Why Sleep Matters: Understanding Sleep Apnea, Weight, and Your Health
Understanding Sleep Apnea, Weight Loss, and Your Health
By Dr. Lee Schnee, M.D.
Family Medicine & Obesity Medicine
Holton Family Medicine
The Importance of Sleep
Have you ever wondered how strange it is that animals sleep? On a regular basis, animals put themselves into an unconscious state, making themselves incredibly vulnerable to attacks from predators. This must mean that sleep is extremely important for survival.
The benefits for us humans of getting adequate amounts and good quality sleep are tremendous. On the flip side, when our sleep is insufficient or poor quality, it puts us at risk of multiple health problems.
Sleep Apnea and Cardiovascular Health
Many cardiovascular diseases are linked to lack of good sleep. Hypertension, stroke, heart failure, and arrhythmias have all been shown to be directly related to getting too little sleep (less than 7 hours).
Mortality for cardiovascular disease has been shown to increase by 29% for those who average less than 7 hours of sleep per night compared to those who get between 7–9 hours per night.
Sleep Apnea and Metabolic Health
Our metabolic health is also affected negatively when we don’t get adequate sleep. Type 2 diabetes, overweight and obesity, and high cholesterol all occur at higher rates in people with worse sleeping patterns.
Sleep Apnea and Mental Health
The risk of mental health conditions is also strongly tied to poor quality sleep.
Major depressive disorder, bipolar disorder, generalized anxiety disorder, and obsessive-compulsive disorder have all been shown to be significantly associated with not getting good sleep. Similarly, cognitive and memory concerns are related as well.
It has been shown that sleep likely developed as a way to repair DNA in nerve cells, so literally the cells of our brain cannot function correctly without it.
How Can We Improve Sleep?
So, we understand there are many health benefits of having good sleep and risks when we don’t. But how do we achieve good sleep?
This is certainly a big and complex topic, but there are some straightforward recommendations.
First, it is important to keep a schedule. We are designed to live on daily schedules, so having a normal sleep and wake pattern is important.
We need to allow time to wind down at the appropriate time, and make sure to allow ourselves time to get the 7–8 hours of sleep that is recommended.
Limiting stimulants such as caffeine or nicotine is important, as is not eating late in the evening. Finally, avoiding screen time, especially for a couple hours before bed, can be exceptionally beneficial.
Sleep and Weight Management
As a weight management provider, I talk a lot about sleep with my patients because it has such an important impact on the weight loss journey.
As noted earlier, poor sleep can make maintaining a healthy weight more challenging. Also, overweight and obesity are strongly associated with one of the most underdiagnosed conditions of our time, obstructive sleep apnea (OSA).
What Is Obstructive Sleep Apnea?
OSA is a medical condition where a person’s airway repeatedly collapses during sleep, leading to reduction or complete cessation of breathing.
This can lead to reduction in oxygen levels and repeated awakenings, which in turn have an entire cascade of negative health effects such as:
Fatigue
Headaches
Hypertension
Diabetes
Stroke
Worsening weight problems
Who Should Get Tested for Sleep Apnea?
Thankfully there is a screening questionnaire consisting of 8 simple yes/no questions that can help you and your doctor decide if it might be worth pursuing a sleep study.
This screening tool is called the STOP-Bang questionnaire.
STOP-BANG: Sleep Apnea Screening Questions
Snoring
Do you snore loudly (enough to be heard through a closed door or enough that your bed partner elbows you in the night)?
Tired
Do you feel tired, fatigued, or sleepy during the daytime?
Observed apnea
Has anyone observed you stop breathing or choking/gasping during sleep?
Pressure
Do you have high blood pressure or are you being treated for high blood pressure?
Body Mass Index
Is your BMI more than 35 kg/m²?
You can find a BMI calculator at:
https://www.cdc.gov/bmi/adult-calculator/index.html
Age
Is your age over 50?
Neck Circumference
Is your neck circumference more than 16 inches (measured at the Adam’s apple)?
Gender
Are you male?
Understanding Your Results
If you answer yes to 3–4 of these questions, you are at intermediate risk of obstructive sleep apnea.
If you answer yes to 5 or more, you are at high risk.
For either of these risk groups, it is recommended that you visit with your primary care provider to see if doing a sleep study would be appropriate.
Make Sleep a Priority
Sleep is a critical time for our bodies and minds to be rejuvenated and restored, and it is important to make sure we get the right quantity and quality of it.
Make getting good sleep a priority for you tonight.
Frequently Asked Questions About Sleep Apnea
Obstructive sleep apnea is a condition where the airway repeatedly collapses during sleep, temporarily stopping breathing and reducing oxygen levels.
Doctors often use the STOP-Bang questionnaire, a simple screening tool that evaluates common risk factors such as snoring, daytime fatigue, and high blood pressure.
If you answer yes to three or more STOP-Bang questions or experience symptoms such as loud snoring or daytime fatigue, you should discuss a sleep study with your primary care provider.
Learn More:
Weight Management Program
https://holtonhospital.com/holton-family-medicine/
Cardiovascular Services
https://holtonhospital.com/hospital-care/cardiovascular-and-pulmonary/
Behavioral Health Services
https://holtonhospital.com/hospital-care/mental-emotional-wellness/
Primary Care Providers
https://holtonhospital.com/provider-directory/
External Link
CDC BMI Calculator
https://www.cdc.gov/bmi/adult-calculator/index.html
