Melatonin is a popular supplement among those experiencing sleep issues, but is taking melatonin a good approach for sleep apnea? While melatonin is an effective sleep aid for many, it can produce varied results for those dealing with obstructive sleep apnea (OSA). 

In some cases, melatonin can aid the body to relax enough for a more decent night’s sleep. But in other instances, melatonin can have a minimal impact and may even complicate sleep apnea. It’s best to consult with a doctor before taking melatonin. 

You can also explore other types of sleep apnea vitamins, such as castor oil for sleep apnea, or medication like Xanax for sleep apnea under the supervision of a healthcare provider to see what works best for you!

In this article, we’ll dive into everything you should know about melatonin and its possible effects on those living with sleep apnea.

What Is Melatonin?

Melatonin is a natural hormone made by your pineal gland–a small gland in your brain that is part of your endocrine system. It plays a role in regulating your body’s circadian rhythm–the changes that the body experiences in a twenty-four-hour cycle. It particularly concerns your sleep and wake cycles. 

How Does Melatonin Work?

Darkness triggers melatonin production in the body. When night time comes, melatonin signals the body to sleep by relaxing the body. Light (especially blue light), on the other hand, decreases melatonin levels and tells the body to wake up.

Melatonin is commonly prescribed to people who have a hard time falling asleep at night. By taking melatonin, it’s believed that it’ll be easier for the body and mind to wind down to fall asleep.

Can Melatonin Help With Sleep Apnea?

There’s still a lot of research that needs to be done to understand the impact of melatonin on the body, and even more research is needed to see how it impacts sleep apnea. That said, current trials show promising results.

A clinical trial on the effect of melatonin on patients with obstructive sleep apnea and insomnia found that a ten-milligram dose of melatonin can “improve sleep latency, reduce mid-night wakeups, and enhance subjective sleep quality, insomnia, and sleep efficiency.” This emphasizes the importance of considering melatonin to help overcome sleep apnea. It represents a valuable tool in potentially improving sleep quality and overall well-being.

In another review on the neuroprotective effect of melatonin on sleep disorders associated with Parkinson’s disease, research found that melatonin could be a promising neuroprotector to improve sleep disorders, particularly for patients with Parkinson’s disease. 

Conversely, some sources claim that melatonin and sleep apnea don’t mix and that you should avoid taking it as it can worsen your symptoms. As OSA is caused by relaxed airway muscles, melatonin could actually complicate sleep apnea because it also further relaxes your body. It could possibly help you stay asleep, but your sleep apnea won’t go away.

The Best Vitamins for Sleep Apnea

Several supplements can help you manage sleep apnea. Find out the best options in our guide, Sleep Apnea Solution. You can also try our online sleep apnea assessment, listen to our breathing routines audio, learn about sleep apnea nutrition, and get our sleep environment checklist. Check out our resources today!

When it comes to bedtime, many medical experts believe popping a Xanax may not be your best bet. This medication, like other sedatives, is great for helping people relax. For people with sleep apnea, it may relax you a little too much. This is why vitamins for sleep apnea or melatonin for sleep apnea may be a better bet.

Health Risks of Xanax and Sleep Apnea

According to medical experts, taking Xanax when you have sleep apnea can carry some significant health risks due to its muscle-relaxant and sedative effects. Here are just a few of the risks Xanax may pose:

• Worsening airways: Xanax relaxes the muscles around the throat. This is exactly what you don’t want to happen when you’re dealing with sleep apnea! The last thing you need is anything that causes your airway to collapse, making it even harder for you to breathe at night. 
• Less oxygen: With Xanax, you may experience more frequent and more intense sleep apnea episodes, which can lower oxygen levels while you sleep. Less oxygen means your heart has to work harder. Over time, this can increase the risk of serious health issues, especially if you’re already at risk for heart problems.
• Sleepier days: After taking a sedative like Xanax, you may feel more tired than usual. When combined with untreated or worsened sleep apnea, Xanax may make you extra groggy during the day. This could make it very dangerous to drive or work and lower your overall quality of life.
• Dependency and withdrawal: The likelihood of becoming dependent on Xanax is fairly high, especially if you use it often or over an extended period. That’s why it’s usually a short-term solution and another reason it’s not recommended for sleep apnea.

