6 Natural Treatments for Sleep Apnea Symptoms –

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6 Natural Treatments for Sleep Apnea Symptoms

Sleep apnea - Dr. Axe

Sleep apnea is a disorder that causes poor sleep quality due to uncontrollable pauses in breathing, taking shallow breaths during sleep and suddenly waking up startled. During the night, someone with sleep apnea might repeatedly stop breathing up to 30 times every hour, often for very brief moments of time and without the person being aware of it at all. In fact, a scary finding is that many people with sleep apnea think that they actually get good sleep!

This is alarming it’s more than just heavy snoring — it’s a serious medical diagnoses, even potentially life-threatening, and can lead to various negative symptoms and a decreased quality of life. Because breaks in normal breathing cause less oxygen to make its way to the brain and elsewhere around the body, people with sleep apnea are triggered to wake up suddenly out of sleep and gasp for air in order to reopen their airways. The entire start-and-stop breathing process associated with sleep apnea can cause symptoms, including loud snoring, choking noises, poor sleep, and feelings of fatigue and anxiety during the day.

Missing sleep can take years off your life. Long-term complications of sleep apnea can include an increased risk for heart disease, stroke, diabetes, obesity, depression, memory problems, viruses and sexual dysfunction. (1) Sleep disturbances have also been correlated with car accidents, poor job performance, low grades in school, and higher susceptibility to common colds and the flu.

Many people with sleep apnea use a breathing mask to help control symptoms, but this won’t stop the underlying problems associated with sleep apnea, including inflammation of the throat muscles. Fortunately, sleep apnea can be treated and prevented by making lifestyle modifications, including losing weight, reducing inflammation, improving your diet and starting a regular exercise routine.

Natural Sleep Apnea Treatment

1. Reach and Maintain a Healthy Weight

One reason that weight gain increases your risk for sleep apnea so much is because it makes it more likely that you’re essentially gaining weight on the inside of your neck, which affects your throat muscles and breathing capabilities. The more overweight you are, the more likely you are to have sleep disturbances since fat deposits around your upper airway can obstruct normal breathing. Some experts recommend getting a measurement of your collar size and neck circumference. If you’re a man with a neck circumference over 17 inches (43 centimeters) or  a women over 15 inches (38 centimeters), you have a significantly higher risk for sleep apnea.

And unfortunately struggling with obesity, getting poor sleep and having sleep apnea all seem to be a part of a vicious cycle, since a lack of sleep can mean lack of weight loss. Not only does obesity increase sleep apnea risk, but sleep apnea can also contribute to many of the same diseases that obesity does. Research shows that sleep apnea adversely affects multiple organs and systems and is associated with cardiovascular disease, insulin resistance, systemic inflammation, visceral fat deposition anddyslipidemia. (2)

If you’re overweight or obese, a reasonable goal to aim for is losing about 10 percent of your body weight. This amount has been shown to help reduce symptoms because it can help prevent your airways from collapsing while you sleep and reduce inflammation around the throat muscles. (3) Tips for reaching and staying at a healthy body weight include:

  • Eat a high-fiber diet: Some of the best sources of dietary fiber include fresh vegetables, fruit, nuts, seeds, sprouted beans or legumes, and ancient whole grains. Aim for at least 25–30 grams daily.
  • Use healthy fats and eat enough protein: Coconut oil has natural fat-burning effects, plus many more benefits like improving gut health too. Other healthy fats that can help control your appetite include real olive oil, avocado, fats from grass-fed beef, nuts and seeds. Protein foods are satisfying and essential for building muscles as well. Regularly include proteins like cage-free eggs and wild-caught fish in your meals.
  • Utilize adaptogen herbs: Adaptogen herbs like maca, ginseng and rhodiola can help control health conditions that can make it hard to lose weight (like high amounts of stress, thyroid issues, leaky gut, adrenal fatigue, cellular toxicity and candida).
  • Get regular exercise: Exercise is a prescription for good sleep. It helps regulate hormones, adds muscle mass, burns calories and can break up nasal congestion. Try to get at least 30 minutes of moderate activity, such as a brisk walk, most days of the week.
  • Sneak more exercise in and switch up your routine: Stand more during the day, try burst-training exercises and other forms of high-intensity interval training (HIIT) to keep challenging your muscles, take group classes, add in weight training, and relax with yoga in between workouts.
  • Try using essential oils for weight loss: Natural oils, including grapefruit, cinnamon and ginger oil, can help control your appetite, hormones and digestive symptoms.

