If you wake up feeling tired, snore loudly, or experience pauses in breathing during sleep, you might have sleep apnea. The good news? Mild sleep apnea is often very amenable to natural remedies.
Our team at Jacksonville ENT Surgery is dedicated to patient-centered care that focuses on your concerns and tailors treatment plans to meet your needs. If you’re struggling with sleep apnea, we can help.
Let’s explore some facts about sleep apnea and natural remedies that can help you breathe easier while improving your sleep quality.
Sleep apnea is a disorder that causes pauses in breathing during sleep. There are three main types:
OSA occurs when the muscles in the throat overly relax during sleep, blocking the airway.
Central sleep apnea is associated with faulty brain signals that fail to regulate breathing properly during sleep.
This type is a combination of both obstructive and central sleep apnea.
The most common form is obstructive sleep apnea, and it’s also the most responsive to natural interventions.
While medical treatment like CPAP therapy is often recommended for moderate to severe cases, mild sleep apnea and snoring can sometimes be managed naturally.
Here are some natural ways to treat sleep apnea:
One of the most effective natural treatments for sleep apnea is weight loss. Excess weight, especially upper body fat, can obstruct breathing. Dropping just a few pounds can significantly reduce apnea symptoms.
Sleeping on your back can cause the tongue and other soft tissues to fall backward, blocking the airway. Try sleeping on your side instead.
Tip: Sew a tennis ball into the back of your pajamas to discourage back-sleeping.
Establishing a routine bedtime and waking at the same time each day helps regulate your sleep cycle, improving the quality of your rest.
Tip: Avoid screens, alcohol, and caffeine before bedtime. Create a calming nighttime routine and stick with it.
Dry air can irritate airways and worsen sleep apnea symptoms. This can be particularly problematic during winter, when heating systems work overtime to combat the chill. Air conditioning in the summer can also dry out the air.
A humidifier adds moisture to the air, making breathing easier. Be sure to follow humidifier care and maintenance instructions carefully to avoid mold or mildew buildup.
Bonus: Try adding soothing essential oils, such as lavender or eucalyptus, to your humidifier for an added boost of relaxation.
Breathing techniques and poses used during yoga help improve oxygen flow. Once you learn the positions, they’re easy to incorporate into your day and make an excellent relaxation tool in the evening to help you prepare for bedtime.
Alcohol and sedatives relax the throat muscles, increasing the risk of apneic episodes. Smoking increases inflammation in the airways, worsening sleep apnea.
We recommend visiting our office for an evaluation, even if your symptoms are mild, since underlying sinus issues, allergies, and other ENT conditions may contribute to apnea.
Targeted treatments may include:
If you snore heavily or feel constantly tired, relief might be simpler than you think, and a good night’s sleep is worth it.
Schedule a visit at Jacksonville ENT Surgery by calling the office or requesting an appointment online today.
