11 Ways to Treat Sleep Apnea Naturally at Home Without a CPAP

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Easy lifestyle change & home remedies to reduce snoring and other sleep apnea symptoms

Co-authored by Spring Sleep and Dan Hickey

Last Updated: March 4, 2026 Fact Checked

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• Best Natural Remedies
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• Risks of No Treatment
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• When to See a Doctor
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• Tips

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Obstructive sleep apnea (OSA) is a condition where the tongue and/or throat muscles relax too much during sleep, obstructing your airway and interrupting your breathing. The most common solution—sleeping with a CPAP machine—is effective, but it can be uncomfortable for patients to stick with long-term. That’s why we’ve partnered with the sleep breathing experts at Spring Sleep to share the best natural, non-CPAP remedies to reduce snoring and other OSA-related symptoms and restore the quality of your sleep. Keep scrolling to find the best solution for you!

Keep in mind that non-CPAP remedies can support and enhance sleep apnea treatment, but may not completely cure the condition in all individuals. See your healthcare provider for medical treatment if symptoms do not improve.

Treating Sleep Apnea without a CPAP

• Sleep on your side instead of on your back to keep your airways open.
• Exercise regularly and maintain a healthy weight to improve breathing and sleep quality.
• Limit how often you drink alcohol or smoke, or quit entirely.
• Sleep with a humidifier and use a saline nasal spray to reduce congestion.
• Try daytime oral devices like the eXciteOSA to train your tongue to stay in position overnight.

Steps

Section 1 of 3:

Best Natural Remedies for Sleep Apnea

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1. 
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   Sleep on your side. If you’re a back sleeper, changing your sleeping position can make a difference. Sleeping on your back lets your tongue and soft palate (the fleshy back part of the roof of your mouth) rest against the back of your throat, blocking your airway. Sleeping on your side reduces this risk and can increase your quality of sleep.

   • Having trouble adjusting? One easy fix is to sew a pocket to the back of a sleep shirt and keep a tennis ball in it. When you roll over onto your back, the discomfort will train you to go back to your side.
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   Avoid alcohol before bed. As a depressant, alcohol can relax the muscles in the back of your throat, which interferes with your breathing and may make sleep apnea episodes longer or more disruptive. It also interferes with your ability to stay asleep and can shorten the amount of time you spend in REM sleep, which is when your brain gets the most rest and repair.

   • To reduce these problems, avoid drinking alcoholic beverages in the hours before bedtime (or consider quitting drinking entirely) to get the best sleep possible.
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   Quit smoking. Quitting smoking is one of the most effective lifestyle changes you can make to combat sleep apnea. Tobacco smoke irritates and inflames your airway tissues, leading to swelling, excess mucus production, and airway resistance that can lead to worse sleep apnea symptoms. It’s also linked to poor sleep and sleep-disordered breathing.

   • If you’re struggling to quit on your own, consider trying nicotine replacement therapies (like nicotine patches or gum) and avoiding stressful triggers that make you want to smoke. Relaxation techniques and a strong support system are also valuable.
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   Exercise regularly. Even if the exercise doesn’t result in weight loss, regular exercise can ease your sleep apnea symptoms by strengthening your respiratory muscles and promoting better sleep. Try to get about 30 minutes of moderate physical activity per day, most days of the week.

   • A brisk walk, riding your bike, or strength training are all effective ways to exercise for sleep apnea.
   • Workouts that include breathing exercises, like yoga or Pilates, may also improve your lung capacity and posture and strengthen your airway muscles to improve sleep apnea symptoms.
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   Maintain a healthy weight. Excess weight around the throat and upper airway can put pressure on your throat muscles, making them more likely to collapse during the night and obstruct your breathing. Even modest weight loss can improve sleep apnea symptoms like snoring, and for some individuals, it may even eliminate the need for a CPAP machine at night (although symptoms may return if the weight gets put back on).

