Top 21 Natural Home Remedies For Sleep Apnea In Toddlers & Adults

National Sleep Foundation indicates that more than 18 million Americans suffer from sleep apnea, which is a disorder that has an effect on respiratory function while sleeping. Everyone has a tendency to catch this disorder, even toddlers; however, men are more likely to suffer from this disease than women, particularly African-American or Hispanic men. Sleep apnea may be caused by the blocked or narrowed airways in your throat, mouth, and nose. It could also happen as your brain is not able to transmit the signals to breathing muscles. Besides, there are some other causes leading to sleep apnea including old-aged (over 60), excess smoking, nasal congestion, sedatives or tranquilizers, family history, regular consumption of alcohol, heart diseases, obesity, narrow throat, and thick neck circumference.

This disease leads an individual to have brief pauses in breathing or shallow breathing while sleeping. The interruptions may repeatedly occur at night and each pause can prolong from 15 to 20 seconds. Other symptoms are headaches on waking up, insomnia, episodes of breathing cessation in sleeping time, dry mouth, loud snoring, waking up gasping for breath, poor sleep quality and excess daytime drowsiness. If left untreated, sleep apnea can negatively affect health by elevating the risk conditions like obesity, diabetes, heart disease and hypertension. With proper treatment, you may successfully keep the sleep apnea symptoms under control, which aids you in having better sleep and enjoying the benefits of healthy and proper sleep. Besides using some medical treatments that can do harm in later life, you can utilize natural solutions that can not only help you relieve sleep apnea safely and effectively.

In this article, EffectiveRemedies.com greatly recommends you top 21 natural home remedies for sleep apnea in toddlers & adults that you can apply at home. Notwithstanding, this writing is only for the informational purpose, not for medical or educational aims; therefore, you should consult your doctor prior to utilizing any treatment in the case probably you get allergic or sensitive to any ingredient. Lastly, I hope that these below-mentioned treatments enable to work with your condition and treat irritating symptoms triggered by sleep apnea immediately.

Top 21 Natural Home Remedies For Sleep Apnea In Toddlers & Adults

Following are 21 best natural treatments that are helpful for treating sleep apnea at home.

1. Throat Exercises

home remedies for sleep apnea

The main reason of sleep apnea is the blocked or narrowed airways in your throat, mouth and nose. Therefore, throat exercises are the best home remedies for sleep apnea because it not only may strengthen your muscles but also reduce snoring as well as promote a sound sleep during nighttime. Following are three suggested throat exercises for you at home:

a. Playing Didgeridoo

Playing the didgeridoo can strengthen and tone the tissues of your throat. Moreover, it also provides good exercise for your respiratory system and a meditation aid. Dr. Rubin Naiman indicates that it is encouraged that all patients who are suffering from snoring and sleep apnea diseases should learn to play this exercise because it is the practical and effective strategy to manage the symptoms associated with those diseases.

If you just blow through a pipe, you won’t cure the sleep apnea.

You should make a special breathing technique named “circular breathing”, which means that you breathe in through the nose whilst you expel air out of your mouth using your tongue and cheeks.

USA National Institutes of Health recommends that you should practice the didgeridoo 20-30 minutes in almost six days per week, which aids in reducing some moderate obstructive sleep apnea syndromes and simultaneously improving the partners’ sleep quality. Magically, the severity of disease, which is expressed by apnea-hypopnea index, can be also substantially decreased after four months of playing didgeridoo.

b. Saying “Ah”

It is known that repeatedly pronouncing an oral vowel, particularly the “ah” sound that you can utilize at the doctor’s office, can be one effective throat exercise (in the May 2009 study). Here is the instruction for you.

  • Firstly, you pronounce the vowel with a list of short bursts
  • Next, you repeat this sound with longer tones.
  • The exercise can work your uvula, tongue, and various muscles of the palate since you push that sound through your throat.
  • Remember to do this exercise in three minutes daily.

c. Balloon Breathing

home remedies for sleep apnea

According to Helpguide.org, which is a non-profit educational wellness site, you should breathe in order to inflate a balloon, which enables to strengthen your throat muscles and ease your sleep apnea afterward. Here is the instruction for you:

  • First, you take a balloon and place the lips around its opening.
  • Then, you breathe in through the nose
  • Next, you blow into that balloon. You should inflate that balloon as much as possible with your exhale
  • Afterward, you breathe in to release the air.
  • Repeat this exercise five times without leaving the balloon from the mouth. You can stop doing this when you start to feel lightheaded.

