10 Sleep Apnoea Remedies You Can Do at Home
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Intus Healthcare’s writers, customer service team, and sleep experts review and ensure this information is accurate.
Last updated on December 20th, 2024 at 09:50 am
Sleep Apnoea can disrupt breathing during sleep, causing morning fatigue, poor concentration, and other health issues.
Alongside medical treatments, incorporating home remedies can help ease symptoms. Here are our top 10 natural ways to help manage Sleep Apnoea.
Table of Contents
10 Sleep Apnoea Remedies
Lifestyle and behavioural changes can help to reduce Sleep Apnoea symptoms. However, before making these changes, you should discuss them with your healthcare provider or sleep clinician. They can recommend which adjustments can help your individual case of Sleep Apnoea.
1. Sleep on your side
Your sleeping position can significantly impact the severity of your Sleep Apnoea, as certain positions can increase the risk of airway closure.
More than 50% of people diagnosed with Obstructive Sleep Apnoea (OSA) found their symptoms worsened when lying on their backs (1). This is because sleeping in this position causes the tongue to slide back, potentially blocking the airway and making breathing harder.
If you struggle to sleep on your side, here are some ways to help train your body to sleep in this position:
- Positional therapy is a proven method to assist with side sleeping for those with Positional Obstructive Sleep Apnoea (POSA). The Somnibel Positional Sleep Therapy Trainer is a small device worn on the forehead or chest that vibrates when you roll onto your back, prompting you to change position.
- Strategically place pillows around your body to stop yourself from rolling onto your back during the night.
- Use a firm mattress that makes it easier to stay sleeping on your side. Medium-firm mattresses layered with foam and latex have been found to reduce pain associated with side sleeping (2).
Sleeping on your side offers numerous benefits and can help reduce your symptoms, such as snoring, and improve your gut health, allowing the digestive system to function better.
Research has also found that sleeping on the left side could reduce acid reflux at night (3).
2. Exercise regularly
Weight loss is typically suggested for those overweight with Sleep Apnoea; this is because the excess fatty tissues around the throat muscles and tongue increase the risk of airway obstructions during sleep.
Research has found that regular exercise can reduce the number of apnoea events during sleep (4). From walking to high-intensity workouts and everything in between, staying active can help reduce your symptoms.
Exercise promotes weight loss and improves cardiovascular health, both of which can reduce the severity of Sleep Apnoea.
3. Elevate your head
Research shows that elevating your head can significantly improve the severity of OSA (5).
By slightly elevating your head with a wedge pillow, it can help to reduce snoring and other symptoms.
4. Stop smoking
Tobacco can inflame and swell your airways, which can worsen your symptoms; smoking also increases the risk of developing the condition (6).
Quitting smoking can have a positive effect on your symptoms by reducing lung and throat irritation, leading to improved breathing at night and overall sleep quality.
5. Avoid alcohol
Try to reduce your alcohol consumption in the evening and before bed, to help improve your symptoms of Sleep Apnoea.
Alcohol slows down the central nervous system and slows down brain function, which can worsen breathing disruptions in those with OSA (7). Alcohol also relaxes the throat muscles, increasing the likelihood of airway obstructions.
Consider switching your alcoholic beverage to herbal tea, which can promote relaxation and induce sleep.
6. Stay hydrated
Staying hydrated throughout the day can help relieve some side effects of Sleep Apnoea, such as waking up with a headache, high blood pressure and body aches.
7. Breathing exercises
Various breathing exercises can help strengthen your throat muscles and prevent airway closures during sleep. These include:
- Diaphragmatic breathing: To practice this type of breathing, place one hand on your chest and the other on your stomach. Inhale deeply through your nose as your stomach moves outward against your hand. Exhale slowly through your nose. The hand on your chest should stay still. Repeat this exercise for 5-10 minutes every day.
- Alternating nasal breathing: Practicing nasal breathing helps stabilise your airways. To start, close your mouth and relax your jaw. Then, inhale through your nose and use a finger to close one nostril. Breathe out gently through the open nostril. Do this about ten times while alternating which nostril you are breathing out of.
8. Mouth exercises
Like breathing exercises, specific mouth exercises can strengthen the tongue and throat muscles, reducing the severity of Sleep Apnoea. These include:
- Front-to-back tongue slide: Start by placing the tip of your tongue against the back of your top teeth, slowly slide your tongue back, and move the tip along the roof of your mouth. It would be best if you repeated this 5-10 times.
- Palate stretches: To strengthen the soft palate (roof of your mouth) open your mouth as wide as possible for 20 seconds, repeating 5-10 times.
9. Use a humidifier
Humidification adds moisture to the air, decreasing congestion and helping to improve breathing. For many people with Sleep Apnoea, mouth breathing due to snoring is common. Adding moisture to the air promotes healthy nasal breathing.
Most CPAP machines include a built-in humidifier or have a compatible one that can be added to the device separately. We offer a range of machines and humidifier options on our website.
