Smartwatches and fitness trackers provide a wealth of data about your activity levels, calories burned, and daily steps, and many advanced, modern devices also incorporate sleep monitoring functions. You might, for instance, be comparing the Oura Ring, Fitbit, and Apple Watch as an aspect of your approach to sleep apnea.

The difficulty is that fitness trackers aren’t specifically designed as sleep apnea monitors and cannot detect or diagnose the condition. However, they may be useful in tracking progress and recording the severity and frequency of waking events to check whether efforts to boost healthy nighttime breathing are working.

In this guide, we’ll examine whether a sleep study for apnea test kit at home is worth investing in or whether traditional devices like a nose ring for sleep apnea are better for your budget.

Fitness Trackers for Sleep Apnea: The Pros and Cons

Most sleep specialists and physicians advise that fitness trackers can give you handy insights but aren’t reliable enough to predict or detect sleep apnea, nor are they a foundational part of the approach they might recommend. However, there may be benefits, especially if you already wear a smartwatch or fitness ring and aren’t purchasing one solely to help with your sleep apnea. These include:

• Tracking sleep patterns and habits: Fitness watches have varied features, but most can record the number of times you wake up a night, the total hours of sleep or REM achieved, variations in your heart rate, or drops in your blood oxygen levels.
• Monitoring progress: This is a way to see whether your sleep duration and quality are increasing or how lifestyle changes and prescribed medications are influencing the severity of your sleep disturbances. 
• Contributing to efforts to become more physically active and healthy: Many people use fitness trackers to help embed new habits like walking a minimum number of steps, losing excess body weight, or burning more calories during the day.

Benefits aside, it’s important to reiterate that a fitness tracker cannot determine whether or not you have sleep apnea. The only way to confirm this is to consult a physician or sleep specialist.

Established Ways to Detect Sleep Apnea

If you suspect you have sleep apnea, a medical professional will usually start by ordering a series of tests or sleep studies. These analyze your sleep patterns and detect variations in respiration, airflow, oxygen saturation, and heart rate. This is essential because, while frequent waking, fatigue, and poor-quality sleep may be due to obstructive sleep apnea, numerous other causes may also require treatment.

Conventional tests include a polysomnogram, which is typically administered overnight in a sleep clinic with a technician monitoring the data. Because these tests are costly and require specialist facilities, they are becoming less common.

Home testing is a more typical option and works similarly to a polysomnogram using FDA-approved testing devices. The data recorded might look comparable to that tracked by a smartwatch, but the difference is in the reliability of that information.

Using a Fitness Tracker With Verified Sleep Apnea

After having sleep apnea confirmed, you can use your smartwatch or fitness tracker to see how the results vary and share that information with your physician, who will undoubtedly be interested in how efforts to promote healthier breathing and nighttime rest are impacting you. Alongside medical approaches and sleep devices, you can be proactive about enhancing natural sleep with varied proven techniques such as effective breathing routines, nutritional changes, and audio tracks to reset your nervous system.

To learn more, order your copy of Sleep Apnea Solution today and get started with a Sleep Environment Checklist, nutritional guide, and personalized Sleep Apnea Assessment included!

The sleep apnea market is vast, with a wide array of products, creams, noise machines, and ‘sleep-promoting’ devices that claim to improve nighttime breathing and lower the frequency of sleep disturbances. Nose rings, which clip gently around the septum, are one such product. Brands often use magnets, which have long been used in traditional medicines to help maintain airflow through the nostrils. However, there is limited evidence that this forms a successful part of a sleep apnea approach and is usually designed for snoring.

More technological developments include smartwatches and fitness trackers, with many comparing the Fitbit Charge 6 and the Oura Ring to extract meaningful data about their sleep quality and to give them more information about how efforts to boost healthier nighttime breathing are working.

Wearable Sleep Apnea Devices and Their Uses

If you’re looking for the best sleep apnea tracker, you may be interested in a watch or ring that records your sleep, blood oxygen levels, and number of waking instances. This way, you can get a handle on how often your sleep is interrupted and how much deep sleep you’re actually getting per night.

Can a fitness tracker detect sleep apnea? These wearables don’t necessarily confirm whether or not you have sleep apnea, nor are they used as an alternative to a medical diagnosis; instead, they monitor sleep patterns and metrics.

