If, like most sufferers, you feel you have tried all the natural supplements for sleep apnea, are looking to gain independence from sleeping with a noisy CPAP machine, or simply want to be active about promoting natural nighttime breathing, you’ll want to know which sleep aids are most likely to actually help.
Although many commercial products have little proven benefit, there are natural sleep aids like essential oils and relaxation-boosting teas, foods like nuts and vegetables known to be helpful for sleep quality, and tested routines and breathing exercises that can enhance natural sleep. In this article, we’ll summarize a few of the most popular natural ways to combat sleep apnea and clarify those that are supported by research and evidence that proves they are worth using in your sleep apnea approach.
Aromatherapy and Herbal Products Designed for Healthy Sleep
Let’s start with essential oils, including lavender sleep apnea creams and concentrates and peppermint oil sleep apnea misters or atomizers. Alternatives include specific types of citrus, like mandarin and bergamot, and sweet jasmine, which are sold as aromatic bath products or used in home scents.
The effectiveness of herbal teas and essential oils is subjective, but there are studies that have shown promising results when analyzing lavender for use in helping people with sleep disorders. Further clinical reviews have also found that combining peppermint and lavender oils provides some help with sleeping in participants with underlying health conditions–although additional evidence is needed to quantify how well these options are likely to help with sleep apnea.
Foods Known to Assist With Sleep
Some foods, particularly fruits and nuts, contain naturally occurring compounds like melatonin, potassium, calcium, tryptophan, and GABA (gamma-aminobutyric acid)–which clinical trials have found have a positive impact on stress levels and sleep. Adjusting your diet or having a small snack as part of your bedtime routine may be helpful; you might try:
- Romaine lettuce
- Kiwi fruit
- Walnuts
- Tart cherry juice
Other additives and supplements like barley grass powder contain high amounts of GABA and can be used in juices or smoothies.
The Link Between Sleep Quality and Exercise
Of course, being more attentive to your overall health and wellbeing can play a part in sleep. Researchers have discovered that, in overweight people, bringing their body weight down is ‘integral’ to managing sleep apnea symptoms.
This study highlights how even marginal weight loss can help gain a healthier night’s sleep and notes that maintaining a healthy weight can have tangible impacts on mild to moderate obstructive sleep apnea symptoms. For most, this happens because excess weight pressing on the upper airway contributes to sleep apnea episodes, whereas losing weight can help relieve that pressure–not necessarily eliminating symptoms but possibly making them less severe.
If you are already active and healthy, weight loss may not be beneficial, but incorporating health-positive exercise, movement, and meditative yoga may be worthwhile. Higher degrees of exercise can assist with mood, cardiovascular fitness, and heart health, all of which are beneficial.
Creating a Soothing Evening Routine
Relaxation is key to winding down after a busy day and ensuring your body and mind are prepared for rest. The stress associated with sleep apnea can cause heightened anxiety, with the thought of a restless, unsatisfactory night of struggling to sleep.
Using muscle relaxation exercises, meditation, and concentrating on progressive breathing techniques can have a significant impact. Slow, deliberate, and controlled breathing, focusing on the sound, speed, and quality of your breath, and visualizing yourself somewhere peaceful can settle down your thoughts.
By trying to reduce tension as much as possible, you may find that you fall asleep more easily and are less likely to have disrupted rest due to your sleep apnea.
Finding the Right Natural Sleep Apnea Aids
The best options, routines, and steps may differ between people, but many prefer to utilize natural sleep aids to ensure they are doing everything possible to help overcome their sleep apnea symptoms without complete reliance on medications.
If you’d like to learn more about these approaches and effective breathing techniques to reinforce and strengthen your airways and breathing function, you’ll find guidance and information within Sleep Apnea Solution, our user-friendly e-book that looks at all the ways sleep apnea sufferers can augment their self-care and wellbeing!
