5 Natural Home Remedies for Sleep Apnea that Really Work |

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If you or a loved one struggles with sleep apnea, you’ve probably heard about continuous positive airway pressure (CPAP) machines. These devices provide a constant stream of pressurized air through a mask while you sleep. But they’re not your only option.

Many people find relief through lifestyle changes, which actually address some root causes of the condition.

5 Natural home remedies for sleep apnea

1. Healthy weight maintenance

Obesity is one of the primary contributing factors in sleep apnea–especially excess weight in the upper body. And according to some research, the higher your body mass index (BMI), the worse your symptoms can become.

This is because fat deposits around the neck and upper airway narrow the area, making it more likely to collapse during sleep. Excess fat around the chest can also restrict lung function and increase the demand for oxygen, causing breathing disruptions.

If you’re overweight, studies suggest that losing just 5-10% of your bodyweight could significantly improve your breathing, minimizing apneas during the night.

2. Yoga

Yoga is another effective home remedy for sleep apnea, as it:

Strengthens respiratory muscles
Increases oxygen flow
Improves lung capacity

All of these benefits reduce airway blockages during sleep.

One of the key ways yoga helps is through controlled breathing techniques (pranayama), which train the body to take in and use oxygen more efficiently.

Here are a few specific breathing techniques and poses that may help:

Diaphragmatic breathing (belly breathing): Sit comfortably, and breathe deeply into your belly while keeping your chest still.
Alternate nostril breathing (Nadi shodhana): Using your thumb and ring finger, close one nostril, inhale through the other, then switch nostrils before exhaling. Repeat for several cycles.
Cat-cow stretch (Marjaryasana-Bitilasana): On your hands and knees, inhale while arching your back, looking upward (cow pose). Then exhale while rounding your spine (cat pose). Repeat slowly.

Related: How Much is Enough Sleep?

Studies suggest just 10 to 15 minutes of yoga or breathwork before bed can significantly improve airflow and combat sleep disturbances.

3. A humidifier

Dry air can irritate your throat and nasal passages, making it more difficult to breathe–especially if you have sleep apnea. Humidifiers add moisture to the air to:

Reduce congestion
Prevent airway inflammation
Promote easier breathing at night

Here are some tips to get the most out of your humidifier:

Use a warm mist: Cool mist also works, but warm mist humidifiers may feel more soothing for the throat.
Add a few drops of essential oils: Eucalyptus, peppermint, and lavender have anti-inflammatory and decongestive benefits that further support easy breathing.
Keep it clean: To prevent mold and bacteria buildup, always use distilled water, and clean your humidifier weekly.

4. Not smoking or drinking

Studies show smokers are up to twice as likely to develop sleep apnea, and those who drink have a roughly 25% higher chance. That’s because both nicotine and alcohol can block airways and reduce oxygen levels while you sleep.

Smoking inflames your airway, causing swelling and excess mucus which restrict airflow. Meanwhile, alcohol relaxes your throat muscles, increasing the risk of:

Airway collapse
Oxygen deprivation
Snoring
Disrupted REM sleep

If you smoke, lean on support systems or your healthcare provider to start reclaiming your health today.

You can still enjoy a moderate amount of alcohol, but avoid drinking 3-4 hours before bedtime to minimize sleep disruptions.

5. Changing your sleeping position

It might sound overly simplistic, but research indicates that over 50% of obstructive sleep apnea cases are position-dependent. This means certain sleeping positions either worsen or improve airflow.

If possible, avoid sleeping on your back. Gravity pulls your tongue and throat tissues backward, increasing the risk of airway obstruction. Experts recommend sleeping on your side instead, which helps keep your airways open.

You can also try elevating your head. Studies suggest raising your upper body slightly can prevent airway collapse. Try an adjustable bed frame or firm pillows to keep your body on an incline.

Transitioning to a new sleeping position can take time. Some people have made the transition easier by sewing a tennis ball into the back of a pajama shirt to discourage rolling on their backs. Experiment to see what works for you.

Can sleep apnea be cured naturally?

Unfortunately, there’s no universal cure for sleep apnea. But you can effectively manage it and enjoy a long, healthy life.

For many people, lifestyle changes like weight management, breathing exercises, and changing sleep positions can minimize or even reverse symptoms. If natural remedies aren’t enough, talk to your healthcare provider about other medical or surgical treatments.

Sleep apnea doesn’t have to take over your life. By making simple yet effective lifestyle changes, you can breathe more easily, sleep better, and improve your overall well-being.