Sleep apnea is a sleep disorder characterized by pauses in breathing during sleep. It is not just a concern for physical health—it can also significantly impact mental well-being.
Many wonder whether sleep apnea can cause anxiety. The answer is yes; the disruptions in sleep and the resulting lack of quality rest can indeed contribute to heightened anxiety levels.
What’s the link between sleep apnea and anxiety?
Disrupted sleep
- When you have sleep apnea, your sleep is interrupted many times throughout the night.
- This means you don’t get the deep sleep your brain needs to process emotions properly.
- Lack of good sleep can leave you feeling irritable and anxious. 1
Stress response
- Every time your breathing pauses, your body reacts like an emergency, releasing stress hormones — adrenaline and cortisol.
- These are helpful in real emergencies, but when released night after night, they can make you feel constantly on edge.
Daytime tiredness
- Poor sleep quality can make you tired during the day.
- When you’re exhausted, everything feels more overwhelming, and this can heighten your anxiety.
Worrying about lack of sleep
- Just worrying about getting enough sleep or the health impacts of sleep apnea can also add to your anxiety.
- It’s a cycle that can be hard to break without treatment.
What causes sleep apnea?
Sleep apnea is not just a disturbance in your nightly rest—it’s a serious disorder where breathing repeatedly stops and starts as you sleep. Several key factors and conditions can cause or contribute to the development of sleep apnea:
Physical obstructions
Obstructive sleep apnea
Obstructive sleep apnea (OSA) is the most common type of sleep apnea caused by a blockage of the airway during sleep. This blockage typically happens when the soft tissue in the back of the throat collapses and closes during sleep. Factors that increase the risk of OSA include:
- Excess weight: Fat deposits around the upper airway can obstruct breathing.
- Anatomical differences: Some people have a narrower throat, enlarged tonsils, or other physical traits that reduce airway space.
- Age: Sleep apnea occurs more often in older adults, partly because of the loss of muscle tone around the airway. 2
- Use of alcohol and sedatives: These substances relax the muscles in the throat, which can worsen airway obstruction.
Central sleep apnea
Central sleep apnea (CSA), less common than OSA, occurs when your brain doesn’t send proper signals to the muscles that control breathing. 2 This type of sleep apnea can be associated with the following conditions:
- Heart disorders: Conditions like congestive heart failure can be linked to CSA.
- Stroke or brain tumor: These conditions can affect brainstem function, which regulates breathing.
Combined factors
Complex sleep apnea syndrome
Complex sleep apnea syndrome, also known as treatment-emergent central sleep apnea, occurs when someone has both obstructive sleep apnea and central sleep apnea.
Lifestyle and environmental factors
Certain lifestyle choices and environmental factors can also contribute to the onset or worsening of sleep apnea:
- Smoking: Smoking can increase inflammation and fluid retention in the airway, worsening obstructive sleep apnea.
- Nasal congestion: If you have difficulty breathing through your nose due to an anatomical problem or allergies, you’re more likely to develop obstructive sleep apnea.
- Family history: Genetics can play a role, as having family members with sleep apnea might increase your risk.
Treating sleep apnea and anxiety
Treating sleep apnea and anxiety together involves addressing both the physical interruptions of sleep and the mental health challenges.
Continuous positive airway pressure (CPAP)
- A CPAP machine is often the first line of treatment for those with obstructive sleep apnea. 3
- This device keeps the airway open by providing a steady stream of air through a mask worn during sleep.
- CPAP can drastically reduce sleep interruptions by preventing airway closure. This leads to better sleep quality and decreased daytime fatigue, which can help alleviate anxiety.
Behavioral changes
Lifestyle modifications play a crucial role in managing both sleep apnea and anxiety. This includes:
- Weight management: Losing weight can reduce the severity of sleep apnea for overweight individuals.
- Regular exercise: Physical activity can help alleviate anxiety and panic attacks, improving sleep quality.
- Avoiding alcohol and smoking: Both substances can exacerbate sleep apnea and anxiety symptoms.
