If you're struggling with obstructive sleep apnea, you know how disruptive it can be… Not just your rest but also your overall health and well-being. 

 

This very common sleep disorder affects millions and causes interruptions in breathing, poor quality sleep, and a host of related symptoms like fatigue, drowsiness, and headaches.

 

Many people think the only solution to sleep apnea is to use a CPAP (Continuous Positive Airway Pressure) machine for relief. 

 

But the good news? You may be able to improve some of your sleep apnea symptoms at home with a few less invasive natural remedies as a part of your treatment plan.

 

In this article, we’ll explore seven effective home remedies and lifestyle changes that can help open your airway and improve sleep quality.

 

*Please note: CPAP therapy is considered the gold standard of treatment for sleep apnea and you should always follow the advice of your health care provider. 

 

Key Takeaways

 

• Sleep apnea is a sleep disorder that affects millions, impacting overall health, sleep quality, and energy.
• Sometimes you may need a CPAP machine to treat sleep apnea, however, natural home remedies, like changing sleep position and using mouth tape, can help to alleviate symptoms.
• These remedies are particularly effective for mild obstructive sleep apnea.
• Integrating these solutions into your routine may improve airflow and sleep quality without relying solely on medical devices like a CPAP machine.
• Remember, it's always best to discuss your sleep apnea treatment with a sleep specialist.

 

Natural Home Remedies That Can Help with Sleep Apnea

 

While CPAP machines and other medical treatments are very effective, several home remedies may also be used to improve your sleep apnea symptoms. Let’s take a look at a few of these options:

 

Remedy #1: Mouth Tape

 

Mouth taping is becoming one of the most popular home remedies for sleep apnea, as it helps maintain nasal breathing by keeping the mouth closed during sleep. 

 

This can be beneficial for people with obstructive sleep apnea, as nasal breathing helps to encourage the airway to stay open.

 

Nasal breathing has also been shown to improve oxygen intake and encourage longer REM sleep, making you feel more rested. 

 

According to a sleep study, researchers found that using mouth tape helped to reduce apnea episodes and snoring in mouth breathers with mild obstructive sleep apnea. (1)

 

These awesome results demonstrate that using mouth tape is a simple and affordable approach to combat mild sleep apnea at home and improve overall sleep quality. 

 

To get your hands on the best mouth tape for sleep apnea, look no further than Dream Recovery. Made with organic bamboo silk and hypoallergenic adhesive, Dream Recovery Mouth Tape is luxuriously soft, eco-friendly, and kind to sensitive skin. 

 

Want to keep learning? Check out more on the benefits of mouth taping and our comparison of the best mouth tape brands for sleeping.

 

Remedy #2: Change Your Sleep Position

 

Changing your sleep position may reduce obstructive sleep apnea episodes, particularly if you’re used to sleeping on your back. 

 

That’s because when you sleep on your back, gravity can cause the tongue and soft tissues in the throat to relax backward. This can partially block your airway and increase the risk of apnea episodes. 

 

For example, one study found that participants who slept on their backs had an apnea index score that was twice as high as those who slept on their sides. (2)

 

It might not always be easy to stay sleeping on your side, so some people find that using a body pillow helps them better maintain this position during the night. 

 

Remedy #3: Weight Loss

 

For people with sleep apnea, excess weight (especially when it’s around the neck) can add pressure to the airway. This added pressure can worsen apnea episodes and severity.

 

This means that if you’re overweight, weight loss can be an important strategy to help improve the symptoms of sleep apnea. (3)

 

Focusing on a balanced diet, regular exercise, and sustainable lifestyle changes can support gradual, healthy weight loss. This can improve your overall health and over time this may even have the potential to lessen apnea episodes.

 

Remedy #4: Avoid Alcohol and Sedatives Before Bed

 

Alcohol and sedatives can worsen sleep apnea symptoms by relaxing the muscles in your throat and respiratory system. This can contribute to airway collapse during your sleep. (4)

 

So, reducing or avoiding these substances in the evening may help keep your airway more open to improve airflow. 

 

What’s more? Alcohol and sedatives can also reduce REM sleep quality, making you feel more fatigued even after a full night’s rest!

 

This means it’s best to avoid alcohol or sedatives several hours before bedtime to minimize the risk of airway obstruction, and apnea episodes while improving the energy you have throughout the day.

 

Remedy #5: Practice Breathing Exercises

 

Breathing exercises are another natural way to support airway health and potentially reduce apnea episodes. 

 

Techniques like Buteyko breathing, which focuses on slow nasal breathing, can help strengthen the respiratory muscles and improve lung function, aiding those with mild obstructive sleep apnea. 

