Are There Home Remedies for Sleep Apnea?

by | Last updated Jan 23, 2024

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It’s only natural to explore potential home remedies for sleep apnea when faced with health challenges, especially if you find it challenging to adhere to your CPAP therapy. 

In our pursuit of improved sleep quality and health, we often seek alternative solutions, especially when faced with challenges in adhering to CPAP therapy. The vast realm of remedies spans from proven methods to questionable elixirs.

As we navigate this landscape, one common question arises: Are there any natural or home remedies for sleep apnea that can serve as a substitute for CPAP therapy?

Home Remedies for Sleep Apnea: Fact vs. Fiction

Despite what you might hear from TikTok or Instagram influencers, the answer is no. There are no natural remedies or quick fixes for sleep apnea; it’s a serious medical condition that requires professional diagnosis and treatment.

Two primary types of sleep apnea exist obstructive sleep apnea (OSA), which is more widespread and involves the relaxation of throat muscles, obstructing or decreasing airflow into the lungs, and central sleep apnea (CSA), a rarer condition where the brain fails to transmit proper signals to breathing-regulating muscles. Due to its chronic nature, sleep apnea cannot be permanently cured through home remedies or other treatments. Instead, it requires ongoing management through appropriate medical interventions and lifestyle adjustments. Even losing weight does not cure OSA (but it can reduce symptoms).

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The Dangers Of Seeking Home Remedies For Sleep Apnea

Attempting to treat sleep apnea with home remedies can be dangerous and ineffective. While it’s natural to seek solutions for health issues on your own, sleep apnea is a complex and potentially life-threatening condition that requires professional evaluation and treatment. Here are some reasons why relying on home remedies can be risky:

  1. Delayed Diagnosis: Home remedies may temporarily relieve mild sleep apnea symptoms but won’t address your underlying causes of sleep apnea. By attempting to self-treat, you may delay seeking a proper diagnosis from a healthcare professional. This delay can cause the condition to worsen over time, leading to more severe health problems.
  2. Masking Symptoms: Home remedies might alleviate some of the symptoms of sleep apnea, such as snoring or poor sleep quality. While these improvements may seem promising, they can create a false sense of security. Sleep apnea itself remains untreated, increasing the risk of associated health issues like heart disease, high blood pressure, and diabetes.
  3. Lack of Efficacy: Sleep apnea is primarily caused by physical factors like airway obstruction or neurological issues that require specialized treatment. Home remedies, such as herbal supplements or lifestyle changes, are unlikely to address these root causes effectively. As a result, they may not provide you with the necessary relief or improvement in sleep quality.
  4. Missed Sleep Apnea Treatment Opportunities: By focusing on home remedies, you may overlook or delay evidence-based treatments that have been proven effective for sleep apnea. Continuous Positive Airway Pressure (CPAP) therapy, for instance, is a highly successful treatment method for obstructive sleep apnea, but it can only be prescribed by a healthcare provider.
  5. Safety Risks: Some home remedies involve the use of devices or appliances that claim to treat sleep apnea. You can misuse these products without proper guidance, leading to discomfort, injury, or further complications.

CPAP: The Proven Sleep Apnea Treatment for Sleep Apnea

CPAP therapy is widely regarded as the most effective and popular sleep apnea treatment option. Continuous positive airway pressure (CPAP), involves a gentle and continuous airflow that keeps your airways open during sleep. It effectively prevents throat muscle obstruction and ensures a restful night’s sleep, especially for those with severe sleep apnea.

You probably came across this article because you’re dealing with CPAP therapy difficulties or have reservations about using it to manage your sleep apnea. You’re not alone in this, and we’ve created this article to ensure you don’t get misled by claims that methods like dietary supplements, essential oils, or acupuncture alone are sufficient for treating your sleep apnea.

The American Sleep Apnea Association estimates that 38,000 people in the United States die each year from complications related to sleep apnea. This isn’t a minor sprain; you can’t just wrap it in a bandage and expect it to heal.

