The latest generation of smartwatches incorporate technology that can track oxygen levels, the quality of your sleep, and the number of hours of restorative REM sleep you get per night, which may provide insights into whether efforts to overcome sleep apnea are working. Apple’s newer models contain these functions, although sleep apnea-specific tracking is only available on the Series 9 or Ultra 2 watch or more recent editions. Older smartwatches monitor sleep but don’t have sleep apnea notifications.

While smartwatches are not medical devices and do not provide overnight pulse oximetry, nor can they accurately diagnose sleep apnea, it may be worth comparing alternatives like the Oura Ring and the Fitbit if you’re looking to promote healthier nighttime breathing and keep track of your rest.

How Can Wearable Tech Be Used By Sleep Apnea Sufferers?

Fitness trackers and smartwatches can record a host of metrics, from your daily footsteps to your average heart rate. They can’t necessarily differentiate between sleep apnea and other sleep disturbances but might be used to notice correlations between waking events.

One of the newest features available on later Apple Watch models is Sleep Apnea Notifications. This feature notes variations in your breathing while you are sleeping and attempts to grade those disturbances in order of severity.

There are caveats to bear in mind:

• A smartwatch records sleep activity in general and cannot tell the difference between disturbed breathing due to a cold or respiratory illness and that related to sleep apnea.
• The ‘accelerometer’ within an Apple Watch categorizes breathing as either ‘elevated’ or ‘not elevated’ without any greater degree of specificity.
• Notifications are based on aggregated sleep data over a thirty-day period, which means that they are averages and are only available if you wear your watch consistently for at least ten nights per month.

Sleep apnea sufferers may, though, opt to wear an Apple Watch or another brand of smartwatch to help them look for signs of sleep apnea or see whether changes they are making to support healthier breathing are working.

Guidance on Setting Up Sleep Apnea Notifications on Your Apple Watch

Provided you have an Apple Watch model that supports sleep apnea notifications, you can set this up to record automatically. If the watch detects frequent breathing disturbances, it will transmit an alert with a PDF report of the recorded data, which you can discuss with your physician.

To set up the notifications, you will need to:

• Head to your ‘Health’ application
• Tap on your initials or image
• Select ‘Health Checklist’
• Pick ‘Set Up’ underneath ‘Sleep Apnea Notifications’
• Following the set-up instructions

Once activated, you can access the Health app and navigate through Respiratory and Breathing Disturbances to retrieve your latest data. Note that Apple has advised that this feature is only designed for adults aged eighteen and older and is not intended for individuals without a sleep apnea diagnosis or as an alternative to professional medical care.

Monitoring Sleep Quality as Part of Your Sleep Apnea Approach

As we’ve indicated, smartwatches aren’t clinically efficient. Still, they may be a handy way to identify whether the breathing techniques and healthy sleep hygiene strategies outlined in Sleep Apnea Solution are having the desired effects.

Keeping track of your sleep–both in terms of quantity and quality–is also generally a positive way to make healthy lifestyle changes, particularly if you have noticed that you feel fatigued in the morning or suspect that your sleep is mainly lighter sleep that doesn’t help you feel energized and ready for the day ahead.

Alongside being proactive about monitoring your sleep, it may be worth reviewing your sleep environment to ensure you are setting yourself up for rest in the best possible way, following the usual advice of avoiding caffeine and stimulants in the evening, maintaining a comfortable, cool temperature, and to trying not to look at screens in the hour or two before bed. Following a consistent sleep schedule is also a great idea, as it can help your body become accustomed to the same sleep and waking times each day.

To learn more about natural ways to augment your rest and holistic ways to boost your breathing at night, order your downloadable copy of Sleep Apnea Solution, and make sure you have your sleep apnea notifications activated to monitor the outcomes.

Positional therapy helps train you not to sleep on your back. To do this, some may use special pillows or wearable devices to cut down on their back sleeping and create a new, healthy habit of side sleeping. For many people, this can help ease their sleep apnea symptoms. In some cases, it can help people avoid or reduce the need for CPAP machines, sleep apnea relief supplements, and other treatments.

How Does it Work?

