6 Home Remedies for Sleep Apnea

Did you know? In India alone, there may be over 50 million people suffering from sleep apnea! 

Sleep apnea is an ailment where your breathing halts for short periods while you are asleep. When not treated in time, sleep apnea can adversely affect your health. Some treatment methods include breathing devices, medication, and even surgery. However, tweaking your lifestyle and trying easy home remedies can improve your sleep quality and enable you to combat the condition. So, what are the best home remedies for sleep apnea? Keep reading to know more!

What is Sleep Apnea?

Sleep apnea is a severe sleep disorder where your breathing stops and starts when you are sleeping. It can wake you up gasping for breath. Sometimes, people suffering from sleep apnea may be unaware that their breathing stops and starts when they are fast asleep and believe they have a regular sleep cycle. However, you might have sleep apnea if you snore loudly and are tired even after a full night’s rest. 

When not treated in time, sleep apnea can;

• Cause memory loss 
• Put you at risk of heart failure 
• Weaken your immune function 
• Trigger mental health conditions

Suppose you are experiencing sleep apnea symptoms such as loud snoring, headaches or fatigue in the morning, difficulty staying asleep, or excessive daytime sleepiness. In that case, you must consult a doctor. Along with that, you can try these natural remedies for sleep apnea.

1. Maintain a healthy weight

Can sleep apnea be cured naturally? Weight loss can be the answer! People with sleep apnea must maintain an ideal weight. Mainly, obesity in the upper part of the body can obstruct airways and narrow your nasal passage. It can aggravate your condition and stop your breathing suddenly. On the other hand, when you maintain a healthy weight, your sleep apnea symptoms tend to go down. In fact, in some cases, weight loss can eliminate the condition.

2. Try yoga

One of the easiest and best home remedy for sleep apnea is to alter your sleep position. When you sleep on your side or your stomach, it keeps your airways open and reduces snoring. It also alleviates mild apnea. However, for children suffering from sleep apnea, a 2002 study says that sleeping on their back can benefit them.

3. Avoid alcohol and smoking

Quit smoking and limit alcohol intake to manage sleep apnea effectively. Alcohol increases airway collapsibility and inflammation, while smoking causes airway swelling and inflammation. These lifestyle changes can improve symptoms and reduce the impact of these factors on sleep apnea.

4. Use oral appliances

You can use oral devices to reposition your tongue or jaw to keep the airways open. It can be especially beneficial to those who don’t want to use a CPAP machine. However, it is essential to speak with your doctor before you proceed, as they can guide you in the right direction.

5. Exercise Regularly

Altering your lifestyle can be beneficial in curbing sleep apnea. So, it is crucial that you quit smoking and reduce your consumption of alcohol. Alcohol can cause inflammation of the airways, hindering air flow. Similarly, tobacco can also cause inflammation and swelling of the airways. Smokers are also at risk of developing sleep apnea.

6. Try Mouth Exercises

You can use oral devices to reposition your tongue or jaw to keep the airways open. It can be especially beneficial to those who don’t want to use a CPAP machine. However, it is essential to speak with your doctor before you proceed, as they can guide you in the right direction. 

Is Treating Sleep Apnea at Home Safe?

In many cases, self-care and home remedies are safe and can help you with sleep apnea. Some remedies, such as mouth exercises, may initially feel uncomfortable. But soon, you can see positive results. However, don’t forgo medical treatment in favour of home remedies; always speak with your healthcare practitioner first.

When to See a Doctor?

Medical intervention becomes necessary if;

• You experience daytime sleepiness 
• You are suffering from chronic loud snoring 
• Insomnia or trouble staying asleep 
• You have unexplained symptoms, such as headaches or sore throat, and you don’t know why
• Your partner has noticed your breathing stop and start 
• You wake up gasping for air 

Conclusion

Some home remedies and lifestyle changes can help reduce your sleep apnea symptoms. But ensure you don’t ignore your medical treatments, such as prescribed medicines. And always discuss your options with your doctor to ensure you embark on the right path. 

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