Other Supplements for Sleep Apnea

Any major health decisions should be made with your doctor. Be sure to talk with them before making significant changes to your routine. That said, if you’re looking for ways to ease your sleep apnea symptoms without worrying about the risks Xanax poses, here are some other options people use to get a good night’s sleep:

• Tirzepatide: Usually taken for type 2 diabetes, tirzepatide is sometimes used for sleep apnea as it’s known to promote weight loss and can reduce the amount of tissue around the neck and throat, potentially easing airway blockages while you sleep. 
• L-theanine: An amino acid found in tea leaves, L-theanine is often taken to promote relaxation and improve sleep quality. While it doesn’t directly treat sleep apnea or prevent airway blockages, it can be a helpful supplement for those with sleep apnea because it supports relaxation and stress reduction.
• Ashwagandha: Known to calm, ashwagandha may help manage stress and help you sleep better, particularly for those who experience anxiety or stress-related sleep issues.

Other supplements like magnesium and Vitamin D could also improve your overall sleep quality and make you more relaxed before bed.

Our Approach to Sleep Apnea

While we all wish there were a magic pill to cure sleep apnea symptoms, unfortunately, there isn’t. At Optimal Circadian Health, we believe the best way to manage sleep apnea is to target the root causes, rather than just the symptoms.

Treating the root causes involves looking at lifestyle factors that can contribute to sleep apnea. These might be diet, weight, exercise habits, breathing routines, and your nightly sleep hygiene. Our book, Sleep Apnea Solution, has tips and tricks to help you make these changes in your lifestyle.

By working on underlying factors, you may find you’re not just managing the symptoms of sleep apnea–you’re building a healthier sleep foundation that supports you over the long term!

Have you ever wondered if there’s a way to break the cycle of poor sleep and weight gain that often comes as a result of sleep apnea? Supplements for central sleep apnea are one way to go, but some people may need more oxygen for sleep apnea, and others may think they should try Xanax for sleep apnea. 

However, more and more people are turning to weight loss drugs like tirzepatide for help addressing those awful sleep apnea symptoms. Tirzepatide not only helps people manage type 2 diabetes, but it has also shown serious potential in promoting weight loss. So, what does this have to do with sleep apnea? To put it simply, losing weight may improve sleep apnea symptoms.

How Does Tirzepatide Support Sleep Apnea Symptom Relief?

Extra weight around your neck and throat can make it harder to breathe while sleeping. That’s why so many people with sleep apnea struggle to get a good night’s rest. By supporting weight loss, tirzepatide might indirectly reduce snores and sleep struggles, leading to fewer overnight interruptions and better overall sleep.

Tirzepatide helps open the airway, allowing for smoother airflow and reducing the likelihood of blockages. Medical experts at the University of California in San Diego say early studies and trials of tirzepatide for sleep apnea are promising. They call it a ‘significant milestone’ for those dealing with the sleep disorder.

Benefits of Tirzepatide

Roughly 70% of people struggling with obstructive sleep apnea also deal with obesity, according to the American Diabetes Association. This is why tirzepatide could be just the thing for people dealing with sleep apnea linked to extra weight. Early research looks solid. So far, the drug seems to cut down on those nightly sleep apnea wake-up calls. 

Most of the time, treating sleep apnea means using machines like a CPAP to keep airways open. However, they can be big and bulky and must be used every night. Some people taking the drug no longer needed CPAP therapy anymore.

Tirzepatide targets both sleep apnea and weight. This also reduces the risks of heart issues and supports weight loss. 

With more studies underway, tirzepatide may lead to a new approach to managing sleep apnea. The drug may provide people with more effective options and a better chance for symptom improvement.

Are There Any Risks?