2. Avoid Excessive Alcohol, Smoking and Overuse of Sedatives

Alcohol has been shown to interfere with sleep quality and can also relax the throat muscles, including the uvula and palate, which are needed to help control breathing. Over-the-counter sleep aids, sedatives and prescription tranquilizers can have the same effects. This can lead to worsened snoring and other symptoms, plus more grogginess during the day.

Both smoking and alcohol can also contribute to inflammation and fluid retention in the airways, which disturbs normal sleep. Smokers are three times more likely to have obstructive sleep apnea than are people who’ve never smoked, just in case you needed another reason to quit. (4) Work on quitting smoking, and if you do drink, plan not to have any drinks at least three hours before going to bed.

3. Treat Acid Reflux, Congestion and Coughs

Many people suffering from sleep apnea and heavy snoring also have other medical problems that interfere with normal breathing, including acid reflux/heartburn, congestion and chronic coughs. Nasal congestion leads to difficulty breathing through the nose and can worsen symptoms or even contribute to the development of obstructive sleep apnea.

In the case of esophageal reflux, it’s possible that acid is making its way to your throat and voice box, where it causes irritation and swelling around certain throat muscles. Coughs might also irritate your upper airways and increase snoring. Adjusting your diet, reducing exposure to allergies and raising your head while sleeping can help reduce reflux and congestion.


Sleep apnea stats - Dr. Axe


4. Humidify Your Bedroom

Some people report decreased snoring, less congestion and clearer breathing when they sleep with a humidifier in their bedrooms. A humidifier might be able to help encourage your sinuses to drain and more air to move through your airways. You can also rub essential oils such as eucalyptus oil (the same kind used to make Vicks VapoRub) on your chest before sleeping to help naturally open your airways and soothe a stuffy nose or throat.

5. Adjust Your Sleeping Position

Elevating your head while sleeping might be able to help lower snoring. It’s also a good idea to avoid sleeping on your back, which has been shown to make snoring and symptoms worse because it presses your tongue and palate tissue against the back of your throat.

According to the University of Maryland Medical Center, sleeping on your side using a pillow that keeps your head slightly raised is usually the best sleep position to alleviate sleep apnea symptoms. (5) A second option is to sleep on your stomach as opposed to your back.

6. Consider Using a Snore Guard or Sleep Device Temporarily

While you ultimately want to resolve the problems causing your sleep apnea symptoms in the first place, you can temporarily help control snoring by using an expensive, over-the-counter device called a snore guard that you insert into your mouth. Snore guards work by boiling the pliable device and fitting it into your mouth, so it helps bring your lower jaw forward slightly and keeps your airways more open.

Other people who suffer from chronic snoring might choose to use more expensive and permanent devices, such as a mandibular advancement device, which is inserted by a dentist into your mouth and lasts for several years.

Sleep Apnea Statistics

  • 50 million to 70 million Americans have sleep or wakefulness disorders, and sleep apnea affects more at least 12 million to 18 million Americans every year.
  • It’s most common among adults over 45 who are overweight, especially men, but can also affect women, people of normal weight and even children. (6)
  • Men are twice as likely to have sleep apnea than women. But women have a high chance too if they become obese, are going through menopause or drink excessive alcohol and smoke. (7)
  • It’s estimated that four out of every 100 middle-aged men and two out of every 100 middle-aged women have obstructive sleep apnea that causes noticeable symptoms. Studies show that sleep apnea occurs in about 2 percent of children and can occur even in very young children, especially if they’re overweight.
  • According to the National Institute of Health, sleep apnea is the leading cause of excessive daytime drowsiness in adults (8)
  • Pauses in breathing associated with sleep apnea might last for 10 seconds to one minute and occur dozens of times per night.
  • A Yale University study found that sleep apnea is associated with double the risk for having a stroke! It can also increase blood pressure, risk for blood clots and other cardiovascular diseases.
  • People who are obese have been found to have four times the risk of developing sleep apnea that people who are a normal weight.

