Many older adults know what it feels like to wake up tired even after going to bed on time. Sometimes the cause is obvious, like tossing and turning with stiff joints. Other times, the trouble comes from things we don’t even notice during the night, like pauses in breathing from sleep apnea. These issues are common with age, yet they are often brushed off as just part of getting older.
In reality, conditions such as sleep apnea can affect both the quality of sleep and overall health. Left untreated, they may contribute to daytime fatigue, memory lapses, or even strain on the heart. Recognizing the signs is the first step toward finding better rest and protecting long-term well-being.
This article will walk through the basic of sleep apnea in seniors, outline its risk factors, and discuss practical steps for seeking help. My hope is that it helps you feel more informed and reassured that these challenges are widespread, and support is available.
If you’d like to explore other common challenges and remedies, you can visit our Sleep Problems & Solutions section for additional resources.
What Is Sleep Apnea?
Sleep apnea is a sleep disorder in which breathing repeatedly slows or stops for brief moments during the night. Each pause can nudge the body out of deep, restorative sleep. Some people notice loud snoring or choking sounds. Others are unaware until a partner mentions it or daytime fatigue becomes hard to ignore.
Signs and symptoms to notice
- Loud, persistent snoring with quiet gaps followed by a gasp or snort
- Waking with a dry mouth, sore throat, or morning headaches
- Restless or unrefreshing sleep with frequent awakenings
- Excessive daytime sleepiness or dozing while reading or watching TV
- Difficulty concentrating, memory slips, or irritability during the day
- High blood pressure that is hard to control, especially when snoring is present
There are two main patterns behind these breathing pauses. In obstructive sleep apnea, the airway relaxes and becomes blocked. In central sleep apnea, the brain’s signals to breathe are irregular. Both can lower oxygen levels and fragment sleep, which is why a proper evaluation is important.
Next, we will look at risk factors in later life and why older adults are more likely to experience these symptoms.
Sleep Apnea Risk Factors for Seniors
Sleep apnea can affect people at any age, but certain changes in later life make it more common. Understanding these risk factors can help explain why symptoms may show up or become more noticeable as the years go by.
- Natural changes with age: As we get older, the muscles that keep the airway open lose some of their tone. This can make it easier for the airway to collapse during sleep, leading to more frequent pauses in breathing.
- Weight gain and body changes: Even a small increase in weight around the neck or waist can raise the risk of sleep apnea. Many older adults also experience changes in body composition that affect how the airway functions at night.
- Health conditions: High blood pressure, diabetes, and heart disease are all linked with sleep apnea. These conditions are more common in seniors and can both contribute to and be worsened by poor sleep.
- Medications: Certain prescriptions, such as sedatives, muscle relaxants, or strong pain relievers, can make the airway more likely to collapse or interfere with normal breathing patterns.
- Neck or jaw structure: The shape of the airway, jaw, or nasal passages plays a role. Structural factors may not cause problems earlier in life but can become more significant with age-related tissue changes.
- Family history: A family history of sleep apnea may raise the likelihood that it will appear in older age, even for those who never had symptoms when younger.
It is also worth noting that many cases are first recognized by a spouse or caregiver who notices loud snoring, gasping, or restless nights. If these