What Is Sleep Apnea?
Sleep apnea is a sleep disorder in which breathing repeatedly stops and starts during sleep. These interruptions can reduce airflow and, in some cases, lower the amount of oxygen reaching the body.
Because these breathing disruptions can repeatedly disturb sleep, a person may wake feeling tired even after spending enough time in bed. Sleep apnea can also affect concentration, memory, mood, and daytime alertness.
The condition is particularly important to recognize in adults because the risk of obstructive sleep apnea tends to increase with age and is associated with several cardiovascular and metabolic conditions. However, sleep apnea can affect people of different ages and body sizes.
Important: Loud snoring is a common warning sign, but not everyone who has sleep apnea snores.
The Two Main Types of Sleep Apnea
There are two major forms of sleep apnea: obstructive sleep apnea (OSA) and central sleep apnea (CSA).
| Type | What happens? |
|---|---|
| Obstructive sleep apnea | The upper airway becomes narrowed or blocked during sleep, reducing or stopping airflow. |
| Central sleep apnea | The brain temporarily fails to send the appropriate signals to the muscles responsible for breathing. |
Obstructive sleep apnea is the more common form. Central sleep apnea has different causes and may be associated with certain heart, neurological, or medication-related conditions.
There is also treatment-emergent central sleep apnea, in which central breathing pauses develop during treatment for obstructive sleep apnea. This is a more specialized form that requires evaluation by a healthcare professional.
What Happens During Obstructive Sleep Apnea?
During sleep, the muscles supporting the tongue, soft palate, and other tissues in the throat naturally relax.
In some people, this relaxation causes the upper airway to become too narrow or close temporarily.
When airflow is reduced or stopped, the brain can briefly arouse the person from sleep so the airway can reopen. These awakenings may be so brief that the person does not remember them.
The cycle can happen repeatedly throughout the night, disrupting normal sleep.
This helps explain why someone can spend seven or eight hours in bed but still wake up feeling as though they barely slept.
Common Symptoms of Sleep Apnea
Sleep apnea symptoms can occur during both the night and the day.
Nighttime symptoms may include:
- Loud or habitual snoring
- Pauses in breathing noticed by a bed partner
- Gasping, choking, or snorting during sleep
- Waking with a dry mouth
- Difficulty staying asleep
- Restless or fragmented sleep
Daytime symptoms may include:
- Excessive sleepiness
- Persistent tiredness
- Difficulty concentrating
- Problems with attention or memory
- Irritability or mood changes
- Morning headaches
These symptoms are not specific to sleep apnea, so experiencing one of them does not automatically mean that you have the condition. A proper medical evaluation is needed for diagnosis.
A symptom people often overlook: daytime sleepiness
Feeling unusually sleepy during the day deserves attention, particularly if it happens despite getting what seems like enough sleep.
Untreated sleep disorders can increase the risk of fatigue-related errors and injuries, especially when driving or working long hours.
If you become drowsy while driving, do not try to push through it. Stop driving and address the cause of the sleepiness.
What Causes Sleep Apnea?
The causes depend on the type.
Causes of obstructive sleep apnea
OSA occurs primarily because the upper airway becomes narrowed or blocked during sleep.
Factors that can contribute include:
- Excess body weight
- A naturally narrow airway
- Enlarged tonsils or other airway structures
- A thicker neck
- Nasal congestion
- Family history
- Aging
- Alcohol use
- Certain sedating medications
- Smoking
- Hormonal changes
These factors do not affect everyone in exactly the same way. A person does not need to have obesity to develop obstructive sleep apnea.
Causes and risk factors for central sleep apnea
Central sleep apnea occurs for a different reason: the brain temporarily fails to send the normal signals needed to control breathing.
Risk factors can include:
- Older age
- Certain heart conditions
- Previous stroke
- Opioid medications
- Certain neurological or medical conditions
Because central sleep apnea can have different underlying causes, it is particularly important not to assume that every type of sleep apnea should be managed in the same way.
Who Is at Higher Risk?
Sleep apnea can affect almost anyone, but certain factors increase the likelihood.
Risk factors for obstructive sleep apnea include:
Age: OSA becomes more common with increasing age.
Excess weight: Extra tissue around the upper airway can contribute to airway narrowing.
Airway anatomy: A naturally narrow airway or enlarged tissues can increase the likelihood of obstruction.