Sleep Apnea Symptoms

The most common symptoms and signs of sleep apnea include: (9)

  • snoring loudly, especially if the snoring is punctuated by silence (pauses in all breathing and sound)
  • feeling like you’re always tired or drowsy, even after getting a full night’s sleep (also called hypersomnia, which is excessive daytime sleepiness)
  • waking up suddenly or abruptly and feeling startled by a loss of breath (called “episodes of breathing cessation”)
  • Experiencing pausing in breathing or flow of air (called “hypoapnea”) — pauses in breath happen more than four to five times per hour and in severe cases can occur almost every minute during the night (10)
  • other people reporting that you’re breathing abnormally while sleeping (starting and stopping normal breathing or snoring)
  • shortness of breath when waking up
  • night sweating and frequent urination
  • waking up with a dry mouth, sore throat or bad breath
  • having headaches
  • struggling with other sleeping problems, including have trouble falling or staying asleep (insomnia)
  • experiencing trouble concentrating, poor memory and brain fog during the daytime (even having a hard time driving or performing other tasks)
  • becoming more irritable, anxious and depressed than usual due to a lack of sleep
  • having lower immune function and higher risk for other disorders as a side effect of hormonal imbalances

Sleep Apnea vs. Snoring: How to Tell the Difference

Not everyone who has sleep apnea necessarily snores, but most people do. While snoring from time to time is pretty common for adults and not usually harmful, excessive and very loud snoring that interrupts normal sleep and your quality of life is a serious problem. How can you tell the difference between sleep apnea and simply “normal snoring”?

First and foremost, your spouse or partner (or anyone else who sleeps in close proximity to you) might be able to help clue you in on your own sleeping habits. Do they notice you snoring loud enough that it wakes them up repeatedly and disturbs their sleep quality too? Do they report that you’re stopping and starting breathing, waking up startled or gasping for air? If you’re struggling with sleep apnea, your snoring might take on other forms that aren’t normal, including strong gasping, shaking and choking sounds that wake you up suddenly. If no one sleeps close enough to you to report symptoms, try using a tape recorder to track your own breathing sounds while you’re sleeping.

Normal snoring also doesn’t tend to make people tired, distracted and irritable during the day because it doesn’t usually impair sleep quality. Chronic fatigue is one of the biggest signs of poor sleep quality due to sleep disturbances like sleep apnea. If you notice changes in your concentration, mood, memory, weight, appetite and personality (for example, you’re dosing off when watching TV, having trouble completing tasks at work and getting angry with people more easily), then you might have sleep apnea.

If a family member notices you having any of the hallmark sleep apnea symptoms described above or you find yourself feeling overly drowsy and cranky during the day, it’s a good idea to consult your doctor to talk about whether or not your snoring might be a bigger medical problem. Visiting a sleep clinic is another option, where a professional can track your symptoms and investigate a potential cause.


Sleep apnea vs. snoring - Dr. Axe


What Causes Sleep Apnea?

Risk factors for sleep apnea include:

  • Obesity and being overweight (11)
  • Older age — sleep apnea is much more common in adults than in children or teens, and the risk keeps increasing over the age of 45
  • Being a male
  • Having a narrowed airway or congestion — a narrowed airway can be inherited or caused by your chronic congestion, enlarged tonsils and swollen adenoids due to illnesses
  • Having a family history of sleep disorders
  • Excessive use of alcohol and smoking cigarettes
  • Frequently taking sleep-aiding drugs, sedatives or tranquilizers
  • Having a history of medical complications, including heart disease, stroke, autoimmune disorders or thyroid disorders
  • Using narcotic pain medications (including opioid medications and methadone)

There are three main types of sleep apnea, which are triggered by different things but can cause similar symptoms and complications. Symptoms of the two most common types, called obstructive and central sleep apnea, are very similar, which sometimes makes it hard for doctors to determine which type is causing the disorder.

