Did you know that one in five adults in the United States struggle with sleep apnea? According to the National Council on Aging, roughly 33,000,000 Americans also use a Continuous Positive Airway Pressure (CPAP) machine to assist their breathing when they sleep. 

Many people wear mouthpieces or mouthguards to get better sleep when they’re battling jaw pain, sleep apnea, or other conditions. When it comes to sleep apnea, the Cleveland Clinic says mouthpieces may not be as effective as a CPAP machine but can still improve symptoms. This option is recommended for those dealing with mild to moderate sleep apnea. 

Issues With Sleep Machines and Devices

Machines and devices for sleep apnea can make sleeping difficult due to the noise they make or their awkward shape. A sleep machine is certainly not fun for you or anyone else in the room with you. It can also be exceptionally difficult to go on vacation with a bulky machine or mouthpiece.

What if there was a natural sleep apnea resource you could try? Breathing exercises, prioritizing good nutrition, and looking at environmental factors might be a game-changing solution for you.

Signs of Sleep Apnea

Sleep apnea is a potentially dangerous sleeping disorder. If you want to find out how to know If you have sleep apnea, here’s what to look for:

• Snoring
• Morning headache
• Excessive daytime sleepiness
• You stop breathing
• Choking or gasping while sleeping
• Restlessness
• Insomnia

If you’re dealing with any of these symptoms, you may want to discuss the situation with your doctor and explore a sleep study.

You may also be wondering, is sleep apnea genetic? Healthline reports people may be more likely to develop the disorder if another family member has it. However, lifestyle choices can also play a role in its development and severity.

The Pros and Cons of a Sleep Apnea Mouthpiece

Medical experts say using a mouthpiece can be beneficial in more ways than one. It can improve some symptoms like daytime sleepiness and concentration issues, cut down on snoring, and promote less disruptive sleep. It is also very portable.

However, they also say it could impact your bite, cause you to produce more spit, cause jaw pain or dry mouth, and irritate your gums.

Can Anyone Use a Sleep Apnea Mouthpiece?

While sleep apnea mouthpieces may be beneficial for some people, they aren’t for everyone. Here’s who the Cleveland Clinic says shouldn’t use one:

• Children
• Those with central sleep apnea
• Those with severe obstructive sleep apnea

Our Natural Sleep Apnea Approach

If you’re looking for a more natural sleep apnea approach, check out our ebook, Sleep Apnea Solution, by Dr. Dylan Petkus. This book can show you how to potentially promote healthier nighttime breathing and help you wake up feeling more rested.

Dr. Petkus struggled with sleep apnea himself and once used a CPAP machine to address the problem. However, he saw his best sleep results after he focused on boosting his natural breathing at night. Because of this, he approaches sleep apnea from a different angle. Instead of relying on mouthpieces, CPAP machines, and restrictive diets, he suggests enhancing natural sleep through simple breathing adjustments.

Want to know more? Dive into the Sleep Apnea Solution book!

Do you ever wake up suddenly in the middle of the night, gasping for air even though you didn’t have a nightmare? Do you feel groggy and drowsy during the day, despite sleeping a full eight hours? Is your partner always kicking you at night to stop snoring? These could be signs that you have sleep apnea.

In our Sleep Apnea Solution book, we detail the most common signs and symptoms of sleep apnea. If you experience snorting, snorting, or gasping; restless sleep; daytime sleepiness; or fit the bill for the standard sleep apnea patient, you may have sleep apnea. However, if you suspect you have sleep apnea, please consult with a licensed medical professional for a formal diagnosis.

What Is Sleep Apnea?

Sleep apnea is a chronic sleep condition in which your airways experience blockage or air is unable to get to your airways during sleep. There are multiple types of sleep apnea, but the two most common are obstructive sleep apnea (OSA) and central sleep apnea (CSA).

OSA is the most common in the United States, and occurs when the throat muscles relax, blocking air from entering the lungs. CSA is less common, occurring when the brain doesn’t send the right signals to the muscles in your body that control breathing.

Who Gets Sleep Apnea?

Anyone can get sleep apnea, but it is most commonly diagnosed in individuals between the ages of thirty and seventy. CSA is more common in men, but rates for women increase after menopause.

Individuals with a family history of sleep apnea may also be more likely to develop sleep apnea. Being overweight or obese can also contribute to a sleep apnea diagnosis.

Sleep Apnea Warning Signs

Even if you don’t fit the profile for the typical sleep apnea patient, there are other warning signs that could mean you have it. If someone makes fun of you for your constant snoring, snorting, and gasping, your upper airway might be obstructed.

It’s also common for people with sleep apnea to toss and turn or experience restless sleep. If you’re kicking, thrashing, or waking up in a twisted pile of sheets, it could be because your body is fighting to keep your airways clear as you sleep. Check with your healthcare provider to rule out other possible conditions, like restless leg syndrome or insomnia.

Finally, if you’re consistently tired after a full night’s rest, it could mean your quality of sleep is not very ‘high-quality.’ Daytime sleepiness and grogginess can translate to irritability, a poorer immune system, and lower productivity levels. Low-quality sleep can also lead to strains on your mental health, including depression.

You may also wake up with headaches, because when breathing pauses interrupt sleep, it causes oxygen levels to drop and carbon dioxide levels to rise. This results in dilation in your blood vessels, resulting in those awful headaches.