   • Work with your doctor to develop a sustainable weight loss plan that works with your lifestyle and needs.
   • In general, aim to eat more fresh fruits and vegetables, lean proteins (like fish, chicken, or Greek yogurt), whole grains, nuts, and seeds. Avoid excessive red meat, high-fat or processed foods, and excessive sugar.
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   Retrain your tongue with the eXciteOSA from Spring Sleep. The eXciteOSA is an FDA-cleared oral device designed to help improve your sleep and reduce sleep apnea-related snoring and other symptoms. The best part is, you don’t have to wear it while you sleep; instead, you leave it in your mouth for just 20 minutes a day to start seeing results. The medical-grade silicone mouthpiece sits around your tongue and delivers gentle electrical pulses to stimulate your tongue and improve its muscle endurance. After about 6 weeks, your tongue is “retrained” and can hold its position at night, meaning you can finally get a good night’s sleep!

   • How does it work? The eXciteOSA produces targeted neuromuscular electrical stimulation (NMES) that makes weak oral muscles contract to build endurance and improve function. Benefits include improved muscle strength, increased blood flow and muscle stamina, and an enhanced genioglossus (the large, fan-shaped muscle that makes up most of the tongue).
   • Who is it for? The eXciteOSA may be an option for individuals with mild sleep apnea, anyone who snores, menopausal women experiencing sleep disruptions, and GLP-1 weight loss drug users wishing to improve their sleep. Visit springsleep.com to get a prescription and get started with eXciteOSA, or talk to your doctor.
   • What are the benefits? The eXciteOSA is an FDA-cleared device that’s clinically tested to reduce airway collapse and is HSA- and FSA-eligible. It reduces or eliminates snoring, significantly improves energy levels, addresses health risks associated with sleep apnea, and may prevent the need for CPAP or other nighttime treatments, with results as early as 6 weeks. Use it 20 minutes daily for 6 weeks, then weekly for maintenance.
   • Is it effective? For many people, yes! Clinical studies show that 90% of participants experienced a reduction in snoring by as much as 41% (and 89% of partners reported less snoring and sleep disturbances from their partner with sleep apnea). The device is generally well-tolerated and has minimal risk of side effects.
   • Once you place your order, a telehealth team will review your form responses to ensure your prescription is approved fast. Once approved, your device will ship—and you can look forward to improved sleep quality!
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   Try mouth and throat exercises to strengthen your airway. Known as oropharyngeal exercises, these targeted movements can tone and improve the function of your tongue and soft palate to reduce snoring and apnea events while improving sleep quality. Here are a few exercises to try:

   • Tongue slides: Place the tip of your tongue where your top teeth meet the roof of your mouth. Slide your tongue backward and repeat for 3 minutes.
   • Lip purses: Pucker your lips like you’re about to whistle or kiss someone and hold the position for 10 seconds. Relax and repeat.
   • Long vowels: Sing or pronounce the vowel sounds A, E, I, O, and U. Exaggerate the sound and hold each out for several seconds to strengthen the throat.
   • Balloon breathing: Place the open end of a deflated balloon in your mouth and inhale through your nose. Breathe out through your mouth and inflate the balloon. Repeat 5 times.
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   Treat any nasal congestion you have. Congestion from allergies, infections, or the structure of your nose may contribute to air blockages in your nasal passages and upper airway, which can make sleep apnea symptoms worse. Try using a nasal saline spray before bed to flush your passages and keep them open. You may also want to consider antihistamines or nasal decongestant medicine to reduce inflammation.

   • Talk to your doctor before taking antihistamines or decongestants, as they’re typically not meant to be used long-term.
   • Consider using an air filter in your bedroom and cleaning regularly to avoid allergens like dust, pet dander, or pollen.
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   Sleep with a humidifier. Humidifiers add moisture to the air, which has a host of benefits for your sleep (and sleep apnea). Dry air can irritate your respiratory tract, but humid air can help open your airways, relieve congestion, and encourage deeper, clearer breathing overall.

