Sleep apnea is the condition which causes the sufferer to stop breathing at night while seeping. It occurs due to an obstruction in the airways. Needless to say that sleep apnea can be very dangerous. For people with severe obstructive sleep apnea, the only conventional therapy includes the use of a CPAP machine. However, many patients find it difficult to use these devices. For them, we are discussing some natural remedies and sleep apnea supplements to get rid of this condition naturally. Also check out our article on home remedies to stop snoring.
1. Quit smoking
Sleep apnea can happen to anyone but smokers are at thrice the risk of developing obstructive sleep apnea. Nicotine increases inflammation of the airways and can cause snoring and pauses between breaths while sleeping. So protect yourself and quit the habit. Doing so might not guarantee that your apnea will be cured but it can definitely make other apnea treatment options more effective.
2. Raw ACV
Drinking unfiltered, raw apple cider vinegar at night before bedtime can prevent sleep apnea. Take 2 tablespoons daily with some juice or water.
3. Sleep apnea supplements
Following supplements can help prevent sleep apnea:
- B12- Low doses of vitamin B12 can give rise to this condition. So take 1200 mg daily in form of tablets. If needed, talk to your doctor about a blood test.
- Betaine HCL with pepsin-Acid reflux and GERD can cause obstructive sleep apnea. So take about 500 mg with meals to prevent symptoms.
- Iodine-Low iodine levels can impact your thyroid which could lead to sleep apnea. Take about 150mcg daily.
- Magnesium glycinate-Take 400 mg daily. Transdermal magnesium oil therapy also helps some people-spray some on the body post-showering. You could also take magnesium citrate powder (150-300 mg) for preventing sleep apnea. But note that this remedy causes loose stools.
- Vitamin C- Take up to 3000 mg in divided doses throughout the day.
4. Use oral devices
Tongue retaining devices keep your airways open by positioning your lower jaw forward. You might need to get a sleep study done with the device in place to ensure that your apnea is getting controlled.
5. Lose weight
Weight loss can help in some cases though not all. Discuss this with your doctor. In general, people with higher BMI are at a greater chance of developing this condition than those who lie in the normal BMI range.
6. Tennis balls
Sleeping on the side can prevent snoring and sleep apnea. Many people sew tennis balls into the backside of an old T-shirt to prevent lying on their back while sleeping. This trick works by making the sleeper uncomfortable in that position. You can also use pillows but many patients unknowingly toss them aside in their sleep, so they are not as effective as the tennis ball technique.
7. Duct tape
There are some extreme measures like taping the mouth shut using duct tape that have helped some people. One can also use chinstraps and nasal strips but they are not too effective. Instead, the use of first aid duct tape paper is cheaper and effective as well. Use 2” wide medium adhesive tape to cover the mouth. Some people experience nasal congestion with this remedy.
8. Treat the underlying causes
Pregnancy, menopause and hormonal issues in women can cause sleep apnea. Likewise, type 2 diabetes is also a factor. Genetics also play a role. Hypothyroidism causes swelling of the tongue which can lead to sleep apnea. So discuss these factors with your doctor. Some of these can be remedied with the right medication and could help you get rid of OSA permanently.
9. Get rid of nasal congestion
Breathe Right strips can help. Also try homeopathic or herbal decongesting remedies. Flonase or Nasonex are some medicines that could clear the congestion but they contain steroids. Talk to your doctor before using them.
10. Oil pulling
Oil pulling not only gets rid of oral issues; it also moisturizes and lubricates the back of the throat. Use a little bit of olive oil, sesame seed oil, coconut oil or almond oil and gargle and swish it around the mouth. Do this prior to bedtime. This simple remedy can help cure sleep apnea without CPAP.
11. Avoid alcohol, tranquilizers and sleep medicines
These substances relax the throat muscles causing them to vibrate while you sleep. Avoid them as far as possible or at least limit intake.
12. Use snore alarms
Snore alarms are devices that get triggered to sound an alarm each time you snore loudly. When this occurs, you can change your position. This is a simple remedy to stop snoring and sleep apnea.
Sleep apnea can be dangerous if one stops breathing for prolonged periods. It could also indicate underlying health issues. Many sleep apnea sufferers tend to have problem concentrating at work during the day due to poor quality of sleep. We hope these 12 remedies to fix sleep apnea improve the quality of your sleep.