Surviving the Holidays with Sleep Apnea

The holiday season is a joyful time, but it can bring extra challenges for those managing sleep apnea. Festive gatherings, rich foods, travel, and unpredictable schedules can disrupt sleep routines, often intensifying sleep apnea symptoms. These changes may leave you feeling more tired and impact your overall health.

Fortunately, with a few simple adjustments, you can enjoy the season while keeping your sleep quality in check. This article will explore how the holidays can impact sleep apnea and provide practical tips to help you rest well during this busy time of year.

Changes in Sleep Schedule and Routine

Many people stay up later for parties, travel across time zones, or adapt to house guests’ schedules during the holiday season. For those with sleep apnea, changes in sleep routine can aggravate symptoms. For instance, a sudden shift in your bedtime can impact your sleep architecture, reducing the time spent in deeper, restorative stages of sleep.

Tip — Try to maintain a consistent sleep schedule. Even if you’re up late on occasion, aim to wake up at the same time each morning. If you know that you’ll have late nights, consider a short nap earlier in the day to offset any sleep debt without disturbing your regular sleep routine too much.

Holiday Meals and Weight Gain

Holiday meals tend to be rich, high in calories, and, unfortunately, often contribute to weight gain. Excess weight, particularly around the neck and upper airway, is a known risk factor for worsening sleep apnea. Additionally, heavier meals, especially when eaten close to bedtime, can worsen breathing issues during sleep, as a full stomach can put pressure on the diaphragm and airways.

Tip — Be mindful of portion sizes and try to balance festive meals with lighter, nutrient-dense foods. Avoid large meals at least three hours before bed, and consider an earlier dinner whenever possible. Focusing on protein and fiber-rich foods can help you feel satisfied while managing your calorie intake.

Alcohol and Sleep Apnea

Alcohol is often part of holiday festivities, but it can also exacerbate sleep apnea. Alcohol relaxes the muscles in the throat, which can worsen airway obstruction in those with sleep apnea. Additionally, it disrupts the sleep cycle, reducing the quality of rest and worsening sleep apnea symptoms.

Tip — If you do consume alcohol, try to limit it to the early evening and avoid drinking within two hours of bedtime. Also, consider alternating alcoholic drinks with water to stay hydrated and reduce the overall intake. Opting for a mocktail or low-alcohol drink can be a festive but less disruptive choice.

Increased Stress and Sleep Apnea

The holiday season can sometimes be stressful due to planning, financial concerns, and family dynamics. Stress, in turn, can lead to insomnia or lighter sleep, compounding the effects of sleep apnea. When you’re more stressed, you may experience increased nighttime awakenings or fragmented sleep, which makes you more tired and worsens your sleep apnea symptoms.

Tip — Incorporate relaxation techniques into your day. Breathing exercises, meditation, or yoga can help lower stress levels. Even setting aside just 10 minutes before bed to unwind, journal, or read a book can make a significant difference. Establishing a pre-sleep routine can help ease stress and signal to your body that it’s time to settle down.

Travel and Sleep Apnea

Holiday travel poses specific challenges for those with sleep apnea. Adjusting to new environments or time zones and transporting CPAP (Continuous Positive Airway Pressure) machines can be inconvenient and even lead some to forgo their treatment temporarily. Not using your CPAP machine or other sleep apnea device while traveling can have immediate impacts, causing poorer sleep quality, increased daytime drowsiness, and potentially impacting your holiday enjoyment.

Tip — If you use a CPAP machine, plan ahead. Many CPAP devices have travel-friendly options, and there are battery-powered options for those traveling off the grid. Be sure to check with your airline about regulations for carrying your device onboard. If you don’t use a CPAP but have a mouthpiece or another device, make it a priority to bring it with you. Even if your sleep isn’t perfect in a new environment, having your device will help keep your sleep apnea under control.

Exposure to Cold and Flu

The colder winter months bring an increased risk of cold and flu, which can worsen sleep apnea symptoms. Congestion and blocked nasal passages make it harder to breathe, especially at night. If your airways are already partially obstructed due to sleep apnea, adding congestion into the mix can severely disrupt your sleep.

Tip — Prioritize your health by practicing good hygiene, getting a flu shot if recommended, and maintaining a healthy lifestyle to support your immune system. Additionally, using a humidifier in your bedroom can help keep airways moist and reduce nasal congestion. If you get sick, consult your healthcare provider about temporary adjustments to your sleep apnea treatment to help manage symptoms.

Self-Care and Routine Maintenance of Equipment

With the holidays in full swing, it’s easy to overlook the regular maintenance of your sleep apnea equipment. For CPAP users, unclean equipment or filters can reduce the device’s effectiveness and even cause respiratory issues, especially if filters become clogged with dust or contaminants.

Tip — Clean your CPAP machine, humidifier chamber, and mask regularly. Replace filters as recommended by the manufacturer, and ensure your device is functioning optimally. Using sanitized and well-maintained equipment can improve comfort and performance, helping you get restful sleep even during the busiest times of the year.

Practicing Mindful Breathing and Relaxation Exercises

When you’re feeling overwhelmed with holiday tasks, even brief relaxation exercises can help reduce stress and support better breathing patterns. Breathing exercises, particularly diaphragmatic breathing, can be especially helpful in enhancing lung capacity and supporting healthy respiratory function.

Tip — Take a few minutes daily to practice deep, mindful breathing. Inhale slowly, filling your lungs and expanding your diaphragm, then exhale slowly. This simple exercise reduces stress and can also help strengthen the muscles involved in breathing, which may benefit those with sleep apnea indirectly.

Turn to DreamZz Sleep, and Get the Rest You Deserve This Holiday Season

Navigating the holiday season with sleep apnea may require a few additional considerations. However, with mindful choices and planning, you can manage your condition effectively while still enjoying this festive time of year. This holiday season, prioritize your health and rest—so you can enjoy the celebrations fully refreshed and energized.

The Dream Team at DreamZz Sleep Center is here to help you get the best sleep possible. We are your one-stop shop for all things sleep disorder-related. From scheduling a sleep study within two weeks of your initial call to ensuring you have the proper supplies and accessories for your sleep apnea equipment, you can depend on our team to help you rest easily.