How self-care can help you manage sleep apnea
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what sleep apnea is, how to know if you have it, and if there is a cure. Plus, yoga and 6 other self-care remedies for sleep apnea--no surgery required.
If you ever feel unusually tired after a full night's sleep, or you’ve been told you have a problem with loud snoring, these could be signs of sleep apnea. If untreated, sleep apnea can lead to a range of issues and can have serious impacts on your overall health.
What is sleep apnea?
Sleep apnea is a common, yet serious, sleep disorder that is characterized by intermittent pauses in breathing. It’s more common than people realize and affects more than 39 million people in the United States alone.
There are two main types of sleep apnea that can cause people to snore loudly or feel tired even after getting enough hours of sleep.
Obstructive sleep apnea: Obstructive sleep apnea is the more common form of sleep apnea and is caused by throat muscles relaxing more than they should during sleep, blocking your airway.
Central sleep apnea: Central sleep apnea occurs when your brain doesn't send proper signals to the muscles controlling breathing.
What health problems can sleep apnea cause?
If left unchecked, sleep apnea can lead to several health problems that affect your daily life.
Mental health issues: The constant disruption in sleep can lead to mood swings, anxiety, and even depression.
Poor immune function: Sleep is crucial for a healthy immune system. With disrupted sleep, you're more likely to catch colds and other infections.
Memory loss: Regular, quality sleep is essential for good memory. Untreated sleep apnea can affect your ability to remember things clearly.
Increased risk of heart problems: Sleep apnea can contribute to high blood pressure, heart attacks, and strokes.
Fatigue-related accidents: Tiredness caused by sleep apnea can make driving or operating machinery dangerous.
How do I know if I have sleep apnea?
If you suspect you might have sleep apnea, the good news is that there are specific tests designed to monitor your sleep.
The most thorough test is called Polysomnography. This test is usually done in a sleep lab where experts monitor your sleep. You'll be hooked up to equipment that checks your brain waves, heart rate, breathing, and blood oxygen levels while you sleep.
Home Sleep Apnea Testing (HSAT) allows you to sleep in your own bed while wearing a device that monitors your sleep. It's less detailed than polysomnography but still provides valuable information. The device can track things like your heart rate, breathing patterns, and how much air moves in and out of your lungs while you sleep.
It's important to know that sleep apnea can't be completely cured, but it can be managed effectively with targeted therapies and even surgeries.
There's also a lot you can do on your own to help reduce the symptoms of sleep apnea. Adopting healthier lifestyle choices and making some simple, natural changes can make a significant difference in sleep apnea symptoms and, in turn, your overall health.
6 reasons to treat sleep apnea
Treating sleep apnea is not just about getting better sleep—it's about improving your whole quality of life. Addressing sleep apnea effectively can transform how you feel each day, moving you toward better health and a more energetic life.
1. Reduction of daytime tiredness
Without constant interruptions in your sleep, you'll wake up feeling more rested. And after restful sleep, you will have more energy to do the things you love, whether that’s work, hobbies, or spending time with family and friends. You might also be more engaged in the present moment after a night of sleeping well.
2. Enhanced mood
Good sleep can have a huge impact on your mood. When you treat sleep apnea, you might notice you feel happier and more emotionally stable.
3. Reduced accident risks
Feeling sleepy or drowsy during the day can be dangerous, especially if you need to be alert for activities like driving or working with machinery. By treating sleep apnea, you reduce the risk of accidents caused by sleepiness.
4. Less snoring
Snoring is one of the most common signs of sleep apnea. Treating it can mean quieter nights for both you and anyone else who shares your sleeping space.
5. Fewer headaches
Many people with sleep apnea experience morning headaches. Treating the condition can significantly reduce or even eliminate these headaches.
6. Better cardiovascular health
Sleep apnea may be linked to heart problems. By treating it, you could lower your risk of high blood pressure, heart attacks, and strokes.
6 natural home remedies for sleep apnea
Managing sleep apnea naturally involves making a few changes to your daily habits and lifestyle. These changes can help reduce the symptoms of sleep apnea, making your nights more restful and your days more energetic. While we encourage implementing changes that work for you, please keep in mind that lifestyle changes are meant to complement your treatment plan, not replace medical advice. If you suspect you have sleep apnea, it's important to consult with a healthcare professional to help you get a better night's sleep and care for your health.
