12 Ways to Beat Sleep Apnea Without Machines (#8 is Fun!)

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10. Peppermint

Peppermint is another herb with anti-inflammatory compounds that will help soothe irritated airways and encourage easier breathing. You can drink two or three cups of peppermint tea each day, or add three drops of peppermint essential oil to a glass of water and gargle with it twice each day.

11. Lavender

Lavender has very soothing, sedative compounds which will relax the muscles in the throat and mouth, allowing for higher quality sleep. Lavender has been used for eons to promote better sleep. Add a few drops of lavender essential oil to a bath and enjoy a soak before bedtime. Alternately, you can add a few drops of lavender oil to a pot of steaming hot water and breathe in the steam about 30 minutes before bed. You can also put lavender oil in a diffuser so that you breathe in this relaxing scent all night long.

12. Chamomile

This is another effective herb that has been used for thousands of years to promote deeper sleep. Chamomile has compounds that relax both the muscles and nerves. It is a mild sedative that also has anti-inflammatory compounds that can relax and soothe the airways. Drink a strong cup of chamomile tea about an hour before bedtime. Another way to use this herb is to mix one part chamomile oil and two parts olive oil or grape seed oil and massage this into your neck and chest each twice each day to relax the muscles in the neck and respiratory system.

Extra Tips:

Avoid sleeping on your back. Sew a tennis ball into the back of a pajama top so you will turn on your side to sleep.
Avoid heavy meals and caffeine at least two hours before bedtime.
If you are overweight, aim to lose at least five percent of your body weight to improve breathing.
If you smoke, stop.
Be sure you get plenty of vitamin C to improve the communication pathway between the brain and the respiratory system.
Get at least 30 minutes of moderate exercise five to six days each week.

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