21 Home Remedies for Sleep Apnea

home remedies for sleep apnea

Sleep apnea is a sleep disorder that causes frequent interruptions or pauses in breathing at night. Breathlessness in sleep apnea can last from 10 seconds to few minutes, and it can sometimes occur a countless number of times at night. Such deprivation of oxygen to the brain and the parts of the body can cause serious health conditions including diabetes, high blood pressure, obesity, stroke, and depression. [1] We will always recommend our home remedies for sleep apnea because the standard medical treatment involves the prescription of CPAP (Continuous Positive Airway Pressure) machines. These provide positive airflow to the nasal passage, but, as patients have to attach a face or nasal mask during sleep, many find this uncomfortable.If you’re wondering how to cure sleep apnea at home without CPAP, then read on. Our home remedies for sleep apnea will solve your problems.

Warning Signs of Sleep Apnea

First off you need to recognize the warnings signs of sleep apnea and try to ascertain which type of sleep apnea you may be suffering from.

Sleep apnea is classified into three types namely:

  • Central sleep apnea
  • Obstructive sleep apnea
  • Mixed sleep apnea

Central sleep apnea (CSA) is caused when the brain fails to signal the muscles to take a breath. Obstructive sleep apnea (OSA) is caused because of obstructed airway, which prevents sufficient air flow. Such obstruction occurs when muscles in the back throat relax. Mixed sleep apnea is a condition that is caused when a combination of both CSA and OSA occurs.

Not everyone that suffers from sleep apnea realizes it, particularly if they have obstructive sleep apnea and it is important to look out for the warning signs of sleep apnea, for these symptoms may help to detect sleep apnea. The warning signs of sleep apnea are:

  • Very loud snoring
  • Insomnia
  • Breathing interruptions
  • Sudden awakening, which is accompanied by breathlessness
  • Fatigue during daytime
  • Waking up in the morning with dry mouth
  • Unusual irritability
  • Difficulty in focusing

home remedies for sleep apneaHome Remedies for Sleep Apnea

1) Garlic

Garlic is a potent antioxidant loaded with a wide range of health benefits. Its anti-inflammatory properties aid in opening up airways to promote breathing. It is effective in reducing enlarged tonsils, inflammation in the respiratory system and supports healthy respiratory function. Allicin in garlic possesses powerful anti-inflammatory and anti-fungal properties, which reduce respiratory conditions [2]

Eat 2 to 3 raw garlic every day on an empty stomach. Add garlic in your regular cooking.

2) Honey

The anti-inflammatory properties of honey aid in reducing the swelling around the throat thereby reducing obstruction in the airway. While sleep apnea causes obesity, being obese also can cause sleep apnea. As honey helps in reducing obesity, it eliminates a possible cause of sleep apnea [3].

Add a teaspoon of honey to warm water and drink before bedtime. Black pepper powder can also be added to this for better results.

3) Turmeric Milk

Amino acids in turmeric help cure sleep apnea naturally. Tryptophan, an amino acid in milk, aids in improving sleep quality [4].

Add a teaspoon of turmeric to a cup of milk and bring it to boil. Remove from heat and drink it warm before bedtime.

4) Black Pepper

The expectorant qualities of black pepper aid in removing blocks that cause respiratory issues [5].

Add powdered black pepper to warm water and drink before sleep. You can add honey to enhance the taste.

5) Ginger

The decongestant properties of ginger help to clear nasal passage and promote breathing. It is helpful in relieving congestion [6] and is one of the best natural home remedies for sleep apnea.

Add a piece of crushed ginger to a cup of water. Bring to boil and simmer till it reduces to half. Filter, add honey and drink it at night.

6) Holy Basil

Sleep apnea is associated with excessive free radicals, which is owing to low antioxidant levels [7]. Basil is a potent antioxidant which helps in reducing oxidative stress to cure sleep apnea naturally.

Take a few leaves, rinse them well and chew.

7) Cinnamon

The sedative properties of cinnamon improve your quality of sleep. It is also effective in treating respiratory conditions, which can cause sleep apnea.

Add a teaspoon of cinnamon powder to a cup of hot water and drink at bedtime. Alternatively, you can add a small piece of cinnamon to a cup of water and bring it to boil, filter it and drink it at night.

8) Peppermint

Peppermint relieves nasal congestion thereby eliminating the occurrence of sleep apnea due to congestion.

Inhale peppermint oil using an infuser before going to bed.

