Home treatment for obstructive sleep apnea includes lifestyle changes and changing some sleeping habits.
Lifestyle changes
- Lose weight. Some studies have shown that losing weight reduces the number of times an hour that you stop breathing (apnea) or that the airflow to your lungs is reduced (hypopnea).5, 6 Experts agree that weight loss should be part of managing sleep apnea.6 If you are overweight and have sleep apnea, nutritional counseling may help.
- Limit the use of alcohol and medicine. Drinking excessive amounts of alcohol or taking certain medicines, especially sleeping pills or sedatives, before sleep may make symptoms worse.
- Get plenty of sleep. Apnea episodes may be more frequent when you have not had enough sleep.
- Quit smoking. The nicotine in tobacco relaxes the muscles that keep the airways open. If you don't smoke, those muscles are less likely to collapse at night and narrow the airways.
- Promptly treat breathing problems, such as a stuffy nose caused by a cold or allergies.
Sleeping habit changes
- Sleep on your side. Try this: Sew a pocket in the middle of the back of your pajama top, put a tennis ball into the pocket, and stitch it shut. This will help keep you from sleeping on your back. Sleeping on your side may eliminate mild sleep apnea.7
- Raise the head of your bed 4 in. (10 cm) to 6 in. (15 cm) by putting bricks under the legs of the bed. You can also use a special pillow (called a cervical pillow) when you sleep. A cervical pillow can help your head stay in a position that reduces sleep apnea. Using regular pillows to raise your head and upper body won't work.
- Use your CPAP machine every night. If you are using a continuous positive airway pressure (CPAP) machine to help you breathe, use it every night. If you don't use it all night, every night, your symptoms will return right away. For more information about CPAP, see Other Treatment.
Some people use nasal strips, which widen the nostrils and improve airflow. Although these strips may decrease snoring, they cannot treat sleep apnea.
Continuous positive airway pressure (CPAP)
CPAP is nearly always the first medical treatment for sleep apnea. With CPAP, you use a breathing device that prevents your airways from closing during sleep.
Research shows that:
- CPAP decreases daytime sleepiness, especially in people who have moderate to severe sleep apnea.13, 6 If you still feel sleepy during the day while using CPAP at night, tell your doctor.
- CPAP can lower daytime and nighttime blood pressure.14
It may take time for you to be comfortable using CPAP. You may find that you want to take off the mask, or you may find it hard to sleep. If you can't get used to CPAP, talk to your doctor. You might be able to try another type of mask or make other adjustments.
Some CPAP devices automatically adjust air pressure or use different air pressures when you breathe in or out. They are easier and more comfortable for some people to use.
If you use CPAP to treat sleep apnea, you need to use it every night. If you don't use it, your symptoms will return right away.
If CPAP isn't working, you may need another sleep study to find out whether your CPAP machine needs to be adjusted. You may also need to think about surgery.
Oral breathing devices
Oral breathing devices reposition your tongue and jaw during sleep, which opens up your airways. They may be used for people who have mild to moderate sleep apnea. They may also be used for people with severe sleep apnea who try CPAP but find out that it does not work for them.
Last Updated:
June 17, 2011
