Valerian root is one of several plant-derived ingredients commonly used in natural remedies for sleep apnea and snoring. With multiple medications, herbal teas, and supplements on the market, a growing proportion of people with sleep apnea are turning to natural products to support restful sleep, alongside breathing exercises and practical sleeping aids.

While it should not be regarded as a cure or standalone resolution, Valerian root is thought to provide relaxation and assist with healthy sleep. It could potentially be a useful tool to help with overcoming sleep apnea. Today, we’ll look at whether Valerian root might be an effective sleep apnea herbal treatment, the properties inherent in the plant that may be beneficial, and myth-bust some common misconceptions.

What Is Valerian Root: And Can it Help With Sleep Apnea?

Let’s start by clarifying that Valerian is an herb that has been used in ancient medicine for hundreds of years. It is originally native to Europe and Asia. The plant’s root has long been considered a dietary supplement that might help with sleep disorders, stress, fatigue, and digestive complaints.

There are hundreds of forms of Valerian root you might opt to purchase, including teas, tablets, capsules, and tinctures that are taken as drops. Like many traditional herbal supplements, Valerian root is one of the anti-inflammatory herbs sleep apnea sufferers may perceive as helping them rest and ease their breathing. However, it’s important to note that varied responses to plant-based supplements are common.

While some clinical trials have found that Valerian root effectively augments sleep in patients undergoing cancer treatments, with secondary outcomes addressing daytime fatigue, other systematic reviews have been less conclusive, although noting that the herb is safe and well-tolerated for most people.

Therefore, some people with sleep apnea might find that an herbal tea containing sleep-focused ingredients like Valerian root and chamomile helps them relax; others may experience very little difference, often depending on the quality and dosage of the supplement and the person’s reaction.

Is Valerian Root a Potential Sleep Apnea Cure?

Currently, there is no universal cure for sleep apnea, and any products or herbal supplements claiming to work as a comprehensive solution should be regarded with caution. Further studies are needed to quantify whether and how Valerian root may be most effective.

However, there are chemical compounds within Valerian root and other herbal ingredients thought to affect the way our bodies and brains work, which researchers have identified as including:

• Essential oils: Natural plant concentrates extracted from flowers, leaves, seeds, and bark with varied chemical compositions
• Flavonoids: Plant, fruit, and vegetable compounds believed to help neutralize free radicals–the molecules that cause inflammation and several diseases
• Lignans: Plant compounds that may offer anti-inflammatory properties and assist with conditions related to high blood pressure
• Iridoids: Organic compounds used in anti-inflammatory and antiviral pharmaceutical products 

Each of these ingredients is used in varied herbal and medical brands, most often combined with dietary adjustments to introduce more foods and plants that contain anti-inflammatory properties. The idea is that by reducing inflammation in the airways, sleep apnea sufferers may experience less airflow resistance.

Valerian Root and Sleep Apnea: The Conclusion

As we’ve seen, studies have conflicting opinions. Not all agree that Valerian root effectively boosts sleep quality or assists in getting to sleep faster, nor do all teas and supplements contain consistent doses of Valerian root. That said, anecdotal findings suggest that some people find herbal products, good sleep hygiene, stress reduction, and breathing techniques useful and form part of their approach to sleep apnea.

For more information about natural ways to promote easy nighttime breathing, our Sleep Apnea Solution book is a valuable resource with in-depth guides and insights into the actionable steps that may help!

Natural sleep apnea remedies have grown in popularity, especially because the most recent data indicates that around 80% of all the expected cases of sleep apnea are undiagnosed. Many are looking for holistic options to help promote healthy nighttime breathing.

While there are varied results and outcomes, some of the most in-demand herbal teas and supplements include those that have long been thought to be helpful for sleep, such as chamomile, and ancient herbal ingredients like Valerian root.

In this guide, we’ve summarized some of the possible options if you are interested in adopting a healthy sleep apnea diet plan, incorporating herbal teas, or finding ways to optimize your rest overnight.

