Snoring, Gasping, Always Tired? You Might Have Obstructive Sleep Apnoea

Is your sleep really restful? Learn about the symptoms, causes, and risks of Obstructive Sleep Apnoea (OSA), as well as lifestyle tips to manage OSA and improve your sleep.

Do you ever wake up feeling groggy, as if the night’s rest just didn’t do its job? Or perhaps your partner has given you a nudge — or a full-on shove — because your snoring has become unbearable? These nighttime disruptions might seem harmless, but they could be a sign of Obstructive Sleep Apnoea (OSA), a sleep disorder that often flies under the radar.

OSA isn’t just about snoring or waking up tired; it’s a condition that can have ripple effects on your health and lifestyle. Left unchecked, it can strain your heart, drain your energy, and even disrupt your emotional well-being. Yet, despite its impact, OSA remains one of the most misunderstood sleep disorders, with many people dismissing their symptoms or simply adapting to poor-quality sleep.

Today, productivity is a top priority, so it’s easy to underestimate the importance of restful sleep. But the truth is, a good night’s sleep isn’t a luxury — it’s essential. When OSA interrupts your rest, it can feel like you’re fighting an uphill battle against fatigue, brain fog, and irritability every single day.

However, with the right knowledge and small lifestyle tweaks, you can take control of your sleep health. In this guide, we’ll dive into what OSA is, who it affects, and how it impacts your body. We’ll also explore practical ways to recognise its symptoms, understand its causes, and improve your sleep quality. Ready to reclaim your nights and recharge your days?

What is obstructive sleep apnoea?

OSA is a common sleep disorder where the muscles in the back of your throat relax excessively during sleep, causing a partial or complete blockage of your airway. This blockage disrupts airflow, leading to repeated pauses in breathing. These pauses can last a few seconds to several minutes and often occur multiple times throughout the night.

As your breathing stops, your brain briefly wakes you to reopen the airway, disrupting your sleep cycle. While these awakenings are usually so brief that you don’t remember them, they significantly impact the quality of your sleep, preventing you from reaching the deep, restorative stages necessary for physical and mental recovery.

OSA is a mechanical hiccup that messes with airflow, leaving your body starved of oxygen during sleep. Over time, this leads to constant fatigue, foggy concentration, and a range of health issues if ignored. Understanding OSA is the first step towards tackling its impact on your health. A whopping 104 million working-age Indians are affected by OSA. And 47 million of them have moderate-to-severe cases — this is a huge public health challenge that’s not just affecting India but contributing to a global issue.

Symptoms of obstructive sleep apnoea

The symptoms of OSA often overlap with other conditions, making diagnosis tricky. Here’s what to watch out for:

• Loud, persistent snoring

• Gasping or choking during sleep

• Excessive daytime sleepiness

• Morning headaches

• Difficulty concentrating or memory problems

• Mood changes, including irritability or depression

• Dry mouth or sore throat upon waking

Causes of obstructive sleep apnoea

OSA stems from various factors that either physically obstruct the airway or weaken its support structure. Common causes include:

• Obesity: Extra fat around the neck can narrow the airway.

• Anatomical features: A thick neck, large tonsils, or a small jaw may increase the risk.

• Age: Muscle tone decreases with age, making airway collapse more likely.

• Family history: Genetics can play a role in airway structure and risk.

• Lifestyle choices: Smoking, alcohol consumption, and poor sleep habits exacerbate symptoms.

Who does obstructive sleep apnoea affect?

Obstructive sleep apnoea is a condition that can affect anyone, regardless of age or gender. However, certain groups are at a higher risk due to specific factors. Adults over 40 are particularly vulnerable, as age-related changes in muscle tone and weight can increase the likelihood of airway obstruction during sleep. Men are statistically more likely to develop OSA than women, although the risk for women increases after menopause.

Obesity is one of the strongest predictors of OSA, with excess fat around the neck narrowing the airway. Lifestyle habits such as smoking, excessive alcohol consumption, and a lack of physical activity further elevate the risk by affecting airway health and muscle tone.

Children can also experience OSA, often due to enlarged tonsils or adenoids, although it is less common in this age group. Genetic factors, such as a family history of OSA or having a naturally narrow airway, can also predispose individuals to the condition.

While these risk factors highlight who might be more susceptible, OSA doesn’t exclusively target one demographic. Its reach spans across lifestyles, emphasising the importance of awareness and early detection for anyone experiencing symptoms.

How does obstructive sleep apnoea affect my body?

OSA isn’t just about snoring; it’s a systemic issue. When your body is repeatedly deprived of oxygen during sleep, it triggers a cascade of health problems:

• Cardiovascular strain: OSA increases the risk of hypertension, heart attacks, and strokes.

• Daytime fatigue: Interrupted sleep cycles leave you feeling tired and sluggish, impacting productivity.