Types of Sleep Trackers and Monitoring Devices

Options currently available include:

• Smartwatches, which often have health apps within their operating systems and monitor basic information like the amount of sleep achieved, that you can potentially share with your physician if you have concerns
• Patches fitted with sensors, which act a lot like a conventional oximetry test, using a laser to record sleep data; most are connected to an app or monitoring device
• Alternative devices, like wrist straps that measure blood oxygen saturation, heart rate, or snoring intensity and transmit data to an app or store it for you to upload to a device or application

The caveat is that devices like the Apple Watch, Oura Ring, Fitbit, and others aren’t considered 100% reliable and instead offer generalized insights into your sleep habits. This is because most wearables aren’t calibrated like a medical testing device and are primarily designed to monitor your movement and activity rather than a sleep tracker specifically engineered for this purpose.

Can Nose Rings and Other Sleep Aids Make a Difference to Sleep Apnea?

Whether you’re interested in using a fitness tracker or other devices as part of your sleep apnea approach, it’s worth conducting some research as many have limited effectiveness or work for some people and not others. Nose rings, mouthguards, anti-snoring strips, white noise machines, and chin straps are normally used for snoring and shouldn’t be sold or advertised as ‘cures’ for sleep apnea. We know that these claims are often untrue and unsupported by verified clinical evidence.

Some sleep apnea sufferers find that sleep aids do, however, help to some extent, although the best guidance is usually to take a more holistic stance and address your sleep habits, patterns, and hygiene to support healthier nighttime breathing. Examples might include going to bed at the same time every night to establish a routine, maintaining a comfortably cool temperature, paying attention to your nutrition and hydration, and avoiding screens or caffeine in the evening.

Expert Insights Into Enhancing Natural Sleep 

Investing in gadgets and devices can become exorbitantly expensive without any real improvements, which is why education and understanding the causes of sleep apnea can be transformative. Sleep Apnea Solution, the latest publication from Dr. Dylan Petkus, is available to download now. You can also attend one of his high-demand sleep masterclasses, which can provide the baseline knowledge you need to start taking action to help overcome sleep apnea once and for all!

Wearable sleep trackers can monitor and report on data to help quantify the reduced oxygen saturation that sleep apnea sufferers often experience–but what is the difference between an Oura Ring and a Fitbit, and can modern tech really track symptoms reliably? Those who use the Oura Ring for wellness monitoring generally find that the data relevant to their sleep apnea is more accurate, but many of the advanced wearable devices provide baseline sleep quality and quantity statistics.

Let’s look at the data and metrics a tracker provides, as well as some other ways to incorporate sleep tracking into your sleep apnea approach.

How Can Smartwatches and Wearables Help Monitor Sleep Apnea?

A growing number of devices on the market offer some level of sleep monitoring, from the Apple Watch to the Oura Ring and the Fitbit band we’ve mentioned. Samsung Galaxy Watches now come with a Health Monitor app as standard, which detects signals of poor sleep quality or disrupted rest. The later Apple Watch Series has a Breathing Disturbances tracker built into the operating system.

You can also try varied methods of addressing snoring or intermittent pauses in your breathing, such as a nose ring for sleep apnea.

Symptoms and Data Monitored by Wearable Tech During Sleep

Depending on the device you have or intend to buy, wearables can tell you:

• The time you spend sleeping each night
• How that sleep is split between deep and light sleep and periods awake
• The amount of time it takes for you to sleep once in bed
• Whether you are likely to feel rested and energetic through ‘sleep scoring’

More advanced devices can also capture data on blood oxygen levels, which can tell you if you have experienced sudden dips during sleep due to temporary pauses in your breathing. The relevance and usefulness of this information may vary. However, you might compare sleep scoring with and without a nose ring or mouth guard or see how changing your sleeping position affects your rest.

Other Ways of Tracking Sleep Apnea Breathing Disturbances

Physicians and sleep specialists rarely rely on non-clinical tech to monitor sleep apnea symptoms. Still, they might recommend sleep tracking to enable them to review how your sleep patterns and oxygen levels are stabilizing.

