Home remedies for sleep apnea

Home measures can reduce snoring and mild sleep apnea, and make other treatment work better. They do not replace a sleep test or treatment for moderate and severe sleep apnea.

Sleep position

• Sleep on your side instead of your back. Raising the head of the bed by about 10 to 15 cm can help.
• To avoid rolling on to your back, a pillow behind you, a body pillow or a special positional device can help.

Weight and activity

• Losing even 5 to 10 percent of body weight can reduce the number of breathing pauses.
• Exercise regularly. It helps weight and can improve apnea even before weight changes.

Alcohol, smoking and sedatives

• Avoid alcohol for at least four hours before bed, since it relaxes throat muscles.
• Do not smoke. Smoking inflames the airway.
• Avoid sleeping pills and sedatives unless your doctor says they are safe.

Keep the nose open

• Saline rinse or spray, a warm shower before bed, and treatment of allergy can improve nasal breathing.
• Nasal strips may help snoring but are not proven to treat apnea.

Sleep habits