Sleep Apnea Relief: 6 Home Remedies That Actually Work

sleep apnea home remedies

Sleep apnea is a medical disorder where a person loses oxygen as they sleep. It is often caused by a blocked airway and can have devastating side effects on one’s health. 

It can cause problems such as diabetes, fatigue, high blood pressure, stroke, liver problems, and much more.

Some of the most common symptoms of sleep apnea are snoring, choking, gasping for air, fatigue, forgetfulness, dry mouth, irritability, and difficulty paying attention. While these symptoms seem mild, they can have a huge effect on how someone goes about their daily life. If you have not been diagnosed but feel like you may suffer from sleep apnea, make sure to visit your doctor as soon as possible. 

Luckily, there are many at-home remedies available for those who are wishing to lessen their symptoms. 

Keep reading below to see if these home remedies can help you! 

Home Remedies For Sleep Apnea

  • Quit Alcohol

Alcohol and cigarettes are bad for you in general, but they can also cause sleep apnea in some people over time. Alcohol and cigarettes have proven to cause inflammation and irritation of the throat. 

This in turn can create a blockage in your airways, causing you to snore and limit the oxygen coming in through your airways. If you think that your alcohol and nicotine consumption may be causing your sleep apnea, it is best to seek treatment to quit immediately so you don’t suffer more in the long run. 

  • Sleep On Your Side

While sleeping on your back might be the most comfortable position for you, it can actually cause you to choke on your own saliva and puts your tongue in a position that can stop your breathing. 

While sleeping on your back, your tongue can relax in a way that blocks your airways and causes you to wake up from a lack of oxygen. One way to prevent this is by sleeping on your side. 

Sleeping on your side lets your tongue hang downwards so that it is not resting on the back of your throat. There are body pillows available for you to buy so that you don’t roll over in your sleep.

  • Exercise 

If you are overweight, the added weight around your neck might be causing you to stop breathing or gasp for air in the middle of the night. It is a well-known fact that being even slightly overweight can cause sleep apnea. 

Being overweight can cause the body to suffer and can bring on many side effects that are disastrous to your overall well-being.

Regular exercise has been proven to have many benefits and is essential for those who wish to lead a happy and healthy life. Even dropping 10% of your body weight can have a great effect in minimizing the symptoms of sleep apnea.

If you are just starting out with exercise, then yoga is a great place to start. 

  • Invest In A Humidifier

If you live somewhere where the climate is dry, this can actually be irritating to your throat and lungs. Humidity is great as it moisturizes the inside of our throats and makes breathing a lot easier. 

While not all of us have an option to move to a humid place, there is a solution!  

An easy way to add humidity into your everyday life and to your room as you sleep is by investing in a humidifier. It is a great sleep apnea home remedy. 

There are tons of humidifiers out there on the market, and you can definitely find one for every budget. Another great thing to do is to add essential oils to the humidifier. Not only will they make your room smell great, they can also aid in soothing the throat, clearing the airways, and some even have anti-inflammatory properties that can heal the throat and airways too. 

Peppermint or eucalyptus essential oils are great to start with.

  • Acupuncture

While there are not many significant studies, there are a lot of people that claim that acupuncture has helped tremendously with their sleep apnea. Acupuncture, in general, has a wide range of benefits including minimizing nausea, headaches, migraines, dental pain, neck pain, back pain, cramps, and much more. 

Acupuncture is said to restore the flow of energy that one harnesses in their body and has been around for over 3,000 years! 

It has been said to increase the flow of oxygen in the body, which is why people with sleep apnea may benefit from it and why it is a great sleep apnea home remedy. It is not typical western medicine, so make sure to consult with your doctor before trying it out yourself.

  • Sleep In A Colder Room

It is a known fact that sleeping in a room with a cooler temperature will allow you to get a better night’s sleep. The ideal temperature is around 67 degrees Fahrenheit or 20 degrees Celsius. 

Sleeping in a cooler room can induce a much deeper sleep, which will guarantee that you don’t wake up constantly during the night. Our bodies tend to run warmer while we sleep, which is why even a slightly warm room can make us feel hot and sweaty. 

People that sleep in cooler rooms wake up feeling more refreshed and full of energy in the morning. If you have a thermostat in your house, you might want to turn it down and try this out!


Sleep apnea is no joke. It affects countless people around the world and it does not discriminate. It can affect adults, the elderly, children, and babies just the same. While the symptoms may be mild, the side effects can be great. 

It can have profound effects on your overall health, so it is best to get diagnosed as soon as possible. 

While there are many natural remedies, there are also treatments that your doctor can prescribe to you. If you are someone who doesn’t like taking medication or can not because of other underlying issues, then you might want to give some of these great home remedies a try! 

Make sure to consult your doctor before trying anything drastic or if you have any questions.


Dan was diagnosed with sleep apnea in 2017 when he was only 32 years old. He has been using a BIPAP machine for his treatment. He hopes to provide a patient's perspective on the sleep apnea experience. Dan lives in Tampa with his girlfriend and 2 dogs.

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