Introduction to Sleep Apnea
Sleep apnea is a health problem that makes it hard for people to breathe properly when they’re sleeping. It causes them to stop breathing for short periods of time. They might wake up suddenly in the night, almost jolted, with their heart beating fast. Other people don’t notice the apnea events but just wake up unrefreshed because without breathing, there’s not enough oxygen, and sleep isn’t as restorative. Sleep Apnea can make people feel tired during the day and affect cognitive performance, which some people describe as brain fog or foggy-headedness. Other people with sleep apnea can have headaches but the hallmark is snoring that’s disruptive to the patient and bed-partner (Punjabi, 2008; Heinzer et al., 2015).
Long-term sleep apnea is associated with increased cardiovascular issues, such as high blood pressure or heart attacks (Gottlieb et al., 2010). So, taking Sleep Apnea seriously is the first step towards developing a plan to support the body’s well-being.
There are different types of sleep apnea and variations in the anatomical issues that can be present, which are important to address. Despite those differences, there are a number of common issues and, thus, opportunities to support better breathing and better quality sleep.
We’ll discuss some of the most important things that can be done to improve breathing and sleep naturally without medication. Because they work differently, it is valuable to learn about different natural remedies for sleep apnea and overall health.
Overview of Natural Remedies for
Sleep Apnea
After getting a sleep study and confirming a sleep apnea diagnosis, many (but not all) will start out with a CPAP or another breathing machine (Kushida et al., 2006). Some people respond really well, and some require a lot more tweaking to figure out the best setup for them (Weaver & Grunstein, 2008). Whatever the situation, it can be valuable to incorporate natural and home remedies for sleep apnea.
Natural remedies can be beneficial for addressing sleep apnea for a few main reasons.
First, many natural approaches focus on lifestyle changes and holistic techniques that can help improve overall health, such as excess weight. Not everyone with sleep apnea is overweight, but forming healthier habits can help reduce inflammation and shed extra pounds as needed. So weight loss can be beneficial to improving sleep (Tuomilehto et al., 2009).
Natural remedies are generally gentler on the body and have fewer side effects compared to some prescription sleep medications and apnea treatments. So when it makes sense to incorporate them, things like herbal supplements, breathing exercises, and dietary changes can help support sleep apnea symptoms and sleep quality to complement medical treatment.
However, it’s important to note that natural remedies have limitations and need to be adapted and adjusted for everyone’s individual situation. Close medical supervision is important to make sure that CPAP use and/or oral appliances are optimized because sleep apnea is a serious condition, and falling asleep and not waking up unfortunately happens. Proper medical evaluation and intervention are necessary to manage sleep apnea. Any resolution of apnea events or normal sleep studies can happen with time and lifestyle changes, but monitoring and medically treating apnea events appropriately is important until then.
Before attempting any natural remedies for sleep apnea, it’s crucial to consult with a healthcare provider, such as a sleep specialist or primary care physician. They can evaluate the severity of your sleep apnea, provide guidance on appropriate natural approaches, and determine if medical treatment is necessary. Working closely with a healthcare professional can help ensure you safely and effectively manage your sleep apnea using a combination of natural and medical strategies.
Lifestyle Changes and Home Remedies for Sleep Apnea
Weight management and weight loss for sleep apnea
Sleep apnea is more common in people who are overweight (Senaratna et al., 2016), so weight loss is an option for them. However, weight loss is not an option for people with sleep apnea who are of normal weight. Think of weight as one of the possible issues/symptoms that can come along with sleep apnea; in other words, it is a sign that things aren’t working as well as they should.
For this reason, weight loss can be easier for some than others with sleep apnea. In our experience, how easy it is to lose weight can depend on a number of variables, including, but not limited to, the degree of hormone disruption, metabolism, fat-burning capacity, sleep quality, nervous system involvement, inflammation, and more. So overall, if you’re overweight, it’s worth monitoring your weight with your healthcare provider and taking steps to lose weight to promote healthy sleep and treat sleep apnea (Iftikhar et al., 2017). Many times this is easier said than done.
Adjusting sleep position (e.g., using a wedge pillow) for sleep apnea
Changing your sleeping position can affect the likelihood of apnea events. Typically, sleeping on your back can cause the tongue and soft palate to collapse and block the airway. So, sleeping on your side or using a wedge pillow to elevate the upper body can help keep the airway more open, reducing sleep apnea episodes (Cartwright, 1984; Oksenberg & Silverberg, 1998).
Discuss this topic with your healthcare provider who did your sleep study. Often, the report will discuss which positions you had more or fewer apnea events with. This can be helpful in figuring out what position might work best for you when sleeping (Cartwright, 1984; Ravesloot et al., 2013).
Avoiding alcohol and sedatives before bed
Having alcohol and similar sedatives before bedtime can worsen apnea events during sleep. These substances act as muscle relaxants, which can cause the throat muscles to become overly relaxed and collapse. This obstructs the airway and can lead to more frequent and longer pauses in breathing (Scanlan et al., 2000; Weatherspoon et al., 2016), which are hallmark symptoms of sleep apnea.
