Top 20 Home Remedies for Sleep Apnea and the Ultimate Guide to A Good Sleep

Top 20 Home Remedies for Sleep Apnea and the Ultimate Guide to A Good Sleep

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In this article, Authority Remedies will shed light on top 20 natural home remedies for sleep apnea.

Sleep is the perfect time for most parts of your body to relax after a tiring day. However, there may be many problems that can prevent you from having a good sleep. One of them is sleep apnea.

What is Sleep Apnea?

Sleep apnea refers to the condition in which there is uncontrolled stop during the sleep. This can last even for more than 10 seconds and sufferers seem to experience a lot of times in one night. This problem is seen from almost everyone, from old people to children[1][2].

What causes Sleep Apnea?

Different causes can be noted to explain for sleep apnea. The old tend to suffer from this problem more frequently. Those who are obese are also likely to experience sleep apnea.

Besides, the habit habits, such as smoking or drinking too much alcohol, are responsible for this problem. On the other hand, if you have nasal problems, then sleep apnea will possibly take place.

Sleep Apnea Symptoms

Sleep apnea can bring a lot of symptoms, most of which are annoying. Sufferers may undergo some problems related to sleeping, such as insomnia or snoring. Besides, in the next morning, their mouth is going to be dry, and headache is frequently recorded.

This problem can be hardly detected if you are not informed by someone else. Therefore, as soon as you realize you have it, you should start sleep apnea treatment immediately.

Unless you do so, the problem gets worse and has negative impacts on the health. Some consequences of sleep apnea are heart diseases and high blood pressure. Fortunately, you can get rid of sleep apnea or reduce its severity with natural ingredients.

Home Remedies for Sleep Apnea

Here are top 20 natural home remedies for sleep apnea that you should apply to protect yourself from many health problems quickly and efficiently.

1. Chamomile Tea

One of the simplest natural home remedies for sleep apnea is a cup of chamomile tea before you go to sleep. The substances found in chamomile are believed to help the nerves relax, which makes it easier for us to sleep[3][4].

Chamomile is also effective in the prevention of inflammation; therefore, it can help stop snoring.

Chamomile Tea - Home Remedies for Sleep Apnea
  • Prepare dried chamomile flowers and boiling water.
  • Take 2 spoons of chamomile into a glass of water.
  • The mixture should be covered and steeped in about 5 minutes.
  • Then, you will strain the mixture and pour raw honey to improve the flavor.
  • Consume the tea every night.

2. Lavender

The second one among natural home remedies for sleep apnea is lavender, as it can be used to cope with its symptoms efficiently[5][6]. With soothing quality, lavender is powerful enough to remove the obstruction in your throat which prevents you from having a good sleep.

Lavender - Home Remedies for Sleep Apnea

You can take advantage of lavender oil in many ways.

  • Mix some drops with boiling water and breathe in before you hit the sack.
  • Alternatively, you can pour several drops of lavender oil into your pillow.

3. Almond

Among the best natural home remedies for sleep apnea, we need to mention almond. This small ingredient can supple the body with a high amount of magnesium that enables the muscles to relax more.

As a result, the body will feel more comfortable and sleep becomes easier. Furthermore, the biological clock of your body can be put under control with the help of almonds.

Almond - Home Remedies for Sleep Apnea

To get the best results, on a daily basis, you ought to consume almonds which are soaked in water for one night.

4. Honey

The sweetness of honey is beneficial for the sleep apnea treatment. The fact is that it can be one of the most effective natural home remedies for sleep apnea and you can easily find it no matter where you live. Honey is also a great prevention for snoring, which may make you embarrassed in many situations [7][8].

Honey - Home Remedies for Sleep Apnea

Moreover, honey can support you greatly if you intend to lose weight. As obesity is one of the main causes for sleep apnea, losing some weight is a great idea to get rid of sleep apnea soon.

  • Take one spoon of honey into warm water.
  • Consume the water before you hit the sack every day.