Natural Supplements That Can Potentially Help With Sleep Apnea

Before discussing herbal products, it’s important to clarify that most are not approved or licensed by the US Food and Drug Administration (FDA), and the quality, concentration, and traceability of teas and tinctures may vary considerably. That said, the herbal products available on the market that may prove beneficial include:

•  Valerian root sleep apnea teas and supplements that are subject to varying opinions but may slow the pace of breathing
• Calming ingredients, creams, and oils like lavender oil and chamomile tea
• Vitamins, including vitamin C, vitamin E, vitamin D, and B vitamins, may assist with amino acid protection, protecting cells from damage and lowering the frequency of sleep apnea
• Magnesium, an antioxidant and natural mineral that may be deficient in some people with sleep disorders

Most natural and herbal supplements are available as manufactured products but can also be introduced via a healthy diet through foods, vegetables, fruits, and seeds. For example, magnesium is found in whole grains, nuts, dark chocolate, Greek yogurt, spinach, and some breakfast cereals, and most beneficial vitamins are equally available through natural food sources.

Risks of Some Unregulated Sleep Apnea Herbal Product

Supplements containing melatonin are generally perceived as valuable for sleep and can assist in muscle relaxation. However, researchers have advised that melatonin may be less effective than thought to address sleep apnea.

Clinicians also advise caution when using melatonin alongside sleep apnea due to potential interactions with other medications, including those used for high blood pressure and diabetes. This is why many untested or regulated herbal products are subject to controversy, without any standardized doses or production techniques, alongside potential reactivity with prescribed medications.

Likewise, it is advisable for any sleep apnea sufferer who is pregnant or has an underlying medical condition, is breastfeeding an infant, or is under the age of eighteen to seek advice from their physician before adding a supplement to their diet.

Alternative Natural Approaches to Sleep Apnea

While the pharmaceutical and medical world is often torn on herbal and traditional medicines, there are also alternatives that are considered safe and anecdotally effective–or that have proven efficacy when used alongside medical interventions for more severe sleep apnea symptoms. Introducing a balanced, protein-rich diet, creating a consistent sleep routine to contribute to good sleep hygiene, and practicing breathing exercises and techniques can all reinforce your ability to maintain stable, steady breathing at night and help you overcome sleep apnea.

Further details about all potential options are available in Sleep Apnea Solution, an insightful, user-friendly book created for those with sleep apnea by former sufferer and accomplished author Dr Dylan Petkus.

Of all the natural remedies sleep apnea sufferers find helpful in their approach to boosting natural sleep, diet is one of the most overlooked. Balancing your diet and focusing on relaxation-enhancing natural foods such as proteins, plants, and fruits that contain anti-inflammatory properties may give your body the nutrients it needs to rest without exacerbating pressure on your airways.

Although most clinical studies agree that weight loss may be beneficial for people with sleep apnea and obesity, it’s also worth anybody living with the condition to educate themselves about the dietary changes that can support the nasal breathing techniques sleep apnea sufferers use to introduce restful sleep once and for all.

The Connection Between Sleep Apnea Approaches and Diet

Sleep apnea occurs due to obstructions in the airway and the speed at which you breathe to compensate. Slower, deeper breathing, pillow elevation, and innovative breathing techniques are key to promoting easier nighttime breathing without repeatedly waking up or feeling exhausted every morning.

While many people have tried a sleep apnea herbal treatment or supplement to help reduce the intensity of their symptoms, many do not realize that their diet and nutritional intake can also be meaningful. We know that sleep apnea is more prevalent in overweight adults, and focusing on eating healthily to safely and sustainably reduce excess weight can help. Still, dietary changes may also be helpful for other sufferers, including those already at a healthy weight.

Eating Anti-Inflammatory Foods for Sleep Apnea

Inflammation has long been thought to be connected to sleep apnea symptoms due to the impacts on your airways, and recent research has concluded that obstructive sleep apnea can create an ongoing state of low-level inflammation. This may also impact mood, cardiovascular health, kidney function, and metabolism; eating healthier foods that contain anti-inflammatory properties may enhance the effectiveness of other actions to augment your sleep.

Foods that can help balance inflammation levels include:

• Berries
• Probiotic yogurts
• Fatty fish, like mackerel, anchovies, sardines, salmon, and tuna
• Citrus fruits
• Leafy vegetables
• Coconut oils

Clinical studies also highlight foods naturally high in Omega-3 fatty acids, vitamin C, and polyphenols–including whole grains and dark chocolate–that can form part of a low-inflammation diet.