  • Obstructive sleep apnea: This is most common type that develops due to abnormal relaxation of muscles in the throat and tends to cause the loudest snoring. Normally, the throat muscles support breathing by relaxing and tensing parts of your mouth and esophagus that allow for air to pass through. The throat muscles control important body parts responsible for breathing, including “the soft palate” tissues in your mouth, the tonsils, the side walls of the throat and the tongue. Abnormal relaxation of the throat muscles causes shortness of breath during sleep, which can cut off oxygen supply and trigger your brain to keep waking you up in order to gasp for air. At the same time, it can cause other problems like a lowered pulse and lowered blood pressure. (12)
  • Central sleep apnea: This type is less common than obstructive sleep apnea, but the two are also related. It occurs when your brain stops sending normal signals to your muscles that help control breathing. Unknowingly, people with central sleep apea make no effort to breathe for short periods of time because their throat muscles don’t know to contract while they’re sleeping, which leaves them short of breath.
    Complex sleep apnea syndrome: This type is diagnosed when someone has both obstructive sleep apnea and central sleep apnea at the same time.

Final Thoughts on Sleep Apnea

Sleep apnea is a disorder that causes poor sleep quality due to uncontrollable pauses in breathing, taking shallow breaths during sleep and suddenly waking up startled. During the night, someone with sleep apnea might repeatedly stop breathing up to 30 times every hour, often for very brief moments of time and without the person being aware of it at all. In fact, a scary finding is that many people with sleep apnea think that they actually get good sleep!

About 50 million to 70 million Americans have sleep or wakefulness disorders, and sleep apnea affects more at least 12 million to 18 million Americans every year.

Not everyone who has sleep apnea necessarily snores, but most people do. While snoring from time to time is pretty common for adults and not usually harmful, excessive and very loud snoring that interrupts normal sleep and your quality of life is a serious problem.

Many people with sleep apnea use a breathing mask to help control symptoms, but this won’t stop the underlying problems associated with sleep apnea, including inflammation of the throat muscles. Fortunately, sleep apnea can be treated and prevented by making lifestyle modifications, including losing weight, reducing inflammation, improving your diet and starting a regular exercise routine.

In addition, you want to maintain a healthy weight; avoid excessive alcohol, smoking and overuse of sedatives; treat acid reflux, congestion and coughs; humidify your bedroom; adjust your sleeping position; and consider using a snore guard or sleep device temporarily to treat sleep apnea symptoms.

Read Next: How to Stop Snoring — 11 Remedies that Work!



How to Stop Snoring – 11 Remedies that Work!

How to stop snoring - Dr. Axe

Have you ever been frustrated at your partner for keeping you up all night with loud snoring? Better yet, have you ever woken yourself up with your own snoring and wondering how to stop snoring?

Despite what you may think about yourself, everyone snores occasionally. It’s a natural occurrence due to the relaxed state your throat moves into during sleep. But if it’s severe, it can disrupt sleep patterns, cause insomnia, and  lead to irritability in both the snorer and the one lying awake because of the snoring.

It’s important to note, however, that snoring could also be an indication of sleep apnea, a potentially life-threatening condition that should receive medical attention. Sleep apnea is typically caused by a breathing obstruction, which awakens the sleeper, at which point the person begins breathing again. Normal snoring usually does not affect the quality of sleep as much as sleep apnea. If you suffer from extreme fatigue, sleepiness and exhaustion during the day, your problem may be more than just snoring, and you should get it checked out by a doctor.

As mentioned, snoring can cause insomnia, a big problem for many, with 48 percent of Americans reporting occasional insomnia and 22 percent reporting consistent insomnia. (1) So how do you stop this nasally, sleep-disruptive sound? It’s necessary to identify exactly how and why you are snoring if you want to know how to stop snoring. Once you do that, believe it or not, there are solutions to help eliminate snoring so everyone can get much-needed rest instead of being always tired.

How to Stop Snoring Naturally

What is snoring anyway? Snoring is due to the lack of freely moving air through the nose and throat during sleep. When this happens, the surrounding tissues vibrate, which produces the annoying snoring sound.

People who snore often probably have more throat and nasal tissue or “floppy” tissue, also known as uvala, that’s prone to vibrate more than others. Not only that, but the position of your tongue can also get in the way of smooth breathing. Snoring also occurs when the throat muscles are relaxed. During sleep, the tongue falls backward toward the throat, and the walls of the throat may vibrate, which causes those snoring sounds you long to get out of your bedroom.

