Sleep apnea is a condition that causes those affected to get poor sleep. This is because of pauses in breathing and shallow breaths that are uncontrollable. Someone with sleep apnea may stop breathing up to 30 times per hour, which is as alarming as it sounds. It is more than just heavy snoring. It can be a life threatening condition actually.
Not only this, but sleep apnea can end up taking years off of your life. For this reason, it is important to do what you can to stop sleep apnea in its tracks.
In this article, we are exploring the 15 best home remedies for sleep apnea. We will offer a step-by-step guide on each one as well.
1. Weight Management
Managing your weight is one of the most important parts of treating sleep apnea. This is because weight gain increases the risk of sleep apnea due to the weight that is gained around the neck. This weight causes your throat muscles to strain and makes it harder for you to breathe. The more you weigh, the more deposits you will likely have around the neck that causes this.
You do not have to exercise all day every day to see results. In fact, it is recommended that you only exercise three times per week. This will help you to manage your weight along with a lower calorie diet.
Chamomile can help thanks to its unique chemical compounds. These compounds can relax the nerves and the muscles, allowing you to promote sleep. It also causes mild sedation which can have you relaxing too. It is an anti-inflammatory which helps to stop obstructions around the throat.
- Chamomile leaves
- Boil water on the stove.
- Drop in some chamomile leaves into the mug.
- Pour hot water over the leaves.
- Let it stand for 15 minutes.
- Drink it before bed.
A humidifier might help you stop snoring. This is because you will experience less congestion that makes it harder to breathe. When you have a clearer airway thanks to the sinus drainage, you can breathe easier. This allows you to get a better night’s sleep and not have to worry about stopping breathing several times in the middle of the night.
It is also recommended that you use eucalyptus oil before going to bed. Rubbing it on your chest can help you open up your airways just by breathing it in. This can soothe a sore throat or stuffy nose.
- Turn on the humidifier as you sleep. Rub eucalyptus oil on your chest before bed.
4. Eucalyptus Essential Oil
Eucalyptus oil is what Vicks VapoRub is made up of. This can help you enjoy an easier way to breathe before you go to bed. It is cheap to buy this essential oil at a local health food store.
- Eucalyptus essential oil
- Pure olive oil
- Blend the eucalyptus essential oil with the pure olive oil. The olive oil will get the herbal oil into the skin
- Rub the essential oils onto your throat and chest. Use a cotton ball to do this to avoid getting oil on the hands.
- Take deep, relaxing breaths as you go to sleep.
- The eucalyptus essential oil will help open up you airways.
5. Body Pillow
A body pillow will help you adjust the way that you sleep. You need to be able to elevate your head as you sleep. This could help stop snoring and make it easier for you to breathe overall. Use the body pillow to help you stop lying on your back. This makes snoring worse and also worsens the symptoms of sleep apnea. This is because it presses your palate and tongue against the back of your throat.
Sleeping on your side using a body pillow to keep your head raised up comfortable is the best way to sleep to relieve sleep apnea symptoms. This is according to the University of Maryland Medical Center.
- Elevate the head.
- Avoid sleeping on your back.
- Lie on your side.
6. Snore Guard
A snore guard is also a great way to stop one of the symptoms of sleep apnea: heavy snoring. You can help stop snoring by wearing a snore guard. This guard goes into your mouth and helps to bring your jaw forward just a bit, opening your airway.
These snore guards can be purchased over the counter. Get advice from your doctor or your pharmacist about which snore guard is going to be right for you.
Honey is a great way to treat sleep apnea. This anti-inflammatory can help reduce the amount of swelling around the throat, which is ideal for removing obstructions of the airway. It can also lubricate the throat the stop snoring which is one of the most common symptoms of sleep apnea.
Honey can eaten it raw or mixed into a delicious tea.
- Take a large spoon and spoon out some honey.
- Swallow the honey slowly.
Cinnamon is another anti-inflammatory that can help remove blockages around the throat. It is also a sedative in its mildest form, helping to treat breathing problems that come with sleep apnea along with providing overall better sleep.
- Bring water to its boiling point.
- Place the ingredient into the bottom of the mug or mix the ingredient in. You want to be sure that it is thoroughly blended in.
- Add a tea bag of your choice.
- Cover the ingredient with water.
- Let it steep it for 10-15 minutes.
- Drink the whole cup up to twice daily. You can drink it when symptoms are present or as a way to stop them.
- Enjoy the warmth that comes along with the hot tea to further soothe your ailments.
9. Lavender Oil
Lavender is ultra soothing and has a number of beneficial properties. It is relaxing and calming, helping to sedate you before bed. Aromatic, it is great in a tea to enjoy right before sleep or as an aromatic oil.
- Use lavender oil by rubbing it onto the skin. Try to aim for the chest or the neck so that you can breathe it in all night.
- Soak a cotton ball in the oil and rub it onto the chest or neck area.
Garlic is known for its antibacterial effects, but it is also a strong anti-inflammatory. This helps reduce the inflammation in and around your throat and around your respiratory system. It makes your breathing easier to do when you sleep. This also prevents snoring by alleviating the enlarged tonsils.
- Chop up garlic cloves
- Cook them into your food or eat them raw if you can stand it for better results
Peppermint is incredibly soothing and aromatic, making it a great choice to enjoy as a tea before bed. It can open up the airways and reduce blockages, helping to prevent snoring and make breathing easier.
- Bring some water to a boil.
- In a mug, drop in some peppermint leaves.
- Pour boiling water over the leaves.
- Allow it to steep for 15 minutes.
- Drink the tea before bed.
12. Throat Exercises
Performing throat exercises can help make your throat stronger. This allows you greater control over your throat muscles, both involuntarily and voluntarily. The former will be especially useful when you are asleep.
- Blow up a balloon using deep breaths.
- Inhale through your nose, exhale through your mouth.
- Attempt to keep the balloon in your mouth between breaths.
- Do this five times a day to help improve the airflow.
Turmeric is another great way to stop snoring. It is an anti-inflammatory that will reduce the swelling of the throat and airways.
- Cook turmeric into your food.
- Try to eat a dinner that has a high concentration of it as often as possible.
14. Epsom Salt Bath
Taking an Epsom salt bath can help you sleep better, especially if you take one right before you go to sleep. The magnesium in this type of salt helps to create a general feeling of well-being while also relaxing your muscles–including the ones in your throat. This can help you to breathe easier while you sleep.
- Put two cups of Epsom Salt into your hot or warm bath.
- Mix it up will.
- Soak in the bath for around 20 minutes.
- Take this bath at least one hour before you go to bed.
- Do this two or three times a week.
Eating almonds is another great way to get control over your sleep apnea. Almonds are high in magnesium which helps to relax your muscles while also promoting better sleep.
It is recommended that you eat a hand full of almonds or some almond butter one hour before you go to bed.
Sleep apnea is something that needs to be treated right away. If you want to put off going to the doctor for a little longer, try this list of home remedies for sleep apnea. Let us know what worked for you in the comments below.