• Home sleep tests, such as overnight pulse oximetry tests, use a clip with a small light sensor attached to your finger. At-home sleep analytics can measure blood oxygen levels, breathing patterns, airflow, and heart rate.
• Nocturnal polysomnography testing is more intensive and uses equipment that monitors a broader range of health markers, such as movements in your arms and legs, lung and brain function, and heart rates, alongside blood oxygen levels.

The difficulty may be that some smartwatches, wearable tech, and portable devices do not have a clinical level of accuracy or cannot be fully calibrated, which means the results may not be conclusive or may be subject to a margin of error.

Which Is the Best Sleep Apnea Tracker for Everyday Use?

Ultimately, the right tracker or wearable may depend on your budget, general lifestyle, and the value you extract from the data provided. Acting on your sleep monitoring reports and understanding which changes have positively impacted your sleep isn’t always easy, which could mean an expensive smartwatch has little effect.

If you’re looking to take a proactive approach to sleep apnea, we recommend using some of the many resources available from Optimal Circadian Health, including the comprehensive Sleep Apnea Solution guide or one of the masterclasses hosted by sleep apnea specialist Dr. Dylan Petkus. Equipping yourself with knowledge about how and why sleep apnea occurs may be more effective than the smartest tech and give you actionable steps to put in place and promote healthier nighttime breathing!

Sleep apnea can be caused by tooth or jaw misalignment, or issues with your dental arch. In these cases, orthodontists can apply aligners like braces to help you manage the root cause of your sleep apnea.

Sleep apnea is a complex condition, which is why patients are often recommended different approaches to deal with its symptoms–from taking supplements that treat sleep apnea to getting sinus surgery for sleep apnea. Orthodontic methods are another common option. 

In this post, we’ll explore the role of orthodontics in treating sleep apnea, as well as connect you to resources that can offer a more natural approach to enhancing your sleep.

How Orthodontists Can Help With Sleep Apnea

Sleep apnea is largely muscle-related. However, in some patients, the root cause of the disorder is actually orthodontic. This is where an orthodontist comes in.

In most situations, orthodontists will put on aligners or braces to reposition your teeth or hold your jaw so that your mouth is in the right position, with the goal to help you sleep better at night. They may also use a mandibular advancement splint, which is a custom-fit brace that changes your jaw’s alignment and widens your mouth’s airway, reducing blockages. 

When dealing with sleep apnea in kids, orthodontists may also use a rapid palate expander, which is bonded or cemented onto the upper molars to widen the space in the child’s upper jaw.

Braces Versus Other Sleep Apnea Approaches

Braces can be a useful method for dealing with sleep apnea, and it’s especially ideal for patients whose disorder is primarily caused by dental issues. That said, orthodontics may be coupled with other techniques, such as using a continuous positive airway pressure (CPAP) mask or machine at night.

Sleep apnea is unique for every person. It’s best to consult your primary healthcare provider to find the best plan that fits your specific needs and preferences.

Orthodontics Versus Sleep Apnea

Orthodontics might not be the catch-all solution to your sleep apnea, because there is not enough research to prove it can actually help. The current evidence suggests that dental procedures are helping patients better manage their symptoms, but research is ongoing.

Interestingly, several studies look into sleep apnea cases in children. A systematic review and meta-analysis determined that interceptive orthodontic treatments showed “overall favorable effects” on respiratory outcomes in obstructive sleep apnea (OSA) in children. However, the review notes that the treatment can’t be suggested as an elective for OSA due to the low body of evidence Another review stated that “orthodontic treatments may be effective in managing pediatric snoring and [OSA].”

Concerning sleep apnea in adults, current literature supports the role of orthodontics as a sleep apnea approach. A study demonstrated that adjusting and expanding the jaw can “possibly improve” the apnea-hypopnea index (AHI or the combined average number of breathing disturbances that occur per hour of sleep) and oxygen saturation levels in adults. The use of oral appliances–including ones with different mandibular protrusion positions–has shown promising results in reducing AHI scores and regulating oxygen saturation levels.

Natural Approaches to Sleep Apnea

Sleep apnea is often caused by many different factors, so healthcare professionals often suggest comprehensive and multidisciplinary approaches, including orthodontics and dental procedures.

Other approaches to sleep apnea can include breathing routines, supplements, and mechanical assistance, like CPAP machines or mouth tape. To get more ideas on how to help overcome sleep apnea, be sure to get our book, Sleep Apnea Solution!

