How Can I Treat Sleep Apnea at Home Without CPAP

In this article I will show you 14 ways to treat sleep apnea If you do not want to use a cpap mask.  Sleep apnea can be a serious sleep disorder and requires attention when diagnosed.

Wearing a cpap mask is one of the most popular ways to treating sleep apnea but there are many other methods you can use.

What Is Sleep Apnea

what is Sleep ApneaSleep apnea is a sleeping disorder where the wall inside the throat relax’s while sleeping which can interrupt your airways and cause breathing issues. In the most extreme conditions it can cause you to stop breathing for a small amount of time.

If you are suffering from sleep apnea you will have some of the following symptoms.

  • Loud or frequent snoring
  • Pauses in breathing while sleeping
  • Chocking whilst sleeping
  • Fatigued during the day
  • Insomnia
  • Morning headaches
  • Memory loss

For more information about the symptoms for this condition check out this page

Treating Sleep Apnea at Home Without CPAP

There are many alternatives to wearing a CPAP to treat the symptoms of sleep apnea, Here are 14 treatments that you can use

Lose Weight

sleep apnea treatment Lose WeightLosing just 10 % of your body weight can severely reduce the symptoms of sleep apnea. If you are carrying extra weight this can cause your air ways to be reduced due to the extra skin tissue.

Losing weight will help to reduce the skin tissue in your air ways which will improve air flow through your mouth.

Losing Weight Treatment Benefits 

  • More energy during the day
  • Improved Mood
  • Less Headaches
  • More Likely to Exercise

Mouth Piece

sleep apnea treatment mouth pieceA mouth piece will be worn through the night as you are sleeping.  This device will hold your tongue in place and will keep your mouth open which will improve the airflow through your mouth.

Typically you will need to get a custom made mouth piece which will cost $1000s, There are many adjustable mouth pieces that you can get that do just as good a job.

The best one I have found is the Tranquility Pro 2, Check out the reviews on Amazon, 85% of people rated it 4 stars or higher.

Mouth Piece Treatment Benefits 

  • One of the best products to use for sleep apnea
  • Does not require doctors prescription
  • Widely available
  • Cheap to buy

Essential Oils + Humidifier

Essential Oils + HumidifierEssential oils have been used for hundreds of year to treat sleep apnea. This treatment is popular because it is using natural ingredients.

Essential oils can help clear your sinuses, have anti-inflammatory properties, ease symptoms of asthma, Reduces Reactions To Allergies and much more, Click here to see the full list.

If you are going to use essential oils I highly recommend you use a humidifier like the InnoGear deffuser to defuse the oils in to your room.

Essential Oils Treatment Benefits 

  • Natural Ingredients
  • Cheap Solution

Pillows

sleep apnea pillowSpecial sleep apnea pillows can be used to treat mild to moderate sleep apnea cases. These pillows will help to open your airways which will help you to breath when asleep.

Some pillows can be used by them self to treat the symptom, and some are designed to be used with a CPAP machine.

These pillow come in many different shapes and sizes so you might needs to try a few to see which work best for you.

You can view some of these pillows by clicking here

Pillow Benefits

  • Drug Free Solution
  • Helps Open Your Airways When You Sleep
  • Can Be Used With CPAP Machine If Required

Yoga

yoga sleep apneaYoga can help to increase your energy levels and sleep apnea. It can directly help as yoga has been proved to help with improving your respiratory strength and encourages oxygen flow.

Yoga will also help you get a better nights sleep as it can help to reduce sleep interruptions you may experience.

Yoga Benefits

  • Helps Improve Respiratory Strength
  • Reduce Sleep Interruptions
  • Increase Energy Levels

Use a Humidifier

Essential Oils + HumidifierIf the air in the room you sleep in is generally dry this can irritate the body and the respiratory system.  Dry airways will help to bring on sleep apnea.

A humidifier can help by adding moisture to the air which will help to clear your airways, reduce congestion and encourage healthier breathing.

Further more you can add essential oils to the humidifier which will give you further benefits, Click here to see the full list.

If you are going to use essential oils I highly recommend you use a humidifier like the InnoGear deffuser to defuse the oils in to your room.

Humidifier Benefits 

  • Natural Ingredients
  • Cheap Solution

Change Sleeping Position

sleep positionYour sleeping position is very important, If you sleep in the wrong position this could be causing the sleep apnea to occur.

In fact around half of sleep apnea cases are linked to sleeping position a study has concluded, click here for more information.

Typically for most sleeping on your back bring on the condition whilst sleeping on your side improves the condition.

Sleeping Position Benefits 

  • Helps To Open Your Airways and Breath Easier
  • Improves Sleeping Condition

Avoid Alcohol and Smoking

Alcohol and Smoking snoringAnything you can do to improve your health will help.

Drinking alcohol will cause the muscles in your throat to relax and can also cause them to inflate which will in turn lead to snoring and possibly sleep apnea.

The alcohol will also cause your throat to dry out which again causes us to snore.

Smoking has similar affects, it will cause inflammation and swelling in your airways as well as making your airways dry.

Avoid Alcohol and Smoking Benefits 

  • Increased Health Condition
  • Airways Less Likely To Get Inflammed and Swell

Avoid Using Mouth Wash With Alcohol

Alcohol Free MouthwashAlways avoid using mouth wash that contains alcohol just before you go to bed.  The Alcohol will dry out the back of your throat which can then lead to snoring.

You can use mouth wash with alcohol in the morning just not in the evening or before bed.  It is recommended to use a mouth watch that contains no alcohol like this one

Never garggle the mouth wash, if it has alcohol or not.

Mouth Wash With Out Alcohol Benefits 

  • Helps Keep Your Airways Moist

Positional Therapy

Positional Sleep TherapyYour position when sleeping is very important, If you sleep in the wrong position this could be causing issues with your airways getting blocked / reduced.

Typically for most sleeping on your back bring on the condition whilst sleeping on your side improves the condition.

Sleeping Position Benefits 

  • Helps To Open Your Airways and Breath Easier
  • Improves Sleeping Condition

Breathing Exercises and Singing

singing exercisesBreathing exercises and singing are a great replacement for a CPAP.

Doing these exercises will tone the muscles around your air ways which will help to improve your respiratory system.

There are many different exercises you can do such as chewing, swallowing and special tongue movements.

Breathing Exercises and Singing Benefits 

  • Helps Increase Airways / Breathing
  • Long Term Solution

Drink Water at Night

Drink Water at nightIt is well known that dehydration can bring on sleep apnea. If you go to sleep in a warm room you are at risk of dehydrating.

If your air ways are dry this can also bring on snoring because your skin is more likely to flap and vibrate when dry.

Drinking a glass of water just before you go to bed and if you wake up during the night will help your body to lubricate and avoid dehydration.

Drinking Water at Night Benefits 

  • Avoids You From Dehydrating

Make Sure Bedroom Not To Hot

If you go to bed in a room which is to hot this will cause you to dehydrate and could bring on sleep apnea,  Make sure to drink a glass of water before you go to bed and if you wake up during the night.


Watch What You Eat

Watch What You EatDiet can play a huge role with this condition, We already know that putting on extra weight will bring on sleep apnea because of the extra fat / lose skin in your airways, So it is important not to eat fatty foods.

Try to avoid chocolate and spicy foods as these are common causes of indigestion and can cause issues with your sleep at night.

Try not to eat anything three hours before you go to bed.

Leave a Reply

Your email address will not be published. Required fields are marked *