Reducing Dietary Fats and Spices to Assist With Sleep Apnea

Some popular meals and foods that are spicy, heavy, or contain larger amounts of fat can impact sleep quality in people of all ages and those with or without sleep apnea. Side effects like acid reflux are typical, along with increased inflammation in the airway and throat.

Trying to avoid these foods and heavy meals close to bedtime can help to reduce the likelihood of indigestion and gastrointestinal complaints while also ensuring you don’t inadvertently increase inflammation levels, as we’ve explained above. Processed meats, fried foods, alcohol, carbonated drinks, and heavier flavors like garlic and onion can contribute to acid reflux while also potentially counteracting the advantages of healthier options.

Learn More About Sleep Apnea Nutrition

Our latest publication, Sleep Apnea Solution, contains a wealth of knowledge and advice about the best ways to introduce easier breathing at night, including natural choices, breathing techniques, and nutritional tips.

Our Sleep Apnea Nutrition guide provides added value as an exclusive bonus. It explains the importance of dietary protein and offers simple meal suggestions, healthy, sleep-promoting snacks, and ideas to help introduce and maintain a sleep apnea diet plan into even the busiest of schedules!

Finding natural remedies for sleep apnea can be transformative, especially for sufferers who have long been reliant on medications and devices like a CPAP or had assumed that surgical interventions were the only potential way to promote restful, restorative sleep.

Although there are different types of sleep apnea and underlying medical factors that could mean some natural options are more or less effective, many people can introduce changes like a balanced diet, enhanced sleep hygiene routines, and beneficial breathing techniques as part of their sleep apnea approach.

Today, we’ll summarize some of the natural options that may be helpful, with insights into the mouth and throat exercises for sleep apnea that can significantly affect your natural nighttime breathing.

What Is the Benefit of Natural Sleep Apnea Approaches?

Holistic, gentle, and noninvasive approaches are often desirable. They enable people to work on their sleep habits and environment and either lower their reliance on medications or optimize the effectiveness of treatments recommended by their physicians. Making positive lifestyle changes, learning about healthy sleep habits, and adjusting your nutrition to introduce foods that promote lower inflammation and stress levels can all have an impact.

If you decide to add natural supplements to your regime, it is advisable to consult your healthcare provider first, particularly if your sleep apnea is linked to an underlying health condition. This can also help you make changes gradually and sustainably with appropriate supervision.

Natural Ways to Help Overcome Sleep Apnea

As we’ve noted, the right choices may depend on your current lifestyle, the intensity of your sleep apnea symptoms, and the areas where you can make changes, but the below may be advantageous.

Creating an Ideal Sleep Environment

If you’ve not tried sleeping with a wedged or elevated pillow or changing your sleeping position, this can help augment the natural airflow as you breathe or relieve pressure on your airways that exacerbates your sleep apnea. It’s also important to ensure you have a comfortable bedroom that isn’t too hot or cold, shut out light or noises that can disturb your sleep, and try to stick to the same schedule so you develop a natural sleep cycle.

Boosting Sleep Quality Through Nutrition

Steering clear of fatty, oily, and heavy meals close to your planned bedtime and adding more nutritious and protein-rich foods to your meals and snacks can naturally build your ability to relax.

Likewise, stimulants and sedatives like alcohol and caffeine have long been known to disrupt normal sleep, and either restricting these aspects of your dietary intake to earlier in the day or removing ingredients that can interfere with your rest may be wise. While a healthier, balanced diet may not immediately change your sleep apnea symptoms, substances that relax your muscles can aggravate the restrictions in your airway that cause the pauses in breathing characteristic of sleep apnea.

Learning Breathing and Relaxation Techniques

Stress and sleep apnea are very commonly connected, with ongoing and more severe sleep apnea also thought to be linked to anxiety, stress, and depression. By working to limit stress levels and promote feelings of calm and relaxation, you can help limit the impacts stress has on your sleep.

Techniques like deep breathing, journaling and meditation, and accessing proven exercises that train your respiratory muscles to work more efficiently can boost the oxygen levels in your blood that you need to rest.

