About Us

We're the creators of BetterSleep, a leading wellness app helping over 60 million people around the globe sleep better.

We’re on a mission to help people around the world live a happier, healthier life, through expert-led meditations, sleep stories, brainwaves and more.

Share article
Obstructive Sleep Apnea Effect on Healthy Sleep
sleep
Obstructive Sleep Apnea Effect on Healthy Sleep
by BetterSleep
4 min read
Share article

Very little is more disruptive to a good night's sleep than waking up repeatedly gasping for air. This gasping is caused by a common condition called obstructive sleep apnea (OSA) in which the abnormal relaxation of the throat muscles restricts or blocks air during sleep. This triggers the brain to continually wake up the sleeper in order to breathe.

Not only does OSA lead to exhaustion from reduced sleep, but obstructive sleep apnea can increase blood pressure and put one at higher risk for a heart attack and other cardiovascular diseases.

So let's take a closer look at this serious but prevalent condition, the risk factors, warning signs, and what you can do about it to get a better night's sleep.

Post imagePost image

The risk factors and symptoms of obstructive sleep apnea

If you're concerned about OSA, there are specific warning signs and risk factors to look out for.

The most common signs are:

  • Gasping during sleep
  • Reduced or absent breathing
  • Exhaustion from lack of sleep

Even though snoring often accompanies it, snoring by itself is not usually a sign of OSA.

The most common risk factors are:

  • Obesity
  • Older age
  • Enlarged tonsils or chronic congestion
  • Endocrine disorders like diabetes
  • Neuromuscular disorders which cause muscle loss or weakness
  • A family history of sleep disorders
  • Heart or kidney failure
  • Excessive alcohol use or smoking
  • Frequent use of sleep-aids
  • The use of narcotic pain medications

There's also a relationship between obstructive sleep apnea and depression, and even with post-traumatic stress disorder (PTSD). If you suspect that you might have OSA, it’s best to consult a doctor to have a polysomnogram test performed.

The most effective treatments for sleep apnea

Even if you have risk factors or are already experiencing some signs of OSA, there are steps you can take to improve your breathing at night. Your doctor might recommend one or more of these healthy lifestyle changes and other methods to improve airflow and help you get better sleep.

Maintain a healthy weight

There's a relationship between obesity and the obstruction of airflow during sleep. Whether it's with a well-balanced, nutritious diet or exercise, weight loss has been shown to reduce sleep apnea severity.

Reduce alcohol, smoking, and sedatives

Sleep aids, narcotics, and alcohol relax the throat muscles, causing a restriction in the upper airways and increasing the risk of sleep-disordered breathing. Additionally, smoking may promote inflammation and fluid retention in the airways. Research shows that quitting smoking not only reduces the severity of OSA, but also metabolic disorders—like insulin resistance—aggravated by it.

Address chronic ailments

Common conditions that interfere with normal breathing also worsen the severity of OSA. Acid reflux, congestion, and chronic coughs can all lead to more difficulty breathing and exasperate OSA. Reducing exposure to environmental allergens may help improve OSA symptoms.

Use a humidifier

Encouraging the sinuses to drain so more air can move freely through the airways may also be helpful. Research shows that using a humidifier helps in conjunction with the overall treatment of OSA.

Alter your sleep position

Breathing with ease might be as simple as changing your position. One study showed that symptoms of OSA in over half of the patients were dependent on sleep position. Sleeping on your side with a pillow under your head is best to alleviate sleep apnea.

Try an oral appliance

If none of the above tips improve your breathing and reduce symptoms of OSA, then your doctor may recommend an over-the-counter oral device called a snore guard or another device inserted by a dentist. A review shows that results from oral appliances vary and are more effective when combined with an overall sleep apnea treatment plan.

Share article

Related posts

Sleep Hypnosis Apps: A Guide to Self-Hypnosis
sleep
Sleep Hypnosis Apps: A Guide to Self-Hypnosis
by BetterSleep
7 min read
Brown Noise
sleep / wellness
Brown Noise
by BetterSleep
4 min read
The Importance of Sleep
sleep / wellness
The Importance of Sleep
by BetterSleep
8 min read
Best Teas for Sleep
sleep / wellness
Best Teas for Sleep
by BetterSleep
10 min read
Coffee Naps: What Are They and Do They Work?
sleep / wellness
Coffee Naps: What Are They and Do They Work?
by BetterSleep
5 min read
Reading Before Bed: What You Should Know
sleep
Reading Before Bed: What You Should Know
by BetterSleep
7 min read
Can BetterSleep Help with Snoring?
sleep / news
Can BetterSleep Help with Snoring?
by BetterSleep
8 min read
Remembering Dreams: Why You Don't
sleep
Remembering Dreams: Why You Don't
by BetterSleep
7 min read
Understanding Deep Sleep
sleep
Understanding Deep Sleep
by BetterSleep
10 min read
Nightmares in Children
sleep / lifestyle
Nightmares in Children
by BetterSleep
7 min read

Top 10 posts

A Magical Journey to Oz: Cynthia Erivo’s New Storytelling Adventure with BetterSleep
news
A Magical Journey to Oz: Cynthia Erivo’s New Storytelling Adventure with BetterSleep
by BetterSleep
3 min read
An Extra Hour of Sleep: Create a Morning Routine That Sticks
sleep
An Extra Hour of Sleep: Create a Morning Routine That Sticks
by BetterSleep
5 min read
Ghostly Whispers: Halloween Stories to Help You Sleep
news
Ghostly Whispers: Halloween Stories to Help You Sleep
by BetterSleep
5 min read
ADHD and Sleep: How Mindfulness Can Help You Drift Off
wellness / news
ADHD and Sleep: How Mindfulness Can Help You Drift Off
by BetterSleep
5 min read
Unlock Your Best Study Sessions: Celebrating Classical Music Month
lifestyle / mental health
Unlock Your Best Study Sessions: Celebrating Classical Music Month
by BetterSleep
5 min read
From Stress to Success: How to Manage Back-to-School Anxiety
wellness / mental health
From Stress to Success: How to Manage Back-to-School Anxiety
by BetterSleep
5 min read
Behind the Scenes: Pride 2024 at BetterSleep with Collin Martin
lifestyle / news
Behind the Scenes: Pride 2024 at BetterSleep with Collin Martin
by Scott Yim
4 min read
Waking Up to Injustice: The Intersection of Racism, Sleep Deprivation, and Black History
mental health
Waking Up to Injustice: The Intersection of Racism, Sleep Deprivation, and Black History
by BetterSleep
8 min read
Sleep Paralysis Explained
sleep
Sleep Paralysis Explained
by BetterSleep
10 min read
How to Cope with Holiday Depression and Stress
mental health / wellness
How to Cope with Holiday Depression and Stress
by BetterSleep
5 min read