Sleep apnea is a disorder that causes you to stop breathing while you sleep. It occurs when your brain fails to trigger your muscles to breathe regularly or when your airways–including your nasal passages–are blocked. 

Sinus surgery is an option that many consider to manage sleep apnea, but is it effective? Current research doesn’t provide any conclusive evidence to support sinus surgery as the best medicine for sleep apnea. However, some studies suggest that it could be good for those with mild to moderate cases of the disorder.

What Is Sinus Surgery?

Your sinuses are cavities within your skull that make up your airway system. They make mucus that drains out your nasal passages, keeping your nose clean and free of bacteria, allergens, and other pathogens.

Sinus surgery is a procedure that typically involves removing blockages, such as polyps or cysts, in your sinuses to reduce inflammation and limit possible infections. As such, it can be an option for sleep apnea patients who want to improve airflow in their noses and prevent breathing disruptions during their sleep.

Septoplasty and turbinate reduction are the most common types of nasal surgery for addressing sleep apnea. These procedures enlarge the septum or turbinates to allow air to more freely flow through them.

Does Sinus Surgery Help with Sleep Apnea?

More research is needed to determine if sinus surgery definitely helps with sleep apnea. Existing studies provide mixed results.

In a 2022 systematic review, it was found that isolated nasal surgery didn’t improve the apnea-hypopnea index (AHI–the combined average number of disrupted breathing periods that occur per hour of sleep) in the majority of studies that were analyzed. However, the meta-analysis suggested a slight decrease in AHI after nasal surgery, though this was still not clinically relevant enough to recommend the procedure as a first-line approach for obstructive sleep apnea (OSA). 

Similarly, a 2014 study on the impact of combined nasal surgery and endoscopic sinus surgery on OSA showed only a slight improvement in AHI in a certain group of patients. The authors determined that it doesn’t cure OSA nor does it have any significant clinical impact.

On the other hand, in 2021, the American Academy of Otolaryngology-Head and Neck Surgery published a position statement claiming that “nasal surgery is a beneficial modality for the treatment of OSA.” It said that nasal surgery can improve compliance with continuous positive airway pressure (CPAP), referencing a comparative study that demonstrated how septoplasty and inferior turbinate reduction led to better CPAP adherence in patients. 

The paper also suggested that nasal surgery can “improve quality of life in patients with sleep apnea,” and concludes that “nasal surgery as the sole intervention may effectively treat OSA in a subset of patients.”

Should I Get a Sinus Surgery for My Sleep Apnea?

Sinus surgery could aid in some cases of sleep apnea, but it’s not the singular solution to managing the disorder. Before you decide whether or not to undergo the procedure, consult with your doctor to explore all of your available options–especially if you’re experiencing a more serious case of OSA.

Several alternative methods are available for dealing with sleep apnea, such as CPAP mechanisms like nose masks for sleep apnea or other doctor-recommended interventions like braces for sleep apnea. Natural remedies, such as supplements, breathing techniques, and lifestyle and diet changes, can also be extremely helpful.

Learn more about these approaches for sleep apnea on our website and check out our book, Sleep Apnea Solution, today!

Continuous positive airway pressure (CPAP) machines and nose masks are the standard approach for obstructive sleep apnea (OSA), despite the numerous top supplements for sleep apnea on the market. Nose masks are the most common CPAP masks used, and are ideal for patients that move around in their sleep or need high air pressure settings, as prescribed by their doctor. 

This method ensures that airways are always supported by pushing pressurized air into your airway passages (i.e. nose and mouth). Previously, CPAP was only applied with a nasal mask. Nowadays, there are different types of masks, including oronasal (full-face) and oral (hybrid). 

Types of Masks for Sleep Apnea

Every sleep apnea case is different, and there are a variety of CPAP masks available to fit each patient’s needs, preferences, and physical attributes. It’s best that you try out different sizes and types to find the right one, as guided by your healthcare provider.

Here’s a look into the three main types of CPAP masks:

Nasal Masks

Nasal masks cover the entire or bottom half of your nose, and rests on the bridge of your nose like a pair of glasses. They extend downwards and seal around your nose, allowing them to push pressurized air into your nostrils. Nose masks are great for people who sleep on their backs or their sides, and for those who don’t want to fully cover their face.

