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Home Remedies For Sleep Apnea – Do They Work

You can treat your sleep apnea at home easily. Here are the best tips and home remedies to help you sleep better, even when you have sleep apnea.

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Sleep apnea is one of the most common sleeping problems among adult Americans. This sleeping condition forces person to stop breathing for short periods when a person is sleeping.

Simply said, people with sleep apnea don’t take in enough oxygen.

As a result, lack of oxygen causes them to gasp and often wake up. In some rare cases, this can lead to death.

In many cases, it just forces a person to wake up, leaving them tired in the morning. If left untreated, sleep apnea can:

  • lead to poor immune function
  • lead to memory loss
  • increase risk of heart failure
  • trigger mental issues

There are numeorus treatments for sleep apnea that enable great results.

Common treatments include surgery, medication, and breathing devices.

Next to this, there are many lifestyle changes that can be incorporated that can improve overall health, quality of life, and sleep.

Lately, people are testing natural remedies for this condition among many others. The scientific community still doesn’t support natural remedies from the scientific side.

Still, people do their best to test various natural remedies to improve their sleep and breathing. Before you perform try any natural remedy, make sure that you talk with your doctor first.

In the meantime, you can explore here the most common natural remedies for sleep apnea.

Weight Loss

This is usually the very first step many take to live better. Obesity is on the rise globally, and the number of obese Americans is only getting higher.

So, to stay away from obesity statistics, people do their best to stay fit, try to eat better, conduct smarter lifestyle changes, and stronger well-being.

Extra body weight can increase the likelihood of sleep apnea, among other things.

How can weight loss help with sleep apnea treatment? It turns out that excess at in and around the neck can impair a person’s breathing and worsen sleep apnea tremendously.

So, losing extra weight could be a good first step in treating sleep apnea. Weight loss is usually a long and emotional process, which is why you should start small.

Here are some small, but effective steps that you can incorporate today:

  • Avoid alcohol before bedtime
  • First breakfast then coffee
  • Have 30-minutes of physical activity per day
  • Minimize the consumption of high sugar beverages
  • Replace carbs with proteins for dinner
  • Drink water durign the day
  • Have a tea that promotes sleep at night

Change Your Sleep Position

In different circumstances, you will have a different sleeping position. If you have lower back pain, you might sleep with a pillow between your knees.

If you are a mom who is expecting, you will sleep on your back probably, or if you are a parent already, you might notice that your toddler sleeps on your stomach.

If you are an adult person, or a teenager, with issues of sleep apnea, you might re-think your sleep position.

A small change, such as a differnet sleep position can reduce sleep apnea symptoms and improve your sleep, and overall improve your night’s rest.

A study conducted in 2006, showed that more than half of obstructive sleep apnea cases are dependent on position.

Various studies showed that the supine position, also called the supine position can worsen symptoms.

So, for some adults, sleeping on the side might be the best option.

Talk with your doctor about the best sleeping position, to evaluate it as your options for treatment.

Avoid Alcohol And Smoking

This oen may be easier said but done, but the hard truth needs to be spoken. By avoiding alcohol and smoking, you are lengthening your lifespan.

You don’t have to quit everything at once if you find it too challenging. Star small! You can lower the intake of alcohol and smoking to reduce sleep apnea complications.

You can grow from there. Alcohol and smoking can lead to inflammation and even swelling in your airways.

As a result, this can lead to worsening in your snoring and your sleep apnea.

Even a study conducted in 2012, showed that people who smoke are at higher risk of developing sleep apnea.

So, if you are a smoker and you suffer from sleep-related issues, you might want to consider quitting smoking.

Use Oral Appliances

Oral appliances can help tremendously when it comes to handling sleep apnea. They help by repositioning your jaw or tongue to keep your airway open. This way you can breathe easier during the night, and safer.

Oral appliances are usually low-cost, compared to custom made devices. The American Academy of Dental Sleep Medicine supports oral appliances as an effective therapy for sleep apnea.

Raise The Head Of The Bed

As a civilization, we are constantly evolving. Therefore, we discover something new every day, that can make our life easier and better. The same approach applies to sleeping as well.

Thats why many sleep experts claim that sleeping with the head of the bed at an angle of about 60 degrees may help, reduce the number of apnea episodes.

This may be the perfect solution for people who have sleep apnea that worsens when they lie on their back. This position is easy to achieve by sleeping in a bed or chair that has an adjustable upper position.

A more alternative solution recommends the use of pillows or purchasing a body wedge for the torso to keep the head elevated.

Causes Of Obstructive Sleep Apnea

Since sleep apnea is present for decades, doctors know a lot about this disease.

Thanks to accumulated knowledge on sleep apnea, doctors have managed to create effective treatments.

So far, they have identified actors that contribute to obstructive sleep apnea. The most common causes are:

  • Being over 40 years old or older
  • Being overweight
  • Having a family history of sleep apnea
  • Heavily enjoying alcohol and smoking
  • Having a large tongue, uvula, or tonsils
  • Having a small jaw


People who have sleep apnea tend to snore. Usually, a sleeping partner will inform them of this. Loved ones are usually the ones who will point out this problem.

This doesn’t mean that every person with sleep apnea snores. No, it’s not mandatory to snore if you have sleep apnea, but it’s a common symptom.

If a person with sleep apnea doesn’t snore, he or she is more likely to experience other symptoms, such as memory problems, problems concentrating, or excessive daytime sleepiness. This is something that should be discussed with your doctor.

In most cases, the doctor will recommend a sleep study, that requires you to spend a night at a special facility, where a professional would monitor how often you stop breathing while sleeping.

They would also measure your oxygen saturation and heart rate. Some may recommend home sleep tests.

All in, you shouldn’t focus on over-the-counter medicine, but going to a doctor, telling your symptoms, and waiting for the right diagnosis.

When To See A Doctor

It’s always better to prevent them treat. So, if you notice excessive daytime sleepiness or you tend to fall asleep at work or at school, you should visit a doctor.

Only a doctor can tell you what’s happening with your body and what shoudl be your next step.

In the long run, and when not treated, sleep apnea can be a serious problem.

Health Consequences Of Sleep Apnea

Anything that disturbed your sleep isn’t good. The chronic sleep deprivation caused by sleep apnea can result in daytime sleepiness, having a hard time concentrating, and even increased risk or errors in everyday operations.

Sleep apnea can also have a strong influence on your mental health. In soem cases, lack of sleep can lead to depression and can even cause anxiety.

In other cases, it can increase the risk of serious health problems like high blood pressure, diabetes, and stroke.

The Bottom Line

Some home remedies and lifestyle changes can help you live better. Moreover, some simple changes can reduce symptoms when having sleep apnea.

Still, traditional medicine shouldn’t be ignored, and natural remedies should be extra support, not the first line of defense.

You shouldn’t make your own diagnosis, nor you should spend hundreds on over-the-counter medicine before talking to your doctor first.

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