While we all need a good night’s sleep, including the non-snoring partner, if you can’t sleep due to snoring, it can lead to some serious health problems, such as weight gain, depression, brain damage, hormonal issues, risk of heart disease and stroke, increased blood pressure, increased risk of diabetes, and accelerated aging, to name a few.

Here’s how to stop snoring naturally.

1. Side Sleeping

If your snoring problem is minor, this just might do the trick. The biggest difficulty may become how to keep you on your side. Using a body pillow could be useful in maintaining the position.

Ultimately, this position can prevent the relaxed and untoned muscles in the the throat from blocking the breathing passageways. An old remedy that could be useful is to tape a tennis ball to the back of your pajamas so you don’t roll onto your back. If you have a bed with a recline control, you can set the bed in an angled head-up position, which may open the nasal airway passages. (2)

2. Peppermint Oil and Goldenseal

If your snoring occurs because of nasal or chest congestion, pure peppermint oil oil can relieve the congestion. It’s been shown to be a great essential oil sore throat relief and congestion in the nasal passageways, which in turn could be how to stop snoring for congestion issues. (3)

Goldenseal is another supplement you can use to help relieve congestion in your chest and nasal passages and is typically found in powder, liquid or capsule form. (4) You can even have a cup of herbal tea that contains peppermint or goldenseal. Just make sure you don’t have a tea with caffeine, as that can greatly interrupt your sleep.

3. Spearmint and Fenugreek

Digestion plays a big role in our sleep patterns and can cause snoring. Fenugreek and spearmint are amazing herbs that can cure snoring from digestive issues, in particular caused by indigestion — an acid problem in the digestive system. These herbs can help rid your body of this acid and decrease your chances of snoring while you sleep.

Fenugreek has been shown to fight sleep apnea and improve digestive issues that lead to snoring, while spearmint also relieves indigestion and acid reflux symptoms that can also contribute to snoring. (56)

4. Vitamin C

The sinuses can obstruct the airways, causing the mouth to open and the uvula, the fleshy extension at the back of the soft palate that hangs above the throat, to vibrate and create the annoy of an all-night snore. Vitamin C may help prevent this because we know it helps promote a healthy immune system. That healthy immune system can clear the sinuses. (7)

Papaya, pineapple, which also contains sinus-fighting bromelain, broccoli and red bell pepper, to name a few, are the some of the best vitamin C foods.

5. Eucalyptus and Peppermint

Eucalyptus has long been around to help with chest colds. There are a few ways that you can apply eucalyptus oil to provide a snore-free night of sleep. Putting eucalyptus leaves in a steam inhaler and breathing it through your mouth or nose can help clear your sinuses. (8)

You also could try using a steam bowl by putting your head over a bowl of pure hot water and covering it with a towel so you can inhale the steam. Add five drops of eucalyptus and five drops peppermint essential oils to the bowl. Don’t forget that steam is hot and can burn you, so be careful. Do this just before bed to help clear out your airways and reduce inflammation in your nasal passages that may be a contribute to the snoring problem.

If you’re not a fan of the steam, a neti pot using the right solution of salts and pure water can do wonders, too, but don’t put essential oils in the neti pot, as this can burn the membranes of the nasal passages!

6. Oral Appliance

You may want to talk to your dentist about getting a dental appliance that can help change the opening of your airway so your tongue has enough room, avoiding an obstruction when you sleep. The American Dental Association reports that devices worn only during sleep may be an effective treatment option and can help eliminate snoring altogether. An oral appliance fits like a sports mouth guard or an orthodontic retainer. It supports the jaw in a forward position to help maintain an open upper airway. (9)


Types of snorers - Dr. Axe


7. Get Your Bodyweight Back to Normal

If you carrying around extra body weight, this excess weight, especially around the neck, can cause the throat to narrow when you lay down. This creates a higher incidence of snoring. For instance, in a study published in Lung India, “neck circumference of snorers was significantly more than the neck circumference of non-snorers in all BMI groups.” (10) This shows the greater the neck circumference, which is more typical in those who are overweight, plays a pivotal role in snoring.