Is Sleep Apnea Serious?

After reading the above, sleep apnea sure feels like no joke. In fact, a sleep apnea diagnosis should be taken very seriously. Aside from the immediate effects of feeling crabbier, achey, and snoring up a storm, sleep apnea can lead to a slew of health problems, including:

• Increased blood pressure
• Changes in mental function and mood
• Cardiovascular problems (stroke, heart failure, etc.)
• Type 2 diabetes

If you suspect you have sleep apnea, consult with a licensed medical professional for a formal diagnosis and to build a plan to help you manage your sleep apnea.

Better Approaches for Sleep Apnea

From a sleep apnea mouthpiece to a sleep apnea surgery, there are many ways to help overcome sleep apnea. However, surgeries can be invasive and expensive, and sleep apnea mouthpieces or machines can be uncomfortable and noisy. The goal is to have better sleeping and more restful sleep, so what approach can you take?

At Optimal Circadian Health, we’ve developed breathing exercises that promote easy nighttime breathing. Our website is filled with free articles and videos that are designed to help enhance natural sleep‒without use of a continuous positive airway pressure (CPAP) machine! Explore practical sleep tips that you can take action on today to set you up for better sleep.

Our book comes with audio files to walk you through nighttime breathing exercises that boost natural breathing at night. Ready to take the first steps towards better sleep? Check out our resources today!

No matter your symptoms or conditions, there’s been a point where you’ve wished you could wave a magic wand and return to perfect health. Many individuals struggling with sleep apnea want to eliminate the need for their continuous positive airway pressure (CPAP) machine and other airway support appliances.

There are numerous surgical alternatives to using a CPAP machine, many of which may improve sleep apnea symptoms and eliminate the need for these machines. A few of these surgeries include a trans oral robotic surgery (TORS), uvulopalatopharyngoplasty (UPPP), lateral pharyngoplasty, and more.

If left untreated, sleep apnea can result in health complications that leave many wondering if sleep apnea can be fatal. Perhaps even up at night with an apnea episode thinking, can sleep apnea kill you? While it’s rare for individuals with sleep apnea to die from sleep apnea alone, the long-term health impacts have the potential to be life-threatening.

Dr. Dylan Petkus of Optimal Circadian Health’s sleep apnea book deep-dives into other approaches for sleep apnea, like breathing routines, that can promote easy nighttime breathing without the assistance of a CPAP machine.

The Most Common Form of Sleep Apnea

Obstructive sleep apnea (OSA) is the most common form of sleep apnea. OSA occurs when the muscles in the throat relax and these get pulled into the airway by fast nighttime breathing. Then, this blocks the airway. Sometimes, this happens when your tongue falls against your soft palate, or your soft palate and uvula fall back against your throat. Either way, the faster inhale is pulling these tissues back into the airway and closing it off.

How do you know if you have sleep apnea? Only a healthcare professional can formally diagnose you with sleep apnea, but common symptoms include:

• Difficulty staying asleep
• Loud snoring
• Gasping or struggling to breathe during sleep
• Episodes of stopped breathing during sleep
• Daytime drowsiness or sleepiness
• High blood pressure

Many individuals treat their sleep apnea using CPAP machines and other devices to help open the airway and promote better airflow during sleep. But these devices can be noisy and uncomfortable, which doesn’t always help when you’re trying to get a good night’s sleep.

What Is Sleep Apnea Surgery?

There are several surgical options for people diagnosed with sleep apnea. Your healthcare provider may recommend a particular surgery based on sleep study findings, your preferences, and the anatomy of your mouth and throat. The goal of surgery is typically to restore airflow to your airways and make breathing easier.

A TORS surgery uses a special tool to give your surgeon a clear view of where they are operating on you in order to remove any obstructive tissue behind your tongue. This can mean trimming your epiglottis.

With a UPPP surgery, the excess tissue in the throat is surgically removed to widen the airway. Once the airway is widened, air can move through the throat more easily, reducing snoring. Many times, surgeons will combine this procedure with a tonsillectomy if the tonsils are also causing airway obstructions.

A lateral pharyngoplasty is essentially another version of the UPPP. Patients with narrow throats or with webbing in the back arch of their palate have their tonsils removed and excessive tissue reconfigured to expand the back of the throat. The uvula may also be removed or reshaped.

The Risks

There are risks associated with any sort of invasive procedure. After surgery, you may experience a sore throat, muscle soreness, and pain at the incision site. There may be damage to the tissue near the area being treated, which might need to be managed post-surgery to avoid infection and bleeding.

Additionally, these surgeries may require anesthesia. Anesthesia can result in allergic reactions and other health complications, which is why you should also consult with a licensed medical professional when exploring your treatment options for sleep apnea.

One of the biggest risks is surgery not having the intended effect of greatly improving your sleep apnea. In fact, one major study at the University of Stanford found that only 43% of surgeries resulted in significant symptom reduction.

Surgery: An Alternative to a CPAP?

Many individuals living with sleep apnea opt for surgery as a way to avoid using a CPAP machine, but surgery doesn’t have to be the only approach.

At Optimal Circadian Health, we’ve developed a book complete with audio breathing exercises to help promote easy nighttime breathing. Our book comes with a sleep apnea assessment that gives you actionable insights about your sleep apnea, and our other online resources can help you boost your natural breathing at night.

