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!

Sleep apnea is a condition that stops you from getting the rest you need. It can be caused by several factors–including genetics and lifestyle–and can be addressed through multiple methods. 

One of the most helpful obstructive sleep apnea natural remedies is exercising healthy sleep habits, such as practicing good sleep hygiene, preparing a rest-conducive sleep environment, and maintaining a healthy bedtime routine. In this article, we’ll share some healthy sleep habits that you can follow for a good night’s slumber. 

Adjust Your Sleep Position

The way you sleep impacts the quality of your rest. In general, it’s recommended that you sleep in a position that promotes an aligned spine from your head to your hips. 

Sleeping on your side or back is often said to be more beneficial than sleeping on your stomach. This is because these positions support and balance your back, relieving pressure on the spine and helping your muscles relax. However, those positions might not be the most comfortable positions for you, so it’s best to find a position that targets the root of your sleep apnea.

For instance, sleeping on your side may reduce snoring, while sleeping on your back might lessen symptoms of nasal congestion. These two are common symptoms of sleep apnea, and addressing them based on your needs may lead to more peaceful sleep. Try out a couple of sleeping positions until you find the one that suits you best.

Practice Good Sleep Hygiene

Good sleep hygiene involves setting a sleep routine that allows you to get consistent and uninterrupted sleep. Here are some ways you can achieve this:

Follow a Sleep Schedule

Go to sleep and wake up at the same time every day to train your body to recognize when it needs to rest and when it needs to be active. This also ensures that you get at least six to eight hours of sleep each night.

Only Use Your Bed for Sleep

Try not to engage in activities beyond sleep such as eating, watching TV, or working in your bed. This will help you associate your bed with rest and help your body adjust to a calming state once you snuggle into your pillows.

Get Out of Bed If You Can’t Sleep

If you can’t sleep after twenty minutes of tossing and turning in bed, give yourself a break! Do a calming activity like deep breathing or reading a book. Keep the lights low and avoid doing anything too stimulating, like using electronics. Once you start feeling sleepy, head back to bed.

Follow Breathing Exercise

Calm your mind with mindfulness exercises, particularly deep breathing. Relaxing the mind can improve how it handles stress and settles you for bed. You can start simple with just a couple of minutes of breathing in and out in five to ten-second intervals. Check out our Sleep Apnea Solution book for more tips!

Avoid Eating Before Bed

Avoid eating a large meal before bedtime, as well as consuming coffee and alcohol. Remember, sleep apnea and caffeine don’t mix! If you’re hungry at night, you can eat a light snack, or drink some water or tea.

Prep Your Space for Rest

Make your room conducive to sleeping. Keep it at a comfortable, cool temperature; limit bright lights, block out noise; and improve bedroom ventilation. All of these factors can help relax your body, which could make it easier to fall into a deep sleep. 

For an extra boost of relaxation, try some aromatherapy with eucalyptus oil for sleep apnea, or invest in a good mattress and pillow!

A Natural Approach to Sleep Apnea

We’ve compiled several approaches to improve natural breathing during sleep for individuals living with sleep apnea. Check out our Sleep Apnea Solution book today to learn more about how you can enhance natural sleep!

Sleep apnea is common in the US. With this condition, you’ll often experience difficulty in sleeping through the night due to frequent awakenings caused by irregular pauses in your breathing. 

You can approach sleep apnea in various ways, including several natural remedies for sleep apnea in adults. Essential oils are one of the most popular approaches to this disorder. Products like eucalyptus oil can boost natural breathing at night, promoting healthy sleep habits for sleep apnea.

What Is Sleep Apnea?

Sleep apnea is characterized by pauses in your breathing, lasting anywhere from ten seconds to one minute. These disturbances result in a lack of oxygen to the brain, and when this happens, you wake up so that you remember to breathe. The cycle repeats itself over and over again, so you can expect to wake up multiple times in a night.

Many people have sleep apnea without even knowing it. Common signs to look out for include interrupted breathing when you sleep, long periods without taking a breath, and loud or excessive snoring. 