If you’re dealing with sleep apnea, CPAP therapy is crucial for achieving high-quality sleep, preventing the disorder’s negative impacts on your body, and even reversing some of the damage it may have caused. To make the adjustment smoother, consider exploring our article, 6 Tips for Getting Used to CPAP and Sleeping Better Every Night. It’s tailored to help you improve your experience with CPAP therapy and ensure a good night’s rest.

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5 Natural Ways to Reduce Your Sleep Apnea Symptoms

While there’s no cure for sleep apnea, you can adopt measures to alleviate the severity of your symptoms naturally. While effective in reducing symptoms, it’s crucial to note that these approaches do not provide a definitive cure, particularly for severe sleep apnea. They should ONLY complement your treatment rather than serve as a substitute.

1. Sleep on Your Side

Sleep position affects your sleep quality. Sleeping on your back can worsen sleep apnea symptoms due to airway obstruction. Sleeping on your side offers potential benefits like easier breathing, reduced snoring, improved spine alignment, and less back pain.

Related: What You Need to Know About Sleeping on Your Side

2. Avoid Alcohol and Nicotine Before Bedtime

Alcohol and nicotine, common substances for many Americans, can disrupt sleep and exacerbate sleep apnea symptoms. To improve your sleep quality and manage sleep apnea, limit alcohol consumption to a few hours before bedtime. Alcohol relaxes throat muscles and worsens snoring, making it especially problematic for those with sleep apnea. 

Nicotine from various sources, including vaping and smoking, can also worsen sleep apnea, with current smokers at higher risk, particularly those with other health issues. Millions of Americans consume alcohol and/or nicotine on a daily basis. However, consuming them too close to bedtime can ruin sleep and worsen sleep apnea symptoms.

Related: The Relationship Between Smoking, Snoring, and Sleep Apnea

3. Follow a Healthy Lifestyle

Addressing weight issues is crucial in managing obstructive sleep apnea. Incorporating a healthy diet and regular exercise into your lifestyle can lead to weight loss, alleviating the pressure on your airways during sleep and improving breathing. Remarkably, even a modest 10 percent reduction in weight for obese individuals can cut sleep apnea severity in half!

4. Practice Relaxation Techniques Before Bed

Prioritizing relaxation techniques before bedtime is beneficial for enhancing sleep quality and may aid in managing sleep apnea. Engaging in yoga nidra before sleep promotes deeper, rejuvenating rest, while traditional yoga poses complement CPAP therapy by promoting nasal breathing, toning throat muscles, and facilitating healthy weight management.

5. Use a Humidifier.

Dry air can worsen your sleep apnea symptoms by drying out and irritating your airways. Consider using a humidifier to prevent dry air from exacerbating your sleep apnea. 

Any humidifier you choose adds therapeutic moisture to the air, eliminating dry air and preventing further irritated airways.

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Don’t Fall for Sleep Apnea Snake Oil

While natural remedies can be effective for sleep disorders like insomnia, it’s important to note that no home remedies can cure sleep apnea. However, certain natural approaches can help alleviate symptoms when used alongside prescribed treatment. Continuous Positive Airway Pressure (CPAP) therapy remains the gold standard for treating sleep apnea and minimizing its associated health risks.

Remember, sleep apnea is a chronic condition that requires professional management; it won’t resolve on its own, so seeking help promptly is essential for better sleep. If you suspect you have sleep apnea, it’s crucial to consult a sleep specialist and undergo a sleep study for a precise diagnosis.

If you think you may have sleep apnea or are struggling to adapt to your CPAP machine, contact us at the Sleep Centers of Middle Tennessee today to schedule a consultation. We can help you breathe easy again.


  1. Issa, F G, and C E Sullivan. “Alcohol, Snoring and Sleep Apnea.” U.S. National Library of Medicine, Journal of Neurology, Neurosurgery, and Psychiatry,
  2. Ioannidou, Despoina, et al. “Smoking and Obstructive Sleep Apnea: Is There an Association between These Cardiometabolic Risk Factors?-Gender Analysis.” U.S. National Library of Medicine, Medicina (Kaunas, Lithuania), 20 Oct. 2021,
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