Promote Natural Sleep With Optimal Circadian Health

Seeking a good night’s sleep, free of machines and contraptions? Make sure to get a copy of The Sleep Apnea Solution. It also includes our CPAP Freedom Roadmap PDF that helps you take the first step towards better sleep. It also includes a checklist to make sure you have a great sleep environment among other resources you can take advantage of!

References:

• Liu SY, Riley RW, Yu MS. Surgical Algorithm for Obstructive Sleep Apnea: An Update. Clin Exp Otorhinolaryngol. 2020 Aug;13(3):215-224. doi: 10.21053/ceo.2020.01053. Epub 2020 Jul 1. PMID: 32631040; PMCID: PMC7435437.
• https://pubmed.ncbi.nlm.nih.gov/32631040/

Snoring throughout the night can do more than just keep your partner awake–it can be a sign that you may be experiencing sleep apnea. Sleep apnea killing you through suffocation is an uncommon cause of death, but sleep apnea leading to heart attacks and strokes are the main way sleep apnea can potentially kill you.

Sleep apnea is a serious condition that significantly impacts longevity, especially after the age of forty. Statistics show that individuals with untreated sleep apnea can expect to die ten to twenty-five years earlier than their peers.

Every day in the United States, sleep apnea claims the lives of 105 people. This includes thirty-three deaths from heart attacks, eleven from strokes, twenty-five from related issues such as diabetes, cancer, or car accidents due to drowsiness, and thirty-six who suffocate in their sleep.

Physiologically, sleep apnea leads to these fatal outcomes through repeated episodes of interrupted breathing during sleep. This condition causes a drop in blood oxygen levels, triggering stress responses in the body. Over time, these stress responses lead to hypertension, increased heart rate, and inflammation.

The strain on the cardiovascular system heightens the risk of heart attacks and strokes. Additionally, the lack of restorative sleep can worsen other health conditions such as diabetes and obesity, further increasing the risk of early death.

At Optimal Circadian Health, we are your one-stop-shop destination for sleep apnea resources. Our team is dedicated to raising awareness about sleep apnea, and to help connect those suffering from sleep apnea symptoms to resources that can boost natural breathing at night.

Understanding Sleep Apnea

Sleep apnea is a sleep disorder and chronic condition in which your breathing repeatedly stops and starts during a sleep cycle. Individuals who are guilty of snoring loudly throughout the night and wake up still tired may want to consult with a healthcare professional in order to attain a sleep apnea diagnosis.

Sleep apnea comes in three main types:

• Central sleep apnea (CSA): This type of sleep apnea occurs when the individual’s brain doesn’t send the right signals to the muscles that control breathing. This can be a possible cause for the stop-and-start issues with nighttime breathing.

• Obstructive sleep apnea (OSA): OSA is the most common form of sleep apnea. It occurs when the individual’s throat muscles relax a little too much, resulting in a blockage of air into lungs.

• Treatment-emergent central sleep apnea: Also known as ‘complex sleep apnea,’ this form occurs when someone develops a combination of CSA and OSA when receiving therapy or treatment for an OSA diagnosis.

However, sleep apnea doesn’t just stop at obstructing your breathing. This condition can increase your risk for other health issues, including diabetes, weight gain, brain fog, memory loss, and more.

When your body is fighting to breathe during the night, it results in less restful sleep. Lack of proper sleep alone–especially for prolonged periods of time–can lead to other dangerous symptoms. This includes daytime sleepiness, which can lead to delayed reactions and response times.

What Causes Sleep Apnea?

Nearly 30% of adults between the ages of thirty and seventy suffer from OSA specifically, and there may be many more who haven’t been diagnosed yet. With rates that high, it leaves many wondering what causes sleep apnea and if they can avoid it. The truth? There are some ways you may be able to minimize your risk of developing some forms of sleep apnea, but other factors can be out of your control.

Your risk for developing OSA can increase if you:

• Have a narrow airway
• Have higher amounts of fat deposits around your upper airway
• Are a smoker, regularly use alcohol, sedatives, or tranquilizers
• Have nasal congestion–either from allergies or a narrow airway
• Have certain medical conditions, including congestive heart failure, high blood pressure, polycystic ovary syndrome, and more.
• Among other reasons

What about CSA? Risks for developing CSA increase if you:

• Are middle-aged or older
• Are male
• Have a heart disorder
• Use narcotic pain medicines
• Have previously survived a stroke

Treatment-emergent central sleep apnea, as mentioned above, often develops when someone with OSA receives support for their symptoms, but inadvertently begins to develop CSA symptoms.

Approaches for Sleep Apnea

Luckily, sleep apnea doesn’t have to be a life sentence. There are people who live with sleep apnea and make it through the day without a nap, and live normal lives. This is because there are ways to promote easy nighttime breathing, including making lifestyle changes (losing weight, limiting alcohol intake, etc.), sleep apnea surgery, and even using a breathing device called a continuous positive airway pressure (CPAP) machine.

Some individuals find that a combination of approaches helps them enhance more natural sleep. When you experience higher quality sleep, you can feel more ready to take on the day.

