5 Natural Remedies to Relieve Sleep Apnea 

Some people believe you can relieve sleep apnea with certain home remedies. However, the validity of these hasn't been scientifically proven.
5 Natural Remedies to Relieve Sleep Apnea 
Maricela Jiménez López

Reviewed and approved by the doctor Maricela Jiménez López.

Last update: 09 October, 2022

Do you know how to relieve sleep apnea naturally? Sleep apnea is a common disorder that occurs when breathing is interrupted, or when it becomes shallow, due to the narrowing or partial obstruction of the respiratory airways. These pauses can last for seconds to minutes and they frequently occur 30 or more times an hour.

After the pause, breathing returns to normal, sometimes with snoring or also with a gagging-like sound. The people with the highest risk of having sleep apnea are those who suffer from being overweight or obese. However, it’s also common in patients with respiratory illnesses, tonsillitis, and tobacco users.

Things to consider

  • The following remedies are intended to help relax your body to enjoy a good night’s rest. They aren’t treated as such or a cure for the disease or snoring.
  • Before starting to use them, we recommend consulting your treating physician.
  • In case your doctor authorizes you to consume these natural remedies, try to moderate them and don’t neglect the practice of other good lifestyle habits.
  • Although the aroma of certain beverages, infusions, and other preparations may have a certain relaxing effect, this isn’t sufficient to treat sleep apnea. Therefore, aromatherapy isn’t considered a reliable, effective, or recommended method.

1. Black pepper and honey

Some black pepper in bowls.



  • Firstly, bring the cup of water to a boil
  • When it’s boiling, add the black pepper
  • Then, leave the water to cool for 10 minutes and sweeten with the honey


  • Drink the mixture after dinner, at least 3 hours before going to bed

Check out Seven Practical Tricks for Nasal Congestion

2. Essential lavender oil

A bottle of lavender oil to combat sleep apnea.



  • Firstly, boil the water
  • When boiling, add a few drops of essential oil and let it dilute
  • Then, turn off the heat and let the water cool a little
  • Finally, pour the liquid into a large container, which can be a pot or a basin


  • Move your face towards the bowl, being careful not to burn yourself, and inhale the steam
  • Cover your head with a towel in order to take complete advantage of the steam
  • Do this treatment every night before going to bed

3. Relieve sleep apnea with ginger and cinnamon

Some ground ginger in a bowl.


  • 1 c. of water
  • 1 tsp. of grated ginger
  • ½ tsp. of ground cinnamon


  • Firstly, add the grated ginger into a cup of water and bring it to a boil
  • When the water is boiling, take it off the heat and add the cinnamon and leave it to cool for 10 minutes
  • Finally, filter the tea with a fine strainer and serve


  • Drink the tea after dinner 2 hours before going to bed

4. Fennel, valerian, and mint

A cup of tea to combat sleep apnea.


  • 1/2 c. of water
  • Optional: the juice of 1/2 a lemon
  • 5 drops of fennel essential oil
  • 5 drops of valerian essential oil
  • And 5 drops of mint essential oil


  • Dilute the essential oils in warm water


  • Gargle the solution for 2 or 3 minutes
  • Use the sedative before going to bed every day

5. Relieve sleep apnea with garlic

Some bulbs of garlic on a table which can be used to combat sleep apnea.


  • A clove of garlic
  • 1 tbsp. of honey
  • 1 c. of water


  • Firstly, bring the cup of water to a boil. Once the water begins boiling, add the minced garlic clove to the water.
  • Then, leave the water on low heat for 2 minutes, and after, take off.
  • Finally, wait for it to cool for 10 minutes, strain it and add the honey.


  • Drink the garlic tea 60 minutes before going to sleep

How to relieve sleep apnea

In order to properly treat sleep apnea, it’s best to follow your doctor’s instructions. Keep in mind that, although natural remedies can contribute to relief in some cases, they’ll never replace medical treatment as such.

The MSD Manual explains that to treat obstructive sleep apnea, your doctor may provide you with a device called “continuous positive airway pressure” to help you breathe at night. Depending on the case, the device may be enough, but in others, other measures may need to be considered.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.