2. Lose Weight

home remedies for sleep apnea

It is assumed that excessive body weight may cause snoring, which is not always true because even the thin people still snore. However, if you get started to snore after you gain weight, you should lose some pounds, which may help you. A new study proves that losing weight may significantly improve and even potentially eliminate the obstructive sleep apnea symptoms found in the obese people. Moreover, some researchers describe that people with the severe obstructive sleep apnea that have lost the recommended weight tend to completely relieve sleep apnea three times more likely than people who do not lose weight. Researcher Gary Foster, who is the director of Center for Obesity Research and Education in Temple University, says that “These results show that doctors, as well as patients, can expect a significant improvement in their sleep apnea with weight loss”. Losing weight without a doubt is one of the great home remedies for sleep apnea. You are recommended to take regular exercises combining with a healthy diet so as to treat your disease faster.

See more: Top 32 Best Natural Home Remedies For Weight Loss Fast

3. Epsom Salt Bath

home remedies for sleep apnea

Bathing mixed with Epsom salt sets the foot on top of the best home remedies for sleep apnea, which individuals should not hesitate to make use as regular as and as soon as possible for good! It is recommended by Naturopathic practitioners that people take a bath mixed with Epsom salt before sleeping at night in order to get a sounder sleep. The reason is Epsom salt holds magnesium that can aid in creating a well-being feeling by relaxing sore muscles, which may bring you a better sleep during the night. Additionally, Epsom salt probably reduces inflammation in your body effectively thanks to its anti-inflammation properties. Following are some simple steps to make use of this solution to tackle the sleep apnea issue.

Ingredients:

  • Warm water
  • 2 cups of Epsom salt
  • 1 bath

Direction:

  • First, you add the Epsom salt into the warm water in the bath
  • Stir them well.
  • Then, you soak your body in the bath in approximately 20 minutes
  • Do this solution about one hour before sleeping at night
  • Repeat this remedy 2-3 times weekly

See more: 21 Natural Home Remedies For Insomnia Treatment In Adults

4. Honey

Honey acts as one of the great home remedies for sleep apnea treatments because of its anti-inflammatory properties, which can lessen swelling in the throat and then decrease the airways’ obstruction. Additionally, honey might lubricate your throat in order to avoid snoring that is the common symptom as you are suffering from sleep apnea disease. Moreover, honey might not only promote relaxation while sleeping but also maintain your healthy body weight as well as avoid obesity because as mentioned above, losing weight is considered as the essential step so as to treat sleep apnea. Following is the instruction to utilize honey for treating sleep apnea at home.

Ingredients:

  • 1 glass of warm water
  • 1 tsp of honey

Direction:

  • First, you mix the honey with the warm water
  • Then, you consume the mixture at night time before you sleep
  • Remember to repeat this treatment once per day at night

5. Peppermint

Peppermint is another excellent treatment to decrease airway blockages because of its anti-inflammatory effect that may lessen the inflammation, ease and soothe breathing and prevent snoring during sleep time. Consequently, gargling by utilizing peppermint oil becomes one of the great home remedies for sleep apnea for you at home.

Ingredient:

  • 1 glass of water
  • 2-3 drops of peppermint oil

Direction:

  • First, you mix the ingredients well
  • Then, you gargle with this mixture before sleeping
  • Remember to repeat the remedy once a day at night

6. Honey & Peppermint

home-remedies-for-sleep-apnea

Both honey and peppermint hold anti-inflammation properties, which relieve inflammation to promote easiness of breathing and sleep. Therefore, you can mix the two ingredients to create peppermint tea, which can treat your sleep apnea at home.