At Optimal Circadian Health, we work to help you overcome OSA by helping you find strategies to improve your nighttime breathing. Through a combination of breathing exercises and directly targeting the metabolic and environmental factors that can contribute to sleep apnea, these tools can supplement your healthcare provider-approved sleep apnea approach.

Want to learn more? Check out our book, Sleep Apnea Solution, to take the sleep apnea assessment today!

References:

• Marshall NS et al. Sleep apnea and 20-year follow-up for all-cause mortality, stroke, and cancer incidence in the Busselton Health Study cohort. J Clin Sleep Med. 2014;10(4):355-362.

You’re trying to get a good night’s rest, but your body has other plans.

Frustrating, right?

But fear not, we’re here to help.

In this article, we’ll dive into this sleep disorder and how supplements might just be the secret weapon you’ve been missing.

So, buckle up (or should we say, tuck in?) as we answer the big questions:

1. What’s the deal with sleep and why is sleep apnea a party pooper?
2. Can vitamins and minerals really make a difference in sleep health?
3. What are the top supplements for sleep apnea, and what’s the scoop behind them?
4. How does sleep apnea tango with your immune function, and can supplements cut in?
5. What’s the link between sleep apnea, brain health, and supplements?
6. How can you safely integrate supplements into your sleep apnea management plan?

If you’re tired of counting sheep and ready for some real Z’s, read on!

Understanding Sleep and Sleep Apnea

Sleep, it’s like the oil in your body’s engine. Without it, everything starts to grind and stutter (Chattu, Manzar, Kumary, Burman, Spence, & Pandi-Perumal, 2018). It’s not just about feeling refreshed – quality sleep is key to our cognitive function, emotional well-being, and overall health (Medic, Wille, & Hemels, 2017).

Enter sleep apnea, the notorious thief of peaceful nights. It’s a condition where your breathing stops and starts repeatedly as you slumber. Think of it as a mischievous elf that blocks your airways every now and then (Benjafield et al., 2019).

But it’s not just about noisy snoring or feeling groggy the next day. Is linked with a host of not-so-fun health conditions. It’s like that one guy who never shows up to the party, bringing along his friends: heart disease, hypertension, diabetes, and depression (Lévy, Kohler, McNicholas, Barbé, McEvoy, & Somers, 2015).

And with this, we’ve just scratched the surface. Stick around as we dive deeper into this nighttime nuisance and the potential of supplements to help manage it.

Decoding Sleep Apnea

Picture sleep apnea as the invisible gremlin playing a discordant tune on your body’s orchestra. It’s a disorder punctuated by sudden halts and resumptions in breathing during sleep (Senaratna et al., 2017).

Symptoms? They can be sly – boisterous snoring, daytime fatigue, and awakening with a gasping or choking sensation. It’s easy to brush it off as just being a lousy sleeper. Sorry to burst the bubble, but it’s our little gremlin friend stirring up trouble (Peppard et al., 2013).

Wondering about the prevalence of this unwelcome guest? It’s more widespread than you’d expect. Nearly 1 billion people worldwide aged 30-69 years are estimated to have obstructive sleep apnea (Benjafield et al., 2019). What increases the risk? Factors include obesity, smoking, alcohol use, and even the genes passed down from your ancestors (Peppard et al., 2013).

Eager to show sleep apnea the exit? Stay tuned as we dig deeper into the details and explore how supplements may help you reclaim your night

The Importance of Sleep Quality

Let’s talk about sleep quality. It’s not just about getting your eight hours in; it’s about how well you snooze when the lights go out. Quality sleep is like a power-up for your body – it improves cognition, bolsters your immune system, and even helps keep your heart healthy (Irwin, 2019).

Now, let’s connect the dots with sleep apnea. Picture this: you’re in a peaceful slumber, dreaming about winning the lottery, when suddenly, you’re gasping for air. Not exactly a recipe for a good night’s sleep, is it?

This can severely disrupt REM sleep, which is a crucial phase of the sleep cycle, during which dreams occur and the brain processes memories (Rosenzweig et al., 2016).

During REM sleep sleep apnea episodes often intensify, leading to a severe drop in oxygen levels (Javaheri, 2017). This occurs due to the loss of muscle tone that characterizes this sleep stage. This can cause the airways to narrow or collapse more easily, exacerbating apnea symptoms (Joosten et al., 2014). 

Needless to say, turns your restful night into an obstacle course, leading to poor sleep quality and leaving you feeling more like a zombie than a refreshed, ready-to-take-on-the-day human being (Kendzerska et al., 2014), but I’m sure we don’t need to tell you that.

So, remember, quality sleep isn’t just a luxury—it’s a necessity. Your body will thank you for it!

Sleep Disordered Breathing (SDB): A Closer Look

It’s like a troublesome cousin to sleep apnea – they’re related, but with some key differences. SDB encompasses a range of breathing issues during sleep, of which sleep apnea is a notorious member (Senaratna et al., 2017).

It’s not just about the loud snoring (although, let’s be honest, that’s pretty disruptive too!). SDB can lead to low oxygen levels, fragmented sleep, and all-around bad vibes for your health. No surprise, when your body is unable to recover properly at night, whether that’s the brain function, heart, muscles, and more, you end up with cognitive impairments, high blood pressure, blood sugar abnormalities, and cardiovascular disease (Peppard et al., 2013).