Reducing your weight can lead to healthier sleep in addition to other health benefits, and it’s one of the best solutions for people wondering how to stop snoring.

8. Consider Getting a Humidifier

Dry air can contribute to your snoring problem because dry air dries out the throat and nasal membranes, creating congestion. Congestion can restrict the natural breathing pattern and cause the tissues to vibrate. A humidifier could help by eliminating the dry air and creating more comfort for the body, ultimately allowing for more natural breathing. You can even add essentials oils to the humidifier. (11)

9. Limit or Avoid Alcohol

Alcohol relaxes most people, and because snoring occurs when the throat and tongue is relaxed, alcohol can add to the problem due to the extreme relaxed state it may cause. This could actually make your snoring worse. Limit your alcohol consumption or avoid it altogether to get a much better night’s sleep. (12)

10. Try Regular Throat and Tongue Exercises

A stronger throat and tongue may help avoid over-relaxation of the throat area. Try putting your upper and lower molars gently together. Open your mouth, focusing on pressing your molars wide apart but not to the point of overstretching. Repeat this 10–15 times, and you will start to feel the back of your mouth opening up. (13)

11. Avoid Dairy Products and Big Meals Late at Night

Drinking milk or having other dairy products can make snoring much worse because it leaves a layer of mucus in your mouth and throat. This mucous adds to the blockage of the airways. (14)

Also, try to avoid eating a big meal just before bedtime. When your stomach is full, it can push up against your diaphragm and affect your rhythmic breathing. (15)

What Type of Snorer Are You?

It helps to determine what type of snorer you are in order to really pinpoint how to stop snoring. Taking the time to determine this and why you snore can help you find the right solution and get a good night of rest consistently.

To figure this puzzle out, ask your partner to help you keep a sleep diary to monitor your snoring. By observing patterns in your snoring, you can often determine the reasons why you snore and what makes it worse. With the help of your partner, let’s see if you can pinpoint when you snore by how you sleep.

1. Mouth Shut Snorer

If your mouth stays shut while you snore, it may indicate a problem with your tongue and nasal passageways.

2. Mouth Wide Open Snorer

If you snore with your mouth wide open, this could be an indication that the tissues in your throat are more likely to be causing you to snore. If your throat is partially obstructed, you’re apt to try to force in more air, which creates the snore sounds.

3. Back Snorer

Sleeping on your back often causes you to breathe through your mouth. This can making snoring worse.

4. A Snorer No Matter What

If you snore in any position no matter what, it could be a sign of a more serious problem, such as sleep apnea. Please have a visit with your doctor if your snoring is loud enough to keep your partner awake, you wake yourself up, everything you have tried does not seem to help or you snore in any sleeping position. You may need a more specified approach or more individualized details from a health care provider to determine how to stop snoring in this case.

What Causes Snoring?

1. Fitness Level

If you’re obese or out of shape, this can exacerbate the problem of snoring. Why?Overeating and/or lack of exercise can lead to an increase in fat around the throat. This extra fat can cause the airway to be more narrow and affect normal breathing by creating an obstruction in the oropharynx during sleep.

In this case, snoring can be even more pronounced. This particular cause is notably higher in men than women because men tend to put on weight in their neck more than women.

When you lay on your back, the fatty tissue adds pressure onto the airway, blocking it off. Maybe this is why rolling over can sometimes help. The good news is exercising,losing weight and treating obesity can be all it takes to end your snoring, and that will create better overall health too.

Snoring and excessive weight can affect children as well. A study published in theJournal of Paediatrics and Child Health revealed that snoring and sleep apnea were significantly higher in obese children. (16)

2. Menopause

I know that the last thing women want to hear is yet another problem that menopause symptoms cause, but as women get older, it’s common that their muscle tone diminishes and causes them to put on some weight. By the time women have reached the age of approximately 70, they’re just as likely to be snorers as men of the same age. This is just one more reason why staying fit and healthy, as a lifestyle, is the way to go. (17)

3. General Aging

As you reach middle age, typically 45–64, your throat becomes narrower and the muscle tone in your throat decreases. (18) Of course, growing older is part of life, but there are things you can do to make a difference in your snoring patterns or possibly eliminate snoring altogether, such as positive lifestyle changes, bedtime routines and, believe it or not, throat exercises.

