obstructive sleep apnea risk snoringChronic Conditions

Snoring & Tired? You Might Have Obstructive Sleep Apnea

Do you often feel sleepy during the day? Do you feel exhausted in the mornings, despite the amount of sleep you get? Have you been told that you snore? If you answered yes to these questions, you may be at risk for obstructive sleep apnea (OSA). Obstructive sleep apnea is a dangerous condition that can ruin your health and quality of life when unaddressed. But fortunately, it is easily diagnosed and treatable. In this article, I will discuss exactly what obstructive sleep apnea is, how you can know whether you are at risk, and what you can do about it.

What is Obstructive Sleep Apnea?

Obstructive sleep apnea (OSA or simply, “sleep apnea”) is a condition that occurs when your airway becomes intermittently blocked while you are sleeping, preventing you from getting enough air into your lungs. This results in low oxygen levels in the blood which can end up affecting your health in many ways—one of which is chronic fatigue and daytime sleepiness. When sleep apnea is left untreated, it can lead to high blood pressure, worsen heart conditions, and increase your risk of a stroke or a heart attack.

Signs and Symptoms of Obstructive Sleep Apnea

The main symptom of obstructive sleep apnea is daytime sleepiness. The main warning sign of obstructive sleep apnea is constant snoring. Together, these signs and symptoms suggest that you may be at high risk of having obstructive sleep apnea. Ask yourself if you experience any of the following symptoms of obstructive sleep apnea. If you sleep in close proximity to someone, also ask them if they have ever noticed the following signs at night.

  • Daytime sleepiness and constant fatigue
  • Constant snoring at night (often loud)
  • Choking, snorting, or gasping while asleep
  • Pauses in breathing during sleep
  • Waking up at night feeling short of breath
  • Not feeling refreshed upon waking up in the morning (no matter how much sleep you get)
  • Morning headaches
  • Poor concentration and mental functioning
  • Feeling depressed or irritable during the day

Risk Factors for Obstructive Sleep Apnea

Certain people are more at risk of having obstructive sleep apnea than others. These are people who are either anatomically prone to airway blockage or have lifestyle habits that contribute to it. Ask yourself if you have any of these risk factors for obstructive sleep apnea:

  • Being overweight or obese
  • Drinking alcohol in the evening
  • Taking sleeping pills or muscle relaxants regularly
  • Having enlarged tonsils
  • Sleeping on your back
  • Smoking cigarettes

Obstructive Sleep Apnea Self-Assessment:
Calculating Your OSA Risk

Ask yourself the following questions:

  1. Do you snore loudly (louder than talking or loud enough to be heard through closed doors)?
  2. Do you often feel tired, fatigued, or sleepy during the daytime?
  3. Has anyone ever noticed that you stop breathing during your sleep?
  4. Do you have or are you being treated for high blood pressure?
  5. Is your body mass index (BMI) higher than 35 kg/m2?
  6. Are you over 50 years old?
  7. Is your neck circumference greater than 16 inches (40 cm)?
  8. Are you male?

How many times did you answer YES?

0 – 2
You are at low risk for OSA

3 – 4
You are at intermediate risk for OSA

5 – 8
You are at high risk for OSA

If you scored a 5 or above on the OSA Self-Assessment, I would strongly encourage you to have a talk with your health care professional about your symptoms. If your doctor suspects that you may have obstructive sleep apnea, the next step would be to see a sleep specialist and to get a sleep study. There are different types of sleep studies, some of which are performed overnight in a clinic, others which can be done at home with special medical equipment. If you are diagnosed with OSA, your doctor will then discuss with you your treatment options.

Obstructive Sleep Apnea: What You Can Do About It

While the mainstay of OSA treatment is to use a continuous positive airway pressure (CPAP) breathing machine at night, there are some things that you can do on your own to help reduce your risk or improve the severity of your symptoms:

Avoid alcohol, sleeping pills, or muscle relaxants

These substances decrease the muscle tone in the back of your throat, which puts more pressure on your airway. By avoiding them, you will be eliminating one factor that contributes to a blocked airway.

Stop smoking

Cigarette smoke irritates your tissues, causing swelling in the airway that can worsen symptoms.

Treat your allergies

If you also suffer from seasonal allergies, your nasal passages and airways are already irritated and inflamed. By getting your allergies under control, you will not only improve your symptoms but will feel better overall.

Lose weight

If you are overweight or obese, studies have shown that weight loss can significantly decrease symptoms caused by obstructive sleep apnea.