If you want to get more, you can supplement powdered black pepper.

5. Turmeric

With anti-inflammatory quality, turmeric is claimed to fight against the inflammation that can take place in your respiratory system[9][10]. This will reduce the times you stop breathing at night. When mixing it with warm milk, you have one of the best natural home remedies for sleep apnea.

Turmeric - Home Remedies for Sleep Apnea
  • Get a spoon of powdered turmeric into milk.
  • They should be steeped in only a few minutes.
  • You can pour a spoon of raw honey.
  • Consume the mixture at least half an hour before you go to bed.

6. Peppermint

From simple ways to fall asleep, you can get another natural home remedy for sleep apnea, like the case of peppermint. It can also stop you from snoring, which may disturb many people at night.

You can use either peppermint oil or peppermint tea to get rid of sleep apnea.

  • Crush some peppermint leaves first and put them into boiling water.
  • They had better be covered and steeped in more or less than 10 minutes before being strained.
  • Consume the tea with or without honey.

7. Cardamom

Known as a great spice in cooking, cardamon now is getting more and more attention as one of the best natural home remedies for sleep apnea. It works as efficiently as drugs in soothing your throat and respiratory system. This enables you to breathe more easily, even during the sleep.

Cardamom - Home Remedies for Sleep Apnea
  • Prepare powdered cardamon and take 1-2 spoons of it into warm water.
  • Consume the mixture half an hour before you hit the sack every night.

8. Quit Smoking

The unwanted effects of smoking on our lungs are well-known. And you should know that there is a close connection between your respiratory system and sleep apnea.

Therefore, if you want to get rid of sleep apnea which is caused by the obstruction, you need to give up smoking immediately. After all, stopping smoking will bring a lot of advantages, including improving your immunity.

9. Banana

Banana is such a nutritious fruit and a lot of people, including me, love it. It has been well-known for many amazing health benefits, including weight loss. However, it would be a flaw if we forgot that banana actually provides many minerals to enhance our muscles and nerves. For this reason, it is one of the best natural home remedies for sleep apnea.

What is even more interesting about this tip on how to stop sleep apnea is that you do not need time for preparation. Simply eat several bananas every day to allow your body to receive a large number of nutrients.

10. Epsom Salt

Simple as it might look, epsom salt is actually among top natural home remedies for sleep apnea. This practise was even suggested by naturopathic practitioners to overcome sleep apnea.

To explain, epsom salt contains a plenty of magnesium which helps to relax sore muscles. In addition, magnesium is claimed to be associated with sleep quality.

Another advantage of salt is to protect you from inflammation which may lead to many other problems.

You just need to soak your body into the mixture of epsom salt and warm water before hitting the sack. It definitely brings the immediate results as you can sleep better.

11. Cinnamon

Cinnamon - Home Remedies for Sleep Apnea

Cinnamon has a wonderful sedative natureThis is why it appears as one of the best home remedies for sleep apnea. For years, people have commonly used it to get rid of many problems related to our breathing system.

How to do:

  • Get a cinnamon stick in boiling water. You can pour grated ginger as well
  • Continue to boil them in a few minutes and then, get them strained
  • Pour honey before drinking it

The ideal time for this sleep apnea relief is also before you go to bed at night.

12. Walnuts

In spite of its smallness, walnut is another great sleep apnea relief. It provides a significant number of compounds and antioxidants which have positive effects on the quality of your sleep. The best time to use this new sleep apnea treatment is before you go to bed.

The only thing that you have to be careful with this relief is its possible allergic reactions. It is reported that a number of people are allergic to this nut.

Without recognition, their use of walnuts might lead to the worst consequence – death. Therefore, it is really necessary to understand your own health condition.

13. Indian Gooseberry

Indian gooseberry is the next among top home remedies for sleep apnea that we would like to embrace. This ingredient is packed with a lot of vitamins; however, among them, vitamin C plays the most important role in the sleep apnea cures. It has wonderful effects on the immunity and against infections.