Ingredients:

  • 1 tsp of peppermint leaves
  • 1 cup of hot water
  • Some honey

Direction:

  • First, you add the peppermint leaves into the hot water
  • Next, cover it and let it steep in 10 minutes
  • Then, you strain the tea
  • After that, you need to add some honey into the tea and stir well
  • Last, you consume the peppermint tea as it is warm
  • Do the treatment twice daily

7. Lavender Oil

home remedies for sleep apnea

Lavender oil is the thing extracted mostly from lavender flowers, primarily through team distillation. It is known that its flowers are fragrant in nature, which have been utilized to make potpourri for years. Lavender essential oil traditionally is used to make perfumes as well. It can ease the pain, eliminate nervous tension, enhance blood circulation, disinfect the skin and scalp, and treat respiratory problems. Thanks to its relaxing, soothing and sedative effects that avoid the muscle obstruction present in your throat as well as aid you in enjoying more qualified sleep, lavender oil is renowned as one of the best natural home remedies for sleep apnea treatments at home.

Process 1:

Ingredients:

  • 1 tub of hot water
  • A few drops of lavender oil

Direction:

  • Firstly, you need to add the lavender oil into hot water and stir well
  • Next, you inhale that mixture before sleeping at night
  • Do the treatment once a day at night

Process 2:

Ingredients:

  • 1 tissue
  • A few drops of lavender oil

Direction:

  • Firstly, you place the oil onto the tissue
  • Then, you tuck the tissue under your pillow before you sleep
  • Repeat the solution once a day at night

Process 3:

Ingredients:

  • 1 diffuser
  • A few drops of lavender oil

Direction:

  • You only need to add the oil onto the diffuser
  • Then, you place the diffuser in your bedroom before sleeping at night

See more: Top 18 Best Natural Home Remedies For Snoring Relief At Night

8. Honey & Lavender Buds

home-remedies-for-sleep-apnea

As mentioned above, honey has very positive effects on treating sleep apnea while lavender buds are chockfull of anti-oxidant, anti-inflammatory and antiseptic goodness. The combination of honey and lavender buds amazingly creates a great treatment for sleep apnea that users should consider at home.

Ingredients:

  • 1 tsp of honey
  • 1 cup of hot water
  • 2 tsp of lavender buds (dried ones)

Direction:

  • Firstly, you place the dried lavender buds in the hot water
  • Next, you cover it and let it steep for around 5-10 minutes
  • Then, you need to strain it
  • After that, you add the honey inside the liquid and stir well
  • It is time to consume the tea
  • Do the treatment 2-3 times per day to get the visible effects

9. Black Pepper & Honey

home remedies for sleep apnea

The mixture of black pepper and honey creates one of great home treatments for sleep apnea treatments at home. Following is the recipe to use this remedy.

Ingredients:

  • 1 cup of warm water
  • 1 tsp of honey
  • 1 tsp of black pepper powder

Direction:

  • Firstly, you need to add honey and pepper powder into the warm water and stir well
  • Next, you sip this mixture slowly before you sleep at night
  • Do the treatment once per day at night so as to relieve sleep apnea efficiently

Thank you for reading till now. However, keep reading because there are many other effective home remedies for sleep apnea mentioned in the rest of this writing that need discovering by nobody but you!

10. Cinnamon

Cinnamon holds sedative properties that might help users to have a sound sleep at night as well as treat the breathing matters triggered by sleep apnea. Cinnamon can be utilized both internally and externally at home, which all give the same positive effects. Following are two processes to utilize cinnamon as one of the great home remedies for sleep apnea treatments.

Process 1: Utilize cinnamon internally

Ingredients:

  • 1 glass of hot water
  • 1-2 tsp. of cinnamon powder

Direction:

  • Firstly, you add the cinnamon powder into the hot water and mix well
  • Next, you consume the mixture before you sleep at night
  • Do the treatment once per day at night

Process 2: Utilize cinnamon externally

Ingredients:

  • 1-2 tsp. of warm water
  • 1-2 tsp. of cinnamon powder
  • A bowl

Direction:

  • Firstly, you add the two ingredients into the bowl and stir well to create a paste
  • Then, you apply this mixture onto the forehand and the chest
  • Let it be for some minutes and next, you rinse it off with warm water
  • Do the treatment as needed so as to open your blocked passages

11. Salt

home remedies for sleep apnea

Salt is also one of the natural home remedies for sleep apnea treatments at home because it can clear your nasal passage that can be caused by allergies. Phlegm might get trapped in the nasal passages, trickle down and obstruct your airways when you are sleeping, which leads to sleep apnea. Consequently, you can make a saline nasal spray by utilizing salt to help you treat your sleep apnea.