Now, in case you want to start addressing this now, we’ve developed breathing exercises that promote easy nighttime breathing and put all of those resources for you in the Sleep Apnea Solution Book. The breathing routines have written instructions you can follow step-by-step or you can just press play and follow along the audio track to walk you through nighttime breathing exercises. Make it easy to boost natural breathing at night and take the first steps towards better sleep.

Delving Deeper: Obstructive Sleep Apnea (OSA)

OSA is the most common form of sleep apnea, where your throat muscles intermittently relax, blocking your airway (Senaratna et al., 2017). Faster breathing makes this more likely to happen by pulling the tongue into the airway like a suction effect, blocking off the airway like you can see below.

But don’t lose sleep over it (pun intended!). Understanding the problem is half the battle won. The other half? Well, that’s what the rest of this article is for!

Sleep Apnea Doesn’t Discriminate

While it’s a common belief that sleep apnea is a byproduct of being overweight because studies have shown that people with neck thickness and higher BMI have a greater risk (Peppard et al., 2000), it’s crucial to remember that sleep apnea is an equal opportunity annoyer. It doesn’t discriminate, folks! People of all ages, sizes, and neck circumferences can have sleep apnea (Lurie, 2011).

You may be surprised to know that even lean individuals and children can suffer from this condition (Kapur et al., 2002). So, remember, this is not just a ‘big guy’ problem. It’s a ‘big problem’ for guys (and gals) of all sizes!

A curious thought, isn’t it? It’s not just about a deviated septum, thick neck, or large waistline (Caples et al., 2005). Now, brace yourself for a real mind-bender. 

What’s Really Going on with Sleep Apnea

What if sleep apnea is actually a compensatory mechanism, a sort of a body’s DIY defense plan against further damage? Here’s the curveball – what if the body, in its wisdom, is trying to protect itself from the harm of… oxygen? 

Yep, oxygen, that life-giving stuff, can sometimes play the villain (Droge, 2002). In states of high inflammation, oxygen can morph into free radicals, causing damage (Kohen & Nyska, 2002). Imagine sleep apnea as the body’s attempt to shield its precious mitochondria (those little cellular powerhouses that use oxygen) from this harm.

Remember, the mitochondria produce melatonin and produce energy (also known as adenosine triphosphate or ATP). Energy is critical for endless functions in the body including but not limited to immune health and restful sleep.

Now, if this were true, our current strategies for researching sleep apnea are misguided and more research is needed. 

That would also mean our current approach to treatment, which is about getting more oxygen into the body, could be somewhat misguided as well. 

So, this is where it makes sense to consider additional options, like supplements, to address the underlying reasons for the body’s compensatory mechanisms (Kheirandish-Gozal & Gozal, 2014). 

Remember though, supplements are just the tip of the iceberg in what’s needed to address this issue. But hey, they’re worth mentioning, so let’s dive in, shall we?

Vitamins: Addressing the “Root Cause”

Now, let’s talk about vitamins. Imagine vitamins as a pack of multi-talented superheroes, each with a unique power, all dedicated to the mission of health. A number of these superheroes play a crucial role in sleep health (Grandner et al., 2010).

So, could pumping up your vitamin intake help poor sleep quality? 

Perhaps, in continuing this conversation we want to keep in mind,  the following questions:

1. Why are these vitamins low in the first place?
2. Are replacing these vitamins going to solve the underlying issue?
3. Are taking these vitamins supplement going to have the intended effect?

Let’s explore further!

Top Nutritional Supplements for Sleep Apnea

Alright, it’s time for the main event: the top nutritional supplements for sleep apnea.

Magnesium

First up, we have magnesium supplements, the body’s natural chill pill. This essential mineral is involved in over 300 enzymatic reactions in the body, including those that regulate sleep. Studies have shown that magnesium can help improve sleep efficiency and sleep time, especially in those with insomnia; on the flip side, a magnesium deficiency can result in insomnia and SDB, so topping up might just help out (Abbasi et al., 2012).

Adequate intake of magnesium is fun because there are so many factors that influence it being depleted and many different types that can be supplemented.

Types and Typical Dosages:

• Magnesium Citrate: Commonly used to support digestive health. Typical dosage: 200-400 mg per day.
• Magnesium Glycinate: Known for its calming effects and higher bioavailability. Typical dosage: 200-400 mg per day.
• Magnesium Oxide: Often used as a laxative or for heartburn relief. Typical dosage: 250-500 mg per day.
• Magnesium Threonate: Noted for its potential cognitive benefits. Typical dosage: 1,000-2,000 mg per day.
• Magnesium Malate: Sometimes used for muscle pain and fatigue. Typical dosage: 1,200-2,400 mg per day.

In what foods can you find this sleep-supporting superstar? Well, it’s present in a variety of foods. If you’re looking for vegetables, leafy greens like spinach and chard are a great source. You’ll also find magnesium in nuts and seeds, particularly pumpkin seeds. Whole grains and legumes, with black beans and quinoa being particularly high in magnesium. Even dark chocolate can give you a magnesium boost, in case you need another excuse to have a square or two (or three)!

Vitamin D

Next, we have vitamin D, which is actually a hormone! While vitamin D’s role in bone health, mood regulation, and how it supports immune health is best known, recent research has also suggested a link between vitamin D deficiencies and sleep disorders, including sleep apnea (McCarty et al., 2012).

