There are several home remedies for sleep apnea, most of which are basic lifestyle changes like avoiding drinking alcohol before bedtime and not smoking. Keeping a clean home to minimize allergies can help as well, as can weight loss and throat strengthening exercises. Many people also find that changing the position in which they sleep can make it easier to breathe. As sleep apnea is a dangerous medical condition that can be life threatening, it's a good idea to seek medical advice before trying any home remedies.
What Is Sleep Apnea?
Sleep apnea is a condition in which the throat closes up during sleep. It can be extremely dangerous, and can increase a person's risk of a heart attack. A tell-tale sign of this condition is heavy snoring followed by a stop in breathing, which is then followed by gasping for air. The breathing can stop for as little as ten seconds or as much as several minutes. Many people with this condition wake up several times each night. Overweight men of middle age or older are the most likely to have problems breathing at night, but others may also develop them.
Smoking and Alcohol
Those with sleep apnea should avoid smoking in general, as it tends to create congestion in the upper air passages. The chemicals in cigarettes also irritate the respiratory system, causing it to produce more phlegm, which can make it harder to breathe. It's also important to avoid drinking alcohol before going to bed, since it slows down the nervous system and relaxes the muscles in the throat. This can lead to increased snoring and apnea.
Allergens
Allergies are also associated with sleep apnea, since they make it harder to breathe. Those with this condition should have any known allergies treated, and avoid potential allergens in the bedroom. Things like dust mites and pollen can be removed through washing bed linen weekly, using hypoallergenic pillows and mattress covers, and cleaning bedroom flooring and curtains thoroughly. Saline solution can be used to clear out the nasal passages and make breathing easier as well, but only sterile solution should be used to avoid the risk of parasitic infection.
Weight Loss and Exercise
Losing weight is one of the best home remedies for sleep apnea. Many people who have the condition are overweight and losing weight has been shown to help dramatically. This is because the fat around the mouth and neck of an obese person can limit breathing, particularly when he or she is lying down. Half an hour of aerobic exercise, such as a quick walk, can also help improve breathing at night. This has the effect of improving the efficiency of the breathing system and can aid in weight loss.
Throat Strengthening
Since sleep apnea is associated with a weakening and relaxing of the throat muscles, some people find that strengthening their neck and throat muscles can reduce their symptoms. This can be done by playing brass or woodwinds instruments, as well as doing exercises like the cat and cow or cobra postures in yoga. Practicing a chewing motion and pushing the forehead against the hands can also help.
Sleeping Positions
Sometimes breathing problems at night can be eased by sleeping on the side or face down. This is because gravity can cause a person's tongue to fall onto his airway if he sleeps on his back. Since it's hard not to revert back to an old sleeping position while asleep, many people put objects like tennis balls or rolled up socks in the back of their pajamas. This makes it uncomfortable to sleep on the back, and ensures that the person will roll back over to his side or front while sleeping.