• Metabolic changes: Hormonal imbalances caused by poor sleep can lead to weight gain and worsen diabetes.

How does sleep apnoea cause poor sleep?

Obstructive sleep apnoea disrupts sleep through repeated pauses in breathing that trigger micro-arousals — brief moments when the brain partially wakes up to restore airflow. These interruptions can occur dozens or even hundreds of times a night, fragmenting the natural sleep cycle and significantly reducing its quality.

The sleep cycle consists of multiple stages, including REM (Rapid Eye Movement) and deep sleep, which are essential for physical recovery, cognitive function, and emotional well-being. However, with OSA, the constant disruptions prevent the body from reaching or maintaining these restorative stages. As a result, even after spending hours in bed, individuals with OSA often wake up feeling unrefreshed and tired.

Over time, this fragmented sleep leads to chronic sleep deprivation, which takes a toll on both physical and mental health:

• Physical effects: Increased risk of heart disease, high blood pressure, diabetes, and weakened immunity

• Mental and emotional impact: Difficulty concentrating, memory lapses, mood swings, and heightened anxiety or depression

• Energy depletion: Persistent daytime fatigue, reducing productivity and quality of life

OSA transforms what should be a restorative process into a constant struggle for oxygen, leaving the body and mind exhausted. Addressing OSA is essential to break this cycle and restore the rejuvenating benefits of deep, uninterrupted sleep.

How common is obstructive sleep apnoea?

Obstructive sleep apnoea is more prevalent than many realise, affecting roughly 1 in 5 adults with at least mild symptoms. Studies estimate that 1 in 15 adults has moderate to severe OSA, yet many cases go undiagnosed. This lack of awareness often stems from the subtlety of its symptoms, which can be mistaken for other issues like stress or general fatigue.

The condition is becoming increasingly common, particularly in urban areas where sedentary lifestyles, high-stress levels, and poor dietary habits are widespread. These factors contribute to weight gain, a major risk factor for OSA. Additionally, the prevalence of OSA is on the rise as global obesity rates climb and populations age — two trends strongly linked to the disorder.

OSA isn’t just an adult issue; it also affects children, though less frequently. Experts suggest the condition might be underreported in younger individuals due to limited awareness and challenges in recognising symptoms in this age group. With such widespread reach, it’s clear that OSA is a public health concern requiring greater attention and proactive management.

Is obstructive sleep apnoea contagious?

No, OSA is not contagious. It is a physiological condition caused by structural or functional issues, such as the relaxation of throat muscles during sleep, obesity, or anatomical factors like a narrow airway.

While OSA can run in families due to shared genetics or body structures that predispose individuals to the condition, it cannot be spread from one person to another. Factors such as lifestyle habits (e.g., smoking, alcohol use), medical conditions (e.g., obesity, nasal congestion), and age play significant roles in its development.

If you or someone close to you is showing symptoms of OSA, such as loud snoring or frequent awakenings, it’s essential to address the condition — but rest assured, it’s not something you can ‘catch’ from others.

Who’s most vulnerable to sleep apnoea?

Obstructive Sleep Apnoea (OSA) most commonly affects middle-aged and older adults, with men being more susceptible than women, though the risk for women increases after menopause. Individuals who are overweight or obese are particularly at risk, along with those who have a large neck circumference or certain anatomical features such as a recessed jaw or enlarged tonsils. Lifestyle factors like smoking and alcohol consumption can also contribute to the development of OSA. 

If left untreated, OSA can lead to serious health complications, including high blood pressure, heart disease, stroke, type 2 diabetes, and depression. Early recognition and proper treatment are essential to improving sleep quality and reducing associated health risks.

Dream big, breathe easy

OSA is more than just a noisy inconvenience; it’s a condition with profound health implications. Recognising the symptoms and understanding the causes are the first steps toward better sleep. Small lifestyle adjustments, like maintaining a healthy weight and reducing alcohol, can make a big difference in managing OSA. Prioritise your sleep — it’s the cornerstone of a healthy and vibrant life.

Frequently Asked Questions

1. How can I tell if someone has obstructive sleep apnoea?

Look for loud snoring, pauses in breathing, and excessive daytime fatigue. A sleep study can confirm the diagnosis.

2. Can obstructive sleep apnoea be fixed?

While there’s no one-size-fits-all solution, lifestyle changes and medical interventions can effectively manage symptoms.

3. What is the main cause of sleep apnoea?

Obesity is a leading cause, but anatomical factors and age also contribute significantly.

4. How can I fix sleep apnoea naturally?

Weight loss, regular exercise, and side-sleeping can reduce symptoms. Avoiding alcohol and smoking also helps.

5. Is sleep apnoea curable?

Some cases improve with lifestyle changes or medical interventions, but many require ongoing management.