While some try essential oils for sleep apnea or Ozempic for sleep apnea, others find that adjusting their sleep position provides some relief. The main goal of positional therapy is to keep you off your back because this position can make it harder to breathe smoothly. Sleeping on your side keeps your airways open.

Over time, your body can be trained to stay on its side when sleeping, which will cut down on annoying sleep apnea episodes so you (and anyone near you) can get a good night’s rest.

Positional Therapy Techniques to Try

Here are a few techniques you may consider trying to find some relief:

• Side-sleeping pillows: Use a wedge or body pillows to keep you on your side.
• Positional therapy belts: Try a wearable belt that creates a little resistance to keep you from turning on your back.
• Vibrating wearables: Use a small device that gently vibrates when you roll onto your back. This should prompt you to roll back onto your side.
• The tennis ball trick: Place a tennis ball or similar object into the back of your pajamas to discourage rolling onto your back.
• Smartphone apps: Some apps can track and monitor your sleep position, letting you know if you don’t stay on your side.

These techniques may be worth a shot if you’re dealing with intense restlessness at night.

These techniques may be worth a shot if you’re dealing with intense restlessness at night.

Addressing the Core Cause of Sleep Apnea

Changing the way you sleep is one tactic, but addressing the underlying cause of your sleep apnea may be even more helpful in the long run. Our goal at Optimal Circadian Health is to give people struggling with sleep apnea the resources they need to breathe better and sleep more soundly.

Our book, Sleep Apnea Solution, outlines our approach to sleep apnea. It gives you access to helpful breathing routines, ways to train and care for your circadian rhythm, ideas for resetting your nervous system, and more. With our help, we hope you’ll be on your way to sleeping soundly in no time.

There are thousands of plant-based sleep apnea remedies on the market, along with supplements to help with sleep apnea, which may vary in effectiveness, depending on your overall health, sleep habits, and the nature of your symptoms.

For many, the best ways to enhance natural sleep are to focus on a holistic approach, with positive lifestyle changes, sleep-promoting and anxiety-reducing routines, and learning powerful breathing techniques that can support healthy nighttime breathing. In this guide, we’ll discuss the potential relief essential oils may offer, along with other non-medical approaches, such as positional therapy for sleep apnea, that you may wish to try.

Comparing Natural Approaches for Sleep Apnea

As most sleep apnea sufferers will know, there are countless possible ways to deal with the condition, from prescribed medications and CPAP machines to focusing on a more sleep-inductive lifestyle and routines, lowering overall stress, and ensuring a well-balanced diet and nutrition.

Essential oils have been used in alternative medicine for many years, and some forms of aromatherapy are thought to be useful. Aromatic plant oils can help balance the chemicals in our brains that help us feel calm and relaxed, including serotonin and endorphins.

The basics are that when we have a good balance of these ‘feel-good’ hormones, our brains also produce melatonin, the hormone we rely on to wind down and drift off to sleep. Products made with eucalyptus, lavender, and peppermint oil are also thought to help lower the amount of mucus in the airways, contribute to a relaxed mood, or augment the way sleep apnea sufferers perceive that conventional medicinal approaches are working.

You might want to try using a diffuser–keeping in mind that essential oils should not be used in a CPAP machine. Apply massage and body creams infused with essential oils, or purchase bath foams and products designed to help in natural relaxation.

Is There Proof That Essential Oils Can Help Improve Nighttime Breathing?

Sleep apnea can be complex. While obstructive sleep apnea is more likely to respond to natural approaches, it remains key to follow the guidance of your physician and avoid making any changes to your routine without first verifying that they are safe and appropriate for you.

However, there is evidence, albeit limited, that some types of essential oils positively impact sleep or anxiety–while not being considered a standalone treatment or alternative.

A systematic review, which analyzed a range of studies and clinical trials, found that essential oils have some applications in addressing mild sleep disturbances. Most research is based on lavender oil.

However, the findings state that inhaled essential oils are possibly a ‘safe alternative’ to medical interventions for those with less severe sleep disturbances. They also note that more studies are necessary to reach more definitive results.

Finding Natural Ways to Help Overcome Sleep Apne

We mentioned positional therapy, which involves changing the way you sleep, usually switching to sleep on your side, to try and reduce the way sleep apnea disrupts your sleeping pattern.