Like any drug, there are potential risks involved, which is why it is important to talk with your doctor to be sure you’re making the right decision for your health. Here are a few things to consider before taking tirzepatide:

• Allergic reaction: As with any medication, there is the possibility of an allergic reaction.
• Age: Certain age groups may be more sensitive to the drug.
• Drug interactions: Tirzepatide may interact with other medications, so it’s important to discuss all current medications with your doctor.
• Health risks: Some people have reported issues with their stomach, kidney, or pancreas after taking the medication. 

Not a Magic Cure

While tirzepatide has shown promise, it’s important to remember that it won’t solve all your sleep apnea issues. You may still need to make lifestyle changes and work to manage your worst symptoms.

At Optimal Circadian Health, we support a holistic approach to managing sleep apnea that goes beyond medication. While tirzepatide can help with weight loss and improve symptoms, we believe addressing the underlying causes of sleep apnea is necessary for long-term relief. This could mean:

• Focusing on lifestyle changes like a balanced diet, regular exercise, and good sleep hygiene practices
• Practicing breathing routines to train your airways
• Resetting and supporting your nervous system

We have resources to help you change your approach to managing your sleep apnea symptoms in our book, Sleep Apnea Solution. By blending strategies with approved medical treatments, you can create a more well-rounded plan that targets your sleep apnea at its core–ultimately leading to sweet dreams and better days!

According to the National Council on Aging, roughly thirty-nine million people in the United States are diagnosed with this sleep disorder. Many constantly search for new supplements to help with sleep apnea. Some opt to add new medications for sleep apnea to their routine, like taking tirzepatide for sleep apnea. Others want to give oxygen therapy a shot. 

Oxygen therapy doesn’t necessarily fix the airway blockages that cause sleep apnea. Instead, the extra oxygen provides additional support to maintain healthy oxygen levels in your body. It’s most often recommended for people who don’t use a CPAP machine. 

When to Use Oxygen Therapy

Because sleep apnea can cause oxygen levels to drop, doctors may prescribe supplemental oxygen for patients who don’t use CPAP or may have chronic obstructive pulmonary disease (COPD) combined with sleep apnea. If your doctor thinks oxygen therapy is right for you and your health, here’s how it works:

• A small oximeter is clipped onto your fingertip to monitor your oxygen levels at night. If your oxygen level drops below 88% for more than five minutes, it’s a sign your body could use a boost.
• The extra oxygen is sent through a thin tube (also known as a ‘nasal cannula’) that sits comfortably under your nose, usually with a flow rate of a few liters per minute.

While oxygen therapy can bump up your oxygen levels, it doesn’t solve everything. It won’t keep airways from collapsing, so issues like poor sleep and carbon dioxide buildup might persist.

Does Oxygen Therapy Work?

Extra oxygen might help some, but it certainly won’t solve all your sleep apnea troubles. 

Some studies show that oxygen therapy doesn’t reduce the number or length of breathing interruptions. This means those pesky symptoms, like daytime grogginess, don’t necessarily go away. The National Institute of Health even says extra oxygen can increase the number of sleep apnea-related breathing disturbances, in some cases. 

It can also provide you with a false sense of security. The problem is that untreated, underlying issues related to sleep apnea pose the risk of more serious problems, like stroke or heart attack.

Other Approaches to Sleep Apnea

While supplemental oxygen isn’t a cure-all for sleep apnea, there are other approaches that may be worth trying. Something as simple as changing the position you sleep in, the food that you eat, or how often you exercise may provide some relief.

At Optimal Circadian Health, we believe in a multi-faceted approach to sleep apnea. Our book, Sleep Apnea Solution, provides numerous resources to help you make lifestyle changes, improve your sleep hygiene, train your breath, and calm your nervous system. Our goal is to find healthy ways to tackle sleep apnea by addressing the root cause, helping you to overcome sleep apnea and doze off into dreamland without any unwanted interruptions!

Medications like tirzepatide and other weight loss drugs like Ozempic are becoming more popular and accessible alternatives for those struggling with sleep apnea. Taking tirzepatide or Ozempic for sleep apnea might help to support the weight loss process and open your airways to make breathing easier at night. 

