Tips To Treat Sleep Apnea At Home (Without CPAP)

Tips To Treat Sleep Apnea At Home (Without CPAP)

Sleep apnea is a sleeping disorder that is mainly a problem or interrupted breathing during sleep. People suffering from sleep apnea feel irritability and troubled sleeping multiple times.

The sleep disruption shows that their body is not getting enough oxygen so they keep on waking up whole night due to breathing issues. Before we jump to remedies for sleep apnea, here is basic information on sleep apnea.

What does sleep apnea do to you?

Sleep apnea makes your breathing disrupted. It adds small pauses in your breathing while you are deep asleep. The constricted airways lead to breathing difficulties. This condition may last from a few seconds to minutes.

It sometimes makes a person wake up in middle of sleep to severe breathing issue. In the daytime, sleep apnea will cause you to have a fatigue that lasts the whole day due to a disruptive sleeping pattern.

Types of sleep apnea

Following are two types of sleep apnea.

  • Obstructive sleep apnea

This is abbreviated as OSA and is more common between the two types of sleep apnea. It is caused by a blocked airway usually when the soft tissues inside your throat are collapsed while you are sleeping. It makes a person waking up to shortness of breath.

  • Central sleep apnea

This type is abbreviated as OSA. Unlike obstructive sleep apnea, the airway is not blocked in central sleep apnea. It’s just that your brain fails to signal the muscles to breathe. It is due to the unstable respiratory control center that usually results in waking up with a shortness of breath.

sleep apnea
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Who is at risk of sleep apnea?

Sleep apnea can hit anyone at any age. Not just the older people but children are also a victim of it. Some of the major risk factors of sleep apnea are as follows.

  • Male
  • Overweight
  • Middle-aged people
  • Huge neck size
  • Enlarged tonsil problems
  • Large tongue and small jaw bone
  • Nasal conditions i.e. allergies, sinus problem etc
  • Family history

Home remedies for sleep apnea

Fortunately, there are many things that you can do for sleep apnea. For example, following are a few tricks and foods that help to treat sleep apnea before you opt got CPAP.

Follow throat exercises

The first and foremost thing is to facilitate the airflow. Blow up a balloon as much as you can buy deep breaths only. Make sure that you don’t take the balloon away from your mouth during this activity.

Repeat this simple exercise five times a day to improve your airflow. It is simple, easy and affordable. You can even do it at home. Of course, home remedies don’t completely treat the sleep apnea but they help you to some extent.

Try using honey

Honey is a naturally enriched anti-inflammatory product that has a role in healing. Taking honey will help with swelling around the throat area. Especially if you snore during sleep, honey is a great help.

It acts as a lubricant for the throat and keeps the snoring minimal. To use honey for sleep apnea, try using one tablespoon of honey and add it to a glass of warm water. Drink this honey-infused water before going to bed every day. You will feel a difference within days.

Try using cinnamon

Cinnamon is another natural treatment for sleep apnea. Cinnamon is a spice that has sedative and medicinal value. For sleep apnea, cinnamon is one of the most commonly used treatments. Just add cinnamon powder to a glass of water and drink it daily. Or you can sprinkle cinnamon to your favorite foods.

You may also consider adding cinnamon powder to honey-infused water that you may be taking before bed every day. In a combination, honey and cinnamon have healing effects for your throat. Thus the chance of sleep apnea reduces significantly.

Healing effect of garlic

Garlic is another medicinal herb that treats sleep apnea without going for CPAP. Garlic is a natural anti-inflammatory agent that helps for multiple conditions such as large tonsils. It makes the airway open so that the flow of air is not disturbed.

To try garlic for sleep apnea, take two or three cloves of garlic and swallow them with water. You may also consider adding garlic to your daily meals. Not just sleep apnea, garlic helps you against multiple other conditions such as skin problems, stomach problems, and weight loss.

Use lavender

Lavender has a huge market as a part of beauty products. But what you don’t know is that lavender induces sleeping by preventing the throat muscle obstruction. It has a soothing and calming nature. You can use lavender oil to prevent from sleep apnea.

Just put a few drops of lavender oil on a small towel. Slide it under your pillow and sleep. You can also add a couple of drops in boiling water and inhale the steam.

Switch to chamomile tea

Chamomile tea can be a good alternative to regular black tea if you are suffering from sleep apnea. Chamomile contains chemicals that help to relax and soothe the muscles. It makes you relax and sometimes it also causes sedation. Taking chamomile tea twice a day will make your sleep more peaceful and better.

sleep apnea
The image is taken from “MayoClinic”

Take Epsom salt bath

Taking an Epsom salt bath before bed will relax your whole body muscles and induce a feeling of wellness. It makes your night’s sleep more satisfying and comfortable. Add Epsom salt to your regular bath. Soak your body in it for 15-20 minutes.

Take a bath before going to bed for best results.

Try peppermint

A non-CPAP alternative treatment for sleep apnea involves peppermint. Peppermint also has natural anti-inflammatory properties. It has a role in weight loss and to control snoring. But at this point, we can’t ignore its role in sleep apnea.

Just gargle with a mixture of water and peppermint oil before you go to the bed. You can also take peppermint steam or add it your herbal tea for more effects.

Replace snacks with almonds

Nuts particularly almonds are high in magnesium. This magnesium may help your muscles to relax and encourage a sound sleep. Try eating a handful of nuts as a snack between your meals to prevent from sleep apnea.

Turmeric milk before bed

Milk promotes sleep and turmeric, on the other hand, is a natural anti-inflammatory agent. For centuries this combination has been used as a part of traditional remedies. For sleep apnea, warm milk with turmeric works like anything.

It reduces the inflammation of the respiratory tract, making it easy to sleep. To use milk with turmeric, boil one cup of milk with one-teaspoon turmeric powder. It is better that you use organic turmeric powder. Allow the milk to cool. Drink it after 20-30 minutes when it becomes drinkable. Make sure to drink it every day before bed.



The author is a Medical Microbiologist and a healthcare writer. She is a post-graduate of Medical Microbiology and Immunology. She covers all content on health and wellness including weight loss, nutrition, and general health.

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