10. Create a bedtime routine
Creating a consistent sleep schedule helps your body to sleep comfortably and rejuvenate. An irregular sleeping pattern can increase stress levels, increasing hormone levels attributed to poor sleep.
By implementing a bedtime routine, you can lower your stress levels and set yourself up for better sleep.
Related articles:
Health risks of untreated Sleep Apnoea
Tips to help you get better sleep
Sleep Apnoea treatment without CPAP
The Sleep Apnoea Test
A quick and easy way to confirm if you do or do not have Sleep Apnoea is by taking a sleep test.
The test requires one night of sleep data, and the results are sent to you within two working days.
If Sleep Apnoea is detected, our in-house clinicians can walk you through your treatment options and answer any questions you may have.
Treatments to combine with home remedies
The natural solutions mentioned above should never be used as the primary way to treat your Sleep Apnoea. Instead, they should be combined with your recommended clinically proven treatment method.
There are various types of Sleep Apnoea and severity levels, which will determine the most suitable treatment method for you.
After diagnosing your condition, you will be advised on the best treatment option(s) for your specific requirements.
CPAP Therapy
CPAP therapy is the gold-standard treatment method for Sleep Apnoea with a very high success rate. The therapy involves a machine and mask that delivers continuous airflow to keep the airway open throughout the night.
Intus Plus – CPAP therapy for just £49 per month
Our Intus Plus subscription service includes leading CPAP equipment, regular clinical consultations, remote monitoring, a success guarantee and more!
Our affordable service makes treating Sleep Apnoea simple. With our support, we’re confident that you will start enjoying your sleep and daily life again.
Mandibular Advancement Devices
Mandibular Advancement Devices (MADs) are custom-fitting oral devices designed to reposition the lower jaw and tongue forward to create more space at the back of the throat. MADs improve airflow, treating Sleep Apnoea in those with milder cases.
Positional Therapy
Positional sleep therapy is a clinically proven treatment; we offer the Somnibel Positional Sleep Therapy Trainer, a small device that encourages side sleeping by preventing you from rolling onto your back. This treatment is typically only recommended for those with POSA or positional snoring.
Summary
Sleep Apnoea home remedies are a great way to help reduce your symptoms but should not be used as an alternative treatment to what’s recommended for you.
Please get in touch with us if you need any help understanding the severity of your Sleep Apnoea and your specific treatment options. We offer clinical consultations to discuss your condition and any questions you may have.
We are experts in the field of Sleep Apnoea; from diagnosing the condition to offering a selection of effective treatment methods, you can find guidance, leading products and more on our website.
About Our Editorial Team
Written By,
Danielle Mahri, Staff Writer
Danni is a degree-educated content writer who works closely with our clinical and customer services teams to ensure every article is well-researched and accurate. Each article is written to educate, help, and advise on Sleep Apnoea, spread awareness, and encourage treatment.
Medically Reviewed By,
Jay Gadher, Clinical Manager
Jay is an experienced Respiratory and Sleep Clinical Scientist. He completed his BSc in Healthcare Science, which has allowed him to gain expertise in scoring sleep studies. His knowledge and insights about sleep science and human health ensure every article reflects the latest data.
References
- Omobomi O, Quan SF. (2018). Positional therapy in the management of positional obstructive Sleep apnea-a review of the current literature. Available at: https://pubmed.ncbi.nlm.nih.gov/28852945/. Accessed: 14.11.2024.
- Jacobson BH, Boolani A, Dunklee G, Shepardson A, Acharya H. (2010). Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Available at: https://pubmed.ncbi.nlm.nih.gov/20579971/. Accessed: 14.11.2024.
- Simadibrata DM, Lesmana E, Amangku BR, Wardoyo MP, Simadibrata M. (2023). Left lateral decubitus sleeping position is associated with improved gastroesophageal reflux disease symptoms: A systematic review and meta-analysis. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10643078/. Accessed: 14.11.2024.
- Aiello KD, Caughey WG, Nelluri B, Sharma A, Mookadam F, Mookadam M. (2016). Effect of exercise training on sleep apnea: A systematic review and meta-analysis. Available at: https://pubmed.ncbi.nlm.nih.gov/27296826/. Accessed: 14.11.2024.
- Xiangxia Zeng, Yingying Ren, Kang Wu, Qifeng Yang, Sun Zhang, Donghao Wang, Yateng Luo, Nuofu Zhang. (2023). Association Between Smoking Behavior and Obstructive Sleep Apnea: A Systematic Review and Meta-Analysis, Nicotine & Tobacco Research, Volume 25, Issue 3. Available at: https://academic.oup.com/ntr/article/25/3/364/6654900. Accessed: 14.11.2024.
- Souza FJFB, Genta PR, de Souza Filho AJ, Wellman A, Lorenzi-Filho G. (2017). The influence of head-of-bed elevation in patients with obstructive sleep apnea. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5700252/. Accessed: 14.11.2024.
- MedlinePlus: National Library of Medicine (US). (2022). Alcohol. Available at: https://medlineplus.gov/alcohol.html. Accessed: 14.11.2024.