4. It’s True: Men Do Snore More than Women

Why do men snore more than women? It’s because men have narrower air passages than women. It’s not entirely the guys’ fault. A narrow throat, a cleft palate, enlarged adenoids and other physical attributes that contribute to snoring are often hereditary. (19)

5. Nasal and Sinus Problems

Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring. Keeping a clean house, free of dust, and a healthy body can help eliminate the snoring as well as the nasal and sinus problems.

6. Alcohol, Smoking and Medications

Alcohol intake, smoking and certain medications, such as tranquilizers and diazepam, can increase muscle relaxation, leading to more snoring. And, of course, smoking causes major problems with breathing in our lungs. As I’m sure you know, it’s best to stop smoking right away. This includes electronic cigarettes too.

7. Sleep Position

Studies revealed that sleep positioning plays an important role in snoring and obstructive sleep apnea syndrome. Subjects were given positioning therapy using a head positioning pillow to see if snoring sounds were reduced in a study published byScientific Reports. In most patients, significant improvement was shown whether overweight or normal weight with the use of this pillow. (20) As noted above, lying on the back may cause more throat obstruction, so a special pillow may be how to stop snoring for some.

In another study from Amsterdam, an average of 56 percent of patients with obstructive sleep apnea causing snoring was dependent upon supine and non-supine positions. (21)

8. Asthma

We know that sleep apnea often comes with snoring, but it’s been reported, to no surprise, that sleep apnea is prevalent in those who have asthma. In fact, these conditions have been on the rise in recent years. Possible shared characteristics include intermittent hypoxia, nerve reflex, inflammation and leptin. Other links include medication, nose diseases, smoking, obesity, and gastroesophageal reflux disease. (22)

That means using asthma natural remedies may also be how to stop snoring for asthma suffers who also snore.

Takeaways on How to Stop Snoring

A good night of sleep is not impossible, but you do have to take the time to figure out what the problem is. If you have a partner, work together to solve the problem. Try some of these methods and, through a process of elimination, you may discover that the awesome, ever-so-desired eight hours of sleep is in your future, consistently.

If you’re pregnant, breast-feeding, taking medication or have a medical condition, make sure to check with your doctor first prior to using any essential oils or herbal remedies.

And remember, if you’re wondering how to stop snoring, first determine what type of snorer you are — mouth shut snorer, mouth wide open snorer, back snorer and snorer no matter what. Then, here’s how to stop snoring naturally:

  • side sleeping
  • peppermint oil and goldenseal
  • spearmint and fenugreek
  • vitamin C
  • eucalyptus and peppermint
  • oral appliance
  • weight maintenance
  • humidifier
  • limit or avoid alcohol
  • throat and tongue exercises
  • avoid dairy and big meals late at night

Read Next: 11 Reasons You’re Always Tired and How to Fix It!


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Sources & References:

  • https://sleepfoundation.org/sleep-disorders-problems/insomnia/sleep-aids-and-insomnia
  • http://www.helpguide.org/articles/sleep/how-to-stop-snoring.htm
  • http://www.ncbi.nlm.nih.gov/pubmed/26748912
  • http://www.britishsnoring.co.uk/snoring_causes/are_you_overweight.php
  • http://www.ncbi.nlm.nih.gov/pubmed/26657174
  • http://www.ncbi.nlm.nih.gov/pubmed/22441662
  • http://www.ncbi.nlm.nih.gov/pubmed/26481749
  • http://www.webmd.com/sleep-disorders/features/easy-snoring-remedies
  • http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109
  • http://www.livestrong.com/article/113668-herbs-prevent-snoring/
  • http://www.aadsm.org/oralappliances.aspx
  • http://articles.mercola.com/sites/articles/archive/2011/05/05/will-sleeping-on-your-side-reduce-snoring.aspx
  • http://www.ncbi.nlm.nih.gov/pubmed/20640920

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One Response to “6 Natural Treatments for Sleep Apnea Symptoms –”

  1. Christine says:

    I’ve had sleep apnea for over 30 years and tried just about everything to cure it and nothing has worked.

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