Finally, you could try some of the many herbal and natural products available to assist with sleep apnea. However, these vary in quality and dosage, and while some people see remarkable outcomes, this can differ.

Further Guidance on Natural Sleep Apnea Options

As the above points show, there isn’t one action that will fix sleep apnea, nor do you need to depend on a CPAP machine for life or resign yourself to broken, disrupted sleep, brain fog, and fatigue on a daily basis. By making gradual and intentional changes to your diet, sleep environment, breathing, and stress levels, you can take action to help promote natural, deep breathing at night, which, over time, can be effective.

Our Sleep Apnea Solution book provides more in-depth insights into each of these natural ways to address your sleep apnea, alongside detailed assessments, nutrition plans, and advice to get you started!

Learning breathing techniques and practicing nose, mouth, and throat exercises for sleep apnea can support excellent outcomes, whether you’d like to reduce the severity of nighttime snoring or have lived with obstructive sleep apnea for years and want to understand the best ways to promote healthy breathing.

These exercises are technically known as ‘myofunctional’ or ‘oropharyngeal’ techniques. They rely on repeating patterns and movements that train your muscles and airways to solidify the functions and stability of the breathing mechanisms you depend on while you rest.

While there are no established medical or natural ways to cure sleep apnea entirely, there is evidence that the right breathing routines can be worthwhile over time, especially if you are looking to adopt more holistic practices as part of your approach to sleep apnea.

Introducing Nasal Breathing for Sleep Apnea Sufferers

Along with a protein-rich, healthy sleep apnea diet plan, breathing techniques are typically recommended for people who want to take actionable steps to enhance the quality of their sleep, often combined with changes to their sleep routine and overall command of stress.

The basics are that when you sleep, the symptoms of sleep apnea, such as sudden wakefulness, gasping for air, or pauses in your breathing, are caused by pressure and narrowing in your airways. This makes you breathe faster, pulling your tongue backways and creating an exacerbated restriction in the airway.

Breathing exercises work by changing the way you maintain normal oxygen saturation at rest. They can also be used as a physical approach to alter your facial posture if medical conditions impact your breathing.

Myofunctional rehabilitation is a broad area and covers multiple exercises that address issues related to your neck, throat, breathing, and tongue position, among others–with no risks or downsides aside from dedicating a little time each day. However, it is important not to discontinue any medications a practitioner prescribes as breathing techniques do not deliver instantaneous results. Skipping a prescribed medication could carry health risks and should be discussed with your physician.

Can Nasal Breathing Techniques Help Develop Better Sleep?

Several credible clinical studies have evaluated the efficacy and success of breathing techniques, including nasal breathing exercises:

• One study found that using myofunctional interventions to aid with obstructive sleep apnea lowered symptoms in 50% of adults and 62% of children, including higher oxygen saturation, less snoring, and better sleep outcomes.
• A separate review of previous research projects with a similar focus found that breathing exercises, compared to routine medical options, could reduce daytime fatigue and augment sleep quality.

Most specialists recommend practicing breathing exercises for up to thirty minutes daily, although sustained breathing training is also important. Following the exercises for three months or more is thought to be more effective than performing them for longer each day but for a shorter period.

Examples of Nasal Breathing Exercises That May Promote Natural Nighttime Breathing

The norm is to breathe through our noses during the day, although shortness of breath due to a restricted airway at night can prompt breathing through the mouth. Snoring, often a symptom of sleep apnea, is generally more likely to occur in people who breathe primarily through their noses.

Nasal breathing techniques may be recommended to strengthen the muscles in the mouth and throat. However, some people with sleep apnea may prefer to combine techniques rather than focusing solely on nasal breathing. Much may depend on the nature and causes of your sleep apnea, but it could be beneficial to work on breathing through your diaphragm, tightening and releasing your jaw, and developing your tongue movements.

