Plus, learn how to fix them, so you can breathe — and sleep — easier.
The good news about obstructive sleep apnea (OSA) is that it’s a very treatable condition, for the most part.
Continuous positive airway pressure (CPAP) therapy is not only highly effective at helping you breathe better at night, but may also stave off some of the complications of OSA, such as high blood pressure.
Using a CPAP machine isn’t the only way to treat the condition, though. Certain lifestyle habits also play a big role in managing OSA — for better or worse. Here’s a look at some unhealthy habits that could be worsening OSA and what you can do to change them.
Habit #1: You Use the CPAP Incorrectly
CPAP therapy uses a mask to deliver continuous air pressure through your airway during sleep, which helps keep the area open and prevents breathing disruptions. But if the mask doesn’t fit correctly, it can end up leaking, which means you might not be reaping all of the benefits of treatment.
“A poor CPAP mask fit essentially means most of the air is not getting where it needs to go: to your airway,” says Alex Dimitriu, MD, a board-certified sleep specialist and founder of Menlo Park Psychiatry & Sleep Medicine in Menlo Park, California.
The Fix CPAP mask leaks are a common problem, research shows. Be on the lookout for signs that the device may be leaking, and let your doctor or sleep specialist know about it. They can help you make adjustments.
If you notice loud hissing noises coming from the machine, that’s a sign the mask may not be fitting properly or part of the machine may be damaged. Experiencing symptoms such as snoring, waking up multiple times throughout the night, and morning headaches or bouts of fatigue are also red flags, says Dr. Dimitriu.
Habit #2: Your Diet Is High in Ultra-Processed foods
Research shows that diets high in these sorts of foods (for example, convenience foods, packaged snacks, and sugary drinks) can make it harder to maintain a lower weight. And obesity is known for making OSA more difficult to manage, since excess body fat can make the airway narrower and more prone to nighttime blockages.
The Fix Try to have more meals and snacks of whole, minimally processed foods. Snack on fruit and nuts instead of chips or crackers; drink water or sparkling water instead of soft drinks; and have oatmeal or yogurt for breakfast instead of a store-bought muffin or granola bar.
Over time, these changes can help you get closer to a healthier weight and gain control over OSA symptoms, says Dimitriu. People with OSA who lose just 5 to 10 percent of their body weight experience a major improvement in symptoms, research shows.
Habit #3: You Drink Alcohol, Especially Before Bed
A cocktail or glass of wine might help you unwind, but it can make it harder to snooze soundly as the night goes on. Alcohol prompts your tongue and throat muscles to relax, which can cause or worsen the airway blockages that are behind snoring and sleep disruptions.Alcohol also makes sleep more fragmented, so the shut-eye you do get ends up being lighter and less restorative.
The Fix Many sleep medicine experts, including Dimitriu, strongly encourage people with OSA to avoid drinking. “The less, the better,” he says. If you do choose to drink, be mindful of the timing. “Ideally, you should avoid drinking within three to four hours of bedtime and stick to one or two drinks max,” says Dimitriu.
Habit #4: You Sleep on Your Back
Even if you use a CPAP machine, you still shouldn’t sleep on your back. The position makes your airway more likely to collapse, causing snoring or breathing disruptions. So it’s worth settling into another position that encourages you to breathe easier.
The Fix Try to sleep on your side. This helps keep your airway open, reducing the odds of snoring, so you sleep more soundly. For maximum comfort, tuck a pillow between your knees. It’ll take the strain off your hips and help keep your spine properly aligned.
Habit #5: You Stay Up Too Late
Resist the urge to burn the midnight oil or watch another episode on Netflix. Poor sleep hygiene, including an inconsistent bedtime, tends to go hand in hand with daytime fatigue, which may already be a struggle for you.
The Fix OSA already makes it hard to get enough deep sleep, so it’s even more important to implement healthy sleep habits, says Dimitriu. That starts with going to bed at a time that will allow you to log the recommended seven to nine hours of sleep.
Habit #6: You Smoke
People who smoke are nearly twice as likely to have OSA as nonsmokers, possibly because smoking causes an inflamed and swollen upper airway, research shows. (Even people without OSA who smoke tend to take longer to fall asleep and have less restful sleep than those who don’t smoke.) It’s also thought that smoking can make existing OSA more severe.
The Fix Even though it’s challenging, quitting smoking will likely improve sleep apnea — not to mention your overall health. Talk with your doctor if you need help. They can recommend resources that make quitting easier.
The Takeaway
Although obstructive sleep apnea can be treated effectively with continuous positive airway pressure therapy, there are also lifestyle changes you can make to manage the condition.
At night, make sure the CPAP mask fits properly, and try to sleep on your side (rather than your back) whenever possible.
Go to bed at a regular time, and try to avoid alcohol, especially in the hours before bed.
