Sleep apnea is a common but serious sleep disorder that can have a wide range of consequences for your physical and psychological health. It happens when your breathing repeatedly stops and starts during sleep, disrupting your ability to rest properly. While most people are aware of how sleep apnea can cause tiredness or fatigue, many don’t realize that it can also contribute to anxiety. But can sleep apnea cause anxiety?
What is Sleep Apnea?
People who have sleep apnea have trouble breathing while they sleep. These stops, called apneas, can last anywhere from a few seconds to a few minutes and happen many times during the night. There are two main types of sleep apnea:
- Obstructive Sleep Apnea (OSA) is the most common type, in which the muscles in the back of your throat relax excessively, obstructing your airway.
- Central Sleep Apnea (CSA) occurs when your brain fails to send the appropriate signals to the muscles that control your breathing.
Because it happens while you sleep, sleep apnea is often not found. A lot of people don’t know they’re gasping for air and waking up often during the night. Not getting enough sleep can cause major health problems like heart disease and high blood pressure. It can also cause mental health problems like anxiety.
Can Sleep Apnea Cause Anxiety?
Yes, sleep apnea can contribute to anxiety. Though it appears to be a separate issue, there are apparent relationships between the two. Research shows that sleep apnea and anxiety often happen together. A 2014 study found that people with severe sleep apnea were more likely to have anxiety and depression than just one of these conditions.
Disrupted Sleep and Increased Anxiety
Sleep apnea disrupts your sleep cycle by causing frequent awakenings throughout the night. When your body isn’t getting enough restorative sleep, it can lead to feelings of stress, irritability, and anxiety during the day. The brain needs deep sleep to properly regulate emotions and manage stress. Without it, anxiety levels can increase significantly.
Stress from Oxygen Deprivation
During sleep apnea episodes, your oxygen levels drop as your breathing stops. This drop in oxygen triggers your body’s stress response, increasing your heart rate and releasing adrenaline. This reaction might trigger feelings of panic, which are frequently associated with anxiety. Waking up from these episodes can leave you feeling anxious and tense.
Can Sleep Apnea Cause Panic Attacks?
Yes, sleep apnea can sometimes lead to panic attacks. When your breathing is interrupted and you feel short of breath or tightness in your chest, it can mimic the symptoms of a panic attack. Many people with sleep apnea experience a racing heart, difficulty breathing, and chest discomfort, which can lead to anxiety or panic attacks. These signs may make you feel like you’re trapped, which makes you worry even more.
The Anxiety-Sleep Apnea Cycle
Once anxiety and sleep apnea are linked, they can create a vicious cycle. Anxiety can make it hard to calm down and fall asleep, which can make sleep apnea symptoms worse. Poor sleep further increases anxiety, and the cycle continues. This can make both illnesses more difficult to control.
Sleep Apnea Chest Pain Anxiety
For some people with sleep apnea, chest pain is a common symptom. When your airway is blocked, your chest muscles work harder to get air, which can cause discomfort or pain. This chest pain can also lead to anxiety.
The feeling of tightness or pain in your chest may trigger thoughts of heart issues or panic attacks, leading to even more stress. If you get chest pain on a frequent basis, you should consult a doctor to rule out other causes, as it could be a sign of a more serious health problem.
Hyperarousal and Anxiety
People with sleep apnea often experience a heightened state of alertness, called hyperarousal. This means your body remains in a constant state of alertness, even during sleep, due to frequent disruptions in breathing.
This constant state of readiness can increase feelings of anxiety. Hyperarousal makes it harder for your mind and body to relax, both during the day and at night.
How Sleep Apnea and Anxiety Are Diagnosed
If you think that sleep apnea and anxiety are affecting you, it’s important to get both conditions properly diagnosed. A healthcare provider will often perform a polysomnography sleep study to monitor your sleep patterns, oxygen levels, and breathing while you sleep. This test can help find out if someone has sleep apnea and how bad the problem is.
For anxiety, a healthcare provider may perform a psychological assessment to evaluate your symptoms and determine whether anxiety is contributing to your sleep issues. A combined approach can help treat both conditions together.
Treatment Options for Sleep Apnea and Anxiety
Both sleep apnea and anxiety can be managed with the right treatment. Treating sleep apnea may help improve anxiety symptoms, and managing anxiety can lessen the effects of sleep apnea. Here are some treatment options for both:
CPAP Therapy for Sleep Apnea
CPAP therapy is the most common treatment for obstructive sleep apnea. It uses a machine to deliver a steady stream of air through a mask to keep your airway open while you sleep. This improves sleep quality and can reduce anxiety caused by poor sleep.
Cognitive Behavioral Therapy for Anxiety (CBT)
CBT changes harmful ways of thinking and acting that help treat anxiety. If sleep apnea causes your anxiety, combining CBT with relaxation techniques can help you manage stress and sleep better.
Medications for Anxiety
In some cases, medications like SSRIs or benzodiazepines may be prescribed to manage anxiety. It’s important to work with a healthcare provider, as some medications may affect sleep apnea treatments.
Lifestyle Changes
Lifestyle changes can also help. Losing weight can reduce sleep apnea symptoms, while regular exercise can lower anxiety. Deep breathing and meditation are two ways to relax that can help you sleep better and feel less stressed.
Addressing Chest Pain and Discomfort
If chest pain is a problem, you should take care of both the physical and mental parts of it. A doctor may recommend breathing exercises or other treatments to help relieve chest discomfort caused by sleep apnea.
Tackle Sleep Apnea and Anxiety Together
Sleep apnea and anxiety are closely connected, often making each other worse. Treating one can help improve the other. Better sleep can reduce stress and anxiety while managing anxiety can help your body relax and sleep better. Addressing both together leads to lasting relief and better overall health.