Tricks for Treating Sleep Apnea

24 January, 2019
Do you or a loved one suffer from sleep apnea? Discover some healthy, natural tricks for fighting this sleep disorder.

Sleep apnea is a disorder that prevents you from breathing well while you sleep. Your breathing can stop anywhere from one to several seconds one or several times per night. But, don’t worry, there are methods for treating sleep apnea.

This is a common problem for those who suffer from asthma or respiratory problems.

As you can imagine, this can cause various health problems.

Sometimes, it can happen 30 times or more per hour. However, your breathing returns to normal after the episode. Sometimes it can sound like snoring or a person choking.

Unfortunately, sleep apnea can bother your friends and family which is why you should look into ways of treating sleep apnea.

In this article, we want to give you some tricks for treating sleep apnea.

Setting a sleep schedule is a great method for treating sleep apnea

The most common way to treat apnea is to set a sleep schedule. Make sure that the times are continuous and consistent.

This lets your body enter into a “lighter” state of rest. Remember that not being consistent or comfortable when sleeping makes you more likely to have muscular irregularities and breathing problems.

Try to get a solid seven to eight hours of sleep per night and set a specific sleep schedule for yourself.

Lose weight


Obesity is loosely related to sleep apnea. This is because your body is overloaded with unnecessary body mass.

Fat accumulates in your throat and neck. This is dangerous because it blocks your airways. It causes snoring and stops your lungs from working at their best.

The best thing to do is work on your diet. You should include natural foods and try to exercise as much as possible.

Losing weight requires effort, especially if you’ve had bad habits for a long time. Because of this, it’s better to make changes little by little.

Sleep on your side

When you sleep face up, it’s much harder for your respiratory system to resolve sleep apnea. Your body struggles to clear blocked air passages.

Your tongue and the soft tissues in your throat naturally fall. If you’re sleeping on your back, they fall on the back of your mouth. This can block your air passage and causes snoring.

To sleep on your side, place a pillow between your knees while you sleep. This keeps you from unconsciously changing position and is better for your back.

It’s important that you always avoid sleeping on your back or stomach. These two positions cause interrupted sleep. In addition, you’ll end up snoring much more.

Add exercise to your routine

sleeping position

As we said, losing weight is important to avoiding sleep apnea. Exercise is an integral factor in losing weight.

Also, continually exercising strengthens your airways.

If that isn’t enough, when you make exercise part of your day, you help your body to rest better.

This means that when you try to get to sleep, you’ll fall asleep much easier.

Make sure you’re getting enough magnesium

Sleep apnea mainly affects the muscles in your upper throat. You can avoid sleep apnea if your muscles are performing well.

Magnesium is an essential mineral that directly affects muscles all over your body. Because of this, you need to make sure you ingest sufficient magnesium.

You can take magnesium supplements or foods like:

  • Leafy greens
  • Bananas
  • Beans
  • Avocados
  • Several types of nuts and seeds

Our recommendation is to eat enough foods that are rich in magnesium. This is the best option for staying healthy without having to spend too much on magnesium pills.

Read about other health benefits of magnesium: Magnesium, a Complete Mineral

Stay away from tobacco


One of the easiest ways of treating sleep apnea is quitting smoking. Smoking is one of the main causes of sleep apnea. This is especially true in the case of obstructive sleep apnea. The chemicals in smoking or tobacco cause constrictions, inflammation, and irritation in your airways.

If you want to stop snoring, stopping smoking should be one of your first priorities.

The best thing to do is to avoid cigarettes and tobacco in all of its forms. If you really need to have something in your mouth, try electronic cigarettes.

More reasons why you should stay away from Tobacco: Everything You Should Know About Staying Away from Tobacco


Maybe you didn’t expect this tip. However, singing strengthens the soft tissues in your palate and throat.

By increasing your muscular control in these areas, you diminish the probability of your airways being blocked. After all, this happens because of loose or lax muscles.

Now that you know this, sing once in a while. It doesn’t matter if you don’t have a good voice. The only thing you need to do is choose your favorite song and sing in the shower.

Also, remember: singing helps you to naturally get rid of stress!

Main image courtesy of  ©

  • Apnea del sueño.
  • Sans-Capdevila, Ó., & Gozal, D. (2008). Consecuencias neurobiológicas del síndrome de apnea del sueño infantil. Revista de Neurologia.
  • La relación entre la alimentación y trastornos del sueño -. Retrieved 14 July 2020, from
  • Salvador, J., Iriarte, J., Silva, C., Gomez-Ambrosi, J., Diez-Caballero, A., & Frühbeck, G. (2004). El síndrome de apneas obstructivas del sueño en la obesidad: un conspirador en la sombra.
  • Apnea del sueño: MedlinePlus en español. (2020). Retrieved 14 July 2020, from
  • Ojay, A., & Ernst, E. (2000). Can singing exercises reduce snoring? A pilot study.