Exercises can include:

• Focused breathing through each side of the nose, closing one nostril at a time with a fingertip, and breathing deliberately and slowly for several repetitions before changing sides
• A mouth breathing exercise called ‘balloon breathing,’ which involves using a balloon and concentrating on breathing into the neck with sufficient force to inflate it, repeating the technique several times

Like all forms of exercise, building and strengthening muscles and reinforcing breathing movements and patterns take time, although the lack of equipment means you can perform breathing techniques at any time you choose. Sleep Apnea Solution, the latest book by award-winning researcher and peer-reviewed author Dr. Dylan Petkus offers more detailed instructions and information about breathing techniques for sleep apnea!

Breathing techniques are among the many sleep apnea natural remedies, providing sufferers with ways to augment the effectiveness of prescribed medications or devices they may be using, or promote good nighttime breathing holistically.

Learning the right mouth and throat exercises is important as these may depend on the type and severity of sleep apnea you have. However, building muscle strength, reinforcing natural breathing patterns, and enhancing how muscles in your mouth and throat function can help relieve or reduce obstructions and restrictions within your airway.

While managing sleep apnea naturally is an aspiration for many, it remains essential to consult your physician or consultant before making any major changes and to ensure natural alternatives are combined with prescribed treatments in a safe and properly supervised way.

Breathing Techniques and Sleep Apnea

Alongside mouth and throat exercises, there are several nasal breathing techniques sleep apnea sufferers use, which, combined with lifestyle changes and education, can create a personalized approach to the condition. Also referred to as ‘oropharyngeal exercises,’ these movements have many applications to enhance the health and function of the muscles we use to swallow, speak, and breathe.

Because obstructive sleep apnea is characterized by the narrowing or tightening of the airway during sleep or is associated with momentary airway collapses, strengthening and optimizing the function of these muscles is thought to assist, although it may not always be a standalone solution for more complex cases of sleep apnea.

What Are the Benefits of Mouth and Throat Exercises for Sleep Apnea?

It is important to note that the advantages and impacts of breathing techniques and exercises will vary between individuals, often depending on the time you spend practicing per day and the number of days or weeks you commit to regular exercises. However, some sleep apnea sufferers report the following outcomes:

• Better muscle tone in the mouth and throat, potentially minimizing the likelihood of the throat and airway becoming obstructed during sleep
• Reductions in sleep apnea symptoms, with fewer instances of disturbed sleep and generally better sleep quality
• Higher effectiveness of conventional medical treatments such as a CPAP machine or mouth guard, possibly with the option to reduce pressure settings in line with symptom reductions made
• Affordability, with no cost associated with mouth and throat exercises, no expensive devices or medications, and the ability to perform techniques anywhere of your choosing

For most, mouth and throat exercises should be introduced along with an augmented sleep hygiene routine to see the biggest changes. Positive adjustments to create habitual sleep schedules, avoid alcohol and caffeine, and work towards a healthier, sleep-focused diet may also be recommended.

Varied Types of Sleep Apnea Exercises to Try

Multiple exercises and techniques exist, many of which are applicable to a broad range of sleep apnea symptoms and others that may be specifically relevant to the nature of the sleep disruptions you experience, as well as your lifestyle. Below, we have summarized the techniques you may be interested in while noting that this is not an exhaustive list:

• Tongue exercises, such as holding your tongue in a certain place and repeating it several times, can reinforce your tongue’s muscle memory and tone.
• Soft palate exercises involve breathing, blowing, or opening your mouth widely while making a noise to strengthen the muscles within your palate.
• Jaw and swallowing exercises can help familiarize the sensation of movements and relax your throat and jaw with neck stretches or those that simulate yawning and jaw holds.

Breathing exercises for sleep apnea also focus on using the diaphragm to provide better breathing. This teaches the diaphragm to contract, drawing air into the lungs and relax to push it back outward.

Combining Sleep Apnea Breathing Exercises With Other Options

If you are already undergoing recommended therapies or prescribed treatments for sleep apnea, there may not necessarily be any reason to consider changing them; instead, mouth and throat exercises can work in conjunction to assist with enhanced overall outcomes. However, you may also find that, over time, mouth and throat exercises, lifestyle changes, and positional adaptations to adjust the way you sleep can relieve pressure on your airway and produce excellent results.

Sleep Apnea Solution, the latest book from former sleep apnea sufferer, acclaimed researcher, and established author Dr. Dylan Petkus, provides further information, including the latest advanced breathing exercises to try for yourself!

