12 Natural Cures for Sleep Apnea and Snoring
Sleeping allows you the chance to catch up and recharge after a long day. Most people look forward to bedtime as a chance to relax and let their body recuperate.
But what if you snore and keep your partner awake, or even wake yourself up? Snoring is often related to sleep apnea, and it can have negative consequences for your health if not dealt with.
Learn more about the various natural cures for sleep apnea, and how you can get a better night’s sleep, by following these simple suggestions.
1. Try Exercises for Your Mouth and Throat
Because there are dangers associated with snoring and sleep apnea, it’s crucial you find solutions to this problem.
The best way to do so is seeking natural cures for sleep apnea since these won’t affect your body’s natural rhythms.
One of the easiest things to try is exercises for the mouth and throat. Specific exercises geared toward certain areas of your face strengthen your mouth and throat. These areas include the:
- Soft palate
This keeps your upper airway from collapsing, reducing your snoring. Take a few minutes out of your day and see if it improves your sleep habits.
2. Among The Natural Cures for Sleep Apnea Includes Singing Therapy
Singing to reduce your snoring may sound new age to you, but it is a practice that works. There are various exercises available that focus on ways signing can reduce snoring.
Experts caution that while this isn’t the best solution for everyone, it’s useful for someone who doesn’t want to try medication.
If you’re willing to incorporate these exercises into your daily life, singing to end snoring can help your sleep woes.
Besides being cheap and easy to fit into your schedule, singing therapy is fun, and you don’t even have to sound like Taylor Swift.
3. Try Positional Therapy to Get a Better Night’s Sleep
It’s true that the position you sleep in has an effect on your snoring. If you’re seeking natural cures for sleep apnea, check out what position you sleep in most of the time.
This includes paying attention when you wake up or asking your partner if they notice what position you’re sleeping in.
Many people start running into problems when they have a tendency to sleep on their back or stomach. If this is you, and you’ve been diagnosed with partial sleep apnea, try sleeping on your side.
If you have a partner, ask them if they notice any changes. It’s proven that sleeping on your side eliminates the problem of snoring and issues caused by sleep apnea.
This is a simple way to handle sleep apnea naturally and quickly, without any changes to your routine.
4. Herbal Remedies Are Popular as Natural Cures for Sleep Apnea
Used for ages for many different issues, herbal remedies are something even the least crunchy individual turns to when they want a natural cure. Herbal remedies come in many forms that range from:
Chamomile is just one of the herbs that get used commonly, but it’s possible there are others that work best for your needs. Before deciding that you’d like to use herbs as natural cures for sleep apnea, talk with a doctor or naturopath first.
Some herbs aren’t safe to use while on certain medications, pregnant, or nursing.
5. Let Yoga Breathing Help You Relax
Yoga has long been a way for folks to relax, lose weight, and feel at peace all at once. It offers something that your traditional gym workout doesn’t.
But did you know that the same breathing techniques used in yoga help someone looking for a natural way to cure sleep apnea and snoring problems?
The slow, rhythmic breathing associated with yoga is exactly what you need when you’re dealing with these issues.
If you do yoga before going to bed, you’ll notice your body has more oxygen. That’s because yoga slows your heart rate, helps you breathe easier, and allows you to feel calmer, all of which are helpful when getting a deeper sleep that is healthy.
Try yoga, and see if you benefit from it.
6. Establish a Sleep Routine
Having a routine sounds obvious, but it’s something most people don’t think about. They might attempt to go to bed as soon as they get home, or unable to wind down for hours after a late night at work.
Do yourself a favor and help yourself sleep soundly by establishing a routine.
Think about what you need to feel comfortable enough to get to bed. Your routine can include:
- Taking care of last minute items, such as running the dishwasher
- Brushing your teeth
- Changing into comfortable clothing
- Going to bed at a normal time every night in a dark and cool room
If a bedtime routine isn’t part of your life already, try one, and see if you sleep soundly without the snoring.
7. Acupuncture is Another One of the Natural Cures for Sleep Apnea
Although the thought of needles makes some people cringe in fear, those who find success with acupuncture swear by it.
The needles are actually harmless and not the same as getting a shot. A trained acupuncturist uses the needles to stimulate certain spots on the body, that trigger hormonal responses.
If you have glands that are sluggish or unresponsive to traditional methods, this is something to consider.
8. See if Weight Loss Helps Your Sleep Issues
Weight loss and snoring have a connection, despite what most people think. Individuals who are medically defined as obese often accumulate extra fat around their neck region.
This constricts the airway and how well they’re able to breathe. The fat that accumulates in the chest and stomach area also affects how much your heart, lungs, and windpipe must work harder in order to function properly.
If you’re struggling with sleep apnea issues and how they relate to your snoring, it’s time to evaluate your weight, and see if this is a cause or exacerbating the problem.
9. Know What Foods to Avoid
Although a variety of food makes life interesting and fun, not all foods give you the good night’s rest you’re seeking.
Various foods either clog up your airways, making breathing a little more work when you’re trying to go down or contribute to weight gain.
If you know what to avoid, you’ll have a better night’s sleep just making a slight change to your diet. Among the list of foods to avoid are:
Try relaxing with a warm cup of tea, and see if you snore less. You’ll likely feel better in the morning and have the chance to try out one of the possible natural cures for sleep apnea.
10. Try a Netti Pot to Help Sleep Apnea
Netti pots are commonly used among those who have nasal issues and shun traditional allergy medicine.
Just like a teapot for your nose, a Netti pot is a device you fill with a salt water solution. You lean over the sink and pour through one nostril.
As you pour water into one side, it drains out the other end of your nose. This sounds weird to those unfamiliar with the practice, but people who suffer from snoring issues swear by it.
Cleaning the nasal passage out this way helps people breathe easy, fights off infection, and is simple enough to try in hopes of getting a good night’s sleep.
See if your results leave you with better sleep, and consider making this part of your daily routine for optimal nasal health as you seek natural cures for sleep apnea.
11. Let Salt Water Help
If you like the idea of salt water, but don’t think you can commit to a Netti pot, try gargling with a salt water solution.
Although most people do this anyway when they’re sick, gargling has beneficial effects on your tonsils.
Some folks have large tonsils, making them prone to snoring and other sleep apnea related issues.
By gargling with salt water on a daily basis, you’ll have the potential to shrink your tonsils. This makes breathing easier, and you won’t need to get surgery either.
Try the routine out for a bit and see if it offers the benefit of better sleep.
12. Put an End to Bad Habits
We all have bad habits that aren’t the greatest for our health. But what happens when they lead to long-term destructive choices? Two of the most popular bad habits, drinking alcohol and smoking, can change your health for the worse.
If you snore and have sleep apnea, you’ll have more problems than the average person, especially if you engage before bedtime.
Both smoking and drinking wreck havoc on your lungs. You’re prone to infections and need to imbibe more often if you develop addictions to either substance.
With a doctor’s help, seek treatment for ending your habits and living a healthier lifestyle.
If you’re seeking natural cures for sleep apnea, there are many ways to get a better night’s sleep. With a few simple lifestyle changes, you can try any (or several) of these methods, and see which ones work best for you. Learn more about mouthpieces and how using one could stop snoring and change your life for good.
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