Sleep apnea can also be evident beyond nighttime; many people with this disorder experience daytime fatigue, problems focusing, or headaches in the morning. Sleep apnea can come about from different factors including genetics, lifestyle, and activity. If you suspect that you have sleep apnea, you should consult with your doctor.

Essential Oils for Sleep Apnea

One of the most productive ways to approach sleep apnea is to focus on the underlying cause of the problem. Essential oils have recently become a popular method for managing sleep apnea as they promote the production of hormones like serotonin and endorphins. Serotonin helps the mind to relax, signaling to the body that it’s time to sleep. Similarly, endorphins help calm the system.

Here are some popular essential oils used to aid in improving natural breathing during sleep:

Eucalyptus Oil

Many people who suffer from sleep apnea can’t sleep properly because their nose or throat is clogged. Eucalyptus oil is known to reduce mucus in your sinuses and airways. 

Breathing in eucalyptus through a diffuser or rubbing it on your chest before you sleep could help you sleep better. It’s also believed that eucalyptus oil can help reduce heavy snoring when used as a spray or gargle.

Peppermint Oil

Peppermint oil is known to improve brain function and overall mood, which could impact the way you sleep at night. It also has the ability to clear the sinuses, promoting easy breathing that could translate to more restful sleep.

Lavender Oil

Lavender is said to have mild sedative effects that can relax the mind, which is why it’s recommended for cases of anxiety. It’s also the reason patients with sleep apnea could benefit from it–with a calm mind, deep sleep is much more attainable. 

Chamomile Oil

You can use chamomile for sleep apnea to boost natural breathing during sleep. Many people consume chamomile before bed for a longer and deeper slumber. It contains organic compounds that bind with certain receptors in the body that allow your body to relax. While most people consume it as herbal tea, it’s also available as oils that you can use in aromatherapy.

How to Use Essential Oils for Sleep Apnea

Essential oils can be used through a diffuser, allowing you to breathe in its essence as you would in typical aromatherapy practices. You can even combine some oils to enhance their effect. Some essential oils can also be applied topically, depending on the product.

More Natural Sleep Apnea Remedies

We believe that you can better manage sleep apnea with natural remedies like essential oils, breathing techniques, and healthy sleep habits. Learn more about enhancing natural sleep by getting the book, Sleep Apnea Solution, today!

Sleep apnea could have heavy implications on your cardiovascular health, mental well-being, and overall quality of life. Fortunately, several approaches for sleep apnea could help you overcome its symptoms. 

These approaches include sleep apnea natural remedies that promote good sleep habits–such as drinking chamomile tea. Chamomile can be effective for sleep apnea because it contains apigenin, which causes a calming effect. It’s an antioxidant that binds certain receptors in the brain, aiding in sleepiness and reducing insomnia.

What Is Chamomile?

Chamomile is an herb that contains many organic compounds–called ‘terpenoids’ and ‘flavonoids’–that contribute to its medicinal properties. It’s one of the oldest medicinal herbs out there, primarily used to address ailments related to sleep, anxiety, and gastrointestinal issues. 

Chamomile comes in two common varieties: German chamomile and Roman chamomile. The former is more common and is what’s often used in herbal medicine. 

How Does Chamomile Work for Sleep?

Chamomile works for sleep apnea due to the terpenoids and flavonoids in its dried flowers. The flavonoid apigenin is what allows the chamomile to act as a sedative to help with sleep problems. Apigenin binds to certain receptors in the brain, which helps someone consuming chamomile feel sleepy.

This becomes even more productive when it’s boosted with other remedies such as eucalyptus oil designed for sleep apnea. That said, further clinical trials need to be done to conclude its effectiveness.

How to Consume Chamomile for Sleep Apnea

You can consume chamomile for sleep apnea in multiple ways. However, the most popular method is drinking herbal tea before you go to bed. To make chamomile tea, simply steep a chamomile tea bag in about eight ounces of hot water for five to ten minutes–or for however long the package says. 

If you’re using dried chamomile flowers for your tea, place them in a tea infuser or tea ball before steeping. You can add honey or lemon juice to give your tea more flavor. Enjoy your drink once it’s cooled down to a drinkable temperature.

