Sleep apneaLiving with sleep apnea
This section offers advice on how to live well with obstructive sleep apnea.
Ways you can be your healthiest and improve your sleep apnea
You have no control over the shape of your face, or the size of your jaw or airway, but there are things that you can control that might help your sleep apnea.
You can control:
- Your diet and weight
- How much you exercise
- What medications you take
- How you use alcohol and caffeine
- Whether you smoke
Changing your diet and weight to improve sleep apnea symptoms
Many people with sleep apnea are overweight. If you lose weight, your sleep apnea symptoms may improve. Learn more about how losing weight can help improve sleep apnea.
Some people find it easier to lose weight once they get their sleep apnea treated. People who have untreated sleep apnea symptoms don't get restful sleep, and this can interfere with the signals in their brains. If you don't get enough sleep, your brain can have trouble deciding if you are hungry or full. Once you start sleeping properly, brain's hunger signal stops being confused. You know when you're full, so you know when to stop eating. You're less likely to overeat. This can help you lose weight.
Ask your doctor to refer you to a dietician to help you lose weight. Or join a proven weight loss support program. Most people need long-term support to keep the weight off.
Here are some simple ways to eat more nutritiously:
- Keep your food portions small.
- Learn to read labels for fat and calorie content. Choose nutritious foods with lower calories and fat choices.
- Have vegetables and fruit more often than juice.
- Snack on veggies with low fat dip or on air popped popcorn.
- Do not skip breakfast – skipping meals causes impulse eating.
- Drink water when you are thirsty. This will help you drink 6 - 8 glasses of water each day.
- Choose foods from the four main food groups: bread and grains, fruit and vegetables, meat and alternatives and dairy products and alternatives.
- Slow down. Take time to enjoy your meal. Notice when you feel full.
If you gain or lose more than 30 pounds, your CPAP pressure may need to be changed. If you've gained or lost 30 pounds or more, go back to your sleep specialist for another evaluation.
For more information on health eating, order Health Canada's free booklet “Eating Well with Canada's Food Guide” or “Eating Well with Canada's Food Guide – First Nations, Inuit and Métis edition” -download it here or order a print copy by calling 1-800-0-Canada (1-800-622-6232).
Exercise to improve sleep apnea symptoms
Regular exercise has many benefits for people with sleep apnea, including:
- better endurance
- better muscle tone
- more energy
- less tension, depression and anxiety
- better chance of controlling weight
- lower blood pressure
- better circulation
- lower risk of heart attack or stroke
Always speak to your doctor before starting an exercise program.
Here are some good ways to make exercise part of your routine:
- Walk every day. Even short walks are helpful.
- Park a distance from the store and walk across the parking lot.
- Use the stairs instead of the elevator
- Join an exercise program
- Go biking with friends
- Do an activity that interests you; swimming at the local pool, dancing, golfing, or another activity. Look at your local recreation guide to find what's available in your area.
For more advice, you can order Canada's Physical Activity Guide to Healthy Active Living – download it here or order a print copy by calling 1-888-334-9769.
Medications and sleep apnea
Medications such as tranquilizers or muscle relaxants can make sleep apnea worse. Please discuss all your medications with your sleep doctor, including herbal and over-the-counter remedies.
Getting dental and medical care if you have sleep apnea
If you're getting sedated (anesthesia, “going under”) for a dental procedure, a test or surgery, be sure to tell all the people looking after you that you have sleep apnea. And remember to use your CPAP machine or dental device everywhere you sleep, including times when you may stay overnight at a hospital.
You should also wear a medical alert bracelet that says you have sleep apnea.
Alcohol, caffeine, and sleep apnea
Alcohol and caffeine can cause problems with sleep if you take them within four hours of your bedtime. Avoid alcohol and caffeine before bedtime. Caffeine is found in many items including coffee, tea, soft drinks and chocolate. To avoid caffeine, drink water or decaf versions of coffee, tea, or cola. If you do want to drink something with alcohol or caffeine, drink it earlier in the day, with a meal.