1. Practice yoga regularly
Strengthen your respiratory system and improve your breathing by including yoga in your routine. It can encourage more oxygen flow, which can help with sleep apnea.
How? Begin with basic yoga routines that focus on breathing exercises. Many online videos and apps offer beginner-friendly yoga sessions. Dedicate a specific time each day, even if it's just for 10–15 minutes, to practice yoga. This consistency can help improve your respiratory strength over time.
💙 Yoga is all about moving mindfully with the breath. Explore Mindful Movement during this session of the Daily Move.
2. Change your sleep position
Try sleeping on your side instead of your back. This small change can make a big difference in reducing sleep apnea symptoms.
How? To help keep yourself from rolling onto your back while sleeping, try the tennis ball trick. Sew a tennis ball into the back of your pajama top or secure it with a band around your waist. This makes it uncomfortable to sleep on your back, encouraging side-sleeping.
3. Avoid smoking
Smoking can worsen sleep apnea by increasing inflammation and fluid retention in your upper airway. Quit smoking to make a significant step toward better sleep and overall health.
How? If you're struggling to quit smoking, seek support. Many communities offer free smoking cessation programs. You can also try using nicotine patches or gum to help curb cravings. Setting a quit date and telling friends and family about it can also help you stay committed.
💙 Navigating quitting a habit can be challenging. Our Breaking Habit Series was designed to help you break habits that no longer serve you.
4. Limit alcohol consumption
Alcohol relaxes the muscles in your throat, which can worsen sleep apnea. Cut down on alcohol, especially before bedtime, to help reduce symptoms.
How? Set a specific goal for reducing alcohol intake, like not drinking right before bed or limiting alcohol to weekends only. Replacing evening alcoholic drinks with a calming alternative, like herbal tea or warm milk, can help you maintain this habit.
💙 Instead of winding down with alcohol, enhance your evening routine with the Nighttime Wind Down playlist while you enjoy a calming warm beverage.
5. Manage nasal congestion
If you have nasal congestion, try to keep your nasal passages open at night. Ensure your sleeping environment is free from allergens by regularly washing bed linens and vacuuming, especially if your sleep apnea is mild.
How? If you often have a stuffy nose at night, try using a saline nasal spray before bed. Keeping your bedroom air moist with a humidifier can also help.
6. Maintain a balanced weight
Keeping your weight in balance can significantly reduce sleep apnea symptoms. Sometimes, even a small amount of weight loss can open up your throat and help to relieve the pressure. If you think sleep apnea might be related to your weight, talk with your healthcare provider to make a supportive plan.
How? Start with small, manageable changes to your diet. For instance, include more fruits and vegetables and reduce sugary snacks. Even a simple daily walk can make a difference. Tracking your meals, practicing mindful eating, and adding physical activity using a smartphone app can also keep you motivated and on track.
💙 Mindful eating can be a great way to curb overeating? Learn more about the Benefits of Mindful Eating in this session.
Sleep apnea self-care FAQs
Can I treat sleep apnea myself?
While you can't treat sleep apnea entirely on your own, there are things you can do to help manage it. Lifestyle changes, such as maintaining a healthy body, practicing yoga, and changing your sleep position can make a big difference. It's important to remember that these steps are part of a bigger treatment plan. Always consult a healthcare provider to get a proper diagnosis and treatment recommendations. They’ll help you understand the best course of action, which might include using a CPAP machine or other medical treatments in addition to lifestyle changes.
How can I naturally cure my sleep apnea?
There's no natural cure for sleep apnea, but you can improve your symptoms naturally. Adopting healthier habits like eating nutritiously, avoiding alcohol before bedtime, quitting smoking, and managing nasal congestion can help reduce the severity of your symptoms. These steps can help to create a healthier environment for your body to sleep in. However, for many people, sleep apnea is a long-term condition that requires ongoing management. It's always a good idea to work with a healthcare professional to understand your specific situation and get the best treatment.
Can sleep apnea reverse itself?
There’s a possibility that certain lifestyle changes can lessen sleep apnea symptoms, but this isn't always the case for everyone. Factors like the underlying cause of your sleep apnea, your overall health, and the severity of your condition play an important role. It's also important to remember that even if symptoms improve, they might return if you don't maintain the lifestyle changes. Continuous monitoring and regular check-ins with your healthcare provider are key to managing sleep apnea effectively.
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