Struggling With Broken Sleep? 5 Effective Ways To Manage Sleep Apnea

Quality sleep is essential for overall health, yet many people remain unaware that repeated breathing interruptions at night could signal a serious condition.

Obstructive Sleep Apnoea (OSA) is a disorder in which the airway becomes blocked during sleep, leading to pauses in breathing, reduced oxygen levels and fragmented rest. Beyond loud snoring, untreated OSA is linked to high blood pressure, heart disease, diabetes and even mental health challenges such as anxiety, depression and memory problems.

According to findings from ResMed’s 2025 Global Sleep Survey, nearly one in three respondents reported poor sleep at least three nights a week. Stress (57%) and anxiety (46%) were identified as major contributors — factors that can also worsen sleep apnoea symptoms.

• Common Signs Of Sleep Apnoea
• Loud, persistent snoring with choking or gasping sounds
• Sudden awakenings during the night
• Excessive daytime sleepiness despite adequate time in bed
• Morning headaches, dry mouth or sore throat
• Poor concentration, irritability or low mood
• Breathing pauses noticed by a partner

Dr Sibasish Dey, Head of Medical Affairs (South Asia) at ResMed, explains that managing sleep apnoea is not just about improving breathing — it is also critical for protecting long-term mental and cardiovascular health.

Five Ways To Manage Sleep Apnoea
1. Consistent CPAP Therapy

Continuous Positive Airway Pressure (CPAP) therapy is considered the standard treatment for moderate to severe OSA. It works by delivering steady air pressure to keep the airway open during sleep. Research published in The Lancet suggests that regular CPAP use may significantly lower cardiovascular risks and improve cognitive performance in severe cases.

2. Address Stress And Mental Health

Sleep and mental well-being are closely connected. Chronic stress and anxiety can aggravate nighttime awakenings and breathing instability. Incorporating mindfulness, relaxation exercises, therapy or journaling may help break the cycle of poor sleep and psychological strain.

3. Weight Management And Regular Exercise

Excess weight, particularly around the neck, increases the likelihood of airway obstruction. Structured weight-loss programs and consistent aerobic exercise can reduce the severity of apnoea episodes while also boosting mood and energy levels.

4. Lifestyle And Sleep Position Adjustments

Sleeping on your side instead of your back can help prevent airway collapse. Limiting alcohol and sedatives, maintaining a fixed sleep schedule and creating a cool, dark and quiet bedroom environment also contribute to better sleep quality.

5. Orofacial (Myofunctional) Therapy

Targeted exercises for the tongue, jaw and facial muscles can strengthen airway support structures. Studies indicate that such therapy may reduce the frequency of apnoea episodes in both children and adults by improving airway stability during sleep.

Sleep apnoea often goes undiagnosed, but early intervention can dramatically improve quality of life. Anyone experiencing persistent symptoms should seek medical evaluation and consider a sleep study for proper diagnosis and treatment planning.