Some people take chamomile through capsules. Dosages vary, ranging from 250 to more than 1,000 milligrams per capsule. It’s best to consult your doctor and follow the directions on the product label to know how much to take. Swallow the capsule and take a large drink of water before bed for the best effects.

Other popular ways to consume chamomile are by applying it as a chamomile oil topical medicine or as a massage oil, using it in a diffuser or inhaler for aromatherapy, or by placing it in a hot bath as a bath bomb, soap, or salts.

Chamomile can also be eaten, but it’s mostly used for mild flavoring. It can be added to soups, pastries, jams, desserts, cocktails, and sauces. You can also use it as a decorative garnish.

Find Out How to Enhance Natural Sleep

Dealing with sleep apnea doesn’t have to be complicated, nor does it need to involve expensive medicines. Get our Sleep Apnea Solution book for only $7 to find out how you can boost natural breathing at night! 

Our e-book comes with guided breathing audio tracks to help you promote easy nighttime breathing. Learn more about our natural approach to handling sleep apnea, including breathing therapy for sleep apnea, today!

Breathing therapy can help train your lungs to breathe more efficiently, reduce obstructions in your airways, and maintain airflow to give you a smoother, uninterrupted night’s sleep. Natural remedies for snoring and sleep apnea like these can help you sleep through the night and ensure you’re feeling alert and ready for the next day.

Types of Breathing Exercises

There’s no shortage of breathing therapies and exercises to try if you find yourself waking up to your own snores. Box breathing for sleep apnea, for example, is an easy one to fit into your routine. Breathe in for four seconds, hold your breath for four seconds, breathe out for four, and hold it again for another four. It’s as simple as that.

Here are a few other popular breathing exercises used by people who struggle with sleep apnea:

• Diaphragmatic (belly) breathing: Lie on your back and put one hand on your chest with the other on your abdomen. Breathe deeply through your nose and allow your abdomen to rise while keeping your chest still. Then, breathe out slowly through your mouth. This helps strengthen your diaphragm and improve airflow.
• Buteyko breathing: Sit comfortably and take shallow, slow breaths through your nose with your mouth closed. Focus on bringing your breath to a gentle, controlled rhythm. This technique opens up your airways and keeps you from over-breathing.
• 4-7-8 breathing: Breathe in through your nose for four seconds, hold your breath for seven seconds, and then slowly exhale through your mouth for a count of eight. This method helps calm your nerves and promotes deeper, more relaxed breathing. 

Practicing breathwork when you’re awake can improve your control over time and has been proven to work for people with asthma, anxiety, and even some cardiovascular issues; it can help with sleep apnea issues, too.

Why Does Breathwork Help?

Sleep apnea not only happens because of a blocked airway–it is also related to how well you can control your breathing. So, if your breathing is off during the day, odds are that it will definitely be off when you lay your head down on the pillow for the night, which can lead to more dreaded sleep apnea episodes.

By regularly practicing breathing exercises, the brain helps you improve your breathing. This process takes some time (usually a few weeks of daily practice), but the payoff is worth it.

Breath-holding exercises also create brief, controlled dips in oxygen levels and can be another approach to addressing sleep apnea. When you combine these short breath holds with relaxed breathing, it trains your brain to stay stable and helps keep your airways open while you rest. 

Breathe Easy

Oxygen keeps us alive, so making sure we’re making the most of our breath every day (and night) is incredibly important. While it plays a key component in our approach to overcoming sleep apnea, it’s just one tool to utilize. 

Grab a cup of chamomile for sleep apnea before bed to help you feel relaxed. Make some lifestyle changes in your diet and exercise routine. Change up the way you sleep and the environment you’re in. When you add multiple tactics to your sleep apnea regimen, you may find it’s just the ticket to helping you breathe easy at night.

At Optimal Circadian Health, we want you to get the best rest–because you deserve it! Our book, Sleep Apnea Solution, outlines our approach to sleep apnea to help get you back on track to sweet dreams.