Have you been struggling to feel well-rested despite spending 7 – 8 hours in bed every night? Does your partner tell you that you snore? Have you been putting on a few pounds lately? It might surprise you to learn that such issues are often closely related. This blog post explores the vicious cycle that can be created by obstructive sleep apnea (OSA) and weight gain.
Sleep Apnea Can Cause Weight Gain
OSA is a disorder defined by repeated periods throughout the night when a person has reduced breathing or complete pauses in breathing. These episodes occur when tissues in the throat block the free flow of air. Snoring is very common among individuals with this condition. OSA can greatly interfere with the quality of your sleep, leaving you feeling exhausted from day to day.
When you do not get enough high-quality sleep, your hormones are affected. For example, you may experience lower levels of leptin, which is the hormone that tells your body to stop eating. You may also have higher levels of ghrelin, the hunger hormone. Other hormones that influence appetite and energy, such as insulin and cortisol, can also be affected. As a result, you might find it increasingly difficult to control your weight.
Weight Gain Can Cause or Worsen Sleep Apnea
Just like sleep apnea can lead to weight gain, the reverse is also true; weight gain can lead to sleep apnea. Extra weight around the neck and abdomen can place pressure on the airway, increasing your risk of poor-quality breathing throughout the night.
Breaking Free of the Cycle
Here are some tips that may help you to both manage your weight and enjoy higher-quality sleep:
- Seek sleep apnea treatment. Professional sleep apnea treatment may help you enjoy better shuteye and give you a leg up on your weight loss journey.
- Design a reasonable eating plan. Extreme diets can damage your body. Set reasonable weight loss goals, continue eating foods that you enjoy, and take a long-term view of your health. Your doctor or a nutritionist may be able to help you get started.
- Exercise. Exercise can improve the quality of your sleep, promote a healthy metabolism, and play a role in weight loss. Aim for 150 minutes of moderate cardiovascular activity per week along with 2 – 3 strength training sessions.
- Manage stress. Chronic stress can cause weight gain and interfere with sleep quality. You may need to arrange your schedule to take more time for yourself. Some people also benefit greatly from professional mental health therapy.
OSA and weight gain often go hand in hand. Use the tips in this article to start on your path toward improved health.
Meet the Practice
Dr. Russell Teasdale has more than 40 years of experience in dentistry. He focuses primarily on helping patients cope with OSA and TMJ/TMD pain. If you are concerned about the quality of your sleep, he and our team can guide you on your next steps. To learn more about us and the services we offer, contact Evolution Dental at 503-974-3829.