If you are struggling with sleep apnea, you probably know just how frustrating it can be. Waking up tired, having trouble concentrating, and feeling fatigued all day is exhausting. Not to mention, untreated sleep apnea can even lead to health problems like high blood pressure and heart disease. The good news is that there are natural ways to deal with sleep apnea that can help you regain restful nights and live a healthier life.
In this article, we’re going to explore effective natural approaches that you can incorporate into your routine to help manage sleep apnea symptoms. These methods may not eliminate sleep apnea entirely, but they can certainly reduce symptoms and improve the quality of your sleep without relying solely on medical devices or medications.
1. Make Lifestyle Changes
Lifestyle adjustments are often the first step to tackling sleep apnea naturally. By making a few key changes, you can significantly reduce the severity of your symptoms.
Maintain a Healthy Weight
One of the most effective ways to manage sleep apnea is through weight management. Excess weight can contribute to sleep apnea because fatty tissue around your neck can block your airways. By losing weight, you can reduce the number of apneic episodes you experience at night.
Consider integrating more fruits, vegetables, lean proteins, and whole grains into your diet, and be sure to stay physically active. Even a 10% reduction in body weight can lead to significant improvements. If you’re looking for a little motivation, products like the Fitbit Charge 5 (available on Amazon) can help you track your daily exercise and sleep quality.
Exercise Regularly
Physical activity can help you lose weight, but it also improves the strength of your respiratory muscles, which can alleviate the symptoms of sleep apnea. Activities like brisk walking, swimming, or cycling can improve lung capacity and encourage healthier breathing. Aim for at least 30 minutes of moderate exercise five days a week to see results.
2. Alter Your Sleep Position
If you’re someone who sleeps on their back, you might be making your sleep apnea worse. Sleeping on your back causes the tongue and soft tissues to collapse towards the throat, narrowing your airway.
Try Sleeping on Your Side
To keep your airway open, try sleeping on your side. You can use a body pillow to support this position throughout the night. If staying on your side is a challenge, consider using a side-sleeping wedge pillow. The Coop Home Goods Body Pillow (highly rated on Amazon) provides excellent support for side-sleepers, helping you maintain a position that’s conducive to better breathing.
Another option is a sleep apnea positioning belt, such as the Zzoma Positional Device. This belt gently encourages side-sleeping, which can help reduce apnea episodes.
3. Use a Humidifier
Dry air can irritate your nasal passages and throat, worsening sleep apnea symptoms. Adding a humidifier to your room can help by moistening the air you breathe at night, reducing congestion, and keeping your airways open.
A great option is the Levoit Ultrasonic Cool Mist Humidifier, available on Amazon. This model has thousands of positive reviews and helps maintain a comfortable humidity level in your room, making breathing easier at night. You can also add a couple of drops of eucalyptus or lavender essential oils to the humidifier, as they have calming properties that support better breathing and relaxation.
4. Incorporate Breathing Exercises
Breathing exercises, such as those found in practices like yoga and pranayama, can help strengthen your respiratory muscles and promote better airflow during sleep.
Try Pranayama
Pranayama is a type of controlled breathing exercise that can help strengthen the muscles in your throat and chest. Try dedicating 10 to 15 minutes each day to deep breathing exercises.
The Breathwrk App, available for smartphones, provides guided breathing exercises designed to improve lung capacity and relieve stress. This can be especially useful before bedtime to help relax your body and prepare for restful sleep.
5. Adjust Your Diet for Better Sleep
Certain foods can make sleep apnea worse, while others can help keep your airways open. Consider adjusting your diet for better sleep quality and to help manage sleep apnea naturally.
Avoid Alcohol and Sedatives
Alcohol and sedatives relax the muscles of your throat, which can exacerbate sleep apnea symptoms. Try to avoid alcohol, especially in the evening, and discuss any sedative medications you may be taking with your healthcare provider.
Incorporate Anti-Inflammatory Foods
Eating anti-inflammatory foods can help reduce the inflammation in your airways. Consider adding more leafy greens, berries, nuts, and fatty fish like salmon to your diet. Turmeric and ginger are also known for their anti-inflammatory properties and can easily be added to meals or teas.
6. Practice Good Sleep Hygiene
Establishing a bedtime routine and creating a sleep-friendly environment can go a long way in helping you manage sleep apnea.