One study found a significant correlation between low serum vitamin D levels and the severity of obstructive sleep apnea. The study suggested that vitamin D deficiency could contribute to the pathogenesis of sleep apnea, possibly by promoting inflammation and affecting the muscles that control our airways (Kerley et al., 2020). However, the connection isn’t entirely clear-cut, and more research is needed.

Types and Typical Dosages:

• Vitamin D2 (Ergocalciferol): Plant-based form. Typical dosage: 400-2,000 IU per day.
• Vitamin D3 (Cholecalciferol): Animal-based form, considered more effective. Typical dosage: 1,000-4,000 IU per day.

What I can tell you from my experience is that inflammation is sky high in people with sleep apnea. Vitamin D is a potent anti-inflammatory. However, I don’t love vitamin D in a supplement form. I much prefer natural sources such as the sun and some food sources of vitamin D such as fish skin, fish eye, egg yolks, and mushrooms.

Fish Oils

Let’s not forget omega-3 fatty acids. Yes, the stuff in fish oil. A study found that children with high blood levels of omega-3s had fewer sleep disturbances and a lower risk of sleep apnea (Montgomery et al., 2014). Omega-3 are prevalent and also known as fish oil supplements. Dietary sources of these beneficial fatty acids can, surprise, be obtained from fatty fish. 

Types and Typical Dosages:

• Eicosapentaenoic Acid (EPA): Typically found in fish oil. Typical dosage: 250-500 mg per day.
• Docosahexaenoic Acid (DHA): Also found in fish oil. Typical dosage: 250-500 mg per day.
• Alpha-linolenic Acid (ALA): Plant-based omega-3, found in flaxseeds, chia seeds, and walnuts. Typical dosage: 1,000-2,000 mg per day.

Tryptophan

Then there’s tryptophan, an amino acid that the body converts into the sleep hormone melatonin. Research suggests that tryptophan supplements can improve sleep and may be beneficial for sleep apnea (Hartmann, 1982). Tryptophan can be taken as a supplement, or it can be found in foods like turkey. There’s nothing like a nice post-Thanksgiving nap!

Types and Typical Dosages:

• L-Tryptophan: Commonly used form. Typical dosage: 500-1,000 mg per day.

Vitamin C

In the red corner, we have vitamin C, also known as ascorbic acid. It is perhaps most well known for how it supports immune health. Vitamin C is a stalwart champion in the health world and has been implicated in a study showing that it can mitigate some of the oxidative stress caused by sleep apnea (Lavie et al., 2009).

Types and Typical Dosages:

• Ascorbic Acid: Most common form. Typical dosage: 500-1,000 mg per day.
• Sodium Ascorbate: Buffered form, less acidic. Typical dosage: 1,000-2,000 mg per day.
• Calcium Ascorbate: Buffered form with added calcium. Typical dosage: 1,000-2,000 mg per day.

Don’t forget about the many food sources for vitamin C that include citrus fruits, bell peppers, strawberries, and broccoli. Who knew having healthy sleep could be so tasty? Now don’t forget herbal tea for sleep apnea. Some can contain vitamin C and have other benefits as well.

Vitamin E

In the blue corner, we have vitamin E. This is another powerful antioxidant that plays a crucial role in protecting the body’s cells from damage. Research suggests that vitamin E, along with vitamin C, may reduce blood pressure in patients with sleep apnea (Tan et al., 2013).

Types and Typical Dosages:

• Alpha-Tocopherol: Most common form. Typical dosage: 15-400 IU per day.
• Mixed Tocopherols: Includes alpha, beta, gamma, and delta forms. Typical dosage: 400-800 IU per day.
• Tocotrienols: Less common form with potentially higher antioxidant properties. Typical dosage: 50-200 mg per day.

But be careful! Antioxidant supplements like vitamin C and vitamin E can be double-edged swords. While vitamin E is an antioxidant and important for many body functions, it’s a bit like that friend who always insists on picking the karaoke song – great in the right doses but can cause some trouble if overdone. Think of free radicals as a bit like fire in a fireplace. When the fire is contained, it’s helpful and warming. When it’s out of control, it’s destructive. In a similar way, free radicals, while essential for cellular function and communication, can cause havoc when in excess (Lobo et al., 2010).

While vitamin E does combat free radicals, high doses of vitamin E supplementation have been associated with certain health risks, such as hemorrhagic stroke and even increased mortality (Bjelakovic et al., 2014). Vitamin E has also been linked to an increased risk of certain types of cancer, particularly prostate cancer in men (Klein et al., 2011). It’s like trying to put out a forest fire with a garden hose – it’s not addressing the root of the problem. Instead, we should aim to curb the uncontrolled production of free radicals, often due to high inflammation.

Remember, it’s not just about putting out the fire, it’s about preventing the spark in the first place. Remember this principle for vitamin E, vitamin C, and other antioxidants as well! Now that you know about some of the risks in supplementing vitamin E, it is safer to say that it is harder to go wrong with sources, including foods like almonds, spinach, and sweet potatoes.

If you want to learn how to make breathing easier naturally, get the Sleep Apnea Solution Book. It covers the top nutrition, environmental, circadian, and nervous system keys for sleep apnea. 

