Sleep apnea: natural treatment, causes, remedies, studies

Contents

Introduction

Sleep apnea is a widespread sleep disorder that causes breathing to stop during sleep. These pauses in breathing lead to oxygen deprivation in the body and force the brain to sound the alarm—those affected wake up briefly, often without realizing it. This severely disrupts the sleep cycle and can have serious health consequences, ranging from daytime fatigue to an increased risk of high blood pressure and heart problems. Below, you will learn what sleep apnea is exactly, what symptoms and risks it entails, and how to alleviate sleep apnea with natural measures, dietary supplements, and alternative healing methods—including an exciting TCM study.

What is sleep apnea? Understanding causes and symptoms

Sleep apnea (obstructive sleep apnea syndrome) typically manifests itself through breathing interruptions during sleep and loud, irregular snoring. The cause is usually a relaxation of the throat muscles, which temporarily blocks the airways. Contributing factors often include being overweight, anatomically narrow airways (e.g., enlarged tonsils) or a receding uvula, as well as lifestyle factors such as alcohol consumption in the evening. In many cases, men are affected more often than women – in Germany, an estimated 30% of men and 13% of women suffer from obstructive sleep apnea. The risk increases with a higher body mass index, as fatty tissue in the throat area further narrows the airways. Age also plays a role, as tissue tension decreases with age.

Symptoms

Typical symptoms of sleep apnea include loud snoring with irregular pauses, followed by audible gasping for air. Partners or family members are often the first to notice these pauses in breathing. Due to the lack of restful sleep, those affected suffer from extreme fatigue and concentration problems during the day. Morning headaches are common due to the lack of oxygen at night. Other signs can include a dry throat or mouth in the morning, night sweats, restless sleep with frequent waking, irritability, and mood swings. In everyday life, microsleep and decreased performance can occur, which can be very dangerous when driving, for example.

Consequences and risks

If left untreated, sleep apnea poses a significant health risk. The repeated oxygen deprivation and wake-up reactions put the body under stress. In the long term, this increases the risk of cardiovascular diseases such as high blood pressure, cardiac arrhythmia, and even heart attack or stroke. The risk of diabetes and neurodegenerative diseases may also increase. Last but not least, heavy snoring also puts a strain on relationships—the partner’s sleep is significantly disturbed. Therefore, sleep apnea should be taken seriously and treated.

Conventional treatment of sleep apnea

In conventional medicine, nocturnal positive pressure ventilation using a CPAP (continuous positive airway pressure) mask is considered the gold standard for obstructive sleep apnea. This CPAP therapy keeps the airways open by applying slight positive pressure, thus preventing breathing interruptions. It is very effective, but some patients find the masks uncomfortable or disturbing (noise, restricted movement during sleep, etc.). Depending on the cause, mechanical aids such as mandibular advancement splints (a type of dental splint that holds the lower jaw forward during sleep) can also be used to keep the upper airways open. In severe cases or in the event of specific anatomical problems, surgical procedures (e.g., removal of enlarged tonsils, tightening of the soft palate, or even the use of a tongue pacemaker) may be considered.

However, causal treatment of sleep apnea is often possible through lifestyle changes, especially if obesity is the main factor. Experts recommend exhausting these simple measures first before resorting to complex devices or surgery. Not every case of mild to moderate sleep apnea requires immediate use of a mask—in many cases, natural remedies and lifestyle changes can already achieve a great deal. The next section therefore deals with precisely these natural measures that can be used to alleviate sleep apnea naturally.

Weight loss and lifestyle for sleep apnea

By far the most important approach to treating sleep apnea naturally is weight loss in overweight patients. Obesity is considered a major risk factor because fat in the throat and tongue area constricts the airways. Studies impressively show that weight loss can significantly alleviate symptoms—even a loss of 10–15% of body weight can reduce the number of nocturnal breathing interruptions by about half. In some cases, sleep apnea even disappears completely with consistent weight loss. A combination of healthy eating and regular exercise has been proven to improve the situation: the closer the body weight is to the normal range, the better the apnea symptoms subside. Weight loss is therefore the most effective natural therapy for overweight apnea patients.

Sleep hygiene and sleep-promoting habits

Other lifestyle factors also play a major role. Sleep hygiene and sleep-promoting habits can improve sleep quality and reduce apnea episodes. Here are some tips and home remedies you can try yourself:

Improve your sleeping position: Try not to sleep on your back. Breathing interruptions are less common when sleeping on your side because your tongue and soft palate are less likely to fall back. One trick is to attach a tennis ball to the back of your pajamas or use special side-sleeping pillows to avoid lying on your back.
No alcohol or sedatives in the evening: Alcohol, sleeping pills, and sedatives relax the throat muscles excessively, which promotes episodes of sleep apnea. Refrain from consuming them, especially in the hours before bedtime. Nicotine can also irritate the airways – quitting smoking also helps.
Sleep rhythm and sleep environment: Ensure regular bedtimes and a dark, quiet bedroom. Sufficient and consistent sleep can improve the quality of your sleep.
Promote nasal breathing: When your nose is blocked (e.g., due to allergies), you breathe through your mouth more often at night, which increases snoring and apnea. Natural remedies include saline nasal rinses, decongestant essential oils (e.g., eucalyptus) in the room, or nasal strips to widen the nostrils.

