Natural Treatments for Sleep Apnea

Do you struggle with sleep apnea, snoring or insomnia? Here are 7 steps to overcome these issues and get better sleep:

1. Look at your diet - support metabolism with protein, healthy fat and fiber
2. Avoid alcohol, caffeine, smoking and sedatives
3. Treat acid reflux
4. Get a humidifier in your bedroom
5. Sleep on your side
6. Exercise
7. Use essential oils - peppermint, lavender, eucalyptus and chamomile

*This content is strictly the opinion of Dr. Josh Axe, and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

[czechraiser]

I had sleep apnea much of my life. I no longer eat sugar, vegetable oil, grains nor processed foods. I eat a low carb/high fat diet. I no longer have sleep apnea and sleep regularly through the night at regular times.

[GTO]

I’ve been suffering from mild sleep apnea and what have helped me is having a steamer/humidifier close it has dramatically improve my sleep quality

[abigails]

Sooo I realized this morning I may have mild sleep apnea. I thought it was nightmares that were waking me up, but today I realized I was obstructed. I am a very slim female, I go to the gym, I run sprints with 30 seconds rest. I eat healthy 80% of the time. I only get sleep apnea lying on my back, but I cannot sleep on my side due to shoulder injuries and spine issues (Seeing a chiro for this too). I think I may have to tone my mouth with exercises like those I've seen online. Very strange. I will try these tips too. I refuse to wear a mask to bed to help. I'll keep everyone posted on any progress!

Apparently the mouth exercises can take about 2-3 months to help toning

[thecpapgentleman]

The dietary recommendations that were mentioned don't just benefit patients with sleep apnea, but pretty much anyone. Great advice! Exercise as well has a multitude of benefits. However I would stress the importance of using conventional therapy in addition to these lifestyle changes. It's very hard to eat right, and reap the benefits of exercise if the body has no capability of staying in REM sleep (the most restorative stage of sleep). You need something to stent the collapsed airway open in order for you to continue breathing! Always consult your sleep doctor for treatment recommendations. We're rooting for you guys!

[richardburton]

This guy knows what he's talking about. During my excursion through various doctors, one hinted that it might be gut related. I am cleaning up my diet and started exercising regularly; my sleep quality is improving.

Cutting out grains and switching to Raw Buckwheat in particular made a world of difference for me, in conjunction with eating at least two cloves of garlic a day.

[xrickxsongs]

I eat clean, dont drink, smoke and workout every day. I even bought an expensive mattress and pillow to help with sleep to even doing the oils and nasal sprays . Still I have issue with sleep apnea, now I have a cpap machine and sleep great

[dianawalter]

Losing weight and sleeping on my sides helped me my sleeping apnea big time from Severe 2 mild 👍

[SheldonBilsker]

I have done 95% of what you have suggested for years. I was recently diagnosed with Severe Sleep Apnea.

[billsrippedfitnessover]

So simple. Like with any other health issue, it goes back to diet and exercise eating anti-imflamatory foods. Throwing away toxic prescription drugs. Getting oxygen into the lungs and cells. So important.

[benhemoth]

I've had apnea since I was a kid. Even during the best shape in my life and didn't drink coffee, smoke, and drink, I still had it.

[theresamedleyharding]

Thank you for sharing this.  I've used a CPAP for 10 years and have now this year developed chronic sinus and ear infections so can no longer use the machine.  Using a neti pot also, but still no luck. I'll work on all of these suggestions.  Thanks again.

[ChantelBMason]

My cpap machine has made very little difference. Losing weight has helped me the most

[mls]

Dr Berg says sleep apnea can be related to a B1 deficiency. What are your thoughts on that?? Thank you for the tips=)

[TheBohemianStyle]

I heard that taking vitamin D on daily basis help also. I appreciate your tips and will give it a try.

[sharonr]

I have done all 7 of those listed above, plus I have a slender body type and still have sleep apnea. Currently using a CPAP.

[JoshRosenImpressions]

When I sleep on my side my arms go numb and I wake up with a night terror. The only thing that helps is sleeping elevated even tho it’s very uncomfortable. I’m trying essential oils now too. I’ve had insomnia, apnea, and night terrors for many years. It comes in cycles. Lately it’s been bad but I’m trying to implement all of these things. I also have a lot of nasal congestion/post nasal drip which contributes to that choking feeling in the middle of the night

[markcrew]

I use Lavender in my CPAP and look forward to using Peppermit tonight. This will be controversial but I assume that you said to avoid smoking for the damage it does the lungs. But the research I have read says that nicotine increases the oxygen to the brain. So if I need a good night sleep I use a nicotine patch and I wake up less hung over. Apnea in my experience creates two problems a hung over feeling from lack of oxygen and drowsiness from lack of deep sleep. Nicotine helps with the former, when I wake up I don't feel like I just went a round with Tyson, maybe half a round. Pretty sure I have more central sleep apnea because all my success in opening up my sinuses has done little to help my sleep. Sleeping with nicotine is tough because it takes me almost 4-5 minutes to fall asleep rather than the normal 30 seconds. Also taking anti oxidents before and after sleeping helps reduce the damage from hypoxia (lack of oxygen to the brain). I am bad and mix oral Thyme and hydrogen water. Lately I have been limiting my sleep to 3 hours and taking lots of naps that allow my body to recover before going another round. Hypoxia is a nasty nasty problem that does way more damage than most know while they sleep.

[Filmbuf-gk]

Ive been using a cpap machine for obstructive sleep apnea for years...im athletic with a healthy diet....the sleep clinic told me specifically not to swim or lift weights as you hold your breath .so i do curcuit training now....

[janemasini]

I suffer from sleep apnea I'm in perimenopause and have underactive thyroid my own snorring wakes me up and make my anxiety worse! ❤

[angelaferreira]

I have practically doing everything you recomend for many year. However i gain 9 to 10 lbs after menopause and I have sleep apnea since 2008.