Nasal Pillow Masks

Nasal pillow masks are similar to regular nasal masks, except that they have a low-profile design that typically only fits between your nose and upper lip. They’re fairly unobtrusive, which is why many people prefer them. It’s easier to read or watch television while wearing this style of mask. 

Nasal pillow masks are ideal for people who shift sleeping positions through the night. They’re also good for people with facial hair.

Oronasal Masks

Oronasal masks are full-face masks that fit over your nose and mouth, sealing against your chin. Unlike nose masks, these deliver pressured air orally, making them the best type for those who breathe through their mouths. 

Oronasal masks securely attach to your face, making it ideal for patients who require high-pressure settings because there’s a lower chance they come loose during the night. That said, it might be uncomfortable for those who don’t like to have their entire faces covered.

The Importance of Mask Selection for CPAP Outcomes

The mask you wear can directly impact the outcomes of your CPAP approach to sleep apnea. This is why it’s crucial to select the right type and size for your condition.

A workshop report from the American Thoracic Society revealed that, in most cases, nasal masks are typically the best option for most patients, despite the prevalence of mouth breathing in OSA patients. The authors highlighted how mask selection affected the management of nasal symptoms in controlled studies, and encouraged patients to actively take the time and effort to select a properly-fitted mask.

Another review noted that most studies showed that oronasal masks are less effective than their nasal counterparts. The paper concluded that oronasal masks–which are often associated with lower adherence and higher CPAP abandonment–can compromise CPAP treatment effectiveness.

Alternative Approaches to Nose Masks for Sleep Apnea

While CPAP may be the go-to method for managing sleep apnea, there are alternative approaches available. These include the use of natural medicine such as marijuana for sleep apnea or other supplement–which you can find in our guide–and more drastic changes, like sinus surgery for sleep apnea. If you’re looking for a new way to deal with your sleep apnea-related issues, be sure to get ideas from our book, Sleep Apnea Solution!

In recent years, marijuana has become more accepted into the medical community as an aid for certain health problems, including mental health disorders and muscle-related issues. In some cases, people use it as a way to manage symptoms surrounding bad sleep habits–but is it the best medicine for sleep apnea?

Marijuana, in some cases, may help manage the symptoms of sleep apnea. Some individuals have said that its sedative effects have helped them wind down and stay asleep through the night. However, no scientific studies support a connection with marijuana’s efficacy as an approach to sleep apnea.

If you’re exploring alternative solutions to deal with your sleep apnea, like using a nose mask for sleep apnea or applying castor oil for sleep apnea, you can get our book, Sleep Apnea Solution, for ideas!

In this post, we’ll take a closer look at current evidence surrounding marijuana as an approach to sleep apnea.

Marijuana and Sleep Apnea

The research around how marijuana can help patients with sleep apnea is still ongoing. Marijuana comes in different strains–with some posing stimulative effects–while others have a more sedative impact. The former is believed to potentially bring positive results to those suffering from sleep-related ailments. 

The findings of a study titled, Pharmacotherapy of Apnea by Cannabimimetic Enhancement, the PACE Clinical Trial: Effects of Dronabinol in Obstructive Sleep Apnea found that a synthetic version of dronabinol–a molecule found in cannabis plants–is safe for use in instances of obstructive sleep apnea (OSA). The results support the therapeutic potential of marijuana (cannabinoids) in patients with OSA. 

Dronabinol was associated with a lower overall apnea-hypopnea index (AHI–the scale that measures sleep apnea), better self-reported sleepiness, and greater overall satisfaction with the treatment method. That said, the study recognizes that larger-scale clinical trials are still necessary for more accurate approaches to cannabinoid therapy for sleep apnea.

Another investigation showed that combining the agent oleamide (a fatty amide derived from oleic acid) and tetrahydrocannabinol ​​(THC–the main active ingredient of cannabis) helps stabilize respiration in all sleep stages. Patients experiencing nightmares who were previously diagnosed with post-traumatic stress disorder (PTSD) also responded well to synthetic cannabis medicine, with responses saying that they experienced a reduced frequency of nightmares. 

The paper also supports the claim that synthetic dronabinol can be recommended as a short-term approach for sleep apnea. It concludes that additional research is necessary for more definitive answers.

