home remedies for sleep apnea

Seven Home Remedies For Sleep Apnea

There are many different treatments for sleep apnea. While many people tend to turn to surgery, or medical breathing devices such as the CPAP to treat the symptoms and causes of sleep apneas, there are many remedies you can try right at home. Here is a list of seven different things you can try in the privacy and comfort of your own home to combat the syndrome:

  1. Losing weight is one of the most popular sleep apnea prevention tips. If you are overweight, the extra weight could be placing extra pressure on your respiratory system functions and contribute to your obstructive sleep apnea.
  2. If you smoke, stop it right now. Smoking increases the inflammation in all of the muscles in your throat. Increased inflammation leads to a decrease of space in your airway. This inflammation can also cause the retention of fluid in the upper airway.
  3. Don’t take sedatives before you go to sleep. While a relaxed throat is important in the prevention of apneas, sedatives can relax the throat too much and hinder the muscles that interact with breath.
  4. Sleep on a regular schedule. Getting your body used to a schedule of sleep helps to train the throat muscles. The body begins to associate sleep with relaxation. Getting plenty of sleep is also an important part of reducing apneas.
  5. Make sure you sleep on your side if possible. It will help lift a lot of weight off of the throat. There is a very popular and simple trick involving a tennis ball that can help prevent sleeping on your back: simply place a pillow filled tennis balls behind your head so that when you roll onto your back during sleep, you will not be able to comfortably stay in that position.
  6. Opening the nasal passage is another great way to prevent the constriction of airflow during sleep. There are many items you can use at home to help open up this passage. Nasal dilators are becoming more and more popular. Flushing the nasal passage with saline solution is one of the simplest home remedies used to treat apnea; neti pots are a great way to do this. During hours of sleep, breathing strips can be used to continue the battle against apnea.
  7. There are tons of exercises you can do at home to help relax the throat muscles. Holding the tongue to the roof of the mouth for at least three minutes a day is highly recommended for most sufferers. Holding the mouth in the kissing position for short periods of time throughout the day is also recommended.
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