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Treating Sleep Apnea Naturally: A full Guide to Restful Nights!

What is sleep apnea?

Sleep apnea is a sleep disorder characterized by repeated interruptions in breathing during sleep, with each pause lasting between 10 to 20 seconds and occurring from 5 to over 100 times per hour. These brief awakenings, often unnoticed, lead to disruptions in your natural sleep cycle, resulting in more time spent in light sleep and less in the crucial deep, restorative sleep necessary for vitality, mental acuity, and productivity.

Beyond affecting sleep quality, sleep apnea can contribute to various health issues, some of which can be serious or life-threatening. Recognizing the significance of this condition is crucial. If you or your bed partner suspect treating Sleep Apnea, it is imperative to promptly consult with your doctor.

treating Sleep Apnea Naturally: A full Guide to Restful Nights!

Types of sleep apnea

Obstructive sleep apnea (OSA), the predominant focus of this article, stands as the most prevalent form of sleep apnea. In OSA, the muscles supporting the soft tissues in the upper airway relax during sleep, obstructing the regular airflow in and out of the nose and mouth. This results in noticeable symptoms such as loud snoring and disrupted breathing patterns.

On the other hand, central sleep apnea is a less common type that involves the central nervous system. In this variant, the brain temporarily halts signals to the muscles controlling breathing, often due to an underlying health condition. Interestingly, individuals with central sleep apnea typically do not exhibit snoring.

Complex or mixed sleep apnea is an infrequent occurrence characterized by a combination of both obstructive treating Sleep Apnea and central sleep apnea.

Anatomy of a sleep apnea episode

When airflow ceases during a sleep apnea episode, the oxygen levels in your blood decrease. In response, your brain momentarily disrupts your sleep, prompting a restart in breathing, often accompanied by a gasp or choking sound. For individuals with obstructive treating Sleep Apnea, these awakenings are typically not remembered. More often than not, individuals may stir just enough to tighten their throat muscles and reopen the windpipe. Conversely, in cases of central sleep apnea, individuals may be aware of these awakening episodes.

Signs and symptoms of sleep apnea

Recognizing sleep apnea on your own can be challenging, as its prominent symptoms manifest only during sleep. However, you can overcome this challenge by enlisting the help of a bed partner to observe your sleep habits or by recording yourself while asleep. Major warning signs of sleep apnea include pauses in breathing during snoring, accompanied by choking or gasping after the pauses.

Primary symptoms of sleep apnea include:

  • Frequent, loud snoring
  • Choking, snorting, or gasping during sleep
  • Daytime sleepiness and fatigue, regardless of the amount of time spent in bed

Other symptoms

  • Waking up with a dry mouth or sore throat
  • Morning headache
  • Restless sleep, nighttime awakenings, or insomnia
  • Waking up at night feeling short of breath
  • Going to the bathroom frequently during the night

Is it sleep apnea or just snoring?

Not everyone who snores has treating Sleep Apnea, and conversely, not everyone with sleep apnea snores. To distinguish between normal snoring and potentially serious sleep apnea, pay attention to how you feel during the day. Unlike normal snoring, sleep apnea significantly impacts the quality of your sleep, often leading to extreme fatigue and daytime sleepiness. Additionally, the sounds you make while snoring can offer insights; if you experience gasping, choking, or unusual sounds, it may indicate sleep apnea.

It’s essential to note that even without sleep apnea, persistent snoring can disrupt your bed partner’s sleep and affect your own sleep quality. However, various tips and treatments are available to help alleviate snoring issues.

Sleep apnea causes and risk factors

While sleep apnea can affect anyone, certain factors increase the risk of developing this condition:

  • Sex: Men are more susceptible to sleep apnea than women, though the frequency in women tends to increase after menopause.
  • Age: Although sleep apnea can occur at any age, its prevalence is more common as individuals get older. According to the Wisconsin Sleep Cohort study, it peaks in people’s 50s and 60s and then stabilizes.
  • Weight:  The risk of sleep apnea may be more weight.
  • Anatomical differences: Physical characteristics contributing to sleep apnea include a small upper airway, a small or receding jaw, a lengthy soft palate, a high tongue position, a deviated septum, and enlarged tonsils and adenoids.
  • Smoking: According to a study by the Center for Tobacco Research and Intervention at the University of Wisconsin, Madison, smokers are three times more likely to have sleep apnea than non-smokers.
  • Neck circumference: A neck circumference greater than 17 inches (43.2 cm) in men or 16 inches (40.6 cm) in women is associated with an increased risk.

