Home remedies for sleep apnea

Home measures can reduce snoring and mild sleep apnea, and make other treatment work better. They do not replace a sleep test or treatment for moderate and severe sleep apnea.

Sleep position

• Sleep on your side instead of your back. Raising the head of the bed by about 10 to 15 cm can help.
• To avoid rolling on to your back, a pillow behind you, a body pillow or a special positional device can help.

Weight and activity

• Losing even 5 to 10 percent of body weight can reduce the number of breathing pauses.
• Exercise regularly. It helps weight and can improve apnea even before weight changes.

Alcohol, smoking and sedatives

• Avoid alcohol for at least four hours before bed, since it relaxes throat muscles.
• Do not smoke. Smoking inflames the airway.
• Avoid sleeping pills and sedatives unless your doctor says they are safe.

Keep the nose open

• Saline rinse or spray, a warm shower before bed, and treatment of allergy can improve nasal breathing.
• Nasal strips may help snoring but are not proven to treat apnea.

Sleep habits

• Keep a regular sleep schedule, and aim for 7 to 9 hours.
• Keep the bedroom cool, dark and quiet.
• Avoid heavy meals and caffeine late in the day.

Mouth and throat exercises Regular throat and tongue exercises (myofunctional therapy), such as pressing the tongue against the roof of the mouth and singing, may modestly reduce mild apnea and snoring.

If you use CPAP Clean the mask and tubing regularly and use it every night. Ask your provider about mask fit if it is uncomfortable.

Ayurvedic view (interpretive) Light dinners, steam, pranayama and avoiding daytime sleep are traditional and supportive.

Safety Do not drive or use machines when drowsy. See a doctor if you stop breathing in sleep, feel very sleepy in the day or have chest pain.

Remember Side-sleeping, weight loss and no alcohol at night are the most helpful home steps.