9) Almonds

Tryptophan, an amino acid in almond, has powerful sedative properties that promote sleep. Tryptophan increases serotonin levels, which promote relaxation. It is also effective in treating depression associated sleep apnea [8]. Almond is a rich source of magnesium, a lack of which can result in sleep disorders [9].

Soak 3 to 4 almonds in water overnight. Peel the skin of almond and eat on an empty stomach.

10) Cardamom

The sedative properties of cardamom work are an effective home remedy for sleep apnea [10]. Cardamom is a decongestant that aids in relieving nasal blocks and promoting sleep. It soothes the respiratory system and aids in trouble-free breathing. Add a teaspoon of cardamom powder to a glass of warm water and drink at night.

11) Nutmeg

Nutmeg has been used since ancient times to treat insomnia. The spice also long been used to cure sleep apnea naturally as it is a rich source of magnesium, which aids in relaxing muscles. Nutmeg has potent sedative properties as well. Myristicin in nutmeg slows the release of stress causing enzymes thereby promoting sleep. [11]

Add a pinch of nutmeg to a glass of warm water or milk and consume an hour before bedtime.

12) Banana

Phospholipids in banana aid in keeping the throat open, which otherwise closes for those with sleep apnea. While consuming banana before sleep is effective, having a banana smoothie works even better when used to cure sleep apnea naturally [12]

13) Onion

It may not be so appealing to consider eating or drinking onion juice at night while you have quite a number of sleep apnea treatment options. However, if you want a good night sleep above everything, consider consuming raw onions at night. Deficiency of folic acid is linked to sleeplessness and hence consuming onion, which consists of folic acid is an effective natural cure for sleep apnea.

Add half of a medium sized onion to a glass of water and let it sit for 2 to 3 hours. Drink the water at bedtime.

14) Valerian Root

Used since ancient times to treat insomnia, valerian root offers a wide range of health benefits to offer. It is highly effective in relieving stress [14].

Take about 3gms of valerian root and add it a glass of water. Bring to boil and simmer for 10 minutes. Drink the extract.

15) Walnut

Melatonin in walnut is a potent antioxidant that reduces symptoms of sleep apnea by acting as a free radical scavenger. Eating walnuts increases melatonin levels [15].

Have a few walnuts an hour before bedtime.

Caution: Those allergic to nuts should avoid eating walnuts as it can cause potential side effects.

16) Rice

Rice has more to it than you may think. With high levels of GI carbohydrate, rice can put you to sleep if taken 4 hours before bedtime [16].

Have rice with steamed vegetables 4 hours before you sleep.

17) Gooseberry

Gooseberry is rich in magnesium, which promotes sleep. The berry is a decongestant and hence relieves congestion in the throat, which may affect sleep. Being a potent antioxidant, it helps to fight free radical damage thereby improving respiratory health [17].

18) Lavender

Linalyl acetate in lavender possesses sedative properties, and hence it helps to promote sleep and is a great sleep apnea home remedy. Being an anti-inflammatory as well, linalyl acetate cures the infection. Lavender relaxes the body and improves sleep [18].

Add a few drops of lavender oil to boiling water. Inhale the same before bedtime. You can also sprinkle a few drops of lavender oil on a tissue paper and place it under your pillow.

19) Passionflower

Passionflower can induce sleep. Alkaloids and flavonoids in passion flower regulate neurotransmitters which greatly aid in treating central sleep apnea [19].

Add a teaspoon of dried passionflower to a cup of boiling water and brew. Extract and drink before bedtime.

Caution: Avoid using passionflower if you are under antidepressant drugs.

20) Chamomile Tea

Chamomile has been used traditionally for addressing various health conditions including insomnia. Chamomile has proven benefits for promoting sleep and is used to cure sleep apnea naturally. Consuming as tea as well as inhaling the vapor of the oil proves effective [20]. Chamomile is also highly effective in treating anxiety.

Add a teaspoon of chamomile to a cup of water and bring it to boil. Simmer and extract the juice. Drink it before bedtime. You can also inhale its vapor for relief from insomnia.

21) Epsom Salt Bath

Made of magnesium and sulfate, Epsom Salt is used to cure sleep apnea naturally. This is because magnesium is used in the production of serotonin which supports sleep. [21]

Add two cups of Epsom salt to your nighttime bath. Soak in it till you are relaxed.

Do’s and Don’ts of sleep apnea


  • Exercise regularly including exercises for throat
  • If you are obese, lose excess weight
  • Keep your nasal passages open to prevent obstruction of airways. You can use neti pot for cleaning nasal passages
  • Sleep on your side and not on your back


  • Avoid using sleeping pills
  • Avoid alcohol consumption and smoking



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