Family history: Having relatives with OSA may increase risk.
Alcohol or sedative use: These substances can relax muscles in the upper airway and worsen obstruction.
Smoking: Smoking can contribute to inflammation and fluid retention in the upper airway.
Nasal congestion: Persistent difficulty breathing through the nose can contribute to sleep-disordered breathing.
Certain health conditions: High blood pressure, type 2 diabetes, heart failure, previous stroke, and other conditions can be associated with increased risk.
Women can also develop sleep apnea, and risk may change with hormonal changes and menopause. Sleep apnea in women can sometimes be overlooked because symptoms do not always present as the stereotypical picture of loud snoring.
Can You Have Sleep Apnea Without Being Overweight?
Yes.
Excess weight is an important risk factor for obstructive sleep apnea, but it is not a requirement.
Airway anatomy, age, family history, nasal obstruction, hormonal factors, and other medical conditions can contribute to OSA. Cleveland Clinic also notes that people of any body size can develop sleep apnea.
This is important because assuming that sleep apnea only affects people with obesity can delay diagnosis.
How Is Sleep Apnea Diagnosed?
Sleep apnea cannot reliably be diagnosed based only on snoring or daytime fatigue.
A healthcare professional will typically consider your symptoms, medical history, risk factors, and sleeping patterns.
A sleep study may then be used to determine whether abnormal breathing occurs during sleep.
Two commonly used approaches are:
1. Overnight sleep study
A laboratory-based sleep study, called polysomnography, can monitor several body functions while you sleep, including breathing, oxygen levels, heart activity, and brain activity.
2. Home sleep apnea testing
Some adults may be appropriate candidates for testing at home.
However, home testing has limitations and is not appropriate for every person or every type of sleep disorder. For example, it does not provide the same information as a full polysomnogram and may not identify central sleep apnea.
The appropriate test should be determined by a qualified healthcare professional.
What Is the Apnea-Hypopnea Index?
You may hear the term AHI, or apnea-hypopnea index, when discussing sleep apnea.
The AHI represents the average number of apnea and hypopnea events occurring per hour of sleep.
For adults with obstructive sleep apnea, commonly used categories are:
| AHI | Classification |
|---|---|
| 5–14 events/hour | Mild |
| 15–29 events/hour | Moderate |
| 30 or more events/hour | Severe |
The AHI is an important measurement, but healthcare professionals interpret it together with symptoms, medical history, and other findings rather than treating the number in isolation.
How Is Sleep Apnea Treated?
Treatment depends on the type of sleep apnea, its severity, the underlying causes, and the individual’s health.
There is no single treatment that is appropriate for everyone.
CPAP and other PAP therapies
Continuous positive airway pressure (CPAP) is one of the best-known treatments for obstructive sleep apnea.
A CPAP machine delivers pressurized air through a mask to help keep the airway open during sleep.
Other positive airway pressure devices may be appropriate for certain patients.
NHLBI-supported research identifies positive airway pressure therapy as a common and effective treatment, although long-term adherence can be difficult for some people.
If a CPAP mask feels uncomfortable, that does not necessarily mean CPAP will not work for you. Different mask styles and sizes are available, and proper fit can make a significant difference in comfort and effectiveness.
Oral appliances
Some people with obstructive sleep apnea may benefit from an oral appliance, which is a specially designed mouthpiece intended to help maintain an open airway.
This approach is different from simply buying an over-the-counter mouthguard. Appropriate devices should be selected and managed with qualified healthcare professionals.
Positional therapy
For some people, sleep apnea is worse when sleeping on the back.
Changing sleep position may therefore be recommended as part of treatment, particularly for positional obstructive sleep apnea.
Weight management
When excess weight contributes to OSA, weight loss may reduce the severity of the condition.
Importantly, weight management should be viewed as one component of treatment rather than a reason to delay evaluation or prescribed therapy.
Research summarized by NHLBI indicates that weight loss can improve sleep apnea in people with obesity and type 2 diabetes.
Surgery and other treatments
In selected cases, healthcare professionals may recommend surgery to address anatomical problems contributing to airway obstruction.
Other treatments may include specialized devices or therapies for particular forms of sleep apnea.
Central sleep apnea may require treatment of an underlying medical condition, medication changes, PAP therapy, oxygen, or other specialized approaches depending on its cause.
