Top 18 Home Remedies of Sleep Apnea - InlifeHealthCare

Top 18 Home Remedies of Sleep Apnea

Have you heard people snoring? Yeah, must be common. But if someone is snoring really loud and is mostly fatigue in the daytime, he probably has sleep apnea. There can be actually many types of sleeping disorders. You need to take real care when you’re having these because you need to have a sound sleep. It will deteriorate your health if you are devoid of sleep for many days continuously. Many treatments are available to cure this. Before going on them, let us know what sleep apnea is ?

What is Sleep Apnea?

Sleep apnea is a serious sleep disorder. People who are having sleep apnea, often face breathing problem while sleeping and breath repeatedly starts and stops. This condition is known as sleep apnea.


You may have sleep apnea if you have these following-

  • Overweight
  • High blood pressure
  • if you are a smoker
  • If your age is over 50
  • If you have a thick neck of circumference more than 40 cm


We can’t breathe nicely when we are suffering from this disease. When it pauses, it is called apnea. It can last for some minutes. When you again start breathing there can be a sound as if you’re choking.


It is a chronic disease, and you can’t sleep properly. The person suffering from it is not very aware of it because it affects him when he is fast asleep. When you can’t breathe nicely, and it becomes shallow, then it is called hypopnea.

When you can’t breathe properly, carbon dioxide is produced in blood. Then you finally wake up as you feel it is choking, and you take in air. As you breathe properly, there is oxygen intake, and you again go back to sleep.


1) You feel sleepy all the day long, i.e., EDS, which refers to Excessive Daytime Sleepiness. Your alertness is impaired.

2) You feel lethargic and fatigued during the daytime. You take some time to response back to the stimuli and at times you may problems in vision too.

3) There can be other problems also in the behavioral nature of the person, as in he could be too much moody and not alert of the situations around him.


1) Alcohol – NO


Change the kind of lifestyle you’re having. Avoid having alcohol or any type of drinks that will relax the muscles of your throat. Try losing some kgs. Smoking should be prohibited. Before going to bed, you should not have any sedatives too. Don’t go for sleeping pills either. Your throat muscles kind of get relaxed by them and hence you have a problem in breathing.

2) You need to put down extra weight


If you are too healthy, then you are likely to found an extra tissue right at the back of your throat. It blocks the airway, and it is a hindrance to flow of air to the lungs while you are sleeping. Even, if you lose some small amount of fat then also, it will open up the air passage and will help you to breathe while you are sleeping.

3) Exercise regularly- a must do


To put down some kgs, you need to start exercising. It also helps in having a better quality of sleep. Aerobic physical activities along with resistance ones, help you to have more sleep and avoid sleep apnea. You can also practice some yoga to make your muscles even more strong and improve your breathing.

4) A proper sleep schedule


Maintain a schedule when you will sleep and follow it. The more you sleep, the more sleep apnea disorder reduces.

5) Avoid caffeinated drinks before going to bed

You should not have much of a caffeinated drink or very heavy foods before two hours of sleeping.

6) Position while sleeping

If you can elevate your body a bit and then sleep just as in an inclined plane, then you can avoid the collapse due to the gravitation. Sleep on a side, i.e., laterally. Sleeping in the supine position, i.e., back placed on the back will also affect your sleep more.

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7) Tennis Ball!

If you feel, you are rolling backward, once you fall asleep then keep some tennis ball behind your back. As soon as you turn back, you will be awakened, and you can again sleep in the supine position.

8) Hold your head high

There are specially made a cervical pillow that can be bought and used while sleeping. Else, you need to keep your head a bit elevated for about by some six inches while you are sleeping. If you place foam wedge, your waist will be elevated, and you will get a good sleep.

9) Nasal dilator

You can use a neti pot or go for breathing strips or some saline spray to keep your passage open when you are sleeping.

10) Chewing gum


You need to tighten your muscles so have a chewing gum or hold something between your teeth for ten minutes before saying goodnight!

11) Stop smoking, you smokers

If you are a smoker, then you need to stop smoking immediately if you need to cure your sleep apnea immediately.

12) Honey- sweet remedy


Honey can treat sleep apnea efficiently. It has anti-inflammatory properties that reduce swelling around the throat and blockage of air pathway. Also, honey promotes sleep and relaxation that ultimately treats sleep apnea.

13) Chamomile tea- so beneficial


Chamomile contains several chemical compounds that relax the muscles and brings sleepiness leading to a good sleep and treating apnea. You can have a cup of chamomile tea before slipping to the bed.

14) Cinnamon- helpful stick


Cinnamon is known in ayurvedic medicine as a sedative that helps to have a better sleep by treating respiratory problems that are associated with sleep apnea. Add one cinnamon stick, some grated ginger, and few drops of honey and boil it. Have this drink every day before going to bed. You will surely get some good effect.

15) Lavender- a soothing agent

Lavender, wellness, isolated

The soothing and relaxing nature of Lavender helps in promoting good night’s sleep and thus curing sleep apnea. Add few drops of lavender oil in your bathtub and have a warm bath before sleep. This will assist you in having relief from sleep apnea.

16) Garlic- a remedy from your kitchen

Garlic cloves … do you know your varieties?

Garlic is a common item in our kitchen. But how many of us know that it can treat sleep apnea? Inflammation in the respiratory system is reduced, and enlarged tonsils are cured which ultimately lessens the problem of sleep apnea. Take 2-3 cloves of garlic daily in the empty stomach followed by a glass full of water to prevent sleep apnea.

17) Peppermint


It is an excellent item in curing airway blockage that promotes smooth breathing. Add few drops of peppermint in water and gargle with it daily.  Soon you will get relief from the problem of sleep apnea.

18) Black pepper

Take black pepper dust and honey in a glass of hot water and drink it before going to bed. See how good the outcome is.

So don’t worry if the sleep apnea problem is bothering you. Just follow these simple home remedies, change your lifestyle and take some measures while sleeping, you will definitely overcome the problems of sleep apnea.

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