How cold nights can lead to closed airways and the intensification of sleep apnea symptoms this winter—and tips that may improve seasonal symptoms.
By Christopher Allen, MD
While sleep apnea takes place no matter the time of year, many individuals notice their symptoms worsen when the outside temperature begins to drop. In fact, studies have shown that winter can greatly exacerbate sleep apnea symptoms for a variety of reasons, regardless of other factors.
Fortunately, there are many steps individuals can take to mitigate symptoms this winter. (While sleep apnea can be managed, the following tips will not eliminate sleep apnea altogether.)
How Does Winter Impact Sleep Apnea?
Winter means cold, dry air and heaters running indoors. This combination can irritate and dry out the throat and nasal passages, potentially causing the airways to narrow, which can worsen snoring and sleep apnea.
Winter also brings an increase in viruses, infections, and seasonal allergies, which cause more nasal obstruction and lead to difficulty in breathing at night.
Weight gain is also more common. A study by the University of Rochester found the average weight gain during the holidays was up to three pounds. This can be attributed to the overindulgence of sugary treats, stress, and a decrease in exercise (because of limited outdoor time). An increase in weight can also bring on the onset of sleep apnea, as excess weight puts extra pressure on the upper airway.
In general, healthy sleep can be more difficult to maintain in the winter. Shorter daylight hours and reduced sunlight exposure disrupt circadian rhythm cycles, degrading sleep quality and consistency. For those with sleep apnea, this can cause fragmented sleep, daytime sleepiness, and greater breathing problems when sleeping.
Individuals can improve their sleep during the cold months by ensuring they receive sunlight in the mornings to keep melatonin levels in check. Less sunlight means more melatonin is being produced, which can disrupt sleep patterns and lead to fragmented sleep. This doesn’t necessarily mean stepping outside in the cold; sitting by a bright window in the morning will suffice.
Treating Sleep Apnea in Winter
People who use CPAP to treat their sleep apnea may want to adjust their routines for the winter.
Purchasing a humidifier is the best way to prevent airway dryness and irritation. Humidifiers also aid in reducing snoring caused by nasal congestion by loosening the mucus that blocks the airway and can even assist with mitigating allergy and asthma symptoms. Of course, the best tool for sleep apnea care during the winter is purchasing a CPAP machine, some of which come with an attached humidifier.
Also, in the winter, it is crucial that CPAP machine equipment is cleaned more frequently and thoroughly, as it helps reduce the buildup of viruses, mucus, and bacteria—which are more common during this time of year.
In conclusion, winter brings an onset of sleep challenges. With the proper tools and resources, individuals can better manage their symptoms and ensure quality sleep. Consulting with a sleep physician and practicing safe sleep techniques are the key to managing sleep apnea during the colder months—and other times of the year.
Christopher Allen, MD,a board-certified sleep medicine physician and pediatric neurologist, is sleep science advisor at Aeroflow Sleep, a provider of durable medical equipment.
