4 Home Remedies for Sleep Apnea That are Worth Trying

If you’ve recently found out that sleep apnea is preventing you from getting a good night’s rest, you’re probably trying to figure out the best way to get your disorder under control. Obviously, there’s no substitute for professional treatment options such as a personalized oral appliance, but there are some steps you can take at home that can go a long way toward improving your symptoms. Below are 4 simple home remedies that could help with your sleep apnea.

1. Losing Weight

If you’re overweight, excess fat in your neck could be collapsing and blocking your airway while you’re asleep, thus contributing to the breathing interruptions that characterize sleep apnea. As such, losing weight could be an essential step for making your sleep disorder more manageable. There are plenty of steps you can take that can help with weight loss, such as exercising for at least 30 minutes a day or eating fewer processed foods.

2. Sleeping on Your Side

Did you know that sleeping on your back can increase the chances of sleep apnea occurring? When you’re on your back, gravity causes your tongue and the tissues in your throat to fall back and block your airway. If you want to prevent this from happening, you can try switching to sleeping on your side. To help with this transition, you can attach a small object like a tennis ball to the back of your sleeping clothes; this will stop you from turning over while you’re asleep.

3. Staying Away from Alcohol

If you’re in the habit of drinking right before bed, you could be making your sleep apnea worse without even realizing it. Alcohol can relax the muscles in your throat, making them more likely to collapse and narrow your airway. It’s generally better for the quality of your sleep to refrain from consuming alcohol at night.

4. Using a Humidifier

Dry air in your bedroom could be irritating your nasal passages and your throat, which might be making your sleep apnea worse. To address this problem, you can invest in a humidifier. This simple device can add moisture to the air in your sleeping space, which can help you breathe easier throughout the night.

Are you wondering if there’s anything else you can do at home that can improve your sleep apnea symptoms? It may be worth speaking to your sleep dentist to see what they recommend.

About the Author

Dr. Jonathan Held went to the Creighton University School of Dentistry in Omaha. He holds memberships with the Academy of General Dentistry and the American Academy of Dental Sleep Medicine. On top of that, he is a Diplomate of the American Board of Dental Sleep Medicine. At Sleep Better Southwest, he is bringing sleep apnea solutions to patients in Prescott Valley, Sedona, Flagstaff, and Kingman. If you need treatment for sleep disordered breathing, you can schedule an appointment with Dr. Held by visiting his website or calling (928) 778-4555.