Sleep Apnea: A Silent Threat to Your Health as You Age

You drift off to sleep thinking it's just another night. But as your breathing pauses again and again, your brain strains for oxygen. Your heart races. Your body jolts awake, sometimes without you even knowing. Night after night, the damage builds. You wake up tired, foggy, and frustrated.

This isn’t just poor sleep. It’s sleep apnea — and it could be quietly aging you from the inside out. It impacts you and your spouse, and you can't ignore it.

As you get older, the line between “just tired” and something more serious can blur. One of the most overlooked threats to your long-term health is sleep apnea — a condition that may start with snoring but can quietly strain your heart, brain, and entire body.

The stakes only rise with age. And if you’re over 50, overweight, or have high blood pressure, you may already be at risk — even if you don’t realize it.

What is Sleep Apnea?

Sleep apnea is a disorder where your breathing repeatedly stops and starts while you sleep. The most common type, obstructive sleep apnea (OSA), happens when your throat muscles relax too much, blocking airflow.

There are three main types:

• Obstructive Sleep Apnea (OSA): Caused by relaxed throat muscles.
• Central Sleep Apnea (CSA): The brain doesn’t send proper signals to the muscles that control breathing.
• Complex Sleep Apnea Syndrome: A combination of OSA and CSA.

Common Symptoms You Shouldn’t Ignore

You might not notice your own sleep apnea, but your partner probably does. These symptoms are red flags:

• Loud, chronic snoring
• Gasping or choking during sleep
• Waking up with a dry mouth or sore throat
• Morning headaches
• Excessive daytime sleepiness
• Trouble concentrating or memory issues
• Mood changes, such as depression or irritability

Some factors can worsen sleep apnea symptoms. Excess weight around the neck area increases pressure on your airways during sleep. Sleeping on your back allows gravity to pull soft tissues backward, blocking airflow.

Sedatives, alcohol, and other substances can also contribute to airway collapse. Knowing your specific triggers helps you target the most effective solutions.

According to the American Academy of Sleep Medicine, nearly 30 million adults in the U.S. may have obstructive sleep apnea — but only about 6 million are diagnosed.

Why Sleep Apnea Becomes More Dangerous with Age

Age-related changes in muscle tone and weight gain around the neck can make sleep apnea worse. You’re also more likely to have coexisting conditions like high blood pressure, heart disease, or type 2 diabetes — all of which can be worsened by untreated sleep apnea.

Sleep apnea is linked to cognitive decline, cardiovascular disease, and poor blood sugar control. In older adults, it accelerates health deterioration that can lead to loss of independence.

Sleep apnea is important because low oxygen levels during sleep can harm the ability of our brain and bodies to function properly. — Bryce A. Mander, associate professor of psychiatry and human behavior at the University of California, Irvine.

Untreated Sleep Apnea Raises Your Risk for Serious Complications

If you ignore it, sleep apnea can silently wreak havoc on your health. Here’s what can happen:

• Heart Disease: Increases your risk of hypertension, atrial fibrillation, heart attacks, and stroke.
• Cognitive Decline: Poor oxygenation during sleep is associated with dementia and memory loss.
• Type 2 Diabetes: Increases insulin resistance and worsens blood sugar control.
• Depression and Anxiety: Poor sleep contributes to mood disorders.
• Falls and Accidents: Daytime drowsiness raises your risk of falling or having a car accident.
• Premature Death: Studies link untreated sleep apnea to a significantly higher mortality rate.

How Sleep Apnea Connects to Long-Term Care

The long-term impact of untreated sleep apnea can be devastating. Chronic oxygen deprivation and poor sleep contribute to frailty, stroke, cognitive impairment, and functional decline — all of which increase your risk of needing help with activities of daily living (ADLs).

Low oxygen levels from obstructive sleep apnea may be linked to cognitive decline due to damage to the small blood vessels in the brain and the downstream impact of this damage on parts of the brain associated with memory. — Bryce A. Mander, PhD.

Stroke and cognitive decline lead to the need for supervision and long-term care, either at home or in a long-term care facility like assisted living, memory care, or even a nursing home. Health insurance, including Medicare, only pays for short-term skilled care, leaving the care recipient responsible for payment unless they own a Long-Term Care Insurance policy or qualify for Medicaid due to limited financial resources.

