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Treat Your Sleep Apnea With These Effective Home Remedies

Sleep apnea is a sleep disorder where a person’s breathing is affected, disrupted or even stopped involuntarily during sleep. Sleep apnea lasts for 10 seconds, usually, but it can even go on for more than that, and that is when it becomes chronic, which can only be treated by a doctor. For acute sleep apnea, however, these home remedies for sleep apnea should do the trick.


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Causes of sleep apnea

The sleeping disorder of sleep apnea can be caused by a number of things, the most common being,

  • Blocked nose
  • Narrowed nasal airways
  • Blockage in the mouth
  • Blockage in the throat
  • When the brain cannot transmit signals to our breathing muscles

Suggested read: 10 natural remedies that will help you sleep better

The National Sleep Foundation claims that sleep apnea affects about 18 million Americans, alone. The target age group varies from small children to old people. According to an estimate, men are more prone to sleep apnea than women.

Other conditions that make one more susceptible to sleep apnea are,

  • Being 60 years or above
  • Obesity
  • Narrow throat
  • Heart disorders
  • Inherited diseases
  • Regular consumption of alcohol
  • Thick neck circumference
  • Regular intake of sedatives
  • Regular intake of tranquilizers
  • Heavy smoking
  • Nasal congestion

Symptoms of sleep apnea

The most common signs of sleep apnea are,

  • Poor quality of sleep
  • Loud snoring
  • Waking up while gasping for breath
  • Dry mouth
  • Insomnia
  • Headache immediately after waking up
  • Difficulty in paying attention
  • Periods of breathing cessation during sleep (this is witnessed by another person)

If you leave sleep apnea uncured, it can result in some serious health issues, such as,

  • Stroke
  • Diabetes
  • Depression
  • Heart problems
  • High blood pressure

To treat acute sleep apnea, try your hands on these effective and natural home remedies.

Home remedies for sleep apnea

1. Honey


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You can treat acute sleep apnea with honey. Honey reduces the soreness in the throat area, which could be the cause of obstructed airways. Honey also lubricates our throats, which in turn, averts snoring, a common indicator of sleep apnea.

Honey relaxes our muscles and promotes better and deeper sleep. It prevents obesity too, which is essential for treating sleep apnea.


  • To a glass of lukewarm water add two teaspoons of honey. Stir well and drink every day before sleeping.
  • Alternatively, you can add half a tablespoon of honey and black pepper powder to warm water. Mix well and sip slowly every night before sleeping.
  • If you want to reduce your weight to treat your sleep apnea, you need to drink a warm glass of water with two teaspoons of honey and the juice of half a lemon, every morning, empty stomach.

2. Chamomile

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Chamomile is another superb remedy for sleep apnea. It causes sedation as the chemical compounds in it can relax and soothe your muscles and nerves. Also, chamomile is anti-inflammatory, which will help you get rid of any sort of obstruction of the nasal pathway.


  • To a cup of boiling water, add a tablespoon and a half of dried chamomile herb. Remove from fire and let it sit for 5 minutes. Strain the tea, and add to it, two teaspoons of honey. Add a pinch of cinnamon powder for taste, and mix well. Drink the chamomile tea once every night, an hour before going to sleep.

3. Cinnamon

Cinnamon has therapeutic values. It is also a great sedative, which enhances our sleep. The breathing problems linked with sleep apnea are also treated by cinnamon.


  • To a cup of water, add two teaspoons of grated ginger and a cinnamon stick.
  • Put the water to boil for a couple of minutes.
  • Strain the tea, and add a teaspoon of honey.
  • Drink this tea every night before going off to sleep.
  • On the other hand, you can add two teaspoons of cinnamon powder and prepare a thick paste. Massage this paste on your forehand and chest. Leave the paste on for 10 minutes, and then wash with warm water. This will help you open blocked nasal passages.
  • You can also take cinnamon supplements, but do consult a doctor for the right dosage.

4. Lavender


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Lavender is a great treatment for sleep apnea symptoms. It soothes the muscles, and works like a tranquilizer to induce sleep and improve the quality of our sleep.


  • To your tub of warm water, add 10 drops of lavender essential oil. Soak yourself for 20 minutes at least, every day.
  • Alternatively, you can take lavender oil steam too.
  • You can also put 6 drops of lavender essential oil on a clean tissue paper, and keep it under your pillow, before going to sleep.

5. Garlic

Another wonderful remedy for sleep apnea is garlic. It has anti-inflammatory properties that soothe the respiratory system. This makes the breathing process way easier. Garlic also cures enlarged tonsils, which in turn, prevents snoring.


