Top 5 Things That Make Sleep Apnea Worse

Sleep apnea is more than just loud snoring—it’s a serious health condition that affects millions of Americans every night, often without them even knowing it. At Northern Virginia Sleep Solutions, we help patients in Reston, Herndon, and the greater Northern Virginia area recognize, manage, and treat sleep apnea so they can breathe easier and sleep better.

But did you know that certain habits and health factors can make sleep apnea worse? Even if you’re receiving treatment, these triggers can interfere with your progress and quality of sleep.

Here are the top five things that can make sleep apnea symptoms worse—and what you can do to improve your sleep health.

1. Sleeping on Your Back

Your sleep position can have a big impact on how severe your sleep apnea symptoms are. Sleeping on your back, also known as the supine position, often makes sleep apnea worse. When you lie flat on your back, gravity causes your tongue and soft tissues to fall backward, narrowing your airway and making it more likely to collapse during sleep.

Studies published in the Journal of Clinical Sleep Medicine estimate that over 50 percent of people with obstructive sleep apnea experience “positional sleep apnea,” meaning their symptoms significantly worsen when they sleep on their back.

What you can do: Try sleeping on your side or stomach. Special sleep pillows, positional therapy devices, or even wearing a tennis ball sewn into the back of your pajama shirt can help train you to avoid back sleeping.

2. Weight Gain

Weight plays a major role in sleep apnea, particularly obstructive sleep apnea (OSA). Excess body weight can lead to fat deposits around the neck and throat area, narrowing the airway and making it more prone to collapse during sleep.

According to the National Heart, Lung, and Blood Institute, obesity is one of the most significant risk factors for sleep apnea. In fact, around 70 percent of people with OSA are overweight or obese. Even a small amount of weight gain can increase the severity of your condition.

What you can do: If you are overweight, losing as little as 10 percent of your body weight can significantly improve sleep apnea symptoms. Pairing weight loss with professional treatment at Northern Virginia Sleep Solutions can lead to better results and a healthier, more restful night’s sleep.

3. Alcohol and Sedatives

That nightcap or sleep aid may seem like a good way to relax before bed, but alcohol and sedative medications can actually make sleep apnea worse. These substances relax the muscles of your throat, including those that help keep your airway open while you sleep.

This muscle relaxation increases the likelihood of airway obstruction, leading to more frequent and longer breathing pauses during the night. Alcohol can also disrupt your sleep cycle, making you feel groggy and unrested even after a full night’s sleep.

What you can do: Limit alcohol consumption, especially in the evening hours. If you take sedative medications, speak with your physician or a sleep specialist about how they may be affecting your sleep apnea and whether alternative options are available.

4. Nasal Congestion and Allergies

Your ability to breathe comfortably at night can also be affected by nasal congestion caused by allergies, colds, or sinus issues. When your nasal passages are blocked, you’re more likely to breathe through your mouth, which increases airway collapse and sleep apnea events.

Nasal congestion may not be the root cause of sleep apnea, but it can definitely make existing symptoms worse.

What you can do: Address nasal congestion with simple remedies such as:

• Nasal saline sprays
• Decongestants or antihistamines (as recommended by your doctor)
• Allergy management strategies
• Sleeping with your head elevated to promote better airflow

If you struggle with chronic nasal obstruction, our team at Northern Virginia Sleep Solutions can evaluate whether it’s contributing to your sleep apnea.

5. Untreated Acid Reflux (GERD)

Gastroesophageal reflux disease (GERD), commonly known as acid reflux, and sleep apnea often go hand in hand. When stomach acid backs up into the throat, it can cause inflammation and swelling in the airway, making it harder to breathe during sleep.

According to a study published in the American Journal of Respiratory and Critical Care Medicine, approximately 60 percent of people with obstructive sleep apnea also experience GERD. The two conditions can create a vicious cycle, where acid reflux worsens apnea symptoms, and poor sleep increases acid production.

What you can do: Managing acid reflux may improve your sleep apnea symptoms. Helpful strategies include:

• Avoiding heavy meals and caffeine before bedtime
• Elevating the head of your bed
• Taking reflux medications as prescribed
• Working with a sleep specialist if GERD and sleep apnea are occurring together

How Northern Virginia Sleep Solutions Can Help

At Northern Virginia Sleep Solutions, we understand that sleep apnea is a complex condition influenced by many lifestyle factors. Identifying and addressing these triggers is just as important as treating the underlying disorder.

Our practice specializes in oral appliance therapy, a comfortable, non-invasive alternative to CPAP machines for patients with mild to moderate obstructive sleep apnea. We also work closely with you to identify lifestyle changes and health conditions that may be making your symptoms worse.

Don’t Let Sleep Apnea Control Your Life

Sleep apnea doesn’t just leave you tired—it increases your risk for serious health problems, including high blood pressure, heart disease, stroke, and diabetes. Recognizing the factors that worsen your sleep apnea and taking steps to address them can make a significant difference in your quality of life.

If you live in Reston, Herndon, or Northern Virginia and are ready to breathe easier and sleep better, the team at Northern Virginia Sleep Solutions is here to help.

Schedule your consultation today and take the first step toward healthier, more restful nights.