B Vitamins: Vitamin B1

First we’ll turn our attention to thiamine, also known as vitamin B1 (most commonly in the form of thiamine hydrochloride). Thiamine plays a crucial role in energy metabolism and the growth, development, and function of cells (Frank, 2019). 

Types and Typical Dosages:

• Thiamine Hydrochloride: Commonly used form. Typical dosage: 1.1-1.2 mg per day.
• Thiamine Mononitrate: Another common form. Typical dosage: 1.1-1.2 mg per day.
• Benfotiamine: Fat-soluble form with higher bioavailability. Typical dosage: 150-300 mg per day.

But, is there a connection between thiamine supplementation and sleep apnea? While there’s no other research suggesting thiamine supplementation can alleviate symptoms, studies show thiamine deficiency can cause a range of neurological issues, some of which can indirectly affect sleep quality (Frank, 2019).

However, it’s crucial to remember that more research is needed to fully understand the potential impact of thiamine on sleep apnea.

B Vitamins: Vitamin B6

You see, vitamins like B6 and B12 have been noted to directly or indirectly influence sleep quality. Vitamin B6, for example, is an essential player in the production of serotonin, a hormone that moonlights as a sleep regulator (Birdsall, 1998). 

Types and Typical Dosages:

• Pyridoxine Hydrochloride: Most common form. Typical dosage: 1.3-2.0 mg per day.
• Pyridoxal-5-Phosphate (P5P): Active form of vitamin B6. Typical dosage: 20-50 mg per day.

Dietary sources of vitamin B6 are similar to other b vitamins: chicken, turkey, beef, seafood, bananas, avocados, spinach, potatoes, legumes and whole grains.

B Vitamins: Vitamin B9

Next up on our list of b vitamins is folic acid, more commonly known as vitamin B9.

Folic acid is crucial for cell growth, metabolism, and the white and red blood cell formation in the bone marrow (Tamura & Picciano, 2006).

Types and Typical Dosages:

• Folic Acid: Synthetic form. Typical dosage: 400-800 mcg per day.

   

• 5-Methyltetrahydrofolate (5-MTHF): Active form of folate. Typical dosage: 400-800 mcg per day.

Now, theoretically more red blood cells would increase the oxygen carrying capacity in people apneic episodes, but more research is needed as many of the current studies focus on the broader B vitamins group, not specifically folic acid.

However, considering folic acid’s crucial role in overall health and wellbeing, it’s plausible that a deficiency could affect sleep patterns.

B Vitamins: Vitamin B12

Meanwhile, vitamin B12 has been linked to the regulation of the sleep hormone melatonin, your body’s natural Sandman (Okawa et al., 1997).

One study found that Vitamin B12 deficiency was more prevalent in patients with OSA (Gozal et al., 2013).

Types and Typical Dosages:

• Cyanocobalamin: Most common and stable form. Typical dosage: 2.4 mcg per day.

   

• Methylcobalamin: Active form, often used for neurological health. Typical dosage: 1,000-5,000 mcg per day.

   

• Adenosylcobalamin: Another active form, important for mitochondrial health. Typical dosage: 1,000-5,000 mcg per day.

It is Important to note that B vitamins are found in a healthy diet with a wide range of food sources, including whole grains, meat, egg yolks, legumes, seeds, and nuts. So a B complex vitamin is not the only option.

Melatonin

Ah, melatonin, the body’s in-house sandman, famous for its role in regulating our sleep-wake cycles and circadian rhythm. 

Yet research is limited regarding sleep apnea and melatonin. A study evaluated the efficacy and safety of prolonged-release melatonin in insomnia patients aged 55 years and older and showed improved sleep quality and alertness, but did not specifically focus on sleep apnea (Lemoine et al., 2007).

Types and Typical Dosages:

• Immediate-Release Melatonin: Helps with falling asleep. Typical dosage: 0.5-5 mg per day.

   

• Prolonged-Release Melatonin: Helps with staying asleep. Typical dosage: 2-10 mg per day.

However, it’s crucial to remember that while supplemental melatonin may have short term benefits for some people, taking this hormone as a supplement does not come without consequences.

While melatonin is generally considered safe for short-term use, it’s not without its potential downsides (Andersen et al., 2016). Side effects can include headache, dizziness, nausea, and drowsiness. There’s also the possibility of melatonin interacting with various medications including anticoagulants, immunosuppressants, diabetes medications and birth control pills (Auld et al., 2017).

Long-term use is less well-studied, and there’s some concern that extended melatonin use might suppress the body’s own production of the hormone, impacting the circadian rhythm (Srinivasan et al., 2011). Because melatonin is so important for the circadian clock, we’d recommend proceeding cautiously with supplemental forms.

Another reason to proceed with caution is that melatonin can relax the muscles in your airways too much leading to collapse. So, tread lightly!

Sleep Supplement Important Note

Remember, while supplements like vitamins and essential minerals can be beneficial, getting these nutrients from a balanced diet is usually the best way to go. Food sources provide a complex matrix of vitamins, minerals, fiber, and other substances that work together to promote good health.

Now, remember, supplements aren’t a magic bullet. They’re one part of the puzzle. A healthy lifestyle, including good sleep hygiene, is also crucial in having healthy sleep.

And of course, as with any supplementation plan, it’s always wise to discuss with your healthcare professional before starting a supplement. They can help you determine the correct dosage and monitor your progress, ensuring you get the most benefit while minimizing any potential risks.