Allergies or medical conditions: Conditions causing nasal congestion and blockage, such as allergies, can contribute to the development of sleep apnea.

Central sleep apnea causes and risk factors

Similar to obstructive treating Sleep Apnea, central sleep apnea is more prevalent in men and individuals over the age of 65. However, unlike obstructive sleep apnea, central sleep apnea is frequently linked to severe health conditions such as heart disease, stroke, neurological disease, or injuries to the spinal cord or brainstem. In some cases, individuals with obstructive sleep apnea may develop central sleep apnea while undergoing treatment with positive airway pressure (PAP) devices.

Health consequences of sleep apnea

The persistent sleep deprivation induced by sleep apnea can lead to daytime sleepiness, fatigue, challenges in concentration, forgetfulness, and a heightened risk of accidents and mistakes in daily activities.

Additionally, treating Sleep Apnea exerts a mental toll. It can instigate mood swings, and irritability, and contribute to anxiety and depression. Moreover, it elevates the likelihood of encountering other severe health issues such as high blood pressure, heart disease, diabetes, atrial fibrillation, and stroke.

Getting a sleep apnea diagnosis

To determine if you have sleep apnea, it is essential to consult a doctor, preferably a sleep medicine specialist. They will assess your symptoms, gather your medical history, and conduct a sleep study.

Sleep study options

A polysomnogram, a type of sleep study, remains the primary method for diagnosing sleep apnea and is considered the gold standard. Typically conducted in a hospital or sleep lab, this procedure involves attaching sensors to monitor various parameters overnight or, in some cases, over two partial nights. Alternatively, portable monitors are increasingly utilized, allowing individuals to undergo testing in the convenience of their own homes. These portable devices measure heart rate, breathing, and blood oxygen levels during sleep.


A diagnosis of sleep apnea is determined by assessing the frequency of breathing interruptions per hour of sleep, as revealed in your sleep study, along with accompanying symptoms like snoring and daytime sleepiness.

As outlined by the American Academy of Sleep Medicine, sleep apnea severity is categorized as follows based on the frequency of breathing interruptions:

  • Mild: 5-15 breathing episodes per hour
  • Moderate: 15-30 breathing episodes per hour
  • Severe: More than 30 breathing episodes per hour

While receiving a sleep apnea diagnosis can be unsettling, the positive aspect is that it is treatable. Treatment often leads to significant improvements in both mental and physical well-being for most individuals.

Sleep apnea treatment

For mild cases of sleep apnea, lifestyle adjustments may suffice as a treatment approach. Your doctor will guide you on whether this is a suitable starting point. Even if a medical treatment is prescribed, the following changes can help reduce sleep apnea episodes and enhance sleep quality.

  1. Weight Loss:  Shedding excess weight can have a significant impact. Although not always a complete cure, weight loss can decrease the frequency of breathing interruptions, lower blood pressure, and alleviate daytime sleepiness. Even a modest weight loss can open up the throat and ameliorate sleep apnea symptoms.
  2. Exercise: Regular exercise, even when not result in weight loss, can reduce sleep apnea episodes and enhance daytime alertness and energy levels. Engaging in aerobic exercise, resistance training, and yoga can strengthen airway muscles, promoting improved breathing.
  3. Sleeping Position: Avoid lying on your back, as it causes the jaw, tongue, and soft tissues to fall back toward the throat, narrowing the airway. Sleeping on your stomach is also less favorable, as it obstructs breathing. Opt for sleeping on your side to keep the airway open. If side sleeping is uncomfortable, consider using contoured side pillows or body pillows.
  4. Avoid Sedatives: Steer clear of alcohol, anti-anxiety medications, and other sedatives, especially before bedtime. These substances relax throat muscles, impeding breathing. This category includes benzodiazepines (e.g., Xanax, Valium, Klonopin, Ativan), antihistamines (e.g., Benadryl, Claritin), opiates (e.g., morphine, codeine, Vicodin, Percocet), and sleeping pills.