Early Research, Promising Results

While the use of these medications for sleep apnea is still being investigated, as are supplements for sleep apnea, early studies show promising results for those dealing with the disorder. Doctors at the University of California in San Diego recently called tirzepatide a ‘significant milestone’ in the treatment of obstructive sleep apnea, saying it may address both metabolic and respiratory complications.

Researchers have found that tirzepatide significantly decreased how often a person experienced breathing interruptions while snoozing. Some didn’t even need a CPAP machine at night after taking it. The study also showed reduced risk of heart problems and improved their overall weight.

Due to its success, some companies have asked the US Food and Drug Administration to expand approval of weight loss drugs to address sleep apnea.

How Do These Drugs Work?

Usually used to manage diabetes, the most common weight loss medications can help improve sleep apnea. These medications can reduce the fat a person may have around their throat and neck that pushes on the airway, making it narrower and more likely to collapse while sleeping. 

If this happens, the obstruction blocks airflow. This is why if you have sleep apnea, you may feel restless, keep everyone up with your snores, or constantly wake up gasping for air. 

Medications designed for weight loss help reduce the amount of fatty tissue around the airway and make it easier for air to pass through. This could lead to fewer breathing interruptions at night, encouraging better breathing and more restful sleep.

However, weight loss medications aren’t a standalone cure for all your sleep apnea struggles. If approved by your doctor, they may be an effective part of a larger treatment approach.

A Broad Approach to Sleep Apnea

Some doctors may recommend using oxygen for sleep apnea to help improve oxygen levels during sleep, although this approach is usually used alongside other treatments like CPAP therapy. So far, early studies show weight loss medications can also help manage sleep apnea symptoms.

However, at Optimal Circadian Health, we believe the best results come from addressing the root causes of your sleep apnea. Here are a few key areas we focus on:

• Improving your diet
• Exercising regularly
• Practicing effective breathing techniques
• Aligning with natural circadian rhythms
• Resetting and supporting your nervous system

Our book, Sleep Apnea Solution, offers resources that dive into each of these areas and help you take action toward enjoying more nights of uninterrupted, restful sleep. At Optimal Circadian Health, we’re here to support you every step of the way because we feel everyone deserves a solid snooze!

Testing for oxygen saturation during the night can be useful for sleep apnea sufferers to monitor their sleeping patterns and the number and severity of breathing disturbances they have. Oxygen desaturation (dips in blood oxygen) happens when breathing pauses, temporarily causing those levels to fall.

Alongside tests like overnight pulse oximetry, keeping track of your sleep quality, the frequency of interrupted breathing, and how beneficial breathing techniques are impacting your sleep apnea can be part of a targeted approach.

Today, we’ll explain why oxygen saturation matters and discuss some of the best sleep apnea tracker and wearable tech devices you might choose to invest in, such as a Fitbit or an Oura Ring, to help monitor nighttime breathing.

Sleep Apnea and Oxygen Saturation: The Basics

There are many ways physicians and sleep specialists identify sleep apnea or review progress to determine the right treatments and lifestyle changes. Oxygen saturation monitoring is one of the most frequently used types of testing, as it reviews whether your oxygen levels fall below the healthy levels for a person of your age and general health.

People with sleep apnea often experience fluctuations. Their oxygen levels might remain consistent for much of the day or during lighter rest but drop suddenly and dramatically to as low as 70% in more severe cases.

Blood oxygen can be tracked and recorded with medical testing, such as overnight pulse oximetry. This test uses a device that clips onto a finger and stores the data captured into a device connected to it with a cable.

Alternatives include smartwatches and wearables, which, although not recommended for use instead of a properly calibrated medical testing system, can provide useful insights.

Using Wearable Tech to Monitor Oxygen Saturation Levels

Smartwatches and devices like the Oura Ring can empower wearers to monitor and trace their own sleep, nutrition, activity levels, and general wellbeing–but they are not comparable to devices or tests performed or supervised by a physician. However, the functionalities and features built into wearable devices have evolved rapidly in recent years and provide more data and information that can help users see how their lifestyle, habits, and routines affect the way they feel and sleep.

