A Complete Guide To Sleep Apnea

Sleep apnea affects between 20 and 40 million Americans–some of whom may not even realize they have it. Untreated, this condition isn’t just a minor annoyance; it can pose serious risks to your health.

But how is sleep apnea dangerous, and, more importantly, what can you do about it? First, let’s examine what this condition is and how it typically manifests.

Understanding sleep apnea

Sleep apnea is a disorder that causes breathing to stop and start repeatedly during sleep. These interruptions–called apneas–can last from a few seconds to an entire minute. They might occur many times throughout the night, depriving the body of much-needed oxygen.

Types of sleep apnea

There are three kinds of sleep apnea:

Obstructive

Obstructive sleep apnea (OSA) is the most prevalent form of the condition. It occurs when throat muscles fail to keep the airway open, often resulting in loud snoring as air forces its way past the blockage.

Some risk factors for OSA include:

Obesity
Large neck size
Nasal congestion
Nicotine and/or alcohol use

Central

Central sleep apnea (CSA) stems from the brain failing to signal breathing muscles normally, leading to pauses in breathing during sleep without any physical blockages in the airway.

This type of disorder is often linked to underlying medical issues, such as:

Heart failure
Stroke
Neurological disorders
Use of certain medications, especially opioids

Complex

Complex central sleep apnea, or treatment-emergent central sleep apnea, is an extremely challenging form of the condition. It occurs when central apneas (hypopneas, or partial reductions in breathing) begin or persist during a common OSA treatment called continuous positive airway pressure (CPAP).

Unfortunately, researchers have found no identifiable causes.

Sleep apnea symptoms

Some common symptoms among sleep apnea sufferers include:

Loud snoring
Observed episodes of halted breathing during sleep and/or during the day
Nighttime gasping or choking
Dry mouth or sore throat upon waking
Morning headaches
Excessive daytime sleepiness
Difficulty focusing during the day
Mood swings
High blood pressure
Decreased libido

However, symptoms can vary depending on the type of apnea. For instance, audible gasping or choking when breathing resumes is very common with OSA, but less pronounced with CSA. OSA can also cause breathing to take more effort.

CSA tends to cause more frequent awakenings than OSA, or an inability to fall asleep (insomnia).

If you’re noticing any of these symptoms, talk to your healthcare provider to avoid future complications–which can be dangerous.

How is sleep apnea dangerous?

Sleep apnea increases the risk of numerous health conditions, including:

Cardiovascular issues

Sleep apnea can elevate your risk of:

High blood pressure
Heart disease
Heart attack
Stroke
Arrhythmia
Sudden cardiac death

This is because intermittent pauses in breathing lower oxygen levels, causing blood pressure and heart rate to spike, while prompting the body to release adrenaline.

This hormonal surge can damage blood vessels and increase LDL (“bad”) cholesterol levels if repeated over time, putting too much strain on your cardiovascular system.

Metabolic issues

Research has highlighted a strong link between sleep apnea and increased risks of insulin resistance and type 2 diabetes.

That’s because sleep apnea leads to intermittent hypoxia (inadequate oxygen supply) and sleep disturbances, which raise:

Sympathetic nervous system activity
Oxidative stress, and potentially DNA damage
Inflammation
Lipolysis, or excessive breakdown of lipids, which can contribute to insulin resistance

Accidents

Frequent interruptions in sleep can leave you extremely tired during the day, which may increase your risk of getting into an accident on the road.

Studies show those with OSA have roughly a 2.5 times higher risk of car crashes than others–and that number climbs even higher for older adults.

Complications with medications and surgery

Sleep apnea also increases risks linked to general anesthesia, potentially complicating your recovery after surgery.

Pain medications prescribed post-surgery can further relax your throat muscles, exacerbating apneas.

Other health issues

Studies have linked sleep apnea to liver issues like nonalcoholic fatty liver disease (NAFLD). What drives the development of this disease is tissue hypoxia and oxidative stress from intermittent hypoxia, which can contribute to:

Inflammation
Mitochondrial dysfunction
Insulin resistance

If you suffer from a respiratory condition like asthma or chronic obstructive pulmonary disease (COPD), sleep apnea could also exacerbate your condition. Research suggests it may also promote tumor growth, due to increased sympathetic nervous system activity.

All-cause mortality

Studies have linked severe OSA to a higher risk of dying from any cause. This could be due to the aforementioned complications or other health problems, such as cancer from chronic inflammation.

How does sleep apnea affect daily life?

1. Cognitive impairment

Perhaps the most noticeable impact of sleep apnea on daily life is chronic, severe daytime fatigue. This tiredness can seriously hinder not only your productivity, but essential cognitive functions, such as:

Memory
Focus
Decision-making

So your performance at work or school may suffer, and everyday tasks may feel difficult and frustrating.

2. Mood changes

Research consistently associates sleep apnea with higher rates of depression and other mood issues. In fact, if you have sleep apnea, you’re more than three times as likely to experience depressive symptoms.

Poor sleep can also lead to:

Irritability
Anxiety and nervousness
Mood swings

These symptoms can take a major toll on your emotional well-being, negatively impacting your personal relationships and overall quality of life.

But there are ways to manage sleep apnea–and without toxic medications or nasty side effects.

