Living With Sleep Apnea

Sleep apnea is a condition in which breathing pauses or becomes shallow during sleep. Sleep apnea is most commonly caused by a collapsed or blocked airway. People with sleep apnea snore loudly and have times when they gasp and stop breathing for 10 seconds or more during sleep. This happens over and over during the night. This disrupts your sleep and keeps your body from getting the rest that it needs, which can cause tiredness and lack of energy (fatigue) during the day.

The breaks in breathing also interrupt the deep sleep that you need to feel rested. Even if you do not completely wake up from the gaps in breathing, your sleep may not be restful. You may also have a headache in the morning and low energy during the day, and you may feel anxious or depressed.

How can sleep apnea affect me?

Sleep apnea increases your chances of extreme tiredness during the day (daytime fatigue). It can also increase your risk for health conditions, such as:

• Heart attack.
• Stroke.
• Diabetes.
• Heart failure.
• Irregular heartbeat.
• High blood pressure.

If you have daytime fatigue as a result of sleep apnea, you may be more likely to:

• Perform poorly at school or work.
• Fall asleep while driving.
• Have difficulty with attention.
• Develop depression or anxiety.
• Become severely overweight (obese).
• Have sexual dysfunction.

What actions can I take to manage sleep apnea?

Sleep apnea treatment

• If you were given a device to open your airway while you sleep, use it only as told by your health care provider. You may be given:
  • An oral appliance. This is a custom-made mouthpiece that shifts your lower jaw forward.
  • A continuous positive airway pressure (CPAP) device. This device delivers oxygen to your airway through a mask.
  • A nasal expiratory positive airway pressure (EPAP) device. This device has valves that you put into each nostril.
  • A bi-level positive airway pressure (BPAP) device. This device delivers oxygen to your airway through a mask.
• You may need surgery if other treatments do not work for you.

Sleep habits

• Go to sleep and wake up at the same time every day. This helps set your internal clock (circadian rhythm) for sleeping.
  • If you stay up later than usual, such as on weekends, try to get up in the morning within 2 hours of your normal wake time.
• Try to get at least 7–9 hours of sleep each night.
• Stop computer, tablet, and mobile phone use a few hours before bedtime.
• Do not take long naps during the day. If you nap, limit it to 30 minutes.
• Have a relaxing bedtime routine. Reading or listening to music may relax you and help you sleep.
• Use your bedroom only for sleep.
  • Keep your television and computer out of your bedroom.
  • Keep your bedroom cool, dark, and quiet.
  • Use a supportive mattress and pillows.
• Follow your health care provider’s instructions for other changes to sleep habits.

Nutrition

• Do not eat heavy meals in the evening.
• Do not have caffeine in the later part of the day. The effects of caffeine can last for more than 5 hours.
• Follow your health care provider’s or dietitian’s instructions for any diet changes.

Lifestyle

• Do not drink alcohol before bedtime. Alcohol can cause you to fall asleep at first, but then it can cause you to wake up in the middle of the night and have trouble getting back to sleep.
• Do not use any products that contain nicotine or tobacco, such as cigarettes and e-cigarettes. If you need help quitting, ask your health care provider.

Medicines

• Take over-the-counter and prescription medicines only as told by your health care provider.
• Do not use over-the-counter sleep medicine. You can become dependent on this medicine, and it can make sleep apnea worse.
• Do not use medicines, such as sedatives and narcotics, unless told by your health care provider.

Activity

• Exercise on most days, but avoid exercising in the evening. Exercising near bedtime can interfere with sleeping.
• If possible, spend time outside every day. Natural light helps regulate your circadian rhythm.

General information

• Lose weight if you need to, and maintain a healthy weight.
• Keep all follow-up visits as told by your health care provider. This is important.
• If you are having surgery, make sure to tell your health care provider that you have sleep apnea. You may need to bring your device with you.

Where to find more information

Learn more about sleep apnea and daytime fatigue from:

• American Sleep Association: sleepassociation.org  
• National Sleep Foundation: sleepfoundation.org  
• National Heart, Lung, and Blood Institute: nhlbi.nih.gov  

Summary

• Sleep apnea can cause daytime fatigue and other serious health conditions.
• Both sleep apnea and daytime fatigue can be bad for your health and well-being.
• You may need to wear a device while sleeping to help keep your airway open.
• If you are having surgery, make sure to tell your health care provider that you have sleep apnea. You may need to bring your device with you.
• Making changes to sleep habits, diet, lifestyle, and activity can help you manage sleep apnea.