Home Remedies for Sleep Apnea

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Sleep apnea is a serious disorder that affects the quality and quantity of sleep in both adult and teenagers. Read this for fast home remedies for sleep apnea. 


The most common type of sleep apnea is known as obstructive sleep apnea where the airflow to the lungs is blocked because of a blocked airway.  Central sleep apnea is less common and as a result of miscommunication between your brain and breathing muscles.

Overall health and lifestyle changes could help promote weight loss and reduce sleep apnea symptoms. Here is a list of home remedies that could help with your sleep apnea

Remedies of sleep apnea

Maintain a healthy weight

Obesity can cause narrow nasal passages which lead to increased airway obstruction during sleep. "This is a reason many sleep apnea sufferers use a CPAP machine to help their breathing during sleep."

Excessive body weight can increase the chances or lead to sleep apnea.  The excessive fat that gathers around the neck impairs your breathing during sleep and worsens the sleep apnea. Obesity can cause narrow nasal passages which lead to increased airway obstruction during sleep. 

Maintaining a healthy weight will help you reduce the symptoms and lead to more quality sleep. 

There are a few things you can do to lose weight and get rid of your sleep apnea.  Reducing the intake of fast foods and processed foods and switching it up with a healthy diet is a good way to start. Follow it up with regular physical activities and you are good to go.

Foods rich in fiber can increase digestion and are also great for weight loss. In place of processed foods high in carbs use natural fresh foods for carbohydrates. Include whey protein to give your body the energy it needs to burn fat and restore muscles. 

Caffeinated drinks like cola and coffee can worsen your sleep apnea. The drinks are stimulants and can stay in your body for up to 6 hours, making it hard for you to relax and fall asleep. They can also cause shallow sleep, frequent movements and make it hard for you to breathe during sleep. 

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Yoga for Sleep Apnea 

Regular exercise is known to help you sleep better at night by increasing the strength of your heart, muscles and energy levels. Yoga is a great exercise because it helps improve your respiratory strength and increase energy levels without having to keep you up at night. You just need to do some breathing exercises every night before you go to bed. 

Change your mattress and sleeping position 

Changing your sleeping position can help reduce sleep apnea symptoms and improve your overall sleep. Sleeping on your back can cause your airways to become narrow or blocked. Changing your sleeping position from your back to your side is very helpful in reducing sleep apnea. One of the best ways to change these habits fast is to position a pillow to keep you from rolling over to your back while you are asleep. 

Also, a mattress that does not support your back properly when you are sleeping could cause tension in your airways and cause sleep apnea. The best solution here is to get a new mattress and a new set of pillows that will support your back when sleeping. Check out mattress reviews for a variety of good quality mattresses choices. 


Cut down on the alcohol and smoking 

Changing your lifestyle can help you improve your overall health as well as encourage better sleeping habits. Limit your alcohol intake and consider quitting smoking to reduce the complications that come with sleep apnea.  

Alcohol can cause snoring because it relaxes your throat muscles which affect your breathing when you sleep. Daily alcohol intake causes interrupted sleeping cycles and inflammation in your airways blocking the airflow. Tobacco smoke also causes inflamed airways and worsen your snoring and sleep apnea. 

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Drink more water 

Staying hydrated even during your sleep is a good idea. Dehydration can lead to mucus formation and this could lead to snoring. Make sure you drink enough water throughout the day and a couple of hours before you go to bed. 

Get a humidifier for your room 

Dry air can be irritating to the respiratory system, especially during sleep. Good night sleep is characterized by rest and proper breathing among other things. Humidifiers are devices that work to add moisture to the air. Using the humidifier will help you decrease congestion, open your airway and encourage you to breathe better while you are sleeping. 

You can choose to add eucalyptus, peppermint or lavender oil to your humidifier for their soothing anti-inflammatory benefits. Do not forget to clean the humidifier regularly as they may harbor dust, mold and bacteria. 

Try using a facial steamer to open your airways before you go to bed. Steams can be very handy for people with stuffy noses and blocked airways. All you need is a large bowl, filled with hot water.  Put your head over it but keep some distance so you won’t burn your skin with the steam. For maximum effect, put a towel over your head to lock in the moisture coming from your bowl. 


Final word

Lack of sleep, obesity and sleep apnea are intertwined in a never-ending vicious cycle. Sleeping for less than the recommended hours can lead to multiple medical issues. Staying up through the night also messes with your digestive system as well as muscles and nervous system. 

Getting rid of sleep apnea and related issues earlier in life will help you save time, money and your health. Good quality sleep is important for our day to day activities. Sleep apnea can be destructive towards your sleep and affect your daily productivity. The remedies above will help you counter the effects and have a more productive life.