Especially in cases of mild sleep apnea, such home remedies and changes may be enough to significantly improve apnea or even “eliminate” it altogether. It is important to implement these measures consistently and over the long term. Natural approaches do not work overnight, but they target the cause—and this often pays off in better sleep quality and fewer breathing interruptions.

Natural remedies and dietary supplements for sleep apnea

Are there any medicinal plants or dietary supplements that help with sleep apnea? It is important to remain realistic here: there is no single miracle plant that can cure sleep apnea. Respiratory blockages cannot be magically eliminated with a herb. However, certain natural substances can provide indirect support and improve the accompanying circumstances of sleep apnea. It is important that these natural remedies have been scientifically tested and have at least some effect on relevant symptoms.

Compensating for vitamin deficiency

There is a documented link between vitamin D deficiency and sleep apnea. People with vitamin D deficiency tend to have more frequent and severe apnea, possibly due to muscle relaxation and immune factors. Whether taking vitamin D improves the situation has not yet been sufficiently researched. However, since vitamin D is important for general health, it does no harm to ensure a good supply – preferably through regular exercise in sunlight, which causes the body to produce vitamin D itself. Similarly, deficiencies in iron, vitamin B12, zinc, or selenium should be avoided, as correlations have also been observed here: the lower the levels of these trace elements, the more pronounced the sleep apnea was in a study. If deficiencies are suspected, it is therefore worth having a blood test and, if necessary, replenishing these vital substances (in consultation with a doctor if necessary).

Antioxidants against the consequences of sleep apnea

Every nighttime apnea episode causes stress for the body. The drop in oxygen levels leads to oxidative stress factors – aggressive oxygen radicals that can damage blood vessels and nerves. This is where antioxidants come in: they trap free radicals and could thus mitigate the negative consequences of sleep apnea. In animal experiments, for example, green tea polyphenols and vitamins C and E have been successfully tested against the consequences of OSA. Corresponding evidence in humans is still pending. However, there are initial indications that certain antioxidants could be beneficial as dietary supplements. One notable example is the active ingredient N-acetylcysteine (NAC): this amino acid, known as a mucolytic, is a powerful antioxidant. In a small clinical study, sleep apnea patients received high doses of NAC or a placebo for four weeks.

The result

In the NAC group, the apnea-hypopnea index (number of breathing interruptions per hour of sleep) decreased significantly from an average of 61 to 43, and subjective daytime sleepiness (Epworth score) also improved significantly. In addition, the frequency and duration of snoring episodes decreased, and oxidative markers in the blood decreased. The researchers concluded that long-term NAC therapy has the potential to alleviate sleep apnea and possibly reduce dependence on CPAP devices. Although further studies are needed, such results show that antioxidant supplements could be a promising complementary approach.

Herbal sedatives

Although sleep apnea is not a psychological problem, disturbed sleep is often accompanied by stress and difficulty falling asleep. Classic medicinal herbs such as valerian, lavender, hops, or passion flower can be helpful in promoting relaxation in the evening. They promote more restful sleep and can at least improve sleep quality—even if they do not eliminate the cause of apnea. Some sufferers report that, for example, lavender oil in the bedroom or valerian extract before bedtime helps them fall asleep faster and feel more relaxed overall. In theory, relaxed sleep could help reduce the severity of arousal reactions during breathing pauses. However, such herbal remedies should primarily be seen as a support.

Homeopathy for sleep apnea

Homeopathy is tried by some people with sleep apnea, e.g., globules such as Grindelia or Coffea, but its effectiveness has not been scientifically proven. If anything, homeopathic preparations can at most alleviate the individual accompanying symptoms. The following applies to naturopathy as a whole: it primarily addresses the accompanying factors (weight, relaxation, nutrient balance), which can make an important contribution to getting sleep apnea under control.

TCM remedy Jiawei Di Tan Tang for sleep apnea

A particularly interesting approach from traditional Chinese medicine (TCM) has attracted attention in recent years. We are talking about the herbal formula Jiawei Di Tan Tang (JDTT), a traditional herbal remedy. In TCM, sleep apnea is considered a complex imbalance, and JDTT is composed of 16 classic herbs (including, for example, Dangshen and Huangqi to strengthen the Qi, and Banxia, Chenpi, and others to eliminate phlegm and stagnation). According to TCM theory, this formula is designed to strengthen qi, resolve phlegm and blockages, reduce inflammation, and improve lung function.

Important

There are scientific studies that have investigated JDTT in obstructive sleep apnea. In a placebo-controlled clinical trial from China, patients with moderate to severe OSAHS received Jiawei Di Tan Tang daily for several weeks in addition to standard therapy. The results were promising: the treated patients had significantly fewer nocturnal breathing interruptions and a lower apnea-hypopnea index rate, and their minimum nocturnal blood oxygen saturation improved.