- Sleep hygiene: Establishing a consistent sleep schedule and creating a restful environment can enhance sleep quality and reduce anxiety.
Medication
- While medications are typically not used to treat sleep apnea directly, they can be effective in managing anxiety symptoms.
- It’s important to consult with a mental health professional about the safe use of anxiety medications, especially since some sedatives can worsen sleep apnea.
Cognitive Behavioral Therapy (CBT)
- CBT is a proven therapy technique for treating anxiety and can also be effective for those struggling with sleep disorders.
- This type of therapy helps you identify and change negative thought patterns and behaviors that contribute to both conditions.
- CBT can be tailored for sleep apnea to improve sleep hygiene and motivate adherence to other treatments like CPAP.
Oxygen therapy
- In cases of central sleep apnea or complex sleep apnea syndrome, supplemental oxygen at night can help maintain adequate oxygen levels in the blood.
- This treatment helps stabilize breathing patterns during sleep, improves sleep quality, and reduces anxiety symptoms.
Consultation with specialists
- Working with a team of specialists, including sleep specialists, psychologists, and possibly a psychiatrist, ensures that all aspects of sleep apnea and anxiety are appropriately addressed.
- This collaborative approach can lead to more personalized and effective treatment plans.
Long-term effects of untreated anxiety
If anxiety remains untreated, it can lead to serious long-term consequences that affect various aspects of life and overall well-being.
Mental health deterioration
- Chronic anxiety can lead to the development or worsening of other mental health disorders, including depression and more severe anxiety disorders like panic disorder or generalized anxiety disorder.
- The constant state of stress and tension can wear down an individual’s mental resilience, increasing the risk of mood swings, emotional exhaustion, and even suicidal thoughts.
Impact on physical health
- Long-standing anxiety doesn’t just affect the mind; it also has profound impacts on physical health.
- Chronic stress from ongoing anxiety can contribute to cardiovascular problems, including heart disease, high blood pressure, and irregular heart rhythms.
- Anxiety can also worsen other conditions like asthma, gastrointestinal disorders, and chronic respiratory disorders.
Decreased quality of life
- Living with untreated anxiety can severely affect one’s quality of life. It can interfere with daily activities, relationships, and performance at work or school.
- People with chronic anxiety may avoid situations that could trigger their anxiety, leading to social isolation, decreased job opportunities, and strained personal relationships.
Sleep disturbances
- Anxiety is closely linked to sleep issues. Difficulty falling asleep, staying asleep, or experiencing restful sleep are common among those with anxiety disorders.
- Over time, lack of sleep can lead to other health issues, including impaired immune function, weight gain, and decreased cognitive function.
Cognitive impairments
- Persistent anxiety can affect cognitive functions such as memory, concentration, and decision-making.
- People may find it difficult to focus at work or school, manage daily tasks, or make important decisions, which can add to the cycle of anxiety and stress.
Final thoughts
Sleep apnea and anxiety often occur together, impacting both mental and physical health. Addressing these conditions can improve sleep, lower anxiety, and boost overall quality of life.
If you’re dealing with symptoms of sleep apnea or anxiety, it’s important to seek help.
At Modern Recovery, we provide personalized support for those struggling with anxiety disorders to ensure they recover and live their best lives.
Don’t hesitate to contact us today for support. We’re here to help you manage your anxiety and improve your sleep, guiding you toward a healthier and more fulfilling life.
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Sources
- 1. Blackwelder, A., Hoskins, M., & Huber, L. (2021). Effect of inadequate sleep on frequent mental distress. Preventing Chronic Disease, 18, Article 200573. https://doi.org/10.5888/pcd18.200573
- 2. Singh, J. (2013, January 8). Basics of central sleep apnea. American College of Cardiology. https://www.acc.org/latest-in-cardiology/articles/2014/07/22/08/25/basics-of-central-sleep-apnea
- 3. National Heart, Lung, and Blood Institute. (2022, March 24). CPAP. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/cpap