Practicing good sleep hygiene for sleep apnea
Good sleep hygiene can help maximize sleep quality. Some examples include, a consistent sleep schedule, a relaxing bedtime routine, an optimal temperature, and darkness, with limited disruptions can all promote better quality sleep (Sweetman et al., 2022; Muzet, 2007; Wickwire et al., 2019). By improving overall sleep health and sleep hygiene, you can maximize sleep quality with sleep apnea (Sweetman et al., 2022; Chokroverty, 2010).
Avoiding alcohol and sedatives before bed
Having alcohol and similar sedatives before bedtime can worsen apnea events during sleep. These substances act as muscle relaxants, which can cause the throat muscles to become overly relaxed and collapse. This obstructs the airway and can lead to more frequent and longer pauses in breathing (Scanlan et al., 2000; Weatherspoon et al., 2016), the hallmark of sleep apnea.
Practicing good sleep hygiene for sleep apnea
Good sleep hygiene can help maximize sleep quality. Some examples include, a consistent sleep schedule, a relaxing bedtime routine, an optimal temperature, and darkness, with limited disruptions can all promote better quality sleep (Sweetman et al., 2022; Muzet, 2007; Wickwire et al., 2019). By improving overall sleep health and sleep hygiene, you can maximize sleep quality with sleep apnea (Sweetman et al., 2022; Chokroverty, 2010).
Herbal and Supplement Remedies for Sleep Apnea
Some herbal supplements and other natural supplements may support some sleep apnea symptoms. For example, valerian root and chamomile may have a relaxing effect that can help some with sleep, and other anti-inflammatory supplements can help reduce inflammation (Taibi et al., 2007; Zick et al., 2011; Tittus et al., 2017). However, it’s important to consult with a healthcare provider before taking any supplements, as they may interact with existing medications or have other side effects.
Read our blog on the top supplements for sleep apnea to dive into the details!
Mind-Body Techniques for Sleep Apnea
Stress reduction for sleep apnea
Stress can reduce the amount of slow-wave sleep someone gets (Kecklund & Åkerstedt, 2004). Conversely, stress management techniques and activities like meditation, yoga, or deep breathing exercises can help relax the body and manage stress to minimize sleep disruption due to stress.
Breathing exercises for sleep apnea
Certain breathing techniques and exercises can help improve oxygen saturation and breathing at night in sleep apnea patients (Cavalcante-Leão et al., 2022). Incorporating breathing exercises into a nightly routine can help support better breathing. Respiratory muscle training can also improve systolic blood pressure and sleepiness (Silva de Sousa et al., 2024). So it can be worth paying attention to your breath when sleeping.
Dietary Modifications
Adopting an anti-inflammatory diet for sleep apnea
Following an anti-inflammatory diet focused on nutritious foods can help with weight reduction and support sleep apnea symptoms (Rokou et al., 2023). Reducing inflammation in the diet has been associated with sleep apnea severity, daytime sleepiness, and rapid eye movement (REM) sleep abnormalities (Lopes et al., 2019). So, by cleaning up your diet, you may support overall sleep as well as sleep apnea symptoms.
Avoiding heavy, fatty, or spicy meals before bed
Eating large, heavy, fatty, or spicy meals close to bedtime can trigger acid reflux and inflammation in the throat and airway. Aside from wanting to void uncomfortable irritation and reflux, it can be worth avoiding reflux triggers because gastroesophageal reflux disease (GERD) has been found to be correlated with sleep apnea hypopnea syndrome (Wu et al., 2019). So by avoiding heavy or spicy meals in the hours before bed, you can minimize the disruptive effects of reflux and maximize your chance for better breathing for better sleep.
Conclusion
Overall, there are many potential natural remedies for sleep apnea that you could explore, so it’s important to start with one thing and have guidance on that. So, I’ve written the Sleep Apnea Solution Book so that you can start with a simple breathing routine and other actions that you can take to improve your breathing tonight.
Remember to continue working with your medical provider to ensure that you’re safely monitoring and managing your sleep apnea. This will allow you to utilize natural methods for sleep apnea that can support your health long-term while ensuring that you’re treating your sleep apnea.
Dylan Petkus, MD, MPH, MS
Dr. Dylan Petkus is on a mission to help people overcome their health issues like sleep apnea so they are not limited by their condition or trapped by options that don’t provide full resolution.
He earned his Master’s of Science in Physiology at Pennsylvania State University where he was awarded a research fellowship and was a peer-reviewed published author.
He went on to earn both his Master’s in Public Health and Medical Degree from the University of Miami Miller School of Medicine.
Thereafter, he specialized in Family Medicine to help patients on the front-line of chronic disease. Sleep apnea is one condition near to his heart having dealt with it himself.
He knows the frustration of CPAPs and pushing through every single day with exhaustion, brain fog, and other issues that come along with it. Through his own research, he found a way to beat sleep apnea naturally by restoring natural breathing.
Frustrated by limited options for sleep apnea, he strives to help educate and empower those with sleep apnea and other issues to live fuller, healthier lives.
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