How to do:

  • Get one teaspoon of its powder into warm water
  • Drink it once per day

If possible, you can replace water with honey to speed up obstructive sleep apnea treatment even more.

14. Garlic

The anti-inflammatory quality of garlic is absolutely necessary for the sleep apnea treatment. In other words, it is one of the most significant home remedies for sleep apnea.

It is also a great home remedy for tonsils which helps you stay away from snoring.

You can chew some garlic cloves raw before eating anything. Then, have a cup of water to get rid of sleep apnea quickly.

15. Lose Weight

Reports showed that sleep apnea is seen more frequently in obese people. As a result, one of the most effective natural home remedies for sleep apnea is to lose weight. You can combine exercises with diet to get the best results.

There is a list of Top 10 Superfoods for Weight Loss that equip you with the understanding of necessary changes in your daily diet.

16. Avoid Alcohol

Like cigarettes, alcohol puts our health at risk. Alcohol should be applied over the skin in some cases to cure some specific problems, and it shouldn’t be taken in the body under any circumstance.

It will worsen some symptoms of sleep apnea, such as snoring. If you do not want to waken your partner at midnight by the sound of your snoring, you’d better quit alcohol.

17. Olive Oil

Olive oil is one of the most popular natural home remedies for sleep apnea. It can help the nasal passage open to improving the air flow into the body. Besides, if you use olive oil regularly, you will be free from worries about swelling in the throat.

Olive Oil - Home Remedies for Sleep Apnea
Olive Oil
  • Take ½ spoon of olive oil into about a spoon of raw honey.
  • Consume the mixture before you go to bed.

18. Elevating Your Head

The position of your head when you sleep has great impacts on whether you suffer from sleep apnea or not.

The recommendation is that you place some pillows to keep your head up during the sleep to get rid of sleep apnea and its uncomfortable symptoms.

19. Ginger

With sedative quality, ginger can serve as one of the best natural home remedies for sleep apnea. It is also commonly used in the treatment of other problems relating to sleep, such as Insomnia.

  • Prepare a cinnamon stick, ginger, and boiling water.
  • Mix them and put them over the heat to boil in several minutes.
  • After that, they should be strained.
  • Consume the mixture at least 30 minutes before you go to sleep.

20. Keep Your Bed Clean

Snoring can be worse if there is an accumulation of bacteria in your bed. In many cases, there are allergens you cannot see, and they are the primary cause of worse sleep apnea. Therefore, you should clean the pillow every week.


When to See A Doctor

Sleep apnea can cause us you to stop breathing and in some cases, you might do so over 30 times per hour. Even though many people assume that sleep apnea is like heavy snoring and natural home remedies for sleep apnea are enough, it is a dangerous issue. It can threaten your life with many adverse complications.

Therefore, if you notice any symptom of sleep apnea, you should talk to your doctor immediately. When your breathing has broken, it might reduce the amount of oxygen in your brain and other body parts.

As a consequence, your body responds immediately by waking up suddenly to get some air. It makes you unable to have a good sleep and suffer from anxiety and fatigue later.

How to Prevent Sleep Apnea

Sleep is critical to most living animals because it is the time for recovery. Without it, our performance in daily life will be less efficient. Therefore, you had better maintain regular sleep to allow your body to rest.

As sleep apnea prevents you from resting peacefully, it is essential to learn how to avoid the problem. It will help you have enough time to relax and recover your body. Besides, you will not need to focus too much on home remedies for sleep apnea later.  

A lot of people choose a breathing mask in the hope of getting rid of sleep apnea. However, they do not focus on the primary causes, and this kind of treatment only brings short-term effects, opposed to natural home remedies for sleep apnea.

Our prevention strategies have several points, most of which are concerned about your daily lifestyles. Let’s make some changes to improve your sleep quality right now!

