There are a number of lifestyle changes that can help alleviate the symptoms of sleep apnea and improve sleep quality, even in the absence of a continuous positive airway pressure (CPAP) machine or other medical treatment. Here are a few things you can try at home:

1. Lose weight: Excess weight, especially around the neck, can put pressure on the airway and contribute to sleep apnea. Losing weight can help alleviate the symptoms of sleep apnea.

2. Sleep on your side: Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, obstructing your airway. Try sleeping on your side instead.

3. Avoid alcohol and sedatives: These substances can relax the muscles in the throat and make sleep apnea worse.

4. Quit smoking: Smoking can irritate the airways and worsen sleep apnea.

5. Treat allergies: Allergies can cause nasal congestion, which can make it difficult to breathe through your nose and lead to sleep apnea.

6. Use a humidifier: Dry air can irritate the airways and make sleep apnea worse. A humidifier can help keep the air moist and reduce irritation.

7. Try nasal decongestants: These can help reduce nasal congestion and make it easier to breathe through your nose.

It is important to note that these lifestyle changes may not be sufficient to completely cure sleep apnea in all cases, and you should consult a healthcare provider if you are experiencing symptoms of sleep apnea.

There are a number of lifestyle changes that can help alleviate the symptoms of sleep apnea and improve sleep quality, even in the absence of a continuous positive airway pressure (CPAP) machine or other medical treatment. Here are a few things you can try at home:

1. Lose weight: Excess weight, especially around the neck, can put pressure on the airway and contribute to sleep apnea. Losing weight can help alleviate the symptoms of sleep apnea.

2. Sleep on your side: Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, obstructing your airway. Try sleeping on your side instead.

3. Avoid alcohol and sedatives: These substances can relax the muscles in the throat and make sleep apnea worse.

4. Quit smoking: Smoking can irritate the airways and worsen sleep apnea.

5. Treat allergies: Allergies can cause nasal congestion, which can make it difficult to breathe through your nose and lead to sleep apnea.

6. Use a humidifier: Dry air can irritate the airways and make sleep apnea worse. A humidifier can help keep the air moist and reduce irritation.

7. Try nasal decongestants: These can help reduce nasal congestion and make it easier to breathe through your nose.

It is important to note that these lifestyle changes may not be sufficient to completely cure sleep apnea in all cases, and you should consult a healthcare provider if you are experiencing symptoms of sleep apnea.