This can involve using special pillows to support a particular posture and alleviate pressure on your airways. Varying studies have contrasting outcomes, with some noting positive reductions in the number of waking instances per night and others finding that positional therapy made little change to quality of life.

That said, you may find that adjusting your sleeping position is helpful because much depends on the factors contributing to your sleep apnea. Other options may include adding beneficial supplements, plants, and herbs to your diet, practicing meditation to reduce stress and anxiety around bedtime, and adapting your sleep routine with a focus on good sleep hygiene and a restful sleep environment.

Many encouraging studies indicate that essential oils, alongside other holistic changes, may have positive outcomes. You’ll find more in-depth guidance in our latest publication, which explores breathing routines, exercises, and sleep-inducing habits to help overcome sleep apnea for good.

While many people consider buying the best supplements for sleep apnea, studies have found that taking steps to be proactive about your general health and making positive lifestyle changes may be more effective than even the most potent essential oils for sleep apnea.

Research has found that a diet high in plants, including nuts, whole grains, fruit, and vegetables, can reduce the likelihood of developing obstructive sleep apnea. In contrast, a diet high in sugar, salt, and refined carbohydrates can contribute to an increased prevalence of the condition.

Although there is no suggestion that switching to a 100% plant-based diet could cure or reverse sleep apnea, there is some evidence that indicates a link between nutrition and health. Incorporating plant-based foods is proven to help reduce the severity of symptoms and side effects such as fatigue, stress, and cardiovascular complications.

Plant Power and Sleep Apnea: The Basics

Depending on their general wellbeing and health, sleep apnea sufferers may have different symptoms and opportunities to adjust their diet, lifestyle, sleep routines, and bedtime environment. However, many people find that making intentional changes can prove an important part of their approach to promoting healthy nighttime breathing.

For example, you might use a peppermint oil sleep apnea diffuser to clear your airways, focus on higher levels of physical activity and movement during the day, and practice effective breathing techniques to reinforce a stronger, healthier airway, all of which could help with better sleep quality.

The connection between plant-based products and sleep apnea requires further research. Still, many specialists feel that dietary interventions can be key for people with obstructive sleep apnea who also have a suboptimal diet.

Plants factor into this because the natural antioxidants, lower fat content, and anti-inflammatory properties of many plants are used in reduced salt and reduced sugar diets and can contribute towards a more balanced nutritional profile. Therefore, eating a higher number of plants per day or swapping some heavily processed meals for plant-based alternatives may be beneficial, especially if you have identified deficiencies or higher amounts of saturated fats within your diet.

How to Introduce More Plant-Based Products Into Your Routine

While changes to your diet are one option, you can also look at alternative products and lifestyle adaptations to augment your lung function and respiratory efficiency and help lower the impacts of stress on your sleep. They could include:

• Stopping smoking and reducing alcohol intake
• Maintaining a healthy weight and committing to regular physical activity
• Reducing sugary drinks and ultra-processed foods
• Adding more fresh herbs and herbal teas into your routine

There are conflicting opinions, but some believe that herbs like valerian root, passionflower, and more familiar herbal teas like peppermint, chamomile, and lavender can help promote healthier nighttime breathing.

Other Ways to Help Boost Natural Breathing

Sleep apnea sufferers can consider many natural approaches, such as practicing the breathing routines we’ve mentioned, meditation to prepare for a relaxing night’s sleep, and changing their sleeping position–alongside following any prescribed medications or treatments recommended by their practitioner.

Should you intend to make changes or would like to introduce holistic medicines into your schedule, it’s always wise to consult your physician first. Some herbal teas and supplements are not advisable for specific groups of people, including those with underlying medical conditions and pregnant mothers.

However, by incorporating essential nutrients, sleep-promoting herbal teas, and a more plant-based diet, you may find that the positive impacts on your health and relaxation are also helpful in enhancing natural sleep. Further information and guidance are available in Sleep Apnea Solution, the latest publication from sleep apnea specialist Dr. Dylan Petkus. It outlines several ways to help overcome sleep apnea naturally!

