10 Natural Remedies for Better Quality Sleep

Sleep is one of life's sweetest gifts, whisking us away to dreamy worlds of relaxation and rejuvenation. But sometimes, our sleep isn’t always as restful as it should be. In fact, 26% of Americans between the ages of 30 and 70 suffer from obstructive sleep apnea syndrome.[1]

Regardless of what causes those sleepless nights, one thing is certain: we need sleep—good sleep. And thankfully, nature offers a bounty of remedies that can help us get it.

Read on to learn more about natural remedies for sleep apnea.

Understanding Sleep Apnea

Sleep apnea is a sleep disorder that occurs when the muscles supporting the soft tissue in the back of the throat relax during sleep, causing the airway to narrow or close. This interrupts normal breathing and decreases oxygen levels. The brain senses this disruption and briefly awakens the body to resume breathing. 

While you may not fully wake up (or even remember the experience), these repeated arousals prevents you from reaching deep, restorative sleep stages.

There are two main types of sleep apnea:

• Obstructive Sleep Apnea is the most common form, involving complete or partial blockages of the airway. It’s often caused by the tongue, fatty tissue, or overly-relaxed muscles obstructing airflow.

• Central Sleep Apnea, on the other hand, is not a result of blockage, but rather the brain failing to signal for muscles to breathe properly. This is generally due to imbalances in the brain’s respiratory control center.

Sleep apnea symptoms include loud snoring, choking or gasping while sleeping, morning headaches, and excessive daytime sleepiness. 

It’s best to speak with your doctor if you experience these issues to determine if you have sleep apnea. Though not an immediate risk, if left untreated, both types of sleep apnea can increase the risk for serious conditions like heart disease. It can also be dangerous if you become sleepy while driving, operating machinery, or performing other hazardous work.

Thankfully, there are natural remedies for sleep apnea, and with a few healthy lifestyle changes, you can take control of your situation and achieve a good night’s rest.

How to Improve Sleep Quality Naturally – 10 Ways

While traditional medical solutions like CPAP machines are always an option for sleep apnea treatment, there are also a number of natural ways to sleep better.

Here is our collection of 10 all-natural remedies for sleep apnea that can help promote better nightly breathing: 

1. Lose excess weight – Reducing weight decreases fatty tissue in the neck area, diminishing airway obstruction. Even a 10% weight loss (or about 15 pounds on average) can lead to significant improvements.[2]
2. Adjust sleep position – Try to avoid sleeping flat on your back, which shifts the tongue and tissues against your throat and blocks airflow. Side sleeping is a natural remedy that helps keep the airway open for better sleep.
3. Avoid smoking – Smoking increases nasal congestion, swelling, fluid retention, and generally makes breathing harder. Cut out cigarettes to fast-track your victory over a future sleep apnea episode.[3]
4. Limit alcohol intake – Alcohol relaxes the throat muscles, contributing to airway collapse. Try to avoid drinking for at least 4 hours before bedtime, or sub out your usual evening shot with a hangover-free kava tonic.
5. Change up your diet – A low-carb, high-protein diet is a home remedy that has been shown to decrease inflammation involved in constricting airways. You should also consider limiting sugar, which is likewise known to increase inflammation.
6. Exercise regularly – Even if you don’t lose weight, simply working out as part of your wellness routine can help tone upper airway muscles and support restful sleep cycles. Cardio and strength training tend to have the best results in promoting a good night’s sleep.[4]
7. Try nasal dilators – Adhesive strips or devices can gently open your nasal passage to improve airflow. These are drug-free and can be purchased over the counter.
8. Diffuse relaxing essential oils – Lavender, cedarwood, and clary sage are great herbs for sleep that contain compounds that help induce relaxation. Try a little humidifier aromatherapy before bed to elevate airway calmness.
9. Take supplements – Besides the usual roundup of sleep aids and supplements, research shows that kava can significantly encourage relaxation and enhance overall sleep quality.[5]
10. Practice good sleep hygiene – Maintain a cool, dark sleeping environment, avoid pre-bedtime blue light electronics, and establish a calming nightly routine, such as paperback reading or light stretching.

Though not a cure, these techniques can at least help alleviate symptoms naturally, setting you on course to restore those tranquil nights you’ve been missing. 

Sleep Sounder With Natural Remedies

If you miss the feeling of waking up refreshed and ready for the day, you’re not alone. Many accept tossing and turning as the new normal. But it doesn’t have to be. 

There are a number of natural ways to sleep better—from changing your diet and exercise routines to taking the right herbal supplements that resonate with your body.

At Botanic Tonics, we support natural approaches to reaching a healthier, happier you.

Check out Botanic Tonics for more information. 

Sources: 

1. National Library of Medicine. Prevalence of Obstructive Sleep Apnea Syndrome: A Single-Center Retrospective Study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8508429/
2. National Library of Medicine. Weight Loss Is Integral to Obstructive Sleep Apnea Management. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7874406/#:~:text=Two%20decades%20ago%2C%20prospective%20observational,2
3. University Health News Daily. 6 Lifestyle Changes to Improve Sleep Apnea. https://universityhealthnews.com/daily/sleep/tired-all-the-time-try-these-4-natural-remedies-for-sleep-apnea/
4. ResMed. Natural Ways to Help Sleep Apnea for Better Sleep. https://www.resmed.com/en-us/sleep-apnea/sleep-blog/do-these-5-natural-sleep-remedies-really-help-you-sleep-better/
5. Journal of Pharmacological Sciences. Hypnotic and sleep quality-enhancing properties of kavain in sleep-disturbed rats. https://pubmed.ncbi.nlm.nih.gov/19881224/

About The Author

Jamal Bouie

Jamal Bouie is an accomplished professional with a Bachelor’s Degree in Chemistry from Lemoyne-Owen College in Memphis. Currently, he is pursuing his PhD in Biomedicine at Salus University. Jamal has worked in several industries; he began his career in pharmaceutical manufacturing and transitioned to the cannabis industry, where he specialized in analytical testing and manufacturing, playing a vital role in ensuring product safety and compliance. Now, Jamal has turned his attention to the dietary supplement field, combining his scientific acumen with his passion for health and wellness.