According to the LTC News survey of long-term care costs, assisted living base costs, before surcharges, can exceed $60,000 a year in many parts of the U.S., while full-time 24/7 home care or nursing homes can cost over $100,000 annually.

These costs often aren't covered by Medicare. That’s where Long-Term Care Insurance can help — but the best time to apply for LTC Insurance is before chronic conditions like sleep apnea lead to complications.

The Weight Connection

Extra weight, especially around your neck and midsection, increases your risk of sleep apnea. Fat deposits can block airways, while excess weight makes your body work harder to breathe — even at rest.

Losing just 10 to 15 percent of your body weight can significantly improve sleep apnea symptoms, according to a study published in the American Journal of Respiratory and Critical Care Medicine.

Getting Diagnosed

If you or a loved one shows signs of sleep apnea, talk to your doctor. Diagnosis typically involves a sleep study, either in a lab or with a take-home device.

You may be referred to a sleep specialist, who can assess oxygen levels, breathing interruptions, and overall sleep quality.

Treatment Options That Work

The good news? Sleep apnea is highly treatable. Professional treatment options offer substantial relief for moderate to severe cases. A CPAP machine can help treat sleep apnea by delivering continuous positive airway pressure throughout the night. They are relatively accessible, and most seniors find them useful.

What you should know before getting a CPAP machine is that they need to be properly set up and might take time to adjust to. If you are considering one, consult your primary care physician for further advice.

Oral appliances, such as mouthpieces, are another effective remedy. These custom-fitted devices reposition your jaw and tongue to support open airways during sleep. For severe cases, surgical procedures can remove excess tissue or reposition jaw structures. These options typically require consultation with a sleep specialist.

Treatment options include:

• CPAP (Continuous Positive Airway Pressure): The most common and effective treatment. A machine keeps your airway open during sleep.
• Oral Appliances: Custom-fitted mouthguards reposition your jaw to keep airways open.
• Lifestyle Changes:

• Weight loss

• Avoiding alcohol and sedatives

• Sleeping on your side

• Surgical Options: In some cases, surgery may help if other treatments fail.
• Positional Therapy: Devices that keep you from sleeping on your back.

Some people also benefit from newer implantable devices that stimulate airway muscles to keep them open at night.

What You Can Do Right Now

• Talk to your doctor if you suspect sleep apnea.
• Ask your partner if they’ve noticed signs like snoring or choking.
• Maintain a healthy weight and limit alcohol and sedatives.
• Prioritize good sleep hygiene — consistent bedtime, dark room, no screens before bed.
• Review your long-term care plan while you’re healthy. Sleep apnea can become a red flag for insurers if it leads to complications.
• Room temperature in your bedroom

Optimizing Your Bedroom for Better Sleep Apnea Relief

How you set up your bedroom can make a big difference in managing sleep apnea symptoms. Start by elevating your head 4 to 6 inches with a wedge pillow or adjustable bed base. This small change helps keep your airway open by using gravity to your advantage.

Keep your bedroom cool, ideally between 65 and 68 degrees Fahrenheit. That temperature range helps your body drop its core temperature, a key signal that promotes deeper, more restorative sleep. Light can also disrupt the deepest stages of sleep, especially when breathing begins to normalize, so consider blackout curtains or a sleep mask to block it out. 

If you live in a dry area, using a humidifier can reduce throat irritation and help keep your nasal passages clear.

You don’t need to overhaul your entire sleep routine at once. Try one or two adjustments, see how you feel, and work with your doctor to fine-tune your approach. Improving your sleep environment may lead to better energy, sharper focus, and lower health risks over time.

Sleep is Not a Luxury — It’s a Lifeline

If you’ve dismissed your fatigue or snoring as “just getting older,” it’s time to think again. Sleep apnea doesn’t just disrupt your nights — it chips away at your long-term health, independence, and even your financial security.

By identifying symptoms early and getting treatment, you can improve your quality of life and reduce your risk of needing costly long-term care in the future.