Daytime sleepiness decreased

Daytime sleepiness (Epworth Sleepiness Scale) decreased significantly compared to the control group. Objective biomarkers also showed improvements—inflammation markers such as TNF-α, IL-6, and CRP, as well as oxidative stress markers such as MDA, decreased in the blood of the JDTT group, while antioxidant enzymes such as SOD increased. In summary, the study concluded that Jiawei Di Tan Tang has a protective effect against oxidative stress and inflammation in sleep apnea patients and significantly alleviates clinical symptoms. The researchers emphasized that the herbal remedy improved patients’ quality of life and that JDTT could be a promising addition to sleep apnea treatment.

The results of the study

These results are consistent with an overview of Chinese herbal medicine for sleep apnea: A meta-analysis of 58 studies involving 4,590 patients (published in 2024) found that TCM herbs can significantly reduce apnea frequency—an average of 7 fewer breathing interruptions per hour compared to placebo. In addition, daytime sleepiness, quality of life, inflammation levels, blood pressure, and even lung function improved with herbal therapy. The combination of standard Western therapy (e.g., CPAP) and Chinese herbs was more effective than CPAP alone. This underscores that TCM remedies such as Jiawei Di Tan Tang can indeed be effective. Of course, it is important to consult with doctors about such therapies—but TCM offers a holistic approach that aims for long-term results and supports the body’s self-regulation.

Breathing exercises and muscle training for sleep apnea

Another natural therapeutic approach to sleep apnea targets the muscles of the upper throat directly: breathing exercises and myofunctional muscle training can help keep the airways open and stable during sleep. Didgeridoo playing has become particularly well known as a therapy in this context. What may sound strange at first – an Australian wind instrument to combat snoring? – has a serious background. The didgeridoo uses a special breathing technique (circular breathing) to train precisely those muscles that otherwise relax during sleep and lead to apnea. In a Swiss study, researchers led by Prof. Milo Puhan were able to show that regular didgeridoo training improves nighttime muscle tone.

The result

Participants who played the didgeridoo for about 20 minutes five days a week for four months had less frequent breathing interruptions and reduced the severity of their sleep apnea syndrome, and they also snored less. Strengthening the throat muscles effectively prevents the airways from collapsing. The patients felt significantly less tired during the day, and their partners also reported much more peaceful sleep without disruptive snoring. This unusual therapeutic approach was so successful that it even won the Ig Nobel Prize (a humorous science award) – something to smile about, but also something to think about, because it highlights an attractive alternative. Many sufferers find it motivating to be able to actively do something about their condition themselves. Playing the didgeridoo is relatively easy to learn and is described by some as relaxing and beneficial.

Myofunctional therapy for sleep apnea

In addition to the didgeridoo, there are also specific exercises for the tongue and palate (myofunctional therapy), some of which are guided by speech therapists or physical therapists. These exercises—e.g., rolling the tip of the tongue, pronouncing certain sounds forcefully, sucking the tongue against the palate—strengthen the muscles of the tongue, soft palate, and throat wall. Studies have shown that a consistent exercise program lasting several months can significantly reduce the frequency of apnea in mild to moderate sleep apnea. A meta-analysis found that such oropharyngeal exercises noticeably improve AHI values and symptoms and are therefore a promising therapeutic approach for moderate sleep apnea. For those affected who, for example, cannot tolerate CPAP or would like to do something additional, such exercises are worth a try—however, they require daily training and patience until the muscles have adapted.

Acupuncture

Acupuncture is also worth mentioning as an alternative method from TCM: Some clinical studies suggest that acupuncture can reduce both AHI and daytime sleepiness in sleep apnea patients and improve nighttime oxygen supply. A systematic review (2020) found that acupuncture achieved significant improvements, especially in moderate and severe OSA. Although the quality of evidence still needs to be improved and more high-quality studies are needed, acupuncture can be considered as a complementary measure—especially for patients who are open to Far Eastern healing methods or who cannot use CPAP.

Conclusion: Holistic relief for sleep apnea

Sleep apnea does not necessarily have to be treated with a mask or scalpel. A holistic treatment combines conventional medicine with natural healing methods to achieve the best possible results. The first step is always to tackle the root cause: weight loss, a healthy lifestyle, and avoiding risk factors can drastically improve or even eliminate sleep apnea in many patients.

It is also worth looking at natural healing methods: from antioxidant dietary supplements (such as vitamin D, zinc, selenium, or NAC) to traditional TCM herbal formulas (such as Jiawei Di Tan Tang), there are approaches that reduce inflammation and oxidative stress, thereby mitigating the harmful effects of apnea. Active methods such as breathing muscle training—whether through didgeridoo or targeted exercises—can also stabilize the upper airway and reduce nighttime snoring. It is important that each person affected finds the right mix for them. Consulting with sleep medicine specialists and alternative medicine therapists can help to create an individual treatment plan. With patience and consistent implementation, sleep apnea symptoms can often be alleviated naturally—for healthier, more restful sleep and a better quality of life.