Taylor Whitten - Staff Writer
Written and edited by Taylor Whitten. Taylor is a CPAP Patient Educator and Equipment Specialist who brings a powerful combination of personal experience and professional expertise to her writing. As someone who has navigated sleep apnea treatment herself, Taylor offers a unique and empathetic perspective, making her an invaluable resource for readers seeking information about sleep apnea and CPAP therapy.
Our content undergoes rigorous expert review, evidence-based research, and regular updates for accuracy.
Are you looking for ways to naturally help your sleep apnea symptoms when paired with your sleep apnea treatment?
Thankfully, there are home remedies to help improve your sleep quality and quantity in addition to also receiving prescription sleep apnea treatment. Before trying natural remedies, however, you should talk with your doctor about proper sleep apnea treatment while also incorporating these home remedies for sleep apnea.
Continue reading below for a full guide on home remedies for sleep apnea symptoms when paired with medical treatment!
1. Switch Your Sleeping Position
When living with sleep apnea, you're more likely to have difficultly sleeping on your back. If you tend to sleep on your back, then you should consider using a sleep positioning pillow. These pillows keep your body in a certain position while you sleep to give yourself optimal sleeping conditions.
Sleeping on your side may improve the quality of sleep you get each night. To make this sleeping position more comfortable, place a pillow between your legs for added support.
2. Exercise and Maintain a Healthy Weight
Obesity can be a cause of sleep apnea or can worsen preexisting sleep apnea. Carrying extra weight in the upper body may cause your airways to narrow. By maintaining a healthy weight, you can help reduce your sleep apnea symptoms.
By exercising daily and keeping your body at a healthy weight, you might alleviate some of the symptoms of sleep apnea. If you believe your weight is a factor, then start by creating a workout routine for yourself. You can also contact professional trainers or nutritionists who can help you create a workout routine that's right for you!
3. Give Up Smoking and Alcohol
If you're a smoker or drinker, then quitting cold turkey might not be realistic. However, if you want to see your quality of sleep improve, then you should consider quitting. Both smoking and drinking alcohol have negative effects on sleep apnea conditions.
Alcohol relaxes the throat muscles, which then causes you to lose control of your airway by obstructing your breathing while you sleep. Smoking can cause inflammation in your airways, which also adds to your sleep apnea symptoms. Since quitting is a process, you should begin by creating a plan to quit as soon as possible.
Make sure to do it the right way for the best results. If needed, there are professionals available to help you quit. Speak with your primary care doctor for advice on quitting and finding the help you need.
4. Try a Humidifier
When you think of a humidifier, do you immediately think of a child? Humidifiers are commonly used in nurseries to provide moisture to dry air. Humidifiers can also be used to help sleep apnea symptoms when added to your sleep apnea machine.
Since breathing in dry air can irritate your throat and airways, a humidifier will help keep the air moist and keep your airways soothed. Using the humidifier will also prevent dry mouth caused by sleeping with your mouth open.
You also want to be sure to follow all care instructions on the humidifier to ensure it's cleaned properly. This will help prevent the buildup of mold or mildew inside of the humidifier.
5. Practice Breathing Exercises
Although engaging in regular exercise can help improve your sleep apnea symptoms, practicing breathing exercises during your workouts can improve your level of oxygen. Yoga is one great option. Since yoga puts focus on your breathing, it also helps to significantly increase oxygen in your body.
With higher levels of oxygen in your body each day, you'll sleep better. If you're new to yoga, don't worry! There are yoga workouts ranging from beginner to advanced.
There are also a few stretches to try before bed to help you sleep better and feel refreshed in the morning as well. Try out a few different methods until you find the one that works best for you.
6. Transition to a Healthier Lifestyle
Exercising, maintaining a healthy body weight, and quitting smoking and drinking are all great ways to not only relieve symptoms of sleep apnea but become healthier in the process.
Aside from these lifestyle changes, you may need to talk to your doctor about treatment for allergies, including the use of a nasal decongestant or allergy medicines when needed to prevent any buildup of fluid. If you suffer from allergies, sinus issues, or something similar, you should take these medications as prescribed by your doctor when you feel symptoms.
Pair These Home Remedies With CPAP Products
Sleep apnea is a serious condition, which can result in major consequences if not treated properly. If you are living with sleep apnea, then you should seek medical treatment to begin a treatment plan.
These home remedies for sleep apnea can help improve your sleep quality. When these remedies are paired with the correct CPAP products and medical treatment, you have a toolbox that's equipped with what you need for a better night of sleep.
When CPAP products, lifestyle changes, and medical treatment are used simultaneously, they can improve your breathing, provide you with better sleep, leave you feeling refreshed in the mornings, and guide you down the path to a healthier life.