Set a Consistent Sleep Schedule
Going to bed and waking up at the same time every day can help regulate your internal clock, making it easier for you to fall asleep and stay asleep. Make sleep a priority, and try to avoid screens at least an hour before bedtime, as the blue light can interfere with your natural sleep-wake cycle.
7. Natural Supplements
There are some supplements that may support relaxation and improve sleep quality. Before adding any new supplements, make sure to discuss them with your doctor, especially if you are on medication or have other health concerns.
Magnesium
Magnesium is known for its ability to promote relaxation. It can help alleviate insomnia and restless sleep, both of which may accompany sleep apnea. You can find magnesium supplements like Nature Made Magnesium Citrate (highly rated on Amazon), which helps support muscle relaxation and overall sleep quality.
Melatonin
Melatonin is a hormone that your body naturally produces to regulate sleep. Taking melatonin supplements may help you fall asleep faster and enjoy a more restful sleep. The Natrol Melatonin Fast Dissolve Tablets on Amazon are popular for their ease of use and effectiveness.
8. Oral Appliances
While CPAP machines are the most common treatment for sleep apnea, there are more comfortable, less invasive options that you can use at home.
Mandibular Advancement Devices
Mandibular advancement devices are mouthpieces that help keep your airway open by pushing your lower jaw forward. These devices are particularly effective for people with mild to moderate sleep apnea. The VitalSleep Anti-Snoring Mouthpiece is one option that’s adjustable, comfortable, and available on Amazon with many positive reviews from sleep apnea sufferers.
9. Essential Oils
Certain essential oils may help reduce sleep apnea symptoms by promoting relaxation and opening the airways. Some oils, such as eucalyptus, peppermint, and lavender, have been used for centuries to promote healthy breathing and relaxation.
Eucalyptus and Peppermint Oils
Eucalyptus and peppermint oils can help open your airways and reduce congestion. You can add a few drops to your humidifier or mix them with a carrier oil and rub them on your chest before bed. The Artizen Peppermint Essential Oil is a great choice with a high rating on Amazon.
10. Reduce Allergens in Your Room
Allergens like dust, pet dander, and pollen can worsen sleep apnea by irritating your airways. Keeping your sleeping environment clean and allergen-free is crucial to improving your symptoms.
Use an Air Purifier
Using an air purifier can help remove allergens and pollutants from the air, making it easier to breathe at night. The LEVOIT Air Purifier for Home (available on Amazon) is highly recommended by users and helps keep your bedroom air clean and fresh.
Wash Bedding Regularly
Make sure to wash your bedding regularly to reduce dust mites and allergens. Consider using hypoallergenic pillowcases and mattress covers to create a healthier sleep environment.
11. Quit Smoking
Smoking is a major irritant to your airways and lungs, and it can worsen sleep apnea symptoms. By quitting smoking, you can improve your respiratory health and reduce inflammation, making it easier to breathe at night.
If you need help quitting, there are nicotine replacement products available, such as Nicorette Nicotine Gum (available on Amazon), which can help you gradually cut down on smoking while minimizing withdrawal symptoms.
12. Tongue and Throat Exercises
Strengthening the muscles of your throat and tongue can help keep your airway open during sleep. There are specific exercises that target these muscles, which can reduce the severity of sleep apnea.
Try Throat and Tongue Exercises
Try exercises such as pressing your tongue against the roof of your mouth, making exaggerated vowel sounds, or doing repetitive swallowing exercises. Just five to ten minutes of these exercises a day can help reduce the frequency of apneic episodes. There are even apps like Myofunctional Therapy that guide you through these exercises.
13. Manage Stress
Stress can make sleep apnea worse by interfering with your ability to fall asleep and stay asleep. Finding ways to manage stress can make a significant difference in your quality of sleep.
Try Meditation or Yoga
Meditation, yoga, or other relaxation techniques can help you manage stress and prepare your body for a restful night. The Insight Timer App provides free guided meditations, and it’s a great tool for relaxation and mindfulness before bedtime.
Wrapping It Up
Dealing with sleep apnea naturally requires a combination of lifestyle changes, sleep hygiene improvements, and consistent practices that promote good respiratory health. While these natural approaches may not completely cure sleep apnea, they can certainly help reduce the severity of symptoms, improve your sleep quality, and make a significant impact on your overall well-being.
If you find that your symptoms persist or worsen, be sure to consult with a healthcare professional. In some cases, medical interventions like a CPAP machine or surgery may be necessary. Until then, adopting these natural strategies can empower you to take control of your sleep and help you wake up each morning feeling more refreshed and energized.