   • If you already sleep with a CPAP machine, using a humidifier can alleviate some of the discomfort caused by the machine (like dry or sore mouth, dry skin, or nasal congestion).
   • The best humidity level for a bedroom is usually between 30% to 50%.
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    Sleep with an oral appliance. Mandibular advancement devices (MADs) or tongue-retaining devices (TRDs) are similar to removable mouthguards; they don’t require air like a CPAP machine, and you simply wear them while you sleep. MADs position your lower jaw forward to keep your airways open, while TRDs reposition the tongue to keep it from falling back into your airway.

    • They’re not as effective as a CPAP machine for severe sleep apnea, but can make a significant improvement if less invasive home remedies aren’t working or if you have trouble tolerating a CPAP machine.
    • For the most comfort and effectiveness, have your oral appliance fitted by a qualified dentist or sleep apnea specialist.
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    Sing or practice a wind instrument regularly. In one sleep apnea study, participants who practiced a didgeridoo (an indigenous Australian wind instrument) for about 25 minutes a day on most days of the week experienced fewer sleep disturbances and less daytime sleepiness compared to those who did not practice the instrument. It turns out that playing wind instruments may support your breathing and strengthen your airway muscles, leading to improved sleep apnea symptoms.

    • So, if you’ve still got your sax or trumpet from high school hanging out in a storage closet, it might be time to dust them off and get practicing. Just know you’ll have to commit to a somewhat regular practice schedule (a few hours per week) to potentially see results.
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Section 2 of 3:

Risks of Untreated Sleep Apnea

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1. 
   Untreated sleep apnea can lead to sleep deprivation, fatigue, and cardiovascular issues. The immediate effects of untreated sleep apnea are the most obvious—loud snoring, restless sleep, and extreme drowsiness during the day as a result. This fatigue can lead to mood swings, feeling groggy, and losing productivity at work or in class. You may also experience dry mouth or headaches in the morning.

   • Long-term, sleep apnea also poses risks for your cardiovascular and metabolic health. Studies have shown an association between sleep apnea and an increased risk of issues like type 2 diabetes, strokes, heart attacks, high blood pressure, arrhythmias (heart rhythm conditions), eye conditions, and even COVID-19.

Section 3 of 3:

When to See a Doctor for Sleep Apnea

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1. 
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   Visit your doctor when snoring or breathing issues disrupt your sleep. The biggest sign that you may be experiencing sleep apnea-related issues is very loud snoring (loud enough that it disturbs you or your sleep partner). While snoring doesn’t always mean you have sleep apnea or another serious issue, it’s worth checking out (especially if your loud snoring is interrupted by periods of silence). Other signs it’s time to see a doctor include:

   • Waking up gasping or choking.
   • Pausing in your breathing during sleep.
   • Excessive daytime drowsiness caused by a lack of deep, quality sleep.
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   Your doctor may recommend a sleep study and treatment with a CPAP machine. A healthcare provider will assess your symptoms and may refer you to a sleep specialist to see how severe your apnea is. You may have to stay overnight at a sleep study center, or in some cases, you might be able to undergo a sleep apnea test at home. From there, your healthcare team will determine a course of treatment for you.

   • A CPAP (continuous positive airway pressure) machine is the most common and effective solution. This involves wearing a mask and headgear overnight that deliver airway pressure to keep your air passages open and unobstructed. New machines are small and more comfortable, but many people report discomfort and difficulty sticking to their CPAP regimen.
   • In severe cases, surgery may be recommended. Uvulopalatopharyngoplasty (UPPP) is one procedure that removes tissue from the back of the mouth and top of the throat to open your airways. Surgery to move the upper and lower jaws slightly forward may also be considered.
   • A nerve stimulation implant may also be considered. This implant goes under the skin in the upper chest and stimulates the nerves that move the tongue to keep it in the proper position while you sleep.
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Tips

• eXciteOSA® is an FDA-cleared, prescription-only device for mild obstructive sleep apnea and snoring. Consult your doctor to see if it's right for you. Results may vary. To get a prescription and learn more, including risks and benefits, visit SpringSleep.com.
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