Sleep apnea can increase your susceptibility to atrial fibrillation (AFib) through several factors like prolonged low levels of oxygen in your blood, increased pressure in your blood vessels, inflammations in your blood vessels, oxidative stress, etc.

Under normal circumstances, your heart responds to heartbeats by contracting and relaxing consistently. This changes when you have AFib because it causes the upper chambers of your heart, known as ‘atria,’ to beat irregularly.

So, what exactly causes AFib? Can sleep apnea cause AFib? In this article, we will answer these questions and tell you why you should consider the Dr. Dylan Petkus sleep apnea solution.

How Sleep Apnea Causes AFib

Here are the main ways sleep apnea can result in AFib.:

Low Levels of Blood Oxygen

When you have irregular heartbeats, the amount of blood pumped out of the upper chambers of your heart decreases, leaving pools of blood in the area. This can lead to serious heart problems, like heart failure and stroke. 

Sleep apnea also causes repeated episodes of upper airway obstruction, resulting in recurring incidents of low blood oxygen. This triggers oxidative stress and increases the risk of damage in your heart.

This condition also causes your nervous system to respond with a flight-or-fight reaction, which increases your heart rate and blood pressure. The continuous stress on your heart can cause electrical inconsistencies and arrhythmias like AFib.

 Imbalanced Nervous System Responses

As noted above, sleep apnea causes overactivity in your nervous system due to frequent awakenings from sleep. This leads to erratic heartbeats and an increased breathing rate, pushing your blood pressure and heart rate through the roof.

It can also cause parasympathetic withdrawal in your nervous system, which regulates your heart rhythm. The resulting imbalance between your sympathetic and parasympathetic systems leaves your heart susceptible to AFib.

Related Conditions

Many other medical conditions can coexist with sleep apnea, including depression and obesity, which increases the risk of AFib. Hypertension is another common condition that makes sleep apnea patients more vulnerable to AFib.

Stretched Upper Chambers of Your Heart

When you experience frequent sleep disruptions, attempting to breathe through your obstructed airways causes a negative pressure between your neck and abdomen, increasing the return of blood to your heart. This leaves your atrial walls stretched.

Over time, this excess pressure and stretching will cause structural changes in the upper chambers of your heart (atrial remodeling). This interrupts the normal electrical pathways and increases your risk of developing AFib.

Imbalance Between Free Radicals and Antioxidants

Sleep apnea causes your nervous system to produce inflammatory mediators, which can increase your susceptibility to AFib. This leads to an imbalance between free radicals and antioxidants, causing oxidative stress and systemic inflammation.

Recurring incidents of low oxygen in your blood and reoxygenation may increase oxidative stress and damage your heart tissues. This also increases your risk of developing AFib. 

And can sleep apnea cause headaches? Yes–with reduced levels of oxygen and increased amounts of carbon dioxide in your blood, you may wake up with a headache.

Disrupted Sleep and Exhaustion

Sleep apnea causes frequent awakenings and patchy sleep that lead to chronic exhaustion and deteriorating health of your heart. Prolonged fatigue and poor sleep can result in other AFib risk factors‒like high blood pressure, obesity, and diabetes.

Closing Thoughts

By overcoming sleep apnea through natural interventions like lifestyle changes, exercising, and training, you can easily mitigate many of these risk factors for AFib. It will also lessen the severity of AFib.

You can learn more about enhancing natural sleeping mechanisms on Optimal Circadian Health. Our ebook, Sleep Apnea Solution by Dr. Dylan Petkus, teaches you methods of overcoming sleep apnea naturally, including breathing routines, dietary tips, and ideas on how to reset your nervous system before sleep!

Yes, sleep apnea–particularly, obstructive sleep apnea (OSA)–can often cause recurring headaches, especially in the morning when you wake. Of course, because many factors can contribute to morning headaches (including alcohol, stress, and underlying medical conditions) you need a proper diagnosis from a medical professional to get a formal diagnosis.

How do you know if your headache is due to sleep apnea, and not stress or excessive alcohol consumption? Can sleep apnea cause anxiety? This is where the opinion of a qualified and experienced medical doctor becomes necessary. 

