Obstructive sleep apnea does not only mess up your nights, it plays havoc with all aspects of your life. Unfortunately, it affects everything from concentration and mood to social and professional relationships. While everyone develops sleep apnea for different reasons, an element that is often overlooked is the relationship between sleep apnea and weight loss. Observational studies suggest that a 10% weight gain can increase the apnea-hypopnea index by 32%.
This blog traces the relationship between sleep apnea and obesity and how shedding pounds might help you get off that CPAP machine. So, stick around to learn how you can sleep better, breathe easier, and possibly even avoid surgery, simply by managing your weight.
What is Obstructive Sleep Apnea (OSA)?
Before exploring the complexities of sleep apnea and weight loss, let’s first understand how sleep apnea affects the body. OSA is a condition where the muscles in your throat relax excessively during sleep, leading to brief and repeated blockages in your airways. Precisely, these interruptions can last for several seconds or even minutes, causing your body to wake up repeatedly throughout the night to restore regular breathing.
Consequently, this cycle of frequent awakenings prevents restful sleep, leading to uncomfortable and rattled nights. Therefore, you feel tired, muffled, and exhausted the following day. This causes excessive daytime sleepiness where you lack focus to complete the daily chores. Other symptoms of sleep apnea include loud snoring, difficulty concentrating, dry eyes, and irritability. If left untreated, sleep apnea can increase the risk of heart failure, stroke, lower life expectancy, diabetes, and high blood pressure.
How are Sleep Apnea and Weight Loss Related?
While everyone has unique implications of sleep apnea, many individuals hold an undeniable link with weight. Studies have shown that excess weight, particularly in the abdominal and neck regions, can worsen the symptoms of sleep apnea. When you gain weight, fat deposits accumulate around your throat and neck, making the airway narrower. This narrowing increases the likelihood of airway obstructions due to greater neck circumference, which is closely related to OSA.
Here’s where the charm of weight loss kicks in. Losing weight can reduce the amount of fat around the neck and throat, relieve pressure on the airway, and significantly improve sleep apnea symptoms. Importantly, many patients report experiencing fewer apneas and better-quality sleep after losing as little as 10% of their body weight. But how much weight do you need to lose to notice a significant improvement? Let’s see!
How Much Weight to Lose to Get Off CPAP?
To further clarify the proximity of sleep apnea and weight loss, one must know the answer to the question: “Can I get off my CPAP machine by losing weight?”
The answer to this varies based on the severity of sleep apnea, current weight, and how much weight must be lost. Luckily, for mild to moderate sleep apnea, 10-15% weight loss can drastically lower the dependence on CPAP therapy. Moreover, it may completely debunk the need for sleep apnea treatment in some cases. However, consistency remains key here. Sustainable weight loss with a mix of diet and exercise can result in long-term improvements in sleep apnea symptoms.
Despite that, more severe cases of sleep apnea may require an even more substantial loss of weight. Still, it may not eliminate the need for CPAP. Yet, even a modest weight reduction can help make your CPAP therapy more effective by reducing the severity of airway obstructions. This is why it is extremely essential to get the hang of the information surrounding sleep apnea and weight loss.
Can Sleep Apnea Cause Weight Gain?
Now, let’s address the reverse of the equation: Can sleep apnea cause weight gain? Unfortunately, the answer is yes. Sleep apnea, especially when left untreated, can trigger a vicious cycle of weight gain. Here’s how it works:
Hormonal imbalance
People with sleep apnea often experience fragmented sleep, leading to sleep deprivation that disrupts hunger-regulating hormones. Hence, the imbalance in these hormones signifies the connection between sleep apnea and weight loss. For example, leptin signals fullness, while ghrelin stimulates hunger. Typically, sleep deprivation causes lower leptin levels and higher ghrelin levels, making individuals feel hungrier and more likely to overeat.
High Cortisol
Additionally, chronic sleep deprivation raises cortisol, the stress hormone, which promotes fat storage, particularly around the belly. As a result, this further contributes to weight gain and exacerbates sleep apnea. Again, this explains why there is a strong correlation between sleep apnea and weight loss.
Lack of Energy
Moreover, the fatigue and headaches caused by untreated sleep apnea decrease energy levels, leading to a lack of motivation for physical activity. This sedentary lifestyle increases the risk of weight gain, which in turn worsens sleep apnea symptoms.
So, in essence, the cycle of sleep apnea and obesity feeds into itself. The more you gain weight, the worse your sleep apnea symptoms become, leading to even more weight gain. This makes addressing sleep apnea a critical step in any weight management plan.
Can Losing Weight Help Sleep Apnea?
Now that we know there is a profound connection between weight loss and sleep apnea, we can safely say that losing weight may suppress its symptoms. But how exactly does it work? Here are a few ways in which weight loss benefits those with sleep apnea:
Reduces Fat Around the Neck
Neck circumference is a strong determining factor of the connection between sleep apnea and weight loss. When you lose weight, the fat around your neck decreases, thereby reducing the obstruction in your airways and improving breathing during sleep.
Improves Muscle Tone in the Airway
When you lose weight, you improve your overall muscle tone, including the muscles in the throat. Essentially, stronger muscles help to keep the airways open during sleep. Henceforth, this reduces the frequency and severity of apneas, further backing the link between sleep apnea and weight loss.
Reduces Inflammation
Obesity is often linked to systemic inflammation, which can exacerbate sleep apnea symptoms. Losing weight reduces inflammation throughout the body, which can improve airway function.
Weight Loss Strategies to Manage Sleep Apnea
To improve sleep apnea symptoms, adopt a balanced approach with a nutrient-rich diet, regular exercise, and consistent sleep habits. Focus on whole foods, limit processed sugars and incorporate physical activity like walking or swimming. Prioritize sleep hygiene by maintaining a regular bedtime and avoiding caffeine before sleeping. If needed, consult a healthcare provider or sleep study for personalized sleep apnea and weight loss guidance.
Conclusion: Weight Loss as a Path to Better Sleep
The link between sleep apnea and weight loss is apparent. For many people, losing weight can considerably improve sleep apnea symptoms, reduce the need for CPAP therapy, and contribute to better overall health. Even if you can’t totally cure your sleep apnea, lowering weight can improve your sleep quality, daytime mood, and long-term health outlook.
If you want to take control of your sleep apnea, losing weight might be the key to getting a better night’s sleep. Begin small, maintain consistency, and embrace the transforming potential of weight reduction. For a personalized treatment module for sleep apnea, access sleep telemedicine or book your appointment today.
