Sleep apnea affects 18 million people in the U.S., according to Dr. Michael J. Breus -- and a CPAP machine is the most common treatment. CPAP, which stands for "continuous positive airway pressure," works by gently pushing a continuous steam of air down your throat to keep breathing passages open while you sleep. Sleep apnea is a serious medical condition; it can lead to high blood pressure, irregular heartbeat and an increased risk of heart attack. The National Heart, Lung and Blood Institute notes that having your sleep disrupted can change the way your body uses energy -- leading to obesity and diabetes.
Step 1
Follow a diet that promotes weight loss. The most common cause of sleep apnea is being overweight. David Rapoport, M.D., director of the Sleep Medicine Program at the NYU School of Medicine, says even losing a small percentage of body weight can help treat sleep apnea: "I have seen 500-pound patients drop down to 450 pounds and notice significant improvements in their symptoms." It's possible to completely eliminate the need for a CPAP machine if you can maintain a healthy body weight.
Step 2
Choose a diet that fits your lifestyle. Losing weight requires you to burn more calories than you take in -- it takes a 3,500-calorie deficit to lose 1 lb. Cutting 500 calories from your daily diet should help you lose 1 lb. every week. MayoClinic.com notes that slow and steady weight loss is the most sustainable, and suggests setting realistic goals that are specific, measurable and attainable. Instead of simply promising yourself to "exercise regularly," plan to walk 30 minutes five days a week.
Step 3
Consult a nutritionist or dietitian to help you lose weight. The Centers for Disease Control and Prevention suggests you choose a diet that emphasizes fresh vegetables, fruits and whole grains; choose lean protein such as legumes, low-fat dairy, chicken, turkey or seafood; limit added sugars, sodium, cholesterol and saturated fats; and avoid trans fats. Don't try to lose weight through dietary changes alone -- exercise is an important component of any healthy lifestyle.
Step 4
Don't eat spicy foods before bedtime; doing so can cause sleep disturbances. Limit fluid intake in the few hours before going to bed -- you don't want anything, including the need to use the bathroom, to interrupt your sleep. Both alcohol and caffeine can interfere with sleep, cautions MayoClinic.com. High-fat meals late in the day and foods that can cause heartburn should also be avoided.
Tips and Warnings
- Don't eat while actually wearing the CPAP. Trying to eat or drink with a mask that is strapped to your face and covers your nasal area is silly.
References
- Health.com, Expert David Rapoport Gives Advice on Sleep Apnea, CPAP, and Alternative Therapies; April 15, 2008
- National Heart Lung and Blood Institute: Sleep Apnea Treatment
- MayoClinic.com; Weight Loss -- 6 Strategies for Success; December 18, 2010
- Centers for Disease Control and Prevention: Healthy Eating for a Healthy Weight
- National Heart Lung and Blood Institute: Overweight and Obesity
- MayoClinic.com; Foods That Help You Sleep; Timothy Morgenthaler, M.D.; April 14, 2011