Essential oils have long been used as holistic natural sleep aids for sleep apnea, primarily because many people find that they are soothing and relaxing and help reduce stress levels so that they can approach bedtime with a positive, calm mindset.

Peppermint oil is one such product. While some studies suggest it helps to lower the frequency of nighttime waking, the actual benefits may also be associated with the fact that products like peppermint and menthol can help to clear your sinuses and support breathing–hence their use in countless cold treatments.

In this post, we’ll review peppermint as a supplement for sleep apnea, discuss how you might like to try this essential oil, and highlight a few of the other plant-based sleep apnea remedies popular among sufferers looking to proactively promote healthy nighttime breathing.

The Sleep-Related Properties of Peppermint Oil

Peppermint oil is sold as an essential oil, muscle rub, and diluted concentrate for use in misters. However, it is never advisable to put an essential oil into any part of a CPAP machine, mask, or filter.

One reason this natural menthol oil is often used in sleep products is that it may help clear sinuses and is naturally anti-inflammatory, which could potentially have some effect on sleep disorders like sleep apnea.

Evidence and Research Around the Use of Peppermint Oil for Sleep Apnea

Clinical research has identified that peppermint oil may go some way to helping to lower levels of oxidative stress and inflammation, albeit with limited data available, and recommendations for further trials to quantify the extent to which the essential oil can tackle inflammation. These properties are relevant to sleep apnea, while not being a cure, because:

• Lower blood oxygen levels and drops in natural lung ventilation can contribute to inflammation; obstructive sleep apnea is often associated with inflammation in the throat and upper airway.
• ‘Oxidative stress’ is the technical name for an imbalance in cellular processes, which counteracts antioxidants in a similar way to exposure to pollution.

Therefore, although peppermint oil isn’t likely to be an effective standalone way to overcome sleep apnea, the essential oil’s known properties and the established correlations between sleep apnea, inflammation, and oxidative stress may form part of your approach.

Alternative Essential Oils Used in Sleep-Boosting Products

There are thousands of potential essential oils that are thought to be useful in relaxation, forming bedtime routines, and helping sleep apnea sufferers feel calmer–all of which may enable you to fall asleep faster. Some of the popular options include:

• Lavender oil, which is commonly sold as diffuser oils, bath foams, and massage oils or within heated wheat bags
• Citruses like lemon and eucalyptus oil have similar menthol properties to peppermint and are thought to help reduce anxiety or congestion caused by sinus blockages
• Clove oil, a potent essential oil used in natural cough and cold remedies, and also available as an oil-based product

Each may prove more or less effective, depending on the underlying causes of your sleep apnea. However, most experts believe that natural and holistic products like essential oils are far more likely to be beneficial for people with obstructive sleep apnea rather than more complex types of the condition.

If you’d like to learn more about sleep health, natural sleep aids, and how to reinforce your breathing to assist in healthy nighttime breathing, Sleep Apnea Solution has a wealth of further information and audio tracks to guide you through the most effective breathing routines!

Yoga has many benefits, including its ability to promote natural breathing for people living with sleep apnea. Poses such as balasana (child’s pose) and bhujangasana (cobra pose), as well as breathing exercises like nadi shodhana (alternate nostril breathing), aid in relaxing the body, regulating the breath, and clearing the mind–all of which can translate to enhancing natural sleep.

Yoga is an ancient practice that exercises both the mind and the body. It consists of postures, movements, and breathing techniques that promote healthy living by calming the mind, strengthening the core, and encouraging mindfulness.

Can Yoga Reduce Sleep Apnea?

What are natural remedies for sleep apnea? Yoga is a great tool. A study by Kumar, Malhotra & Kumar shows yoga’s productivity in cases of sleep apnea. It concluded that yoga can be an effective and constructive alternative to physiotherapy for sleep apnea and snoring patients. Their experiment involved twenty-three patients who exhibited mild to moderate sleep apnea and had problems with snoring. 

The group was given a set of yoga practices that involved the nose, throat, and face to complete each night for three months. The results recorded a clinical and statistically significant improvement in the sleep quality for the majority of the subjects, suggesting that yoga could be an approach to sleep apnea.