 

Breathing exercises encourage the body to use oxygen more efficiently and reduce hyperventilation, a factor that can exacerbate sleep apnea symptoms. 

 

Practicing these exercises daily may help reinforce nasal breathing habits, which keep the airway open while you sleep. People with sleep apnea may benefit from these exercises over time, as they can be a gentle, non-invasive way to improve breathing patterns.

 

Remedy #6: Use a Humidifier in Your Bedroom

 

Did you know that dry air can affect how well you can breathe? This is because dry air can negatively impact the health of the mucus membranes in your nasal passages, causing irritation that results in excess mucus production. 

 

This can lead to a blocked, stuffy nose which can worsen sleep apnea by forcing you to breathe through your mouth.

 

Learn more here in our article: Why can’t I breathe through my nose when I sleep?

 

Therefore, using a humidifier in your bedroom can provide some much-needed moisture to help reduce nasal congestion and throat irritation. 

 

This remedy is particularly useful in dry climates or during winter months when indoor heating can reduce humidity levels.

 

It’s just essential to remember to clean your humidifier regularly to prevent mold from growing within the machine which can worsen breathing difficulties. 

 

Remedy #7: Elevate Your Head While Sleeping

 

Similarly to sleeping on your side, elevating your head slightly while sleeping might reduce the severity of apnea episodes by helping to prevent the collapse of tissues within the airway.

 

This is because when the head is propped up, gravity works to keep the throat clear and open. This position can also alleviate symptoms of acid reflux, which is sometimes associated with sleep apnea and can further disrupt sleep. 

 

There are various ways to elevate your head, such as using an adjustable bed or placing a foam wedge under your pillow. 

 

This small adjustment can be particularly beneficial for those who experience apnea episodes while sleeping on their back.

 

FAQ

 

What's the difference between obstructive sleep apnea vs central sleep apnea?

 

The difference between obstructive sleep apnea vs central sleep apnea is that obstructive sleep apnea is caused when the muscles and tissues in your throat relax, temporarily blocking your airway. On the other hand, central sleep apnea occurs when the brain doesn’t send the right signals to the muscles that control your breathing.

 

What lifestyle changes can improve sleep apnea symptoms?

 

The lifestyle changes that can improve sleep apnea symptoms include sleeping on your side, losing weight, avoiding alcohol or sedatives close to bedtime, and practicing nasal breathing.

 

How to fix sleep apnea without a CPAP machine?

 

There are a few ways to manage sleep apnea without a CPAP machine such as: using mouth tape or oral appliances, lifestyle changes like weight loss, avoiding alcohol and sedatives before bed, and changing your sleeping position.

 

What's the best sleeping position for sleep apnea?

 

The best sleep position for sleep apnea is to lie on your side with your head slightly elevated. This position helps to decrease airway obstruction by preventing gravity from allowing the tissues in your throat to collapse inwards. 

 

Final Thoughts

 

Sleep apnea is a common, yet serious condition that can really impact your quality of life and overall health. 

 

While a CPAP machine or medical intervention may be necessary for some, natural remedies and lifestyle adjustments such as mouth taping, weight loss, and changing your sleep position can be very effective at improving some of the symptoms of sleep apnea, especially if you take a multi-faceted approach. 

 

Try Dream Recovery today - the #1 mouth tape for sleep apnea.

 

Please note: Always follow the recommended treatment advice from your healthcare provider. 

References:

1. Lee, Y. C., Lu, C. T., Cheng, W. N., & Li, H. Y. (2022). The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel, Switzerland), 10(9), 1755. https://doi.org/10.3390/healthcare10091755
   
   
2. Cartwright R. D. (1984). Effect of sleep position on sleep apnea severity. Sleep, 7(2), 110–114. https://doi.org/10.1093/sleep/7.2.110
   
   
3. Kline, C. E., Burke, L. E., Sereika, S. M., Imes, C. C., Rockette-Wagner, B., Mendez, D. D., Strollo, P. J., Zheng, Y., Rathbun, S. L., & Chasens, E. R. (2018). Bidirectional Relationships Between Weight Change and Sleep Apnea in a Behavioral Weight Loss Intervention. Mayo Clinic proceedings, 93(9), 1290–1298. https://doi.org/10.1016/j.mayocp.2018.04.026
   
   
4. Simou, E., Britton, J., & Leonardi-Bee, J. (2018). Alcohol and the risk of sleep apnoea: a systematic review and meta-analysis. Sleep medicine, 42, 38–46. https://doi.org/10.1016/j.sleep.2017.12.005