Tips For Sleeping Better With Sleep Apnea 2024

Twenty-five million—that’s the number of adults in the U.S. suffering from Obstructive Sleep Apnea (OSA), a condition that can range from mild difficulty breathing during sleep to a fatal condition, especially if untreated. Many more cases probably go undiagnosed, with sufferers writing it off as typical snoring or fatigue, two common symptoms.

A 2019 global study found that over 900 million adults between the ages of 30 and 69 have mild to severe OSA, with around 425 million adults in the same age group suffering from moderate to severe sleep apnea. A 2023 study found that 33.9% of men and 17.4% of women had OSA, with obesity being a major factor in developing the condition. Here’s what to consider as you navigate diagnosis, symptoms and treatment.

What Is Sleep Apnea?

According to the American Academy of Sleep Medicine, there are specific risk factors for the condition, including being overweight, male, middle age, hypertensive, having a large neck, genetics and airway abnormalities.

“Sleep apnea is a serious condition, but it is also highly treatable. The key is early detection and consistent management. Don’t underestimate the power of good sleep hygiene and the role it plays in the treatment of sleep apnea,” says Dr. Chris Allen, sleep science advisor at Aeroflow Sleep and board-certified sleep medicine physician and pediatric neurologist.

Symptoms Of Sleep Apnea

• Loud or frequent snoring
• Silent pauses in breathing
• Choking or gasping sounds
• Daytime sleepiness or fatigue
• Unrefreshing or restless sleep
• Insomnia
• Morning headaches
• Waking frequently during the night to go to the bathroom
• Difficulty concentrating
• Memory loss
• Decreased sexual desire
• Difficulty maintaining an erection
• Irritability

How To Sleep Better With Sleep Apnea

An OSA diagnosis doesn’t mean you should count on terrible sleep forever. In fact, Allen shares there is plenty you can do to get back to optimal sleep. Here’s what he recommends:

• Use your CPAP machine consistently. Compliance is key. CPAP (Continuous Positive Airway Pressure) machines are highly effective at preventing the airway blockages that occur in sleep apnea. Make sure your mask fits well, and if you’re struggling with it, talk to your provider to make adjustments or try different masks. This should be used anytime you are asleep. New accessible furniture designs can make CPAP life more convenient—and stylish.

• Establish a sleep routine. A consistent bedtime routine helps regulate your circadian rhythm. Going to bed and waking up at the same time every day can improve sleep quality.
• Avoid alcohol and sedatives. These can relax the muscles in your throat and make sleep apnea worse. Limit their use, especially before bed. Consider substituting a soothing cup of tea.

• Stay active. Regular physical activity can improve your sleep quality and overall health. However, avoid vigorous exercise close to bedtime as it may interfere with falling asleep.
• Maintain a healthy weight. For some people, excess weight can contribute to sleep apnea by adding pressure to the airway. Weight loss can reduce the severity of sleep apnea in many cases.
• Sleep position. Sleeping on your back (supine position) can worsen sleep apnea because gravity can cause the tongue and soft tissues to block the airway. Try sleeping on your side instead.

• Positional therapy. If you struggle to sleep in any position except on your back, positional therapy devices can help you stay on your side. A simple method is to sew a tennis ball into the back of your pajamas to prevent rolling onto your back during sleep.
• Oral appliances. These are custom-made mouthpieces worn during sleep that help keep the airway open. They can be a good option for people with mild to moderate sleep apnea who cannot tolerate CPAP. Make sure to contact a sleep dentist for the best recommendations for you.
• Weight management and diet. Eating a balanced diet and maintaining a healthy weight can positively impact sleep apnea severity. Avoid heavy meals, caffeine and spicy foods close to bedtime, as they may disrupt your sleep. Keeping a food journal can help increase awareness of your current diet.

• Upper airway exercises. Known as oropharyngeal exercises, these exercises target the muscles involved in breathing and can reduce the severity of sleep apnea for some individuals.

• Lifestyle changes. Reducing smoking and alcohol consumption and managing allergies can also improve sleep apnea symptoms.

When To See A Doctor

This isn’t a condition to try to fix on your own. Reach out to your doctor if you are having any of the following issues, before, during or after treatment, Allen advises.

• Persistent symptoms. If you are experiencing loud snoring, choking or gasping for air during sleep, or excessive daytime sleepiness, it’s time to see a sleep specialist.
• Difficulty tolerating CPAP. If you find it hard to use CPAP or have issues with the mask, contact your doctor. There are other treatments and adjustments that can be made to improve comfort and compliance.
• Mood changes or cognitive problems. If sleep issues are affecting your mood, concentration or memory, it’s important to get professional help. Poor sleep can have wide-reaching effects on mental health.
• Unexplained health issues: Conditions like high blood pressure, heart problems and diabetes can be exacerbated by untreated sleep apnea. If you have these conditions and are experiencing poor sleep, you should discuss it with your doctor.

“Also, don’t be afraid to reach out for support—whether it’s finding the right CPAP mask, exploring alternative treatments or joining a community of others managing sleep apnea,” Allen says. “Small changes can make a big difference in improving your sleep quality and overall well-being.

Why Trust Forbes Vetted

Forbes Vetted’s sleep team is proud of our vast library of sleep and bedding recommendations. We’ve covered many products designed to achieve better sleep, including body pillows, sleep tracker rings, light-therapy lamps and a new vibrating watch to help curb snoring symptoms.

• Author Alexandra Frost is a veteran health and ecommerce writer who has covered many products and features related to sleep. She recently wrote about the GoodVibeSleep mattress and the Oniri Lucid Dreaming App for Forbes Vetted.
• Bridget Chapman and McKenzie Dillon oversee this article. They are both mattress and sleep editors for Forbes Vetted as well as sleep science coaches.
• As someone who has multiple relatives navigating life with sleep apnea, this topic is one I watch carefully for my own family as well as for readers.
• We consulted Dr. Chris Allen, sleep science advisor at Aeroflow Sleep and board-certified sleep medicine physician and pediatric neurologist for his expert insight.
• We regularly revisit our content to ensure its relevance and accuracy. This article was first published in October 2024.