Can Lifestyle Changes Help Sleep Apnea?
Healthy lifestyle habits can support sleep health and may reduce certain risk factors for obstructive sleep apnea.
They should not be presented as a guaranteed cure.
Helpful habits may include:
- Maintaining a healthy weight or working toward gradual weight loss when appropriate
- Getting regular physical activity
- Avoiding or limiting alcohol, particularly near bedtime
- Avoiding smoking
- Managing nasal congestion
- Maintaining a regular sleep schedule
- Sleeping on your side when recommended
- Following your prescribed sleep apnea treatment consistently
Mayo Clinic notes that exercise may improve OSA symptoms even without weight loss, while avoiding alcohol and certain sedating medications may reduce factors that contribute to airway obstruction.
Good sleep habits are also important for overall sleep quality. The CDC recommends consistent sleep and wake times, a comfortable bedroom environment, limiting electronics before bed, regular exercise, and avoiding large meals and alcohol close to bedtime.
What About Food and Nutrition?
Nutrition can play an important supporting role in overall health, particularly when it helps a person maintain a healthy weight and manage conditions associated with sleep apnea.
A practical eating pattern can emphasize:
- Vegetables and fruits
- Beans and other legumes
- Whole grains
- Nuts and seeds
- Fish and other nutrient-dense protein sources
- Minimally processed foods
- Adequate fiber
- Appropriate portions
At the same time, nutrition should not be promoted as a substitute for diagnosing or treating sleep apnea.
There is currently no specific food, tea, herb, supplement, or “natural remedy” established by the sources reviewed here as a standalone cure for sleep apnea.
SUNDRG HEALTH evidence note: Claims that particular foods, herbs, essential oils, supplements, or detox programs can “open the airway,” “cure sleep apnea,” or replace CPAP require substantially stronger evidence before they should be presented as established medical advice.
Sleep Apnea and Heart Health
Sleep apnea is important not only because it disrupts sleep but also because it is associated with cardiovascular and metabolic health problems.
Research and clinical sources identify associations between sleep apnea and conditions such as:
- High blood pressure
- Heart disease
- Stroke
- Abnormal heart rhythms
- Type 2 diabetes
- Metabolic problems
NHLBI notes that sleep apnea research has helped establish links between sleep apnea and conditions including obesity, type 2 diabetes, high blood pressure, stroke, and heart disease.
Mayo Clinic similarly describes cardiovascular and metabolic complications associated with obstructive sleep apnea.
However, an important distinction should be made:
An association between two health conditions does not automatically prove that one condition directly causes the other in every person.
Researchers continue to study the mechanisms connecting sleep apnea with cardiovascular and metabolic disease.
Why Sleep Apnea Matters for Daytime Safety
One of the most immediate concerns with untreated sleep apnea can be excessive daytime sleepiness.
Poor-quality sleep can impair attention and concentration. In some people, this may lead to unintended episodes of sleep during the day.
This becomes especially important when driving, operating machinery, or performing safety-sensitive work.
If you regularly struggle to stay awake while driving, treat the symptom seriously and seek medical evaluation. Do not rely on caffeine or willpower to compensate for significant sleepiness.
Sleep Apnea and Hospital Care
Sleep apnea can also matter when a person is hospitalized or undergoing a procedure.
The American Academy of Sleep Medicine’s 2025 systematic review found that obstructive sleep apnea is common among hospitalized adults and may create additional considerations around monitoring, diagnosis, treatment, and post-discharge care. The review also emphasized that evidence is not equally strong for every inpatient intervention.
If you already have sleep apnea, tell your healthcare team before surgery or hospitalization.
Also tell them about your CPAP or other sleep-apnea treatment and any medications you take.
When Should You Talk to a Healthcare Professional?
Consider discussing sleep apnea with a healthcare professional if you:
- Snore loudly on a regular basis
- Have been told that you stop breathing during sleep
- Wake up choking or gasping
- Feel unusually tired despite adequate time in bed
- Frequently fall asleep during the day
- Have difficulty concentrating because of sleepiness
- Have persistent morning headaches
- Have unexplained fragmented sleep
- Have significant sleepiness while driving
- Have risk factors for sleep apnea
A bed partner can sometimes notice breathing pauses that the person experiencing them does not remember.