In addition to lifestyle habits, the manner in which you sleep can also affect your symptoms. By optimizing your sleeping habits, you can also help to improve the severity of your symptoms:

Sleep on your side

Some people only experience sleep apnea when sleeping on their back. This is because lying on your back makes it easier for your tongue and oral soft tissues to obstruct your airway. If you find yourself rolling onto your back during sleep, use the Tennis Ball Trick: Sew a tennis ball into a pocket onto the back of your sleeping shirt. This will prevent you from inadvertently turning onto your back during the night.

Prop your head up

Elevate your body from the waist up by using a foam wedge or special cervical pillow. This method also helps to improve heartburn symptoms.

Open your nasal passages

Use a nasal saline spray or irrigation system (neti pot) before going to bed or consider wearing a nasal strip while sleeping.

By doing your part to optimize your lifestyle and sleeping habits, you will not only help improve your symptoms of fatigue and reducing your risk of developing obstructive sleep apnea, but you will be helping your overall health.

*The information presented in “Snoring & Tired? You Might Have Obstructive Sleep Apnea” can be found in Being Empowered for a Healthy Heart: A personal guide to taking control of your health while living with chronic conditions, by Phoebe Chi, MD, MPH.


Phoebe Chi, MD
Phoebe Chi, MD

A physician-educator and managing editor of PhoebeMD: Health + Inspiration, Dr. Chi aims to inspire, inform, and empower the reader community. She is the author of Being Empowered for a Healthy Heart: A personal guide to taking control of your health while living with chronic conditions, a poetry-infused health guide, and founder of Pendants for a Cause, a nonprofit organization with the purpose of raising funds to fight illness, provide care, and bring awareness to medically vulnerable populations around the world.

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25 replies »

  1. Great post! Sleep apnea is so prevalent and many people don’t even know they have it. I’m a pediatrician and I see kids all the time who also suffer from obstructive sleep apnea so I know how important it is to recognize. I have some posts about sleep on my blog thesolutionissleep.com, feel free to drop by and take a look!

  2. Very informative article. Thank you for sharing.
    Base on above mention I don’t think I have symptoms of Apnea. To which I am happy about.
    I believe in keeping fit and eating healthy.

  3. Sleep apnea sure can disrupt your life. It’s important for EVERYONE that it be addressed but for some reason there are people who choose to just live with it. Thanks for the information – I’m going to print it out and give it to my husband (!)……

    Hugs, Pam

  4. I got diagnosed about 4 years ago. About 2 years ago, I made some big lifestyle changes and incorporated a weekly exercise plan with the help of a friend. I have since dropped 45# and feel much better and am almost back to marriage weight 😂. I still feel like I need my machine even with the weight loss but my apnea was more severe. My one brother is a skinny bean pole and he has it too. I suspect some aspects of this are genetic.

  5. A most excellent review of sleep apnea. If you think you may be at risk, get yourself checked out. The health effects of sleep apnea are devastating over time.

    • You are exactly right. Many people are not aware of how severe the health consequences of sleep apnea are and how important it is to get it treated. Thanks for reading! 🙂

  6. Thanks for the article. I have mild apnea. I just lost 20 pounds and it’s better and doctors think if I lose another 20 I won’t have the problem anymore. Any thoughts on that as a possibility? Thanks.

    • I definitely agree with your doctor! Of course the degree of improvement would depend on your current weight as well as your anatomy, but weight loss almost always leads to improvement in sleep apnea–along with having other health benefits. Good luck to you!

    • I also stopped snoring after loosing weight a few years ago and I’ve since maintained a healthy workout ever since.

  7. My husband told my doctor 2 years ago that it was creepy when I quit breathing at night. I was tested and now have my cpap. It is the best thing that has happened to me in years. I sleep great and I don’t rock the house with my snoring. My mask just covers my nose and we call it my snorkel. My husband so go when we travel the first thing he does is set up my snorkel when we get to our room. I have carried it all over the world with me. Never leave home without it.

  8. I do t thi k I have this and don’t think I snore all the time. I’m always tired but I put it down to brain injury amd never feeling I’ve had enough sleep. I’m booked in for a sleep clinic but haven’t prioritised me for several months! Charming all the same since I live alone and don’t know if I snore…….just imagine I do. Cheers,H

    • Hi Helen! I think it’s good that you will eventually get a sleep study. There are actually different types of sleep apnea, and obstructive sleep apnea (the snoring kind) is just one of them. Never hurts to get it check out, since it can really affect your health if not treated. Cheers!

  9. Even with a machine that I use every night I feel tired. I have fibromyalgia. So then I think… Why bother with machine… When I do that, I am a different tired!!

    • I’m glad you use your CPAP. Even though it might not eliminate the fatigue you feel from your fibromyalgia, treating your sleep apnea will save you from a lot of other serious health consequences. Best of luck to you! 🙂

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