  • Every day, eat 3 cloves of raw garlic on an empty stomach. Follow this with a glass of water. This remedy should be repeated once daily until your acute sleep apnea is cured.
  • Include garlic in your daily diet.
  • On the other hand, you may also take garlic supplements after consulting your doctor about the proper dosage.

Suggested read: Sleep better, get smarter, live longer: Benefits of good sleep

6. Peppermint


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The wonder herb for sleep apnea, peppermint reduce airway blockages, thus preventing sleep apnea. It also prevents snoring.


  • To a glass of warm water, add 6 drops of peppermint essential oil. Gargle with this water. This remedy must be repeated every night before sleeping, until your sleep apnea is cured.
  • You can also drink peppermint tea. To prepare this tea, add some crushed peppermint leaves to a cup of boiling water. Remove the container from fire, and let the tea sit for 10 minutes. Strain the tea, and drink it once, every day.

7. Warm turmeric milk

This combination is amazing for sleep apnea treatment. While milk contains the amino acid, tryptophan that promotes sleep, turmeric is anti-inflammatory, which heals the anti-inflammatory properties.


  • To a cup of milk, add a teaspoon of turmeric powder.
  • Boil this milk. Allow it to cool and add some honey.
  • Drink this, every night, half an hour before you sleep.

8. Epsom salt bath

The magnesium sulfate in Epsom salt makes it a great remedy for sleep apnea and its symptoms. It improves circulation of blood, which, in turn, relaxes our muscles inducing improved sleep. Epsom salt bath is also amazing for fighting stress.


  • Draw yourself a bath with lukewarm water.
  • Add a large cup of Epsom salt to the water, and stir well.
  • You need to repeat this treatment thrice a week for best results.

9. Almonds


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Almond treats acute sleep apnea owing to its magnesium. Almonds relax the muscles and cause sleep. Almonds also regulate the internal clock of our body.


  • Eat dry roasted almonds every morning on an empty stomach.
  • Alternatively, soaked almonds can work wonders to.

10. Throat exercises

Throat exercises can strengthen the muscles in the throat area curing sleep apnea. It also reduces snoring, and enhances sleep.


  • Inflate a balloon by blowing air using deep breaths. This treatment should be repeated five times every day. While you perform this throat exercise, you should inhale through your nose and exhale using your throat.
  • Didgeridoo can also help strengthen throat muscles. Play the game 6 days a week, for half an hour to cure acute sleep apnea.
  • Before performing these throat exercises, consult your doctor.

Suggested read: Tired because your partner snores through the night? Help them (and yourself) with these home remedies

Additional tips for sleep apnea

Apart from these home remedies, here are some extra tips that you can keep in mind when trying to cure sleep apnea.

  • Try to inhale steam through your nose for at least 10 minutes before you hit the bed. This practice will help you prevent congestion.
  • To treat nasal congestion, try nasal sprays or saline drops and decongestants.
  • Before going to sleep, drink half a cup of Indian gooseberry juice (amla).
  • You should not sleep on your back, as it makes your tongue and soft palate to sit on the back of your throat. This blocks the airway, which, in turn, causes sleep disruption.
  • Stay away from caffeine and heavy meals at least a couple of hours before you sleep.
  • To relax and sleep better, maintain proper sleeping hours.
  • Try to stay away from alcohol and sedatives as they stop oxygen from reaching the brain.
  • Using warm olive oil, massage your body before hitting the sack. This relaxes the body and induces better sleep.
  • Try to maintain a healthier diet and engage in proper exercise to lose the extra pounds, as people who are overweight are more prone to get sleep apnea.
  • Quit smoking.
  • Take calcium and magnesium supplements since they work as sleep boosters. For the correct dosage, consult a doctor.
  • Acupuncture also helps treat sleep apnea in some cases.
  • Increase the vitamin content in your body, as it improves the transmission of signals to the brain.

That is all we have on home remedies for sleep apnea, today. Was this guide helpful? Which of these home remedies will you be trying? Are there any home remedies that we missed? Tell us about them in the comment section below.

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Article Name
10 Essential Home Remedies For Sleep Apnea
Sleep apnea can last for 10 seconds or more. For acute sleep apnea, use these home remedies for sleep apnea to get relief.
Riya Roy

Riya Roy

“If my doctor told me I had only six minutes to live, I wouldn't brood. I'd type a little faster.” This Isaac Asimov line, embraces my love for writing in the finest and most desperate way that it is and should be! I was tormented by the earnestness of the written word not very early in my journey. But once smitten, it has helped me devour life twice over; savoring the moment and indulging in its memories. As a flâneuse, I wander to understand the intricacies of human relationships. Realizing that, they are just different manifestations of the same feeling of love, has been my greatest learning. I seek to share its opulence through the words I type.