The American Academy of Sleep Medicine’s Position Statement

In 2018, the American Academy of Sleep Medicine published a position statement stating that medical cannabis and/or its synthetic extracts should not be used as an approach for sleep apnea due to “unreliable delivery methods and insufficient evidence of effectiveness, tolerability, and safety.” 

It goes on to say that OSA should be excluded from the list of chronic medical conditions for state medical cannabis programs, encouraging patients with OSA to instead discuss their options with licensed medical providers at accredited sleep facilities.

Alternatives to Marijuana for Sleep Apnea

Marijuana poses several benefits for different kinds of patients, including those dealing with sleep apnea. However, because the extent of its effects has not been thoroughly studied, it’s best to find alternative methods to manage the symptoms of the sleep disorder. 

Our Sleep Apnea Solution book provides you with various resources that you can try to enhance natural sleep. This resource gives you access to breathing exercises, diet recommendations, circadian rhythm upgrades, and other methods to approach your sleep apnea naturally. You can also check out our guide for sleep apnea supplements that you can take to help overcome your nighttime issues!

Castor oil is popular for its laxative, moisturizing, anti-inflammatory, and anti-microbial properties. Recently, it has even made waves as an approach to sleep apnea, with users claiming that castor oil has helped them sleep better, deeper, and more consistently. 

But is castor oil an effective natural medicine for sleep apnea? More studies need to be completed in order to accurately identify the benefits of using castor oil in aiding sleep-related issues. It may be useful, but it’s likely best as a complement to other approaches.

What Is Castor Oil?

Castor oil is a vegetable oil derived from the seeds of the Ricinus communis plant (castor plant). It’s considered important for its commercial value, because it’s largely used to manufacture soaps, lubricants, coatings, and other similar products. 

Castor oil also contains properties that have made it valuable in the sphere of natural medicine. It’s been used for thousands of years for various purposes, like inducing labor, healing wounds, and treating constipation.

Benefits of Castor Oil

Castor oil is often marketed to provide a wealth of benefits, but how many of these benefits are supported by science? Here’s a quick look into the uses and benefits of castor oil, as well as its efficacy:

Laxative

The only FDA-approved health use for castor oil is as a natural laxative. It works by stimulating the muscle contraction in your intestines, pushing poop through your colon. 

It’s used to relieve temporary constipation, as well as for bowel cleansing before relevant medical procedures, like a colonoscopy. Castor oil, however, isn’t recommended for long-term use as you could experience negative side effects.

Inducing Labor

Castor oil has been used for centuries to help induce labor in women. A 2017 study showed that women who consumed the castor oil cocktail to induce labor were able to give birth vaginally with little to no maternal or fetal complications. That said, its effectiveness is yet to be fully supported by rigorous research, so pregnant individuals should consult with a healthcare professional before consuming castor oil.

Anti-Inflammatory

Some research involving animals reveals that castor oil has anti-inflammatory abilities that can help fight swelling and related pain. A recent trial also points to evidence that it can be used for patients with knee arthritis as a nonsteroidal anti-inflammatory drug.

Healing Wounds

Castor oil has antibacterial and antimicrobial properties that may speed up wound healing, prevent infections, and reduce inflammation when it’s combined with other ingredients. However, you should only use it in this way under the direct supervision of a medical care provider.

Moisturizing

Castor oil contains fatty acids, so many believe that it has moisturizing effects. Its anti-bacterial and anti-inflammatory features are also said to help with fighting acne. Notably, there is currently no research to support these claims.

Can Castor Oil Help Overcome Sleep Apnea?

Much like in the case of other aids like melatonin for sleep apnea or marijuana for sleep apnea, there’s no substantial evidence that proves that castor oil can help overcome sleep apnea. However, some people say that it has helped them get longer hours of sleep at night. 

To use castor oil to manage cases of insomnia, you can dab one to two drops of castor oil on your eyelids and rub them in, taking care not to get it into your eyes or to rub the oil into your feet.

Natural Sleep Apnea Remedies

If you’re looking for natural medicine for sleep apnea, check out our guide for the top supplements that you can use. You can also try our book, Sleep Apnea Solution, for more tips on how to naturally approach sleep apnea!