6 Science-Backed Natural Remedies for Sleep Apnea and Better Sleep Quality
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Sleep apnea isn’t just about snoring – it’s a serious condition that can impact every aspect of your life, from your daily energy levels to your long-term health. When your breathing repeatedly stops and starts during sleep, it triggers a cascade of health challenges, including increased risks of heart disease and cognitive issues.
But here’s the good news: there is a natural help for sleep apnea. Recent studies suggest that certain lifestyle modifications can make a real difference in managing sleep apnea symptoms.
Let’s explore six natural approaches that could complement your current treatment plan.
What is Sleep Apnea?
Sleep apnea is a serious sleep disorder where breathing repeatedly stops and starts during sleep. These pauses can last from a few seconds to minutes and may occur 30 times or more per hour.
According to research, approximately 20-30% of adults aged 30-70 years have sleep apnea, representing a significant public health concern.
If you’re among the millions living with this condition, finding the right combination of treatments can feel overwhelming. While medical devices like CPAP machines often play a crucial role, emerging evidence shows that natural approaches can significantly improve your symptoms.
Here are the six science-backed strategies that will help you breathe easier and sleep better.
6 Remedies for Sleep Apnea
Consider Losing Weight
Since excessive weight is often associated with breathing complications, it’s important to make sure your lifestyle doesn’t contribute to breathing interruptions in your sleep.
Excess weight, especially around the neck and throat area, can narrow your airways and contribute to obstructions that cause apnea episodes.
Recent studies indicate that even a modest weight reduction (think 10-15% of body weight) can significantly reduce the severity of sleep apnea and, in some cases, even eliminate the need for other treatments.
To make this journey work for you, focus on sustainable changes rather than quick fixes.
Consider:
- Starting with manageable steps, such as setting realistic weekly goals based on your habits and physical condition.
- Prioritizing nutrient-dense whole foods over processed. Consider applying these simple steps to change your eating habits without significant effort.
- Finding physical activities you genuinely enjoy.
- Using tools like a weight-loss app (e.g., Omo) to track progress and ensure your weight-loss process is healthy and personalized
Diversify Your Routine with Yoga
The deep breathing and relaxation techniques central to yoga practice can strengthen the diaphragm muscles and improve oxygenation.
Certain relaxing yoga poses, such as seated forward bends and supported inversions, can also help open the chest and encourage fuller breaths.
Evidence suggests that integrating yoga into your routine produces results comparable to more intensive physical exercises and physiotherapy. Aim to incorporate a short yoga practice into your daily routine, even if it’s just 10-15 minutes.
Here’s a simple routine to get you started:
- Begin with 5 minutes of deep breathing exercises
- Practice gentle neck and shoulder stretches
- Incorporate supported chest-opening poses
- End with 5 minutes of mindful breathing
Adjust Your Sleeping Positions
While back sleeping can worsen airway collapse, shifting to your side may help keep passages open.
Studies suggest that sleeping on your right side is even more beneficial, decreasing the instances of apneic events.
If you tend to roll onto your back, consider a cushion or positional therapy device that helps you maintain a side sleeping position throughout the night. Elevating the head of your bed by 3-4 inches, either with a foam wedge or adjustable bed frame, has also been shown to improve symptoms.
Here are a few more tips to help you find the right sleeping position:
- Invest in a supportive side-sleeping pillow
- Elevate the head of your bed by 3-4 inches
- Use positioning devices to prevent rolling onto your back
- Experiment with different arrangements until you find your sweet spot
Pay Attention to Humidity Levels
Dry air can irritate nasal passages and aggravate congestion, both of which can exacerbate snoring and apnea. Using a humidifier to add moisture may alleviate symptoms by soothing airways and reducing congestion.
Recent studies have found that regular humidifiers improve symptoms and quality of life in patients with obstructive sleep apnea.
Aim for indoor humidity levels between 40% and 50%, and follow manufacturer guidelines for regular cleaning to avoid mold or bacteria buildup.
Adjust Your Lifestyle By Excluding Alcohol and Smoking
Both alcohol and tobacco can cause inflammation and muscle relaxation in the airways, which worsens sleep apnea symptoms. Alcohol, in particular, can suppress breathing and lead to longer apnea episodes. Even if you don’t stop completely, try avoiding alcohol for at least 3-4 hours before bedtime.
Smoking is a significant risk factor for developing sleep apnea, and quitting can markedly improve symptoms.
If you currently smoke, consult your healthcare provider on a cessation plan – your lungs and sleep will thank you.
Consider Oral Appliance Therapy
Oral appliances are dental devices that work by repositioning the jaw or tongue to help keep the airway open during sleep. While CPAP is more effective for moderate to severe sleep apnea, oral appliances can be a good option for mild cases or for those who can’t tolerate CPAP.
They range from inexpensive over-the-counter options to custom-fit devices from a dentist, so it’s essential to discuss your options with a doctor or dentist to determine the most suitable choice.
Your Path to Better Sleep Starts Today
Remember, managing sleep apnea effectively often requires a multi-faceted approach. While these natural strategies offer promising results, they work best as part of a comprehensive treatment plan developed with your healthcare team.
