Sleep Apnea
Can the Right Pillow Help with Sleep Apnea? Exploring Your Best Options.
There are many risk factors for sleep apnea, including excess weight.1 But can losing a few kilograms help reduce your symptoms or even cure your sleep apnea? We’ve answered some of your burning questions on sleep apnea and weight loss.
Sleep apnea is a common condition that causes lapses in your breathing while you rest.2 These lapses prevent your body from getting enough oxygen. To help you start breathing again, your brain sends a signal to wake up and breathe. This repeated cycle can leave you feeling exhausted even after a full night of sleep.
Sleep apnea can lead to several health problems. For example, research has found links between this condition and the development of Type 2 diabetes.3 When you get too little sleep, it’s harder for your body to use insulin properly. At the same time, sleep apnea can also make your body release more of a hormone called “ghrelin.”4 Ghrelin makes you crave sweets and carbs, increasing your risk of obesity. Obesity can not only make sleep apnea worse but also contribute to the development of Type 2 diabetes. If you have sleep apnea, you may also have irregular liver function.5 Your liver may even show signs of scarring.
Sleep apnea also puts you at a higher risk of developing metabolic syndrome.6 This common condition, which is associated with high blood sugar levels, high blood pressure and abnormal cholesterol levels, makes you more likely to suffer from cardiovascular disease. The sudden drops in oxygen levels during sleep put a significant amount of stress on your heart. If you already have heart disease, sleep apnea can make it worse.7
Excess weight can increase your chances of developing obstructive sleep apnea.12 Having more fatty tissue8 around your neck, chest and upper airways means that when your body relaxes during sleep, your breathing can become obstructed.
Excess weight also reduces lung capacity and may lead to respiratory compromise. Your entire body can have higher rates of inflammation if you have excess weight13, further impacting your breathing.
Sleep apnea affects roughly one in three middle-aged people.14 In the U.S., more than 50 million adults live with obstructive sleep apnea (OSA), and that number is projected to reach nearly 77 million by 2050.15 Yet, up to 80% of cases remain undiagnosed.16
According to the Journal of Clinical Sleep Medicine17, about 62% of men with obesity and 20% of women with obesity have moderate to severe OSA. The American Heart Association18 also states that about 70% of all people who have obstructive sleep apnea are living with obesity.
So, can sleep apnea be cured by losing weight? Reduction of weight can, for some people, lower the risk or severity of obstructive sleep apnea.19 Weight management is always recommended as a complementary treatment for obesity-related sleep apnea.
Because a higher percentage of body fat is associated with lower lung functionality and restricted airways20, losing weight can help ease sleep apnea symptoms. Weight loss can reduce fatty tissue around the throat, making it easier to keep your airways open while you sleep. It can even reduce tongue size21, which plays an important role in helping you breathe while sleeping.
Weight loss alone is not a cure for sleep apnea. Even if your symptoms improve, other underlying causes could be contributing to the condition. For example, having a naturally narrower throat could leave you struggling with sleep apnea despite your weight loss.
While it’s always good to eat a healthy diet, it won’t directly help your sleep apnea.22 However, healthy eating can lead to weight loss, which may reduce the size of your neck circumference and decrease the amount of pressure needed to keep your upper airway open. A nutritious diet can also give you more energy for exercise, which may help you maintain a healthy weight.
Maintaining a healthy weight may lower your risk of developing many health conditions23, but it is not a cure for sleep apnea. You should not stop your CPAP therapy without first talking to your doctor. CPAP is highly effective and is the most used and understood method of treating sleep apnea.24 Combining CPAP with weight loss didn’t reduce inflammation more than either alone, but together they improved blood sugar, cholesterol and blood pressure.25
Eating right, exercising and getting quality sleep are part of a healthy lifestyle that can help you reach a healthy weight. While it may not cure your sleep apnea, maintaining a healthy weight may reduce your symptoms.
There are a variety of apps that can help you track your diet, exercise and even your sleep. The Resmed myAir™ app helps you track your sleep apnea therapy with Resmed AirSense and AirCurve devices. Download the myAir app for your iPhone device on the App Store or for your compatible Android™ smartphone on the Google Play™ store.26
Reaching sustainable weight loss goals requires a mix of strategies. This can include changes to your diet and regular exercise. In some instances, when typical weight loss methods don’t work and you’re struggling to lose weight, working with professional nutritionists, dieticians, a personal trainer and–of course–your doctor can help you carve out a healthy weight management plan.
One of the most profound lifestyle changes that can help you lose weight is to make changes to what you eat. Start by reducing your consumption of sugar, saturated fats, and refined carbohydrates and increasing your intake of vegetables, fruits, and lean proteins. A few small changes–like swapping soft drink and sugary drinks for water–can go a long way toward helping you achieve your weight loss goals.
Exercise helps you burn calories, and creating a caloric deficit can lead to weight loss. Building muscle helps you continue burning calories even while resting, and aerobic exercise can strengthen both your heart and your lungs.
If you’re on a weight loss journey to reduce the severity of your sleep apnea and improve your overall health, be gentle with yourself and set realistic weight goals. If your goals are too aggressive and you push yourself too hard to lose weight too soon, you might lose motivation if you’re not reaching your goals. Enlisting the aid of a personal trainer or a nutritionist can help you set achievable goals based on your age, activity levels and overall health.
Sleep apnea and weight are connected, but losing a few kilograms might not necessarily give you relief from sleep apnea symptoms. However, there are other options you can consider, ranging from lifestyle changes to well-trusted sleep apnea treatment.
Continuous positive airway pressure (CPAP) therapy is one of the most widely used treatments for sleep apnea. This therapy requires wearing a mask that helps keep your airways open while you sleep as it is connected to a CPAP device that provides constant pressure. This pressure keeps your tongue, uvula and soft palate from shifting back and obstructing your airway.
Making lifestyle changes can also reduce your sleep apnea symptoms. Drinking alcohol, for example, can relax the muscles in your throat and airways, creating conditions that cause your airways to collapse and stop your breathing while you sleep. If you can’t quit alcohol completely, try to reduce the amount you consume and avoid drinking before bed.
If you’re a smoker, giving up your cigarette habit can have a positive impact on your sleep apnea. Smoking increases inflammation and fluid retention in your airways, which only makes sleep apnea worse. Aside from helping you sleep better, quitting smoking can help you improve your overall breathing and lung health.
Your sleeping positions can make a difference when it comes to sleep apnea, too. Sleeping on your back can make it easier for your tongue and other muscles surrounding your airway to relax and obstruct the flow of air. Sleeping on your side may be a better option.
You should also try to maintain a consistent sleeping schedule. Sticking to a nighttime routine can help regulate your sleep cycle and lead to better overall rest.
If you wake up knackered after a full night’s rest or you find yourself gasping awake, you may have sleep apnea. By taking a free online sleep assesment, you might understand common sleep apnea symptoms and know where to look for help. Are you ready? Start Our Free Sleep Assessment.
Chat anytime with our AI-powered, digital assistant Dawn for instant CPAP support and sleep health insights. Think of Dawn as your personal guide in the digital library of sleep and ResMed information. Access 24/7 sleep support now.
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