Maintain Healthy Weight

Obesity may be responsible for sleep apnea. Have you ever wondered why? When you gain weight, the likelihood is that the extra weight is on your neck’s inside. It has negative impacts on your breathing capabilities.

As a result, obese people are more likely to experience sleep disturbances. Their fat deposits around the upper airway may cause their breathing to be unusual.

So, if you do not want to get sleep apnea and struggle every night, it is a great idea to start maintaining a healthy weight from now on. It is also imperative to note that if you lack satisfactory sleep, your weight loss cannot be successful.

And maintaining a healthy weight is not all about diet or exercise. It is a series of changes in your daily habits.

  • Get more fiber

You can get much dietary fiber from fresh vegetables, seeds, legumes, fruits, and nuts. The recommendation is to get more than 25-30 grams on a daily basis.

  • Healthy fats and protein

Fats are not all bad for your health. Your body should not get too many unhealthy fats. All you need is healthy fats that help to control the appetite and support your weight loss.

Coconut oil, olive oil, and avocado are outstanding examples which you can use daily to absorb healthy fats.

Besides, protein foods play an essential role in building your muscles. So, you can go for fish or eggs in your daily diet.

  • Use essential oils

Essential oils can be great home remedies for sleep apnea. But you can even make use of them to prevent the problem in advance. Natural essential oils, such as ginger or cinnamon oil, have significant influences on your digestion, hormones, and appetite.

  • Regular exercise

Exercise is beneficial not only for your weight but also for your sleep quality. When you do exercise regularly, it helps to burn more calories and give you more muscles.

Furthermore, exercise enables your body to release hormones which are responsible for happiness. Therefore, you will feel better and sleep well at night.

Many people choose cardio program only as they think it is the best way to lose weight. However, the suggestion is to combine with some intense training. It helps you challenge your muscles.

Besides, yoga class is an excellent idea to stretch and relax your muscles after an intense workout. When you do it at home on your own, they can be great home remedies for sleep apnea.

Get A Humidifier

Also, to prevent sleep apnea, you might need the appearance of a humidifier or steam vaporizer, which will keep the moisture in your bedroom under control.

Besides, you can use some essential oils, which are natural home remedies for sleep apnea, to apply on the chest before you go to bed. For example, eucalyptus oil can open the airways naturally and efficiently so that you do not have any constriction in your nose.

No Smoking/Alcohol/Sedatives

These things have adverse effects on our sleep quality, according to many studies. Alcohol might be responsible for nasal congestion and throat disturbances. The same things happen when you use too many sedatives.

On the other hand, alcohol and smoking may lead to inflammation in your airways, which undeniably causes you to sleep poorly. Sleep apnea is more likely to occur in men who smoke a lot.

Therefore, if you are serious about preventing and treating sleep apnea, it is high time you dropped the habit of drinking alcohol, smoking and using sedatives.

Change Sleeping Positions

Awkward sleeping positions can be a reason for your sleep apnea as well. Even though it is difficult to control your sleep positions, you can start it right from the moment you close your eyes.

Do not sleep on the back because it increases the risk of snoring and sleep apnea. You should elevate your head, which helps to reduce sleep apnea symptoms.


Overall, sleep apnea is severe, and it is worth your attention. Natural home remedies for sleep apnea are useful to address mild cases and give you quick relief from the problem. Nevertheless, you still should visit your doctor regularly for advice.

If you are worried about it, it is a great idea to start the prevention before you encounter the problem. The prevention is all about leading a healthy lifestyle. Make some significant changes in your life right now and forget our home remedies for sleep apnea.

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*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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  1. Hey, what an informative and wonderful sum up. Helped me a lot with my problem. Appreciate the points you have mentioned. Absolutely true!

  2. Hey, This is really an informative article for all those who are really suffering from this issue. Indeed quality points you have mentioned in your article. Applies many of them it really effective. Thanks for writing this article. Best wishes and Regards.

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