It’s also a good idea to read the Sleep Apnea Solution book by Dr. Dylan Petkus, which offers expert information on this condition.

Is Your Headache Associated With Sleep Apnea?

Headaches caused by sleep apnea are frequent and often occur in the morning when you wake up. These headaches are mainly caused by interrupted sleep and rapid reduction in the levels of oxygen in your blood while sleeping. 

There are three main causes of headaches associated with sleep apnea:

Yes, sleep apnea–particularly, obstructive sleep apnea (OSA)–can often cause recurring headaches, especially in the morning when you wake. Of course, because many factors can contribute to morning headaches (including alcohol, stress, and underlying medical conditions) you need a proper diagnosis from a medical professional to get a formal diagnosis.

How do you know if your headache is due to sleep apnea, and not stress or excessive alcohol consumption? Can sleep apnea cause anxiety? This is where the opinion of a qualified and experienced medical doctor becomes necessary. 

It’s also a good idea to read the Sleep Apnea Solution book by Dr. Dylan Petkus, which offers expert information on this condition.

Is Your Headache Associated With Sleep Apnea?

Headaches caused by sleep apnea are frequent and often occur in the morning when you wake up. These headaches are mainly caused by interrupted sleep and rapid reduction in the levels of oxygen in your blood while sleeping. 

There are three main causes of headaches associated with sleep apnea:

Hypoxia

‘Hypoxia’ refers to the reduced supply of oxygen in your blood. This condition causes headaches in several ways:

• Enlargement of your blood vessels (vasodilation) occurs as your heart attempts to increase the amount of oxygen delivered to the tissues. This increases intracranial pressure, leading to headaches. Can sleep apnea cause AFib? Atrial fibrillation (Afib) is an abnormal heart rate caused by fast and irregular beats. Sleep apnea can cause AFib through recurring hypoxia.

• Hypoxia is normally accompanied by increased carbon dioxide in your blood (hypercapnia). Too much carbon dioxide in your blood results in widened blood vessels in your brain and recurring headaches.
• Insufficient oxygen in your blood triggers an inflammatory response in your body, causing the release of inflammatory mediators that destabilize your pain pathways, leading to a headache.
• Hypoxia disrupts your sleep, causing you to wake up regularly throughout the night. Without restful sleep, you’re more susceptible to morning headaches.
• Prolonged hypoxia alters your body’s pain threshold, making you more vulnerable to headaches.

Fragmented Sleep 

Short, regular disruptions of sleep can cause morning headaches in these ways:

• A normal sleep cycle has several stages, including deep sleep and rapid-eye movement (REM) sleep. These stages allow you to enjoy restorative sleep/rest. Fragmented sleep affects this cycle, causing inadequate sleep and morning headaches.
• Fragmented sleep also causes you to sleep in different awkward positions, thus increasing muscle tension in your neck and shoulders. Therefore, you’re likely to suffer tension-type headaches.
• Regular awakenings disrupt the balance of your independent nervous system, resulting in increased fight-or-flight responses. These responses cause changes in your blood vessels, contributing to morning headaches.
• Interrupted sleep causes fatigue and cognitive strain, leading to mental stress. This further contributes to headaches upon waking up. 

Accumulation of Carbon Dioxide in Your Blood

Increased levels of carbon dioxide (CO2) in your blood cause morning headaches in the following ways:

• Increased CO2 levels can cause blood vessel enlargement in your brain. This increases blood flow to the brain, raising the intracranial pressure that causes headaches.
• Because CO2 is an acidic gas, it can cause the pH of your blood to drop, leading to increased acidity in your respiratory organs. Your body responds to this acid through an increased breathing rate. During sleep, your breathing rate is reduced, causing prolonged acidosis and headache.
• High levels of CO2 in your blood will trigger an inflammatory response by releasing inflammatory mediators that will irritate the pain-sensitive components of your brain, resulting in a headache.

Final Thoughts

If you are experiencing recurrent headaches along with symptoms like snoring, daytime sleepiness, or breathing interruptions while sleeping, consult a medical doctor for a proper diagnosis. Additionally, check out Optimal Circadian Health’s resources, such as our ebook, Sleep Apnea Solution!