Sleep Apnea Treatment Natural Forms

Here are some natural sleep apnea remedies supported by scientific research:

1. Seek professional help.

If you think you have sleep apnea, getting professional help is paramount. A specialist trained in sleep disorders can give you a comprehensive evaluation and tailor a treatment plan to meet your specific needs.

He or she may recommend you take part in a sleep study to accurately determine the severity of your condition, and which interventions you need.

2. Consider CPAP.

Your specialist may recommend continuous positive airway pressure (CPAP), which is widely considered the “gold standard” for sleep apnea treatment.

It’s a medical device that provides a steady stream of air through a mask worn over your nose and mouth, keeping your airways open while you sleep.

While experts consider CPAP the most effective treatment for sleep apnea, some find these machines uncomfortable to wear–and challenging to use. They’re not without side effects–such as CPAP dry mouth and potentially including the emergence of complex sleep apnea.

3. Use oral appliances.

Another option is oral appliances. They’re particularly helpful for those with mild to moderate OSA, who find CPAP machines unpleasant or difficult to use.

These devices work by repositioning your jaw and tongue to keep your airway open during sleep. They’re generally comfortable and easy to use, and can significantly reduce apnea episodes. However, they’re not as effective as CPAP.

4. Manage your weight.

Studies show losing weight can significantly reduce the severity of OSA in those who are overweight. That’s because it:

Minimizes fatty deposits in the neck and throat, lessening the likelihood of airway collapse while sleeping
Reduces tongue fat, which can help open the airway
Improves the effectiveness of CPAP therapy by reducing the pressure needed to keep airways open
Can improve other health conditions linked to sleep apnea, such as high blood pressure and type 2 diabetes

According to some studies, you can reap these benefits by losing just 5-10% of your body weight. A 10% weight reduction provides the most substantial benefits.

Some people even experience full remission from sleep apnea after weight loss–although, not everyone.

5. Sleeping position sleep apnea.

Studies suggest sleeping on your side (instead of your back) can reduce airway obstruction for people with OSA. This is especially true when sleeping on your right, which helps pull your diaphragm down, opening your airway more effectively.

Sleeping on your side could cause a 50% or higher reduction in Apnea-Hypopnea Index (AHI), a measure that quantifies the severity of sleep apnea by tallying breathing interruptions per hour of sleep.

6. Maintain good sleep hygiene.

While sleep hygiene alone cannot cure sleep apnea, it can help improve your sleep quality and potentially reduce the severity of your symptoms.

Good sleep hygiene includes:

Going to bed and waking up at the same time every day
Keeping your bedroom dark, cool, and quiet
Avoiding screens before bedtime
Winding down with relaxing activities, such as chamomile tea or a hot bath

7. Avoid alcohol and sedatives.

Alcohol and sedatives can exacerbate sleep apnea by relaxing throat muscles and increasing your risk of airway collapse. Alcohol can also:

Lower blood oxygen levels
Slow your breathing
Amplify snoring

Sedatives like benzodiazepines reduce the neural input needed for keeping airway muscles active, increasing the risk of collapse. These drugs also reduce overall lung ventilation, making it more difficult to breathe.

8. Adopt other lifestyle changes.

Certain other lifestyle changes could improve your sleep apnea symptoms. These include:

Exercising: Physical activity supports weight maintenance, strengthens throat muscles, reduces fluid retention in the neck, promotes deep sleep, and decreases inflammatory responses.
Following an anti-inflammatory diet: Prioritizing low-sugar, low-fat foods and avoiding processed options can reduce inflammation and further support weight management. And manage what you eat before you go to bed.
Using a humidifier: Keeping a humidifier in your bedroom can help maintain moisture in the sinuses, easing congestion (another risk factor for sleep apnea) and reducing discomfort. And if you use a CPAP machine, a humidifier can minimize side effects like sore throat.

9. Try playing didgeridoo.

It may sound strange, but studies show that playing an Australian Aboriginal wind instrument called the didgeridoo can combat sleep apnea symptoms.

The didgeridoo is a long wooden tube that produces a deep, resonant sound with rhythmic variations in timbre and volume.

Playing this instrument helps by:

Strengthening muscles in the throat, tongue, and soft palate can help keep the airway open during sleep
Improving muscle control via circular breathing techniques

By strengthening and gaining more control over your upper airway muscles, playing didgeridoo can reduce the likelihood of airway collapse while you sleep.

Studies suggest the ideal didgeridoo-playing schedule is 20 minutes a day, five days a week, for at least four months.

Consult a specialist about sleep apnea treatment.

Sleep apnea is a potentially dangerous, chronic sleep disorder that causes you to stop and restart breathing, leading to oxygen deprivation.
There are three kinds of sleep apnea: obstructive (OSA), central (CSA), and complex.
Common symptoms include extreme daytime sleepiness and loud snoring.
This condition can increase your risk of heart disease, type 2 diabetes, accidents, and death by any cause.
It also affects your daily life by impacting your energy levels, ability to concentrate, and mood.
You can find relief through natural interventions like CPAP, oral appliances, and lifestyle changes such as losing weight, sleeping on your right side, eating a low-sugar, low-fat diet, and avoiding alcohol.