Conclusion

In conclusion, managing sleep apnea effectively often involves a multifaceted approach that includes dietary and lifestyle changes, along with considering various supplements. We’ve explored the potential benefits of key supplements like magnesium, vitamin D, fish oils, tryptophan, vitamin C, vitamin E, and B vitamins, all of which play significant roles in supporting better sleep and overall health. Each of these nutrients can address specific aspects of sleep apnea, from reducing inflammation to regulating sleep-wake cycles and enhancing oxygen delivery.

Encouragingly, supplements can be a valuable addition to your sleep apnea management strategy. By ensuring your body receives the right nutrients, you can support your health and possibly reduce the severity of sleep apnea symptoms. However, it’s essential to approach supplementation thoughtfully and consult with healthcare professionals when making changes to your regimen.

Ready to take control of your sleep health? Check out our comprehensive book, which not only delves deeper into the best supplements for sleep apnea but also includes the most effective breathing routines. With accompanying audio tracks, you can start implementing these techniques tonight and work towards achieving the restful sleep you deserve. Don’t wait—start your journey to better sleep now!

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Sleep apnea can be difficult to diagnose which is why the watchPAT one device has been introduced as a home sleep testing device.

So, in this article we’ll break down what WatchPAT one is and how it can help with sleep apnea.

We’ll also discuss if you need one and, if you don’t, then we’ll cover some alternative solutions for you.

Let’s dive in!

What is WatchPat One?

WatchPat One, by Itamar Medical ltd, is an innovative device that provides a simple and accurate home sleep study to help diagnose obstructive sleep apnea (OSA).

The device consists of two components: the watchPat sensor and disposable recording unit. The watchPat sensor is worn on the patient’s wrist and records sleep data, such as heart rate, breathing rate and oxygen saturation.

With watchPat One, patients can access the results of their sleep test quickly and conveniently, allowing for better management of sleep apnea.

In other words, think of watchPat One as having a sleep lab at home and being far superior to the oura ring for sleep apnea. (For more information on the oura ring, check out our article here)

What kind of information does this device give you?

The watchPat One works by recording a patient’s sleep data during the night and sending it to the recording unit.

This sleep data includes your true sleep time, sleep stages, and characteristics of your apnea. (Apnea is a fancy way of saying pauses in breathing).

True sleep time is defined as the amount of time you spend in deep sleep and light sleep, which is important for understanding your overall sleep quality.

Another helpful aspect is that this device can perform sleep staging. It can determine if you are in REM (rapid eye movement) sleep, Non-REM (non-rapid eye movement) sleep, or awake.

(To learn more about how much your true sleep time should be and more on sleep stages, make sure to check out our article on that here.)

The watchPat One then uses an algorithm to determine your Apnea-Hypopnea Index (AHI) score.

You also get body position statistics which simply tell you what kind of body position you were in throughout the night.

How accurate is the watchpat one?

The WatchPAT One Testing device has an 88.5% success rate with an under 2% failure rate when collecting data.

With all the above factors, you get amazing data from a home sleep test set up that gives you a ton of benefits in terms of use that we’ll dive into next.

What are the benefits of using a watchPat One?

1. Accurate, reliable results: The watchPat One device has been approved by the FDA, CE and Health Canada for use in diagnosing OSA.
2. Convenience: Patients can access the results of their sleep test quickly and conveniently. This is huge because a home sleep test allows you to skip all the issues with sleep tests in a clinical lab.
3. Cost effective: The device is much more cost-effective than traditional lab-based sleep tests. That is, a home sleep apnea set up isn’t as complicated as the clinical counterpart.
4. Comfortable: The watchPat One is comfortable to wear with its lightweight design and adjustable straps.
5. Easy to use: The watchPat One is simple to set up and use, requiring no calibration or special setup.

So, overall, if you suspect you have sleep apnea, the WatchPat One is actually an incredible home sleep apnea test to help you determine the presence and severity of sleep apnea.

But… all that glitters is not gold…

Why Should You Not Get a WatchPat One?

When you’re looking at the Amazon description of this item, it becomes clear there are a few major catches with this home sleep apnea test.

Can you use the watchpat one more than once? Is Watchpat one reusable?

So, “on the box” and product description, the watchpat one is a disposable medical device for a one-time home sleep apnea. The price of this testing device is around $300-400. Yikes.

Now, you could technically use this testing device multiple times.

How accurate will this testing device be after the first, second, or third use?

Nobody knows!

How instant are the results?

The watchpat one takes time for a sleep doctor to review the results before you get them back.

What should you do for Obstructive Sleep Apnea?

First, speak with your doctor on what’s appropriate for you. Honestly, the obstruction could require surgery.

However, there’s something else I want you to know about sleep apnea

Having a bad circadian rhythm is linked to worsening sleep apnea. And, insufficient natural production of melatonin is also linked to sleep apnea.

Don’t get me wrong, a home sleep apnea is still helpful, but you also need to understand why the problem happened in the first place.

That’s why we discuss how to improve your body’s natural melatonin production in our masterclass. If you haven’t checked that out, then you can find that at the top of our website.

Overall, the watchpat one is a good option for a home sleep apnea test. But, for ongoing monitoring of sleep quality you’ll need to make lifestyle changes and have other ways to monitor your health.