If someone has observed repeated pauses in your breathing during sleep, that information can be useful when speaking with a healthcare professional.
Frequently Asked Questions About Sleep Apnea
Is sleep apnea dangerous?
Sleep apnea can be a serious medical condition, particularly when it remains untreated. It can cause substantial daytime sleepiness and is associated with cardiovascular and metabolic health problems.
Can snoring mean I have sleep apnea?
It can, but snoring alone does not establish a diagnosis. Not everyone who snores has sleep apnea, and not everyone with sleep apnea snores loudly.
Can you have sleep apnea without knowing it?
Yes. Breathing interruptions may be noticed by a bed partner rather than the person experiencing them. Some people mainly notice the daytime consequences, such as fatigue or sleepiness.
Can sleep apnea go away?
It depends on the type and the underlying causes.
Some people with obstructive sleep apnea experience substantial improvement after addressing contributing factors such as excess weight or anatomical obstruction. Others require ongoing treatment. Central sleep apnea also requires management based on its specific cause.
Does losing weight cure sleep apnea?
Weight loss can improve obstructive sleep apnea in people for whom excess weight is a contributing factor, but it should not be assumed to eliminate the condition in every person.
Is CPAP the only treatment?
No. Treatment options can include PAP therapy, oral appliances, positional therapy, lifestyle measures, surgery, and other specialized treatments depending on the type and severity of sleep apnea.
Can natural remedies cure sleep apnea?
There is not enough evidence in the sources reviewed to claim that herbs, teas, supplements, essential oils, or specific foods can cure sleep apnea.
Healthy nutrition, physical activity, weight management, avoiding smoking, and limiting alcohol can support overall health and may help address some risk factors, but they should not replace appropriate diagnosis or prescribed treatment.
How much sleep do adults need?
The CDC recommends at least seven hours of sleep for adults ages 18–60, while recommendations are generally seven to nine hours for adults ages 61–64 and seven to eight hours for adults 65 and older. Individual sleep needs vary.
The important point is that sleep duration and sleep quality are both important. Someone can spend enough time in bed but still have poor-quality sleep because of repeated breathing interruptions.
Practical Takeaways
Sleep apnea is more than ordinary snoring or occasionally having a poor night’s sleep.
It is a medical sleep disorder in which breathing repeatedly becomes interrupted during sleep. Obstructive sleep apnea occurs when the airway becomes blocked or narrowed, while central sleep apnea involves problems with the brain’s signals that control breathing.
The most important steps are:
- Recognize the warning signs. Loud snoring, gasping, witnessed breathing pauses, and excessive daytime sleepiness deserve attention.
- Do not assume body size determines risk. People of different body sizes can develop sleep apnea.
- Get evaluated if symptoms persist. A sleep study may be needed to confirm the diagnosis.
- Understand your treatment options. CPAP/PAP therapy, oral appliances, positional therapy, lifestyle changes, and other treatments may be appropriate depending on the individual.
- Support your overall health. Regular activity, nutritious eating, healthy weight management, avoiding smoking, and limiting alcohol can contribute to better health and sleep.
- Do not replace proven treatment with unproven remedies. Natural wellness practices can complement appropriate care but should not be presented as cures without adequate evidence.
- Take daytime sleepiness seriously. Avoid driving when you are too sleepy to drive safely.
Good sleep is an important part of overall health. If your sleep is repeatedly interrupted by breathing problems, the goal should not simply be to “sleep longer.” The first step is understanding why your sleep is being disrupted and getting the appropriate evaluation.
Medical Disclaimer
This article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you suspect that you or someone you know has sleep apnea, speak with a qualified healthcare professional. Seek urgent medical attention for severe breathing difficulty, chest pain, sudden neurological symptoms, or other signs of a medical emergency.
Sources:
- CDC — About Sleep
- NHLBI — Sleep Apnea
- Mayo Clinic — Sleep Apnea: Symptoms and Causes
- Mayo Clinic — Sleep Apnea: Diagnosis and Treatment
- Cleveland Clinic — Sleep Apnea
- CDC/NIOSH — Sleep Disorders
- NHLBI — Sleep Apnea Research
- American Academy of Sleep Medicine — 2025 Systematic Review
- Swain SK. Current Medical Treatment of Obstructive Sleep Apnoea: A Narrative Review. Apollo Medicine, 2024.
