Written by: Joshua Mari Descalso
Sleep apnea is a serious sleep disorder that causes repeated interruptions in breathing throughout the night. Left untreated, it can lead to fatigue, high blood pressure, heart disease, and other health complications. While medical treatments like CPAP therapy are highly effective, some people look for natural home remedies to help manage their symptoms. If you’re searching for ways to alleviate sleep apnea naturally, here are some proven home remedies that may help.
1. Maintain a Healthy Weight
Female bare feet with weight scale in the bathroom
Excess weight, particularly around the neck, can put pressure on the airway and contribute to obstructive sleep apnea (OSA). Losing weight may help reduce the severity of sleep apnea symptoms by decreasing airway obstruction. Even a modest weight loss can make a significant difference in improving sleep quality.
2. Sleep on Your Side
Side sleeping helps reduce sleep apnea symptoms.
Sleeping on your back can cause the tongue and soft tissues to collapse toward the throat, blocking the airway. Training yourself to sleep on your side can prevent airway obstruction and improve breathing during sleep. You can use a body pillow or a positional therapy device to help maintain a side-sleeping position.
3. Use a Humidifier
Air Humidifier Steam On Nightstand Near Young Lady Sleeping
Dry air can irritate the airways and worsen sleep apnea symptoms. A humidifier adds moisture to the air, reducing throat inflammation and congestion. For added benefits, consider using essential oils like eucalyptus or peppermint, which can help clear nasal passages and improve airflow.
4. Perform Throat and Tongue Exercises
Woman falling on floor and sticking her tongue out. Beautiful lady with earphones tired after hard exercise. Sport and fitness during isolation concept
Strengthening the muscles in the throat and tongue can help reduce airway collapse. Simple exercises such as:
- Repeatedly pressing the tongue against the roof of the mouth
- Practicing exaggerated vowel sounds
- Chewing gum or singing loudly
These exercises can help tone the airway muscles and reduce sleep apnea symptoms over time.
5. Avoid Alcohol and Sedatives
man refuses say no and avoid to drink an alcohol whiskey , stopping hand sign male, alcoholism treatment, alcohol addiction, quit booze, Stop Drinking Alcohol. Refuse Glass liquor, unhealthy, reject
Alcohol and sedative medications relax the muscles in the throat, making airway collapse more likely. Avoiding alcohol, especially in the evening, can help maintain muscle tone in the airway and reduce sleep disruptions.
6. Stay Hydrated
Cropped shot of a young fit redhead woman enjoying a bottle of water while out for a morning run.
Dehydration can lead to thicker mucus and airway congestion, which can make breathing more difficult during sleep. Drinking enough water throughout the day helps keep the airways clear and reduces the risk of blockages.
7. Practice Good Sleep Hygiene
Infographic showing tips for a restful sleep at night with positive and negative pointers on either side of a young woman in bed, colored vector illustration
A consistent sleep schedule and a relaxing bedtime routine can improve sleep quality and reduce sleep apnea symptoms. Some good sleep hygiene practices include:
- Going to bed and waking up at the same time every day
- Creating a dark, quiet, and comfortable sleep environment
- Avoiding screens, caffeine, and heavy meals before bedtime
8. Try Nasal Strips or a Nasal Dilator
Nasal strips can help improve breathing for sleep apnea.
If nasal congestion contributes to your sleep apnea, nasal strips or a nasal dilator may help. These over-the-counter remedies can help open the nasal passages and improve airflow, reducing snoring and breathing disruptions.
When to Seek Professional Treatment
While these home remedies may help alleviate mild sleep apnea symptoms, they are not a substitute for medical treatment. If you continue to experience excessive daytime sleepiness, loud snoring, or frequent breathing pauses during sleep, consult a healthcare provider. CPAP therapy remains the most effective treatment for moderate to severe sleep apnea.
How CPAP Pros Can Help
At CPAP Pros, we are committed to helping individuals with sleep apnea find the best solutions for better sleep and overall health. We offer high-quality CPAP machines, masks, and accessories tailored to your needs, along with expert guidance and personalized consultations to ensure a smooth transition to CPAP therapy. Our wide range of products prioritizes comfort and effectiveness, and with affordable pricing and flexible financing options, we make treatment accessible to everyone. If you’re ready to take control of your sleep apnea, visit CPAP Pros today and start sleeping better tonight!
Contact Us:
CPAP Pros is able to offer their services to you without ever having to leave your home! Our equipment can be shipped free of charge and our clinical team members are available to assist you virtually.
Address
250
555 Sixth Street
New Westminster BC V3L5H1
Contact Number
Phone: 604-229-1630
Fax
Phone: 1-833-490-1315
Email
info@cpappros.ca
Recent Comments