Ingredients:

  • 1 Neti pot
  • 1/3 tsp. of salt
  • 1 glass of warm water

Direction:

  • Firstly, you need to add the salt in the warm water and then mix well
  • Next, you pour the salt water inside the Neti pot
  • After that, you irrigate the nasal passage
  • Do the treatment 2-3 times per day till your nasal passages are clear

One notice is that you should not overuse this saline nasal sprays in such a long time as it enables to aggravate the sleep apnea symptoms. Therefore, it is highly recommended to consult your doctor prior to utilizing this treatment.

12. Eucalyptus Oil

Eucalyptus essential oil has been popular for curing sleep apnea in the way that you inhale this oil while you are sleeping because phlegm may be removed to treat your muscles and your breathing procedure that might remain relaxing, which might avoid the sleep disturbances

Ingredient:

  • A few drops of the eucalyptus oil

Direction:

  • Before you sleep, you simply spray this oil onto your pillow cover
  • Do the treatment once per day

13. Primrose Oil

home remedies for sleep apnea

Thanks to the anti-inflammation property, primrose oil can ease the inflammation in your respiratory tract and your throat, which undoubtedly becomes the good choice for you to cure sleep apnea at home.

Ingredient:

  • A few drops of the primrose oil

Direction:

  • Before you sleep, you simply inhale the primrose oil
  • Do the treatment once per day at night

14. Walnuts

Walnuts have been worked as one of the most popular and even the greatest home remedies to treat sleep apnea as they might regulate your body’s internal clock. Additionally, they contain antioxidant properties named melatonin that might be naturally produced by the body. Therefore, they can aid you in sleeping well at night time

Ingredient:

  • 4-5 walnuts or only 1 handful of the walnuts

Direction:

  • You may simply consume these walnuts before you sleep at night

One notice is that you are not recommended to utilize these nuts if you are allergic to them as this dry fruit might result in extreme allergic reactions or even sudden death. Consequently, it is advisable to ask your doctor prior to using them or else you might do a small test before consuming them for allergies.

15. Garlic

Garlic is also regarded as one of the best natural home remedies for sleep apnea treatments because of its anti-inflammation effect that may reduce the inflammation in respiratory system to make you breathe more easily during sleep. Moreover, garlic enables to treat snoring and alleviate the enlarged tonsils. It is possible for you to add garlic in the daily food or use garlic supplements that before using them, you are advised to ask the doctor to know the suitable dosage. Following is the instruction to consume garlic in a different way.

Ingredients:

  • 1 glass of water
  • 2-3 cloves of garlic

Direction:

  • Firstly, in the morning, you consume the prepared garlic on your empty stomach
  • After that, you drink the water
  • Do the treatment once per day in the morning so that you can ease the inflammation and irritation associated with sleep apnea.

16. Olive Oil & Chamomile Oil

home remedies for sleep apnea

Olive oil is extracted from the fresh olives that are mainly made in the Mediterranean such as Spain, Italy, and Greece. It is the great essential oil ever, which contains fat, vitamin E, and K, so forth. Thanks to its moisturizing, anti-oxidant and soothing effects, you can be used to moisturize and improve your skin elasticity, reduce your under-eye wrinkles, cure your flaky, dry scalp and dandruff and your sleep apnea as well. Chamomile oil is without a doubt good for your sleep apnea as well as mentioned above. The mixture of olive oil and chamomile oil creates the great treatment for your sleep apnea at home.

Ingredients:

  • 2 tsp. of olive oil
  • 1 tsp. of chamomile

Direction:

  • Firstly, you mix the two ingredients together
  • Next, you use this mix in order to massage your neck for some minutes
  • Last, rinse it off by using warm water
  • Do the treatment 2-3 times per day till the symptoms have subsided.


