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Principles of Health: Obesity

Lifestyle changes to manage Sleep Apnea

by Marcie L. Sidman, , MD

General Guidelines for Managing Sleep Apnea

Lose Weight

Obesity is a major risk factor for sleep apnea. If you’re overweight, talk to your doctor about a reasonable weight loss goal and a safe weight loss program. As little as 10% weight loss can greatly reduce the number of sleep apnea episodes that occur each night.

Stop Using Alcohol and Sedative Medications

Alcohol and sedative medications are nervous system depressants. They affect the brain, causing it to function more slowly and less effectively. Using alcohol and/or sedatives will increase the frequency and number of sleep apnea episodes that occur each night. When you stop taking these products, your sleep apnea may improve.

Stop Smoking

If you smoke, talk to your doctor about ways to quit. Nicotine can worsen sleep apnea.

Exercise

There is evidence that exercise helps to improve sleep apnea even without weight loss. Talk to your doctor about which exercises are right for you.

Sleep on Your Side

Some people find that sleeping on one side, rather than sleeping on their backs or stomachs, greatly reduces sleep apnea. You can use a variety of pillows to comfortably prop yourself on your side.

References

1 

“How Is Sleep Apnea Treated.” National Heart, Lung, and Blood Institute, US Department of Health & Human Services, 10 Dec. 2018, www.nhlbi.nih.gov/health-topics/sleep-apnea.

2 

“Obstructive Sleep Apnea (OSA) in Adults.” DynaMed, EBSCO Information Services, 5 Oct. 2016, www.dynamed.com/condition/obstructive-sleep-apnea-osa-in-adults.

3 

“Sleep Apnea Information.” American Sleep Apnea Association, 5 Apr. 2019, www.sleepapnea.org/learn/sleep-apnea/.

4 

“Sleep Apnea Information Page.” National Institute of Neurological Disorders and Stroke, National Institutes of Health, 27 Mar. 2019, www.ninds.nih.gov/Disorders/All-Disorders/Sleep-Apnea-Information-Page.

5 

“Snoring, Sleeping Disorders, and Sleep Apnea.” ENT Health, American Academy of Otolaryngology–Head and Neck Surgery Foundation, Aug. 2018, www.enthealth.org/conditions/snoring-sleeping-disorders-and-sleep-apnea/.

Citation Types

Type
Format
MLA 9th
Sidman, Marcie L. "Lifestyle Changes To Manage Sleep Apnea." Principles of Health: Obesity, edited by Dawn Rutherford, Salem Press, 2020. Salem Online, online.salempress.com/articleDetails.do?articleName=POHObesity_0129.
APA 7th
Sidman, M. L. (2020). Lifestyle changes to manage Sleep Apnea. In D. Rutherford (Ed.), Principles of Health: Obesity. Salem Press. online.salempress.com.
CMOS 17th
Sidman, Marcie L. "Lifestyle Changes To Manage Sleep Apnea." Edited by Dawn Rutherford. Principles of Health: Obesity. Hackensack: Salem Press, 2020. Accessed October 22, 2025. online.salempress.com.