Smoking and sleep apnea
Smokers are at greater risk of developing sleep apnea. Smoking can make your nose stuffy and irritated, which can interfere with your CPAP therapy. Consider the pros and cons of smoking. Once you are ready to quit, get help. Learn more about how to quit smoking and where to get help.
If your partner has sleep apnea
Sleep apnea is a serious condition. Your support will help your partner get the help he or she needs. Once your partner gets proper treatment, you may sleep better too!
Doctors, equipment suppliers and health educators work as a team to help people use their CPAP equipment successfully. You, the partner, play a very important role as well. Here are some ways you can help:
- Learn all you can about sleep apnea. To start, read through the information on this website.
- Learn about your partner's prescribed treatment for sleep apnea (for example, CPAP). Help your partner get used to his or her treatment.
- Encourage your partner to continue with the treatment.
- Reassure your partner that using CPAP does not affect how you feel about him or her.
- Support your partner's efforts to lose weight and exercise regularly and to quit smoking.
Frequently asked questions about sleep apnea
What's the difference between mild, moderate and severe sleep apnea?
Sleep specialists decide if your sleep apnea is mild, moderate, or severe by counting how many times your breathing stops each hour. The times when your breathing stops are called “apneas” or “events”. They can count these events using polysomnography or portable home monitoring.
- 5 to 15 events per hour : Mild sleep apnea
- 15 to 30 events per hour : Moderate sleep apnea
- over 30 events per hour : Severe sleep apnea
There are other things doctors consider when they are deciding how severe your sleep apnea is. Some other considerations are:
- How sleepy you feel
- How low your oxygen level dips
- How long your oxygen level stays below 90%
- Other medical conditions you may have, such as heart disease
What is central sleep apnea?
In central sleep apnea, your brain forgets to tell your muscles that you need to breathe. Your throat and airway are normal- it's your brain that has the trouble. Central sleep apnea is not as common as obstructive sleep apnea. At the present time there are no proven effective treatments for central sleep apnea. Often people with central sleep apnea have another medical condition, such as heart failure. Treating their other medical condition can improve the central sleep apnea.
It is possible to have both obstructive and central sleep apnea. This is called mixed sleep apnea.
What is sleep-hypoventilation syndrome?
When a person doesn’t breathe enough during the day and night to take in the oxygen they need and to expel the carbon dioxide, this is called is called Sleep-hypoventilation syndrome. Hypoventiation means to breathe less than is necessary to keep the levels of oxygen and carbon dioxide in the blood normal. Sleep Hypoventilation is linked to obesity, muscle weakness and use of certain medications.
The first choice of treatment for mild sleep-hypoventilation syndrome is continuous positive airway pressure (CPAP). If a person’s oxygen and carbon dioxide levels don’t improve with CPAP or if the condition is severe, the doctor will recommend a more sophisticated machine, like a bilevel positive airway pressure (BiPAP) machine.
What is Mixed or complex sleep apnea?
In Mixed or Complex sleep apnea a person has a blend of both central and obstructive sleep apnea. Each episode usually begins when your brain forgets to tell your muscles that you need to breathe (central sleep apnea). Then your body tries to breathe, but the airway is blocked (obstructive sleep apnea).
I have sleep apnea. Is it safe to travel?
Yes, it's safe for people with sleep apnea to travel, as long they continue their treatment. Sleep apnea does not take a vacation. You need to take your CPAP with you when you travel.
If you are flying, bring your CPAP machine as carry-on luggage. To make getting through security as smooth as possible, bring a letter from your doctor explaining what your CPAP machine is, and that it's medically necessary for you to use it.
The letter from the doctor should say:
- That your CPAP equipment is required for a medical condition.
- The model (e.g. ResMed S7 Elite) and the serial number of all your equipment
Check about the type of electrical supply in the country where you are traveling. You may need a converter. You may also want to bring a battery pack.
You should bring your CPAP with you everywhere you sleep. If you go to the hospital, bring your CPAP machine and use it.
You may also want to read our FAQs on CPAP treatment.
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