17. Turmeric, Honey & Milk

home-remedies-for-sleep-apnea

The combination of turmeric powder, honey, and warm milk might be one of the great home remedies for sleep apnea at home. While turmeric holds an anti-inflammatory effect that may lessen the inflammation found in your respiratory system, milk contains amino acid tryptophan that enables to promote sleep. Therefore, the mixture of turmeric, honey, and milk might aid you in breathing more freely in order to have a sound sleep at night.

Ingredients:

  • 1 glass of milk
  • 1 tsp. of turmeric powder
  • 1 tsp of honey

Direction:

  • Firstly, you add the turmeric powder in the milk and mix well
  • After that, you boil this mixture
  • Let it stay on the low flame for some minutes
  • Next, you remove that from the heat
  • Then, you add the honey inside the boiled mixture and stir well
  • Around 30 minutes before you sleep, you consume that solution
  • Do the treatment once per day at night so as to relieve the symptoms caused by sleep apnea
18. Almonds

Almonds act as great treatments for sleep apnea because it is rich in magnesium that probably promotes you muscle relaxation and then bring a sound sleep back to you. Moreover, almonds may aid in regulating the body’s internal clock. Consequently, almonds are the good home remedies for sleep apnea ever. There are two different methods to utilize almonds to cure sleep apnea.

Process 1:

Ingredients:

  • 1 glass of water
  • A little almond butter

Direction:

  • Firstly, you eat the almond butter
  • Then, you drink the water
  • Remember to apply this treatment 1 hour before you sleep
  • Do this treatment once per day

Process 2:

Ingredient:

  • 1 handful of the roasted almonds or the soaked almonds

Direction:

  • You simply eat the roasted almonds or the soaked almonds
  • Do this remedy once daily
19. Indian Gooseberry

home remedies for sleep apnea

Because of richness in vitamin C and its antioxidant effects, Indian gooseberry may help you to cure inflammations and bacterial infections as well as boost your immunity so as to make you more powerful to avoid germ attacks. Using either dried leaves of the Indian gooseberry or its juice gives the same positive effect to your sleep apnea

Ingredients:

  • 1 glass of warm water
  • 1 tsp. of dried and powdered leaves of Indian gooseberry

Direction:

  • Firstly, you add the powder into warm water and mix well
  • Then, you can consume the liquid
  • Do the treatment once per day
20. Honey & Indian Gooseberry

As above mentioned, honey and Indian gooseberry have their own benefits but still have one thing in common, which is good for sleep apnea treatment. Following is the instruction to combine these two magic ingredients.

Ingredients:

  • 1 tsp. of honey
  • 1 cup of water
  • A few Indian gooseberry

Direction:

  • Firstly, you need to slice Indian gooseberry into some smaller pieces
  • Then, you add those pieces in the water and let it boil
  • Following, you let it simmer for about 10 minutes
  • Next, you add the honey inside and stir well
  • After that, you drink the mixture
  • Do the treatment 1-2 times per day
21. Bananas

home remedies for sleep apnea

Because of its serotonin, melatonin and magnesium that may make you calm down and then relax your muscles and your nerves, bananas are regarded as one of the tasty sleeping pills and enable to perfectly create a sound sleep. Therefore, bananas are the good natural home remedies for sleep apnea at home.

Ingredient:

  • 1 banana

Direction:

  • You simply consume the banana daily
  • Do this treatment twice daily

By way of conclusion, sleep apnea is among the common disease and it can be worse if you treat it ineffectively. Luckily, it can be cured safely and effectively thanks to those above-mentioned natural treatments. It is an honor for Effective Remedies to provide you 21 natural solutions in order to help you relieve from irritating symptoms associated with sleep apnea. Be aware that this article is only informational, not for medical or educational purposes. Thus, it is highly recommended that you consult the doctor for advice prior to utilizing any abovementioned treatment in case you may get allergic or sensitive. If you possess any other useful natural remedies for sleep apnea or have any questions or comments, you can freely leave them below and we will respond as soon as possible. Last but not least, I sincerely hope these top 21 natural home remedies for sleep apnea in toddlers & adults somehow can help you to relieve your irritation and dryness. To get more information pertaining to effective natural remedies for other health problems, feel free to go to our main Home Remedies page.

References:

http://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea/signs

http://www.nhs.uk/Conditions/Sleep-apnoea/Pages/Treatment.aspx

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