Waking Up Tired? 5 Treatments That Can Help Combat Sleep Apnea

A restless night may be more than just stress or late-night screen time. Obstructive Sleep Apnoea (OSA) is a serious yet often undiagnosed sleep disorder marked by repeated pauses in breathing during sleep.

These interruptions reduce oxygen supply, fragment rest and, over time, increase the risk of hypertension, heart disease, diabetes and cognitive decline. Mental health is also closely affected, with higher rates of anxiety, mood disorders and concentration issues seen in those with untreated OSA.

A recent global survey by ResMed found that nearly one-third of respondents struggle with poor sleep multiple nights a week, with stress and anxiety emerging as leading triggers. Experts say identifying and managing sleep apnoea early can significantly improve both physical and psychological well-being.

Warning Signs To Watch For

• Loud, chronic snoring with choking or gasping sounds

• Sudden awakenings during sleep

• Excessive daytime fatigue despite adequate hours in bed

• Morning headaches or dry mouth

• Irritability, poor focus or low mood

• Breathing pauses noticed by a partner

According to sleep health specialists, treatment should address both the physical airway obstruction and associated mental stressors.

Five Effective Ways To Manage Sleep Apnoea

1. CPAP Therapy

Continuous Positive Airway Pressure (CPAP) therapy remains the frontline treatment for moderate to severe OSA. The device keeps airways open using steady air pressure during sleep. Research published in The Lancet has highlighted improvements in cardiovascular outcomes and cognitive function among consistent CPAP users.

2. Stress Reduction And Psychological Support

Poor sleep and stress often create a self-perpetuating cycle. Practices such as mindfulness meditation, breathing exercises, cognitive behavioural therapy and relaxation routines can help stabilise sleep patterns and ease nighttime anxiety.

3. Weight Control And Physical Activity

Excess body weight is a major contributor to airway obstruction. Gradual weight reduction combined with regular aerobic exercise can lower the severity of apnoea episodes while also improving overall mood and energy levels.

4. Lifestyle And Positional Modifications

Simple changes can make a difference. Sleeping on your side, avoiding alcohol or sedatives before bedtime, limiting screen exposure at night and maintaining a consistent sleep schedule can reduce apnoea frequency and enhance sleep quality.

5. Orofacial (Myofunctional) Therapy

Targeted exercises for the tongue and upper airway muscles may strengthen airway stability. Studies suggest this therapy can reduce apnoea severity in selected patients, especially when combined with other treatments.