6 Lifestyle Remedies for Sleep Apnea


Sleep apnea is a disorder that causes an individual to stop breathing for short amounts of time when sleeping. Those who have sleep apnea do not take in enough oxygen, causing them to gasp and frequently wake up throughout the night.

In many instances, those with sleep apnea aren’t even aware that they have it. While there are various treatments such as medication, surgery, and breathing devices to help with sleep apnea, there are several home remedies that you can try out which can improve the quality of your sleep and lifestyle – here are just six of them.

Maintain a Healthy Weight

Doctors recommend that individuals lose weight if they have sleep apnea. Obesity in particular can narrow nasal passages and increase the risk of airway obstruction, causing you to stop breathing suddenly. To help improve your quality of sleep, maintaining a healthy weight should be your first port of call.

Regular Exercise

We’re all aware of how important regular exercise is for our mental and physical health. If you suffer with sleep apnea, not only can following a healthy, balanced diet help keep your weight in check, but incorporating regular exercise into your routine can provide you with additional benefits. Regular exercise be a great lifestyle remedy for sleep apnea, and keeping on top of your health and fitness can reduce your risk of a heart attack, lower your blood cholesterol levels, minimize the risk of you developing type 2 diabetes, and lower your risk of falls. If you don’t have the time to head to the gym, there are plenty of at home exercises that you can do. Even setting aside 30 minutes out of your day to do some exercise can be hugely beneficial.

Try Yoga

There are many health benefits that are linked with Yoga. Not only can yoga specifically encourage oxygen flow and improve your respiratory strength, it can also improve your oxygen levels through a range of breathing exercises, helping to minimize the amount of sleep interruptions you experience.

Alter Your Sleeping Position

While it’s only considered to be a small change, altering the position in which you sleep can help reduce sleep apnea systems. Research has shown that those who sleep on their back are likely to experience more symptoms of sleep apnea, whereas sleeping on your side can help your breathing return to normal. To practice this effectively, you can purchase a memory foam mattress which is really good for side sleepers.

Purchase a Humidifier

The main purpose of a humidifier is to add moisture to the air. If you have dry air circulating around your home, this can irritate your body and respiratory system. Purchasing and using a humidifier can open your airways, encourage clearer breathing, and minimize congestion. To get the most benefit out of a humidifier, you may wish to use lavender or peppermint oils, which are known to have soothing and anti-inflammatory benefits.

Use Oral Appliances

There are oral appliances that you may want to consider using which can help with sleep apnea. Mandibular advancement devices and stabilizing devices are used to reposition your tongue or jaw to keep your airways open while you’re sleeping. These types of appliances work by moving your tongue or lower jaw forward to help stop any obstructions from occurring in the back of your throat.

While there are traditional treatments that you can try out for sleep apnea, such as a CPAP mask, many individuals find this method uncomfortable, but trying any of the six home remedies listed above may offer you the same benefits.


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