Yoga Exercises for Sleep Apnea

Just doing a couple of yoga poses each day–along with slow and mindful breathing–can help overcome sleep apnea. Here are some yoga exercises that you can try:

Balasana (Child’s Pose)

Balasana is one of the most basic yoga poses and it’s often taught to first-timers as the go-to pose whenever they feel like they need to rest at any point during their practice. This pose promotes relaxation and can help relieve tension from the spine all the way to the neck.

To do balasana, kneel on your mat and sit back on your heels. Extend your arms forward, lowering your chest towards the ground and take deep breaths.

Bhujangasana (Cobra Pose)

Bhujangasana is another pose that provides some relief, especially for the front body. It stretches the chest, while strengthening the back, promoting better balance in the body.

To do bhujangasana, lie on your stomach, placing your hands with your palms face-down on the mat right under your shoulders. Lift your chest off the ground and take long breaths in and out. You can also twist your head left and right to move your spine.

Uttanasana (Standing Forward Fold)

Uttanasana is a simple forward bend that calms the mind and releases tension in the back body.

You can do this pose by standing with your feet hip-width apart and hinging your hips as you reach your arms towards the ground. You can keep the pose for up to a minute, repeating as needed.

Salamba Sarvangasana (Supported Shoulder Stand)

Salamba sarvangasana is an intermediate to advanced yoga pose that involves inverting your body (i.e. feet reaching the sky) while you support your weight on your shoulders. It may require some practice to do properly. However, once you nail it, it’s a good exercise to aid in blood circulation and lessen snoring.

Savasana (Corpse Pose)

Savasana is typically done at the end of a yoga session. You lie down flat on the floor, with your body fully relaxed. Next, focus on deep, rhythmic breathing to help calm your nervous system to get into a state of relaxation.

Yoga Breathing

Yoga is also about breathwork. Consistent deep breathing can be considered practice (pranayama) alone, but you can do:

• Kapalbhati: Short quick breaths
• Nadi shodhana: Alternate nostril breathing
• Om: Chanting that draws from energetic vibrations

More Natural Sleep Apnea Approaches

Yoga is just one natural approach to sleep apnea. For more ideas on how you can enhance your breathing naturally and approach problems like sleep apnea and inflammation, check out our guide or get access to our Sleep Apnea Solution book today!

Many sleep apnea patients experience being in a low-intensity inflammatory state, which is believed to be triggered by altered lung ventilation and low concentrations of oxygen. As such, several healthcare professionals believe that sleep apnea could be better managed by applying methods to treat inflammation. 

Are there natural remedies for sleep apnea that could also target inflammation? Yes! Some herbs and oils that could help with sleep apnea can also act as an anti-inflammatory remedy. At the same time, practices such as sleep apnea yoga exercises could also aid in lowering inflammation in the body.

In this article, we’ll break down the relationship between sleep apnea and inflammation and share tips on how to reduce both conditions with natural approaches.

The Relationship Between Sleep Apnea and Inflammation

Sleep apnea and inflammation are generally linked, with studies showing that sleep apnea patients often experience elevated signs of inflammation. This can affect other complications related to the disorder, such as obesity, metabolic dysfunction, and other cardiovascular issues. 

Notably, sleep apnea-caused inflammation is also believed to be linked with cognitive issues. One study says that this discovery could be pivotal in how the side effects could be addressed in the future, suggesting that anti-inflammatory substances might be a novel approach to sleep apnea.

Other studies show that the relationship between sleep apnea and inflammation is reversed. One experiment concluded that the severity of sleep apnea correlates with high levels of inflammation. 

However, based on results from observed patients, it was found that inflammation originating from increased weight happens before the development of sleep apnea, rather than as a result of the condition. This highlights the importance of diet and weight loss, and how they could reduce the severity of sleep apnea.

How to Reduce Inflammation in Sleep Apnea Patients

Many of the most effective ways to help reduce inflammation are related to diet and lifestyle. High-quality anti-inflammatory diets don’t just target problems with inflammation–they may also lower sleep apnea risks and the severity of the disorder’s symptoms. Here are some ways to improve your overall eating habits and behaviors to reduce sleep apnea-related inflammation:

Focus on Whole Foods

Anti-inflammatory diets are grounded on eating whole, unprocessed food. Increase your intake of whole grains, lean proteins, and fruits and vegetables. Avoid consuming processed and refined products.

