Sleep Apnea and Insomnia
Insomnia and sleep apnea are sleep disorders. They can both disrupt your sleep patterns, making for a long, restless night with very little sleep. Insomnia occurs when a person is having trouble falling asleep or staying asleep throughout the night. Sleep apnea causes a person to stop breathing for a period of time while they are sleeping.
Both sleep apnea and insomnia can have a negative effect on your overall health, so it’s important to seek proper treatment if you have one or both of these sleep disorders. ¹
The Link Between Sleep Apnea and Insomnia
Sleep apnea and insomnia can cause disruptions to your sleep-wake cycle. The two are linked. Sleep apnea can cause insomnia either acute or chronic. Insomnia can make sleep apnea symptoms worse if you have both.
The two sleep orders are linked in several ways. Sleep apnea, which causes sleep disturbances, can also cause frequent waking, which can make insomnia worse. Sleep deprivation often causes issues with reduced oxygen saturation. Insomnia can lead to the muscle tone in the airway becoming reduced. Both sleep deprivation and insomnia can increase sleep apnea events.
A person with insomnia and sleep apnea may sleep lightly and cause them to awaken more easily. This can worsen insomnia symptoms and continue the sleep deprivation cycle. One 2021 study found that people with sleep apnea are 40 to 60% more likely to experience insomnia symptoms as well. ²
Symptoms of Insomnia
Trouble falling asleep or staying asleep are the main symptoms of insomnia. Some individuals may have other related symptoms, usually due to sleep deprivation and lack of quality sleep.
- Fatigue
- Moodiness and irritability
- Trouble staying awake during the daytime
- Increased risk for accidents
- Behavioral issues
- Poor work or test performance
The symptoms associated with short-term insomnia often go away on their own, once the bout with insomnia is over. But when insomnia becomes a chronic problem, it requires further treatment.
Symptoms of Sleep Apnea
Sleep apnea repeatedly disrupts sleep patterns. It prevents the person suffering from it to get a good night’s sleep. Some of the primary symptoms of sleep apnea include:
- Fatigue
- Memory loss
- Excessive daytime sleepiness
- Morning headaches
- Irritability
- Non-refreshing, non-restful sleep
- Insomnia
Similarities and Differences of Insomnia and Sleep Apnea
| Insomnia | Sleep Apnea | Similarities | |
| Core Problem | Difficulty falling asleep, staying asleep, or experiencing non-restorative sleep. | Repeated air blockage or pauses in breathing during sleep. | Both can disrupt sleep quality and cause daytime impairment. |
| Causes | Can be influenced by psychological factors like stress, anxiety, depression, or poor sleep habits, certain medications, or medical conditions. | Caused when soft tissue in the airway collapses (Obstructive Sleep Apnea) or the brain failing to signal breathing muscles to function (Central Sleep Apnea). | Poor sleep habits and obesity can worsen both conditions. |
| Key Symptoms | Trouble falling asleep, waking up frequently at night, irritability, fatigue, difficulty concentrating. | Loud snoring, choking or gasping during sleep, witnessed breathing pauses, excessive daytime sleepiness. | Excessive daytime sleepiness, headaches, difficulty concentrating, mood changes. |
| Diagnosis | Often diagnosed on patient-reported sleep problems and symptoms. | Requires sleep study to measure breathing patterns, sleep stages, and oxygen levels. | Both require evaluation by a medical professional who specializes I sleep disorders. |
| Treatment | Usually involves therapies like Cognitive Behavioral Therapy for insomnia, and medication. | Positive Airway Pressure devices like CPAP machines. | Lifestyle changes, including regular exercise, healthy eating, and avoiding stimulants can help both conditions. |
Tips for Sleeping with Insomnia and Sleep Apnea
Sleep apnea and insomnia can both have negative impacts on your health. It’s important to figure out how to get better sleep. Getting better sleep can help you reclaim your life and your health. It’s okay if you are not sure where to start. The good news is that there are several things you can do to sleep longer and breathe easier at night.
Weight Loss
Maintaining a healthy body weight can be beneficial for various health conditions. Weight loss significantly improves both insomnia and sleep apnea for many people. Losing weight can help improve sleep apnea because it reduces excess fat in the upper airway, which is what causes obstructions and interrupts breathing. For insomnia, losing weight can improve sleep quality and potentially reduce the need for other treatments and medications.
Balanced Diet & Avoiding Large Meals at Night
Consuming a well-balanced diet and avoiding large, heavy meals before bedtime can have a positive effect on sleep apnea and insomnia. Eating a nutritious diet helps manage weight, which is critical for reducing the severity of sleep apnea. Avoiding heavy meals, alcohol, and caffeine before bed can help improve sleep quality.
Regular Physical Activity
Exercising regularly can help increase the body’s natural production of melatonin, which reduces stress and improves your mood. This can be helpful for managing sleep apnea and insomnia. Regular physical activity also helps the body regulate its temperature, which makes it easier to fall asleep. Exercise doesn’t cure sleep apnea, but it can be a valuable tool that helps you manage symptoms and improve sleep quality.
Routine Bedtime
Keeping a consistent bedtime routine, including a wind-down period before going to bed, can improve both sleep apnea and insomnia. A bedtime routine should include relaxing activities like deep breathing, yoga, or reading and avoiding stimulating activities like screen time or tv.
CPAP Therapy
The most effective treatment option for treating sleep apnea is regular CPAP therapy. A CPAP machine transmits air pressure into the airway to keep it open, so the throat doesn’t collapse. Throat muscles relax during sleep, but the air pressure from a CPAP machine holds the throat open. Untreated sleep apnea can lead to other concerning health problems like obesity, high blood pressure, or heart problems.
Conclusion
While there isn’t a cure for sleep apnea or insomnia, there are some ways to effectively manage symptoms. Losing weight, exercising, eating a nutritious diet, regular bedtime routines, and CPAP therapy can all be used strategically. CPAP therapy can significantly reduce insomnia for individuals who have sleep apnea. ³ Treating sleep apnea with CPAP therapy can help improve sleep quality and reduce the severity and frequency of insomnia symptoms.
Ready to get started with CPAP therapy? The CPAP Shop has everything you’ll need, including CPAP machines, masks, and supplies. Have questions about our products? Please give our expert staff a call at 866-414-9700. We’re happy to help!
References
1. Cherney, K. (2023, April 3). What is the link between sleep apnea and insomnia? Medical News Today. https://www.medicalnewstoday.com/articles/sleep-apnea-insomnia#the-link
2. Neurology Advisor Staff. (2021, October 15). The challenging co-occurrence of insomnia and sleep apnea. Neurology Advisor. https://www.neurologyadvisor.com/features/insomnia-sleep-apnea-challenging-co-occurrence-danny-eckert-phd/
3. Sweetman, A., Lack, L., Lambert, S., Gradisar, M., & Harris, J. (2021). Does comorbid obstructive sleep apnea impair the effectiveness of cognitive and behavioral therapy for insomnia? Nature and Science of Sleep, 13, 1253–1265. https://doi.org/10.2147/NSS.S312533