Watches and wearables primarily rely on sensors that emit infrared light and measure data by monitoring how much of that light is reflected or absorbed, with a sensor either on the reverse side of a watch or inside a fitness tracker ring. There are caveats, but many wearables are fairly reliable when measuring oxygen saturation levels, also known as ‘SpO2,’ when resting, although the data collected is thought to be less dependable when you sleep.

This is because natural movement and variations in your sleeping position can impact the measurements taken, with wearables lacking the ability to recognize these factors. That said, some series of Apple Watch have been found to have the closest correlations in terms of SpO2 readings when compared to a medical oximeter, alongside the highest instances of overestimated measurements.

Therefore, wearables might be a positive step forward in taking action to monitor your sleep and oxygen levels. Still, you should review the data with a degree of caution, recognizing that some results may be inaccurate.

Natural Ways to Augment Your Sleep Apnea Approach

If you have lived with sleep apnea for several years and recognize that measures to address your symptoms have been ineffective or that you want to try different approaches without the intrusion of a CPAP machine or mouthguard, the first step is to download your copy of Sleep Apnea Solution. This latest publication by Dr. Dylan Petkus, a leading authority on holistic sleep apnea approaches, provides detailed guidance about how and why sleep apnea occurs, the underlying reasons your smartwatch or device records regular drops in oxygen saturation, and some of the steps you can take.

Examples include effective breathing techniques, following established nutrition programs that support healthier sleeping, and adjusting your sleep schedule and environment to give your body and mind the best opportunity to wind down and prepare for rest.

Once you have downloaded your copy and digested some of the valuable information shared, you can use this to inform your approach going forward. You can also use either an oxygen saturation test or a wearable device to monitor the impacts and see how your sleep quality and quantity change over time!

Perhaps you’ve tried supplements that help with sleep apnea and positional therapy for sleep apnea, but find it’s not enough. Some people struggling with snoring and restlessness are turning to medications for sleep apnea like Ozempic, a drug known best as a treatment for diabetes. 

For those with sleep apnea, the major benefit lies in Ozempic’s effects on weight loss. A majority of those who struggle with sleep apnea also deal with excess weight. New studies are finding that ingredients in Ozempic can promote weight loss, which hopefully leads to fewer breathing interruptions at night, as well. 

Better breathing could mean better sleep, more energy, and fewer groggy mornings. While it’s not a magic solution, it can be a helpful tool.

How Weight Impacts Sleep Apnea

There are certain health conditions that can increase the risk of developing sleep apnea. For example, studies done by the American Diabetes Association reveal roughly 60% to 90% of adults with obstructive sleep apnea (OSA) are overweight. Extra weight can narrow a person’s airways and make breathing more difficult, especially at night. This could lead to snoring, tossing and turning, trouble breathing, etc. 

The symptoms of sleep apnea could lead to more weight gain, too. Not getting enough sleep can mess with hormones that control hunger, leading to more cravings and overeating. At the same time, people with OSA often gain weight more easily because their poor sleep leaves them feeling tired and less likely to be active during the day.

The Effects of Ozempic

Did you know that losing 10% to 15% of your body weight can significantly improve sleep apnea symptoms? While Ozempic isn’t officially approved for treating OSA, it’s not surprising that it may help ease some symptoms. Getting rid of excess fat around the neck and abdomen can make breathing easier while sleeping.

Some companies have approached the US Food and Drug Administration for approval of weight loss drugs like Ozempic for treating sleep apnea. However, more research is needed to understand how these medications may improve sleep apnea. That said, early results are looking promising so far.

If you struggle with sleep apnea symptoms and are intrigued by the early results, it may be worth having a conversation with your doctor to see if weight loss drugs like Ozempic are safe for you and worth adding to your treatment plan.

Addressing Sleep Apnea Symptoms

While studies are showing that drugs like Ozempic may be helpful in managing OSA, they’re not a cure for the condition. Sleep apnea is complex and influenced by different factors ranging from genetics to lifestyle. The condition often requires a multi-faceted approach to alleviate symptoms.

