Sleep Apnoea and Weight Gain

Quality Sleep is what helps your body to restore and repair itself. To gain the most benefits from sleep, the average adult should sleep between 7 to 9 hours per night. Being sleep-deprived can make it harder to lose weight as it affects your hormone regulation causing hormonal imbalances. 

Research has found that weight gain and sleep disorders can go hand-in-hand, especially in those with Obstructive Sleep Apnoea (OSA). The condition makes gaining enough sleep difficult, as it causes repeated breathing pauses, interrupting your sleep. OSA causes fatigue leading to decreased activity and a decreased metabolism, increasing the risk of weight gain.

The three main hormones affected by OSA and sleep deprivation are Ghrelin, Leptin, and Insulin. Ghrelin is the hormone that tells your body to eat; research shows that a lack of sleep increases Ghrelin levels ⁽¹⁾. The hormone Leptin tells us to stop eating, and lack of sleep decreases the levels of this hormone, making us hungrier. The third hormone affected by sleep disorders is Insulin, which helps to regulate blood sugar and energy levels. In summary, sleep deprivation makes you hungrier, increasing the risk of weight gain. 

Why does obesity cause Sleep Apnoea?

The relationship between Sleep Apnoea and weight gain is a vicious cycle – gaining weight contributes to Sleep Apnoea development, and simultaneously having Sleep Apnoea can cause you to gain weight.

Being overweight and having a higher BMI (body mass index) causes breathing restrictions as it increases the fat deposits around the neck and throat, boosting the risk of developing Sleep Apnoea. Excess fat makes the soft palate more likely to collapse, causing apnoea events (breathing pauses).

If you suspect you could have Sleep Apnoea, take our free online risk test.

Does gaining weight affect Sleep Apnoea?

Yes, gaining weight can worsen the symptoms of Sleep Apnoea. Excess fat around the neck and throat can physically block the airway and lead to more severe cases of Sleep Apnoea as it increases the number of apnoea events. Therefore, it is important for those with OSA to maintain a healthy weight through diet and exercise.

Although not everyone who develops OSA is overweight or obese, those that are will commonly find their Sleep Apnoea to be more severe. 

Can dieting help my Sleep Apnoea?

Different lifestyle changes can help manage Sleep Apnoea symptoms, and depending on the individual, it can lower the severity of their OSA.

Due to weight loss around the neck, the less fatty tissue reduces the strain on the upper airways. Studies show that losing 10% of your body weight can dramatically improve your OSA symptoms.

However, your OSA needs to be treated with your recommended treatment method. Treatment will help to prevent other health complications from developing; these include diabetes, Alzheimer’s and heart disease.  

Does CPAP help you lose weight? 

CPAP therapy (Continuous Positive Airway Pressure) is the typical treatment for Obstructive Sleep Apnoea, providing huge benefits. A CPAP machine allows you to get back your sleep, preventing breathing pauses and other OSA symptoms. 

Will CPAP cause weight gain?

Not every CPAP user will have the same experience; some may lose weight while others gain.

The most effective exercises for Sleep Apnoea

There are specific exercises proven to help your Sleep Apnoea that you could incorporate into your day-to-day life. These include:

Yoga – Yoga has been found to provide a wealth of help to your lungs, helping to open your airways and strengthen your breathing. Pranayama is a yoga practice of breath regulation involving different breathing exercises and patterns. Studies have found that it can significantly decrease neck circumference, which can help reduce symptoms of Sleep Apnoea. Pranayama also helps with stress, and mental health, increasing your overall sleep quality.

Tongue exercises – A simple way to strengthen your throat and tongue muscles is by practising tongue exercises. 

1. The first exercise you could try is a tongue slide. To do this, place the tip of your tongue against the back of your top front teeth and slowly slide your tongue backwards, with the tip of your tongue moving along the roof of your mouth. You can repeat this up to ten times. 
2. The second exercise you could try is a tongue stretch. To do this, stick out your tongue as much as possible, look up and try to touch your chin. Hold this for 10-15 seconds and repeat it up to 5 times. 

Can losing weight get rid of Sleep Apnoea?

No, Sleep Apnoea is not curable. However, lifestyle changes like having a balanced diet and losing weight to maintain a healthy weight can help reduce symptoms. 

Is it harder for people with Sleep Apnoea to lose weight?

Sleep disorders prevent people from gaining enough sleep; sleep deprivation slows your metabolism, making it harder to lose weight. 

Treating your OSA and controlling your symptoms allows you to sleep the recommended amount, regulating your hormones and metabolism. 

The most common treatment is CPAP therapy, which provides a flow of pressurised air to keep your airways open and free of obstructions.

Round up

When Sleep Apnoea is left untreated, it slows your metabolism, making losing weight harder. You can lose weight faster by using a Sleep Apnoea treatment alongside a healthy diet and regular exercise.

If you need any help or advice, contact us.

References

1. Philippe Froguel (2004) Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ (Accessed January 19, 2023).
2. Endocrine News (2019)CPAP Machine Improves Weight Loss in Dieting Adults with Obesity, Sleep Apnea. Available at: https://endocrinenews.endocrine.org/endo-2019-news-cpap-machine-improves-weight-loss-in-dieting-adults-with-obesity-sleep-apnea/ (Accessed January 19, 2023)