Sleep apnea is characterized by the involuntary interruption of breathing during sleep and affects 5 to 7% of the population.
To remedy it, it is first recommended to consume honey, a remedy widely mentioned in the Qur'an and the hadiths. Before sleeping, a glass of warm milk, combined with a small teaspoon of ground black seed, a small teaspoon of turmeric, and a large tablespoon of honey, will be beneficial.
In addition, for a relaxing and anti-inflammatory effect, a chamomile herbal tea before sleeping will be ideal.
Furthermore, eucalyptus and camphor inhalations for a quarter of an hour will improve the state of the respiratory tract, and should be repeated every evening before bed.
Finally, it will be possible to take valerian capsules in the evening after dinner, and if difficulty falling asleep persists despite this, one to two capsules may be taken again one hour after the first dose.
What the science says about sleep apnea
The professor's advice targets sleep and inflammation of the airways. Research adds two powerful mechanical levers — weight and throat musculature — and one safeguard: knowing when to see a doctor.
Weight: lever number one
- A recent meta-analysis confirms that weight loss significantly lowers the apnea-hypopnea index (AHI): every kilogram lost counts, and a 10% weight loss can shift a person into a lower severity category (Sleep Med, 2024).
Throat exercises: "strength training" for the airways
- Myofunctional therapy (daily tongue and pharynx exercises) reduces AHI by about 50% in adults according to a meta-analysis (Sleep, 2015), a result confirmed by the Cochrane review (Cochrane, 2020). Ten minutes a day, no equipment needed.
- For people who only experience apnea while sleeping on their back, positional therapy (sleeping on your side) is a validated option (Sleep Med Clin, 2020) — sleeping on the right side is, moreover, the posture of the Sunnah.
The evening remedies the professor mentions
- Chamomile improves sleep quality according to a meta-analysis of clinical trials (Complement Ther Med, 2024).
- Valerian, recommended in capsule form after dinner, is the subject of a meta-analysis concluding to a subjective improvement in sleep, with an excellent tolerance profile (J Evid Based Integr Med, 2020).
- Evening honey showed, in children with coughs, an improvement in nighttime cough and in the whole family's sleep in a randomized trial (Pediatrics, 2012) — support for the prophetic reflex of a warm honey drink when the airways are irritated.
The evening protocol in practice
| Step | How | Goal |
|---|---|---|
| Prophetic drink | Warm milk + 1 tsp ground black seed + turmeric + 1 tbsp honey | Anti-inflammatory terrain, easier falling asleep |
| Throat exercises | 10 min/day: tongue clicks, tongue against the palate, exaggerated vowel pronunciation | AHI reduced by ~50% in 3 months |
| Sleep position | On the right side (Sunnah); anti-roll pillow or a ball sewn into the back of the pajamas | Eliminate back-sleeping apneas |
| Herbal tea / inhalation | Chamomile after dinner; eucalyptus inhalation for 15 min if the nose is congested | Clear airways |
| Strict hygiene | No heavy or late dinner, gradual weight loss, no sleeping pills | Fewer obstructions at night |
Contraindications and precautions
Sleep apnea is not just a nuisance: left untreated, it strains the heart and increases the risk of high blood pressure, stroke and drowsy driving. Snoring with breathing pauses noticed by a spouse, daytime sleepiness, headaches on waking: ask for a sleep study. If moderate or severe apnea is diagnosed, continuous positive airway pressure (CPAP) is the reference treatment — terrain remedies are taken in addition, never as a replacement. Finally, be careful with sleeping pills and anything that relaxes the throat: they worsen apnea, unlike gentle valerian.
Our recommendation
Work on both fronts at once: on the medical side, get screened if the warning signs are present; on the terrain side, the evening prophetic drink, ten minutes of throat exercises, sleeping on the right side, and gradual weight loss if needed. Reassess after three months: that is the timeframe used in the studies to measure progress — and remember that healing comes from Allah, the means being our responsibility.
Frequently asked questions
How do I know if I have sleep apnea?
The classic signs: snoring interrupted by pauses, waking up with a start, daytime sleepiness, morning headaches. Diagnosis is made through a nighttime sleep study, often done at home, on prescription.
Can natural remedies replace the CPAP machine?
No, for moderate to severe apnea: CPAP remains the reference treatment. Remedies and exercises improve the underlying terrain and may be enough in mild cases, in agreement with the doctor.
Does sleeping on your side really change anything?
Yes, for what is called positional apnea, which mainly occurs while sleeping on the back: positional therapy is validated. Sleeping on the right side aligns with the prophetic posture.
How long do throat exercises take to work?
Studies show a halving of the apnea index after about three months of daily practice. The key is consistency, as with any strength training.
Is the milk-black seed-honey drink suitable for diabetics?
Yes, with an adjustment: reduce the honey to one teaspoon and count it in the evening's carbohydrates. Black seed itself has documented favorable effects on blood sugar.