At Optimal Circadian Health, we help people address the root causes of sleep apnea with education about breathing routines, sleep hygiene, and other healthy lifestyle changes. Our book, Sleep Apnea Solution, contains resources including breathing routines, nutrition tips, circadian upgrade suggestions, and more.

By blending some of these strategies, we hope people find what works best for them and their situations. The goal is to get on the right track to enjoying more restful nights and energy-filled days!

Pulse oximetry is a type of testing that indicates whether the levels of oxygen in your blood are healthy, normal, and consistent. Frequent dips in oxygen levels can be a telltale sign of sleep apnea or other respiratory conditions that impact breathing function while you sleep.

Several highly advanced wearable devices and watches incorporate blood oxygen sensors and other detectors that may offer insights into your sleep. If you’re intrigued by the metrics available, it may be worth comparing brands such as Oura and Fitbit, as well as the Apple Watch for sleep apnea.

However, it’s also important to clarify that different devices have varied functionality, and tracking the levels of oxygen saturation that sleep apnea sufferers commonly find drops at night is just one way to inform your sleep apnea approach.

What Is Overnight Pulse Oximetry, and What Does it Measure?

Physicians and sleep apnea specialists may recommend an overnight pulse oximetry test to accurately estimate the extent and frequency of sleep disturbances, temporary pauses in breathing, or drops in blood oxygen levels. While pulse oximetry is one of several testing processes clinicians might use to diagnose or detect sleep apnea, it is also commonly used for other sleep disorders and isn’t a test specifically intended to identify sleep apnea.

Medical pulse oximetry tests usually involve a plastic clip that fits over the end of a finger and stays there for the night, often secured with a small strip of tape. This unit has a cable or wire connected to a box that collects the data recorded during your sleep pattern. Sleep apnea sufferers who use a CPAP machine might also have a pulse oximetry test, which feeds into the CPAP, although more modern alternatives tend to have adhesive strips that you stick to your skin.

How Does Pulse Oximetry Monitoring Help With Sleep Apnea?

Pulse oximetry is a broad-scope test that determines whether your oxygen levels fall below the ‘norm,’ which is usually assessed to be about 88% for adults and 90% for children. If your blood oxygen dips any lower, you may require treatment or might be given a diagnosis. This often follows additional tests to rule out other sleep disorders, respiratory infections, or underlying conditions that are causing low oxygen levels.

However, there are limitations here, because while oximetry testing may be accessible and low-cost, and devices are available in pharmacies alongside wearable tech that incorporates oxygen sensors, the data isn’t always 100% reliable.

For instance, fluctuations in blood oxygen can come down to a huge range of potential issues or disorders, and the quality and adhesion of the clip or strip that records data can mean the results become skewed if you move a lot during your sleep. Likewise, sleep specialists know that the stage of sleep and your normal sleeping position can also impact your recorded blood oxygen–such as sleeping on your back–which isn’t something a pulse oximetry test can account for.

Can Smartwatches and Wearables Provide Reliable Pulse Oximetry Readings?

Some more innovative wearables have the technological features to record blood oxygen saturation, such as the Oura Ring, which has an infrared sensor like those used in the finger clips provided as part of an overnight pulse oximetry test. While there are other options, including Apple Watches and Fitbits, the Oura Ring is broadly seen as a better device for more accurate blood oxygen monitoring.

These wearables are fitted with PPG technology, which can identify small variations in blood oxygen to a fairly high level of accuracy. Smartwatches and wearables are not an alternative or replacement for proper clinical testing, but if you already have sleep apnea and are looking to modify your approach to boost natural nighttime breathing, it may be useful to understand how often and to what extent your blood oxygen changes.

The essential element when using any overnight test, wearable, or device is to ensure you know how to act on the data recorded or what your results mean. For example, our latest book, Sleep Apnea Solution, covers a wide array of advice, guidance, and breathing techniques that can support healthier breathing. By using pulse oximetry or activating blood oxygen notifications through a smart device, you can get a far better idea of how following natural breathing exercises, sleep-promoting nutrition plans, and tips on a sleep-positive environment is impacting you!