a chiropractor may assist with sleep apnea and improve breathing. However, the severity of the problem may necessitate other therapies. In the section that follows, we examine a few of them.

Practice Throat Exercises

You may prevent the muscles in your upper airway from easily collapsing while you sleep by strengthening them with the aid of certain throat workouts. The following are the top three tongue-strengthening exercises:

  • Several times a day, for a few minutes, repeatedly curl the tongue.
  • Loudly saying the five vowels— a, e, i, o, and u
  • Singing

Take A Chance On Aromatherapy

Due to their anti-inflammatory qualities, essential oils like peppermint or lavender might be beneficial in the treatment of an inflamed or irritated upper airway. Studies on these two essential oils have revealed a decrease in snoring frequency or severity as well as sleep disruptions. These oils can be used through a diffuser or by adding a few drops to your humidifier before bed.

Make Use Of A Humidifier

There is some evidence that a humidifier helps relieve congestion, help with breathing, and alleviate painful or dry throat symptoms, however additional study is needed. The symptoms of sleep apnea might develop due to nasal congestion, an inflamed upper airway, and dry air often makes these disorders worse.

Sleep On Your Side

The signs of sleep apnea might get worse if you sleep supine, which is when you’re on your back. Instead of sleeping on your back, try sleeping on your side, which may help to keep your airway clear and improve the quality of your sleep. If you find it difficult to sleep on your side, consider positional therapy using specific pillows or alarms to help you get acclimated to it.

Make Yoga A Part Of Your Lifestyle

Due to its ability to aid you with posture and breathing, yoga is frequently suggested as one of the sleep apnea treatments. Yoga can help you improve your circulation and oxygen flow since there is a connection between sleep apnea and low levels of oxygen in the blood.

Manage Your Weight

Weight reduction is one of the most effective natural treatments for sleep apnea. Due to the excess fat on their throat and neck, obese or overweight persons are more likely to have their airways clogged. According to a research, minor weight loss among obese people may assist with the symptoms of obstructive sleep apnea and lessen the need for surgery or CPAP treatment. However, more research is required.

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Surgery is typically the final option for addressing sleep apnea and snoring, according to doctors. All of the several surgical procedures that can treat sleep apnea are designed to widen the upper airway. By doing this, you can lessen the blockage that causes snoring, uneven breathing, and sleep disruptions. The most popular and efficient surgical treatment for obstructive sleep apnea is a tracheostomy.

After your sleep apnea has been identified and the underlying causes comprehended, a doctor must choose the course of therapy that will be most beneficial for you. Therefore, seeing a doctor is the first step.


No drug exists to treat sleep apnea. But certain drugs can help you control the symptoms. For instance, modafinil can be used to alleviate daytime drowsiness, which may be frequent among snorers and their partners. The FDA has authorized the use of modafinil as a therapy for tiredness caused by sleep apnea. It is a central nervous system stimulant that may increase alertness. The most common combination of modafinil and other therapeutic/treatment approaches is CPAP. For people who suffer sleep apnea brought on by hypothyroidism, thyroid medicines are also advised.

Invasive and Non-invasive Applications

The two most popular forms of therapy for sleep apnea are continuous positive airway pressure (CPAP) and oral/dental appliances including mandibular advancement devices and tongue retainers. However, there are other options for anti-snoring equipment that you can select from, including chin straps, position control systems, and nasal devices. It is essential to speak with your doctor to determine your unique needs.

When To See A Doctor

Hypertension is one illness that has been related to sleep apnea. Arrhythmia (irregular heart rhythm), cardiac arrest, stroke, diabetes, GAD, hypothyroidism, and others. Cardiovascular diseases are significantly more likely when sleep apnea is left untreated. If you think you may have sleep apnea, which has symptoms include excessive daytime drowsiness, snoring, and insomnia, consult your doctor or a sleep expert. It can also raise the risk of depression and car accidents.

Bottom Line

A sleep problem called sleep apnea is characterized by loud snoring and breathing pauses while you’re asleep. If it’s ignored, it may even be life-threatening. Weight loss, drinking less alcohol, switching up your sleeping position, and using essential oils are just a few examples of lifestyle modifications that might help with sleep apnea. Additionally, you can use relaxation strategies like breathing exercises and meditation and practice excellent sleep hygiene. If your sleep apnea is too severe to manage on your own, consider medication and other treatment options after consulting with a medical expert.

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