Sleep apnea is a condition that causes breathing to stop and start repeatedly while sleeping. It may occur up to 400 times per night, with each pause lasting 10 seconds or longer.
There are two main types of sleep apnea. Obstructive sleep apnea (OSA) occurs when the soft tissues in your throat relax, temporarily blocking airflow. Central sleep apnea occurs when your brain doesn’t send the correct signals to the muscles that control breathing.
Sleep apnea can compromise sleep quality, leading to daytime sleepiness, memory issues, and increased long-term health risks, including weight gain. Carrying extra body weight can also increase the risk of obstructive sleep apnea or make symptoms more severe.
About 90% of people with obstructive sleep apnea are also overweight or obese. There’s a strong connection between sleep apnea and excess weight, with one often contributing to the other.
Weight Gain May Lead To Sleep Apnea
Excess weight raises the risk of obstructive sleep apnea and is one of the most common causes. An increase of just 10% of your body weight can make you six times more likely to develop obstructive sleep apnea.
As body weight increases, so does the potential severity of your sleep apnea.
Sleep Apnea May Contribute to Weight Gain
Sleep apnea can also contribute to or cause weight gain. Poor or disrupted sleep interferes with hunger and satiety (fullness) hormones. When you don’t get enough sleep, your body produces more ghrelin (which makes you feel hungry) and less leptin (which helps you feel full).
Research suggests that inadequate sleep is also associated with other factors that can lead to weight gain. These include:
- Increased cravings for sugary or high-calorie foods
- Daytime sleepiness or fatigue, which can make it more challenging to stay physically active and burn calories
- Slower metabolism and metabolic dysfunction
CPAP Therapy and Weight Changes
Sleep apnea and excess weight can be challenging to manage without treatment and lifestyle changes.
Continuous positive airway pressure (CPAP) therapy is the most common and effective treatment for obstructive sleep apnea. While many assume that treating sleep apnea with CPAP will lead to weight loss by improving energy and sleep quality, evidence suggests that this may not always be the case.
Several studies have found that some people gain a small amount of weight after starting CPAP therapy. One study found that the longer a person used CPAP, the more likely they were to gain weight.
Researchers have several theories about the cause of this weight gain. Some suggest that CPAP may slow your body’s metabolism, while others say the weight gain may be related to fluid retention associated with CPAP use. In some cases, weight gain may be attributed to an increase in lean body mass, such as muscle, rather than fat.
CPAP helps improve breathing and sleep quality. People on CPAP therapy who want to lose or maintain their body weight should prioritize lifestyle changes, such as regular exercise and a balanced diet, to support weight loss or prevent weight gain over time.
Sleep apnea and excess weight can increase your risk of other health conditions. When they occur together, the effects on your body may be even more harmful.
Sleep apnea reduces oxygen levels during sleep, forcing your body to work harder to maintain breathing and deliver oxygen-rich blood to the organs and tissues. Over time, this can lead to widespread inflammation and damage to your blood vessels, organs, and other body systems.
Untreated sleep apnea is linked to a higher risk of many health conditions, including:
- High blood pressure
- Heart attack, heart failure, or stroke
- Type 2 diabetes
- Chronic kidney disease
- Gastroesophageal reflux disease (GERD)
- Certain cancers, such as pancreatic, kidney, and skin cancer
- Eye conditions like glaucoma and dry eye
- Dementia
- Depression
Excess body weight is also associated with many of the same health risks. Together, sleep apnea and overweight or obesity can strain many systems in your body. That’s why it’s important to recognize the connection and take steps to address both conditions.
Weight loss can help reduce sleep apnea symptoms and, in some cases, resolve the condition completely. Studies show that losing 10-15% of body weight can reduce the severity of sleep apnea by up to 50%. Some people who lose weight find their sleep apnea resolves entirely, especially if excess weight is the primary cause.
Weight loss doesn’t cure sleep apnea for everyone. Genetics, age, the shape of your airways, and other underlying conditions can also contribute to the development of sleep apnea.
While weight loss is not a guaranteed cure for sleep apnea, it is important for managing the condition. It can help reduce symptom severity, improve sleep quality, and promote better overall health.
Managing your weight can help improve your overall health and reduce sleep apnea symptoms. These lifestyle habits may help prevent weight gain or support weight loss:
- Get treatment for sleep apnea: Using a CPAP machine or another prescribed therapy can improve your sleep quality, reduce daytime fatigue, and help regulate the hormones that control your feelings of hunger and fullness.
- Watch your calorie intake: To lose weight, you generally need to burn more calories than you take in. Tracking your eating habits and limiting high-calorie snacks can help you stay within a caloric deficit. Focusing on whole, nutrient-rich foods that keep you fuller for longer may also help.
- Stay active: Regular physical activity supports weight loss and improves energy levels. When you’re tired, gentle movements like walking, stretching, or yoga can help.
- Improve your sleep habits: Good sleep hygiene supports better rest and may make it easier to manage your weight. Try to go to bed and wake up at the same time every day. Avoiding caffeine, alcohol, and screen time before bed may also help improve your sleep quality.
- Manage stress: Stress can lead to emotional eating and disrupt your sleep. Try relaxation techniques such as deep breathing, meditation, journaling, or spending time outdoors to help lower your stress level and support your overall well-being.
If you’re unsure where to start, it can help to consult a healthcare provider. A sleep specialist can help you find the proper treatment for sleep apnea, while a registered dietitian can help you build an eating plan that supports your weight goals.
Sleep apnea and weight gain are closely connected. Overweight and obesity can increase the risk of sleep apnea, and sleep apnea can make it harder to maintain a weight that’s healthy for you.
Treating sleep apnea with CPAP therapy and adopting lifestyle habits, including physical activity and a balanced diet, can help you manage your body weight, reduce sleep apnea symptoms, and improve your overall health.