Eat Food High in Omega-3 Fatty Acids

Foods high in omega-3 fatty acids are great in combating inflammation as omega-3 modulates the body’s inflammatory response. Examples of food in this category include fatty fish, seeds, and nuts.

Incorporate Herbs and Spices

Herbs and spices aren’t just there to flavor your food–they also have anti-inflammatory properties that could support inflammation reduction. Stock up on turmeric, ginger, garlic, and cloves and find ways to incorporate those spices into your meals.

Don’t Forget to Hydrate

Staying hydrated can aid your body’s natural way to detoxify itself, getting rid of inflammatory properties. Drink at least eight cups of water a day, prioritizing them over sugary drinks, alcohol, and coffee.

Natural Sleep Apnea Remedies to Help Inflammation

Besides diet and lifestyle, there are several other natural ways to help overcome sleep apnea and any symptoms of inflammation that may come with it. Check out our guide for enhancing natural sleep or get our Sleep Apnea Solution book to learn more!

Caffeine is a known stimulant, which is why many people regularly consume coffee in the morning to feel more awake. However, those with sleep apnea should be cautious about consuming caffeine, because it could possibly make it even more difficult to fall–and stay–asleep at night. 

Fortunately, you don’t have to give up coffee if you have sleep apnea, but you should consume it responsibly and avoid having it close to bedtime.

If you also utilize sleep apnea treatment using natural remedies and practice healthy sleep habits for sleep apnea, you may be able to continue enjoying your daily cup of joe as usual!

How Caffeine Affects Sleep Apnea

Caffeine is a natural stimulant. It blocks a sleep-producing chemical called ‘adenosine,’ which builds up during the time you’re awake so that your body can be ready for sleep at night. When adenosine is blocked, you feel much more alert and might have more difficulty feeling sleepy at bedtime.

Positive Effects

It’s widely accepted among medical experts that caffeine stimulates the senses, and thus could negatively affect those with sleep apnea. However, that’s not as black and white as we think it is.

Some studies show that caffeine could improve the cognitive function of people with obstructive sleep apnea. Moreover, no apparent connections have been made between coffee and impaired breathing caused by sleep apnea. Interestingly, doctors may even prescribe caffeine to premature babies to reduce interrupted breathing during slumber.

Negative Effects

However, most sleep apnea patients are advised to stay away from caffeine. If you drink coffee too close to bedtime, you alert the body, making it more difficult to fall asleep. Plus, you might stimulate feelings of anxiety and restlessness, which could further aggravate your condition. 

One of the symptoms of sleep apnea and inflammation is daytime drowsiness. Because of this, many sleep apnea patients become over-reliant on coffee to stay awake when the sun is up. This dependency creates a cycle of sleeplessness at night and fatigue during the day, complicating your disorder. 

Is Caffeine Okay for Sleep Apnea?

Avoiding caffeine may be a good idea for individuals who want to manage their condition. Without the stimulant, you can better train your body to follow its natural rhythms for sleep and wake. That said, you don’t have to give up coffee completely. Regular caffeine intake is still possible if you do it responsibly. 

How Much Caffeine Can I Drink?

If you can’t live without your daily cup of joe, make sure to enjoy it in moderation. Limit the amount of caffeine you consume during the day, being mindful about what time you drink it. The best time to have coffee is typically early in the day, and it should be enjoyed with a meal.

How Long Before Bed Should I Stop Drinking Caffeine?

It’s recommended to stop drinking caffeine at least two hours before bedtime. This gives your body enough time to adjust to your sleep routine and wind down for the night. 

Caffeine and Sleep Apnea

If you drink coffee and find that it disrupts your sleep regularly–even if you consume caffeine responsibly–you may want to further limit your consumption or stop it altogether. Otherwise, it may be helpful to apply some natural approaches to managing sleep apnea. 

Learn more by reading our guide on enhancing natural sleep or getting our Sleep Apnea Solution book today!