Understanding Obstructive Sleep Apnea: How to Take Action to Improve Health

Obstructive sleep apnea (OSA) is a serious, yet treatable condition that disrupts sleep and can lead to significant health issues if left undiagnosed. Characterized by repeated pauses in breathing during sleep, OSA causes drops in blood oxygen levels and frequent awakenings. This condition not only affects sleep quality but can also lead to heart disease, diabetes, and an increased risk of accidents for drivers on the road and lower productivity for workers at a desk. Read on to learn how to take action to improve health. 

The Scope of the Problem 

The Count on Sleep partnership, a collaboration between professional and patient-focused organizations, recently released a national indicator report on OSA. Funded by a grant from the CDC’s National Center for Chronic Disease Prevention and Health Promotion, this report highlights the staggering impact of undiagnosed OSA. Approximately 23.5 million Americans suffer from undiagnosed OSA, costing the U.S. economy $149.6 billion annually due to increased healthcare utilization, motor vehicle and workplace accidents, and reduced productivity

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Disproportionate Impact on Communities 

OSA does not affect all communities equally. It disproportionately impacts Blacks, Latinos, and Native Americans. These populations are a primary focus of the Count on Sleep program, which aims to improve screening, diagnosis, and treatment in these communities. By fostering more conversations between healthcare workers and patients about sleep health, the program hopes to address these disparities.

Recognizing the Symptoms 

OSA is marked by a variety of symptoms, including loud snoring, fragmented sleep, daytime sleepiness, insomnia, frequent nighttime urination, morning headaches, mood changes, and difficulty with memory or concentration. However, not everyone experiences the same symptoms, making it crucial for healthcare providers to ask about sleep health during routine assessments. 

Risk Factors 

Several factors increase the risk of developing OSA. Central obesity, where body weight is concentrated around the waist and neck, is a significant modifiable risk factor. The endomorphic body type fits this risk factor. An endomorph is naturally solid and generally soft, with a round physique that is short and stocky and built with thick arms and legs. However, these individuals have a slow metabolism, causing them to hold fat reserves easily. They usually have narrower shoulders and broader hips with more of a pear or apple shape, carrying weight in the lower abdomen, hips, and thighs. Studies have shown that a 10% increase in weight can lead to a six-fold increase in the risk of developing OSA. Other risk factors include neck circumference (≥ 17 inches for males and ≥ 16 inches for females), smoking, exposure to second-hand smoke, and alcohol consumption before bedtime. 

The Importance of Diagnosis and Treatment 

Sleep studies, conducted either at home or in a sleep laboratory, are essential for diagnosing Obstructive Sleep Apnea. These studies measure the frequency of breathing pauses or reductions in airflow per hour of sleep. Despite the high prevalence of OSA, more than 80% of cases remain undiagnosed. This is concerning given the significant health risks associated with untreated OSA, including hypertension, type 2 diabetes, and cardiovascular disease. 

Take Action to Improve Health 

If you suspect you might have OSA, consider getting evaluated at a sleep center accredited by the American Academy of Sleep Medicine. In addition to seeking professional help, you can take steps to improve your sleep health: 

• Monitor your sleep: Use a wearable device to track sleep duration and quality. 

• Maintain a consistent sleep schedule: Go to bed and wake up simultaneously every day. 

• Reduce caffeine and sugar intake: Especially in the hours leading up to bedtime. 

• Exercise regularly: Preferably in the morning. 

• Create a sleep-friendly environment: Keep your room quiet, dark, and comfortable (60-67°F). 

• Practice relaxation techniques: Engage in muscle relaxation, imagery, or a warm bath before bed. 

• Invest in comfort: Ensure your mattress and pillow are comfortable. 

• Limit screen time: Avoid looking at bright screens before sleeping. 

By taking these steps and working with healthcare professionals to manage medical conditions, you can manage OSA and improve your overall health and well-being. Studies show that for those people with a high waist circumference, losing 5-10% of their body weight can reduce the likelihood of a sleep study referral if their neck size is over 17 inches. Consistency with a nutrition plan and being active are easy ways to lose weight slowly. It is imperative to know your body type and work with a Registered Dietitian who can help ensure you have the right program for your body type. Many dietitians are covered by your insurance with minimal out-of-pocket costs.  

Remember, addressing sleep health is not just about getting a good night's sleep—it's about enhancing your quality of life. For more information and resources, visit the American Academy of Sleep Medicine's Sleep Center Directory.