Other tips

Adjust your sleeping position. Raise the head of your bed by four to six inches or elevate the upper part of your body using a foam wedge or a specialized cervical pillow. The incline feature of an adjustable bed can also be beneficial.

Enhance your nighttime breathing by using a nasal dilator, saline spray, breathing strips, or a nasal irrigation system like a neti pot to keep nasal passages open.

Quit smoking. Smoking exacerbates sleep apnea by promoting inflammation and fluid retention in the throat and upper airway.

Steer clear of caffeine and heavy meals within two hours of bedtime.

Continuous positive airflow pressure (CPAP) therapy

Apart from lifestyle adjustments, individuals with sleep apnea often require treatment to maintain an open airway during sleep. Presently, the most efficacious approach for mild to severe sleep apnea is Continuous Positive Airflow Pressure (CPAP) therapy”

What is a CPAP device and how does it work?

A CPAP device is a machine designed to deliver a continuous stream of air during sleep through a hose and an airtight nosepiece or mask. This steady airflow helps maintain an open airway, preventing interruptions in breathing. While some individuals may initially find it challenging to sleep with a CPAP device, most people adapt after an adjustment period. The potential for immediate relief from symptoms and a significant increase in mental and physical energy makes CPAP therapy worthwhile. Continuous advancements in CPAP technology result in devices that are now lighter, quieter, and more comfortable than previous models, encouraging those who may have hesitated in the past to reconsider their effectiveness.

CPAP tips and troubleshooting

Adapting to sleeping with a CPAP device may require some time. It’s common to miss the familiar way of sleeping, but there are strategies to ease the adjustment process and maximize the benefits of treatment.

Make sure your mask fits correctly

When it comes to CPAP therapy, a one-size-fits-all approach isn’t suitable. It’s crucial to acquire a mask that fits properly and is comfortable for your individual needs.

Various types of masks are available, such as those covering the full face or only the nose. Masks also come in different sizes to cater to various face shapes. Options include masks suitable for sleeping in any position, accommodating glasses, and staying secure even if you toss and turn.

Discuss your mask options with your doctor and schedule follow-up appointments to assess the fit, monitor your treatment progress, and make adjustments or consider alternative masks if needed.

Getting used to your CPAP device

Gradually adapt to CPAP therapy. Begin by using your device for short periods, like a half-hour or an hour while sitting up in bed for activities such as watching TV or reading. Once comfortable with that, try using it while lying down or during short naps.

Take advantage of the “ramp” setting. Most devices can be set to start with low pressure and gradually increase. The aim is to fall asleep before reaching the prescribed pressure. Many find this approach makes falling asleep more seamless and comfortable.

Address air flow disturbances. If the airflow disrupts your sleep, restart the ramp setting by turning the CPAP device on and off until you find a comfortable airflow level.

Tips to improve health and comfort

Select a CPAP device with an integrated humidifier to counteract dryness and potential skin irritation. Opt for a full-face mask if you’re dealing with nasal congestion, and maintain a full humidifier tank while keeping the tubing, mask, and filter clean. Nasal sprays and antihistamines can also provide relief.

Prioritize cleanliness. Regularly clean your CPAP hose, mask or nosepiece, and humidifier tub to prevent infections and pneumonia. Follow detailed cleaning instructions provided by your sleep doctor and device manufacturer. Enhance comfort with soft pads to reduce skin irritation, nasal pillows to address nose discomfort, and chinstraps for mouth closure, reducing throat irritation and dry mouth.

Minimize CPAP machine noise. While newer devices are generally quiet, consider placing the machine beneath the bed and using a sound machine to dampen any bothersome noise.

Other positive airway pressure breathing devices

Beyond CPAP, sleep specialists may suggest alternative devices for treating sleep apnea.

Expiratory positive airway pressure (EPAP) single-use devices, placed over the nostrils, maintain an open airway and are less obtrusive than CPAP machines, making them suitable for mild-to-moderate obstructive sleep apnea.

