How to Cure Sleep Apnea Naturally

a woman waking up from a good night sleep

Sleep apnea, a common—yet potentially serious—-condition, leads to intermittent cessation of breathing during sleep. 

This sleep disorder can lead to more severe health problems without treatment. If you’re battling troubled sleep and chronic fatigue due to sleep apnea, there are natural solutions that don’t involve the use of CPAP. 

Our diagnostic experts at Sleep & CPAP Center have compiled effective strategies on how to cure sleep apnea naturally. We provide comprehensive in-home patient sleep studies, along with specialized services tailored to you. 

Natural Sleep Apnea Remedies

Traditional sleep apnea treatments often involve the use of CPAP therapy during sleep. While this method is effective, some individuals find it uncomfortable. Adherence rates are extraordinarily low, with estimates ranging between 40-80% non-compliance. 

Fortunately, various “home remedies” may yield comparable benefits.

Alter Your Sleep Position

A seemingly minor change, like adjusting your sleep position, can significantly reduce sleep apnea symptoms and enhance sleep quality.

Studies continually reinforce that many obstructive sleep apnea cases are position-dependent. The research shows that sleeping on your back, known as the supine position, can aggravate symptoms. 

In fact, the supine position may lead to a blockage of the airways due to gravity, exacerbating the effects of sleep apnea. On the contrary, sleeping in a lateral or semi-prone position may reduce the gravitational effect and thus mitigate symptoms.

For some adults, side-sleeping can rectify the issue. 

Consult your physician or doctor about your sleep position and symptoms to manage your condition better—we can discuss if this would be a plausible solution for you at Sleep & CPAP Center. 

Healthful Lifestyle Changes

Lifestyle changes which support weight loss and longevity can help mitigate sleep apnea symptoms. 

These include quitting smoking, which reduces upper airway swelling, and abstaining from alcohol, which relaxes throat muscles and exacerbates snoring. Both are common factors in cases of obstructive sleep apnea.  

Over-the-counter allergy medications or nasal decongestants may increase airflow by decreasing nasal passage swelling and fluid accumulation. These can curtail the frequency of apnea episodes and lessen the severity of symptoms in some individuals.

Adopting a balanced diet and regular exercise regimen can help to promote weight loss and can contribute to better sleep. Regular physical activity can also improve sleep quality and increase sleep duration.

Try Mouth Exercises

Mouth exercises have demonstrated effectiveness in curbing sleep apnea symptoms, including snoring. These exercises strengthen the airway muscles and decrease the probability of snoring. 

Repetitive muscle training involves the tongue, facial and airway muscles, and lips. 

Some exercises emphasize nasal breathing over mouth breathing to reduce the occurrence of sleep apnea. Discuss these exercises with your physician, as a low-risk measure that can be easily implemented long-term. 

Use Oral or Dental Appliances

Oral appliances or devices that position the tongue or jaw to promote better breathing are another home remedy for sleep apnea. A dental professional trained in sleep medicine will need to fit the device, and you’ll require a prescription. Thankfully, with the proper documentation, this appliance is often covered by Medicare and insurance plans. 

Use a Humidifier

For some individuals with sleep apnea, using a humidifier in the bedroom can decrease night-time breathing dryness. Humidifiers enhance air moisture, thus reducing the likelihood of dry air irritating the airway and nostrils. 

While research on the effectiveness of humidifiers for sleep apnea are inconclusive, a humidifier could potentially alleviate these symptoms and improve your sleep quality. It’s another non-invasive, low-risk option. 

When to See a Doctor

Sleep apnea is a serious condition that necessitates medical attention. When breathing ceases during apnea episodes, the heart compensates harder to circulate oxygen-deprived blood, potentially leading to high blood pressure and heart rhythm disorders.

Doctors may sometimes recommend surgery, especially for children with enlarged tonsils and adenoids. Removing these structures can enhance airflow and alleviate sleep apnea symptoms. Remember, you must consult a healthcare provider if you suspect you may have sleep apnea.

If you’re experiencing sleep disruption or suspect you have sleep apnea, don’t delay in seeking professional help. 
Call our Sleep & CPAP Center at (909) 584-3764 or Toll-Free at (800) 647-0314 for more information, and to schedule an appointment with one of our sleep specialists. We’re here to help you sleep better—and live better.