6 Home Remedies for Sleep Apnea

6 Home Remedies for Sleep Apnea

Dec 01, 2020

Sleep apnea is a common sleep disorder affecting millions across the world. The condition is characterized by loud snoring and pauses in breathing while one is sleeping.

Unfortunately, its major signs and symptoms are evident while sleeping, so it might be hard to identify you are suffering from apnea. It is much easier if you have a partner. However, you can still suspect you are suffering from apnea if you experience some of the following signs.

Symptoms of Sleep Apnea

  • Loud snoring
  • Gasping for air
  • Morning headaches
  • Irritability
  • Difficulty concentrating
  • Memory problems
  • Daytime sleepiness
  • A dry throat in the morning
  • Mood swings

Causes of Sleep Apnea

Over 70 percent of people suffering from apnea are overweight. However, there are other causes factors that increase the risk of sleep apnea. These factors include:

  • Small airways on the throat, nose, or mouth
  • History of sleep apnea
  • Smokers
  • High blood pressure
  • Untreated hypothyroidism
  • Sleep apnea is more common in men than in women.
  • Risk factors for heart disease or stroke.

At-Home Remedies for Sleep Apnea You Should Try

Sleep apnea is not a life-threatening condition. However, if left untreated, it can affect how you perform your daily activities and compromise your overall health. For example, several studies have shown that apnea increases the risk of heart failure, memory loss and triggers mental illnesses.

Sleep apnea treatment options include CPAP masks, wearing devices, and surgery. Also, there are some lifestyle changes you can adapt to and manage the condition. Here are the top six home remedies for sleep apnea.

Cut Some Pounds

Typically, sleep apnea is often a result of extra weight. Therefore, if you lose a few pounds, there is a major possibility that you will manage the condition. Maintaining a healthy weight will clear your airways and reduce the condition’s symptoms without needing to wear CPAP masks. In some cases, losing a few pounds can eliminate the condition entirely.

However, sleep apnea could return if you regain the weight. Therefore, continue working out and eating healthily to avoid sleep apnea.


There are many benefits of yoga, and reducing symptoms of sleep apnea is one of them. Yoga can also help you reduce stress and become a happier person. Typically, yoga improves your respiratory system, improving the oxygen flow. Apnea is more often than not associated with the decreased flow of oxygen. Therefore, if there is the right flow of oxygen, you can reduce sleep interruptions caused by sleep apnea.

Change Your Sleeping Position

Typically, your sleeping position can increase or decrease the symptoms of sleep apnea. A study that was conducted in 2006 found that there is a higher likelihood of developing sleep apnea if you are a back sleeper.

Therefore, changing your sleeping position to the side can reduce symptoms of sleep apnea and help you get better sleep. However, the change of position does not work for everyone. Therefore, be sure to talk to your dentist for proper advice.

Quit Smoking and Drinking Alcohol

Alcohol relaxes a patient’s throat muscles, increasing the risk of sleep interruptions and snoring. It can also lead to inflammation that can block your airways, compromising your airflow. Similarly, tobacco can cause inflammation, leading to swelling of the airways. If your airways are blocked, it worsens sleep apnea.

Take Honey Every Night

Although more studies are required, honey has shown promising results in reducing sleep apnea. It contains inflammatory properties that may reduce any swelling blocking the airways.

Also, honey is a natural lubricant that will relax your throat area, allowing smoother airflow. Add a teaspoon of honey to a 300 ml glass and add warm water. Please use raw honey for the best results. Take the combination before going to bed and see how it works.


Lavender has inflammatory properties that help reduce swelling, blocking your airways. It is also a natural sedative, allowing you to have a deeper sleep. Put a few drops of the oil on a clean towel and put it under your pillow during the night. Alternatively, you can add it to hot water and inhale the steam.

Dr. Smile

If the home remedies don’t work for you, you can always try professional help. Our dentist near Inglewood, CA, is here and ready to help you. Our clinic is family-friendly, and we provide tailored services to all our patients. Book an appointment today.

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