Bilevel positive airway pressure (BiPAP or BPAP) devices cater to individuals struggling with CPAP adaptation or those with central sleep apnea exhibiting a weak breathing pattern. These devices automatically adjust pressure during sleep, providing higher pressure during inhalation and lower pressure during exhalation. Some BiPAP devices initiate a breath automatically if a pause is detected for a specified duration.

Adaptive servo-ventilation (ASV) devices, applicable to central and obstructive sleep apnea, store data on your regular breathing pattern and use airflow pressure to prevent breathing pauses during sleep.

Oral appliance therapy

Custom-made oral appliances are gaining popularity for treating sleep apnea. While not as effective as CPAP therapy, they offer a comfortable alternative for those who struggle with CPAP devices.

Various approved oral appliances for sleep apnea treatment include acrylic devices resembling athletic mouth guards and head and chin appliances that adjust the lower jaw’s position.

Two common types are the mandibular advancement device and the tongue retaining device, both designed to open the airway by moving the lower jaw or tongue forward during sleep.

Experimentation may be needed to find the most suitable device, and it’s crucial to be fitted by a sleep apnea-specialized dentist. Regular check-ups are necessary to monitor any issues and adjust the mouthpiece as needed.

Oral appliances may have side effects such as soreness, saliva accumulation, and potential damage or permanent changes in the jaw, teeth, and mouth, particularly if the device is poorly fitted.

treating Sleep Apnea Naturally: A full Guide to Restful Nights!

Sleep apnea implants

A cutting-edge treatment for sleep apnea entails implanting a pacemaker system designed to stimulate muscles, preventing airway closure and ensuring uninterrupted breathing during sleep. FDA approval in the U.S. has been granted for individuals with moderate to severe obstructive sleep apnea. While this technology is relatively recent and comes with a higher cost, research indicates potential benefits for individuals dealing with central sleep apnea as well.

Upper airway surgery for sleep apnea

When conventional sleep apnea treatments have been explored fully, surgical intervention to enlarge the airway may be considered.

Potential procedures include the removal of tonsils, adenoids, or excess throat or nasal tissue. Alternatively, the surgeon may reconstruct the jaw to expand the upper airway or implant plastic rods into the soft palate. However, it is important to note that surgical interventions come with inherent risks, including complications and infections. In rare instances, symptoms may worsen post-surgery.

Sleep apnea in children

While obstructive sleep apnea can occur in children, its identification may pose challenges. Apart from persistent loud snoring, children with sleep apnea may:

  • Experience pauses in breathing during sleep, accompanied by snorting or gasping.
  • Assume unusual sleeping positions.
  • Struggle with bedwetting, excessive nighttime perspiration, or night terrors.
  • Display daytime sleepiness.
  • Encounter behavioral issues or a decline in academic performance.

If you suspect sleep apnea in your child, seeking guidance from a pediatrician specializing in sleep disorders is crucial. Left unaddressed, sleep apnea can impact your child’s learning, mood, growth, and overall well-being.

Causes and treatment for sleep apnea in children

Enlarged tonsils and adenoids are the primary culprits behind obstructive sleep apnea in children. Typically, a straightforward adenotonsillectomy to remove these tissues effectively resolves the issue. In some cases, the child’s doctor might suggest the use of a CPAP or other breathing device.

When excess weight contributes to a child’s obstructive sleep apnea, your support, encouragement, and positive role modeling can play a pivotal role in helping your child achieve and sustain a healthy weight. This approach can also contribute to promoting overall family health.


Prashant Prabhat
Prashant Prabhat
I myself, Prashant Kumar Prabhat from New Delhi. Versatile and experienced medical writers and editors specializing in health, health care, education and criminal justice. As a former newspaper reporter, Thrive is under deadline pressure and is drawn to people's stories. Some special about me:- Traced and communicated veteran details and interacted with customers. Necessary research was conducted in a timely and efficient manner, using appropriate resources. With manager's input, scientifically accurate, strategically aligned, grammatically correct and impact content was developed from outline to completion.


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