Home remedies to cure sleep apnea: Lose weight with yoga and regular exercises, use oral appliances

Cure for sleep apnea: Changing your sleep position can make a difference in sleep apnea symptoms. Research suggests that more than half of obstructive sleep apnea cases are position dependent (Image: Canva)

Sleep apnea is a condition characterised by short periods of stopped breathing during sleep, often accompanied by gasping and waking up. It can lead to various health issues if left untreated, such as mental health problems, weakened immune function, memory loss, and an increased risk of heart failure.

Here are some home remedies that may help alleviate sleep apnea symptoms:

Maintain a healthy weight:

Doctors frequently recommend weight loss for individuals with sleep apnea. Obesity, particularly around the upper body, can contribute to airway obstruction and narrow nasal passages, leading to breathing pauses during sleep.

Keeping a healthy weight can help keep airways clear and reduce symptoms. Studies have shown that even modest weight reduction in obese individuals can eliminate the need for surgeries or long-term CPAP therapy.

While weight loss can sometimes eliminate sleep apnea, it's important to maintain a healthy weight to prevent its return.

Try yoga:

Regular exercise, including yoga, can boost energy levels, strengthen the heart, and improve sleep apnea symptoms. Yoga, in particular, can enhance respiratory strength and oxygen flow.

Sleep apnea often results in decreased blood oxygen levels, and yoga's breathing exercises can help improve oxygen levels, reducing sleep interruptions.

Alter sleep position:

Changing your sleep position can make a difference in sleep apnea symptoms. Research suggests that more than half of obstructive sleep apnea cases are position dependent.

Sleeping on your back (supine position) can worsen symptoms for some adults, while sleeping on your side might help breathing return to normal. Consult your doctor about the best sleep position for your sleep apnea.

Use a humidifier:

Humidifiers add moisture to the air, which can alleviate dryness in the respiratory system and help open airways. Consider adding essential oils like lavender, peppermint, or eucalyptus to a humidifier for added anti-inflammatory and soothing benefits. Follow the manufacturer's cleaning instructions to prevent mold and bacteria growth.

Avoid alcohol and smoking:

Lifestyle changes like quitting smoking and reducing alcohol intake can improve sleep apnea symptoms. Alcohol relaxes throat muscles, leading to snoring and disrupted sleep cycles. It can also cause airway inflammation. Smoking contributes to airway inflammation and swelling, worsening snoring and sleep apnea.

Use oral appliances:

Oral appliances can help keep the airway open during sleep by repositioning the jaw or tongue. Two main types are mandibular advancement devices and tongue stabilising devices, which move the lower jaw or tongue forward to reduce throat obstruction. These appliances range from over-the-counter options to custom-fit devices from a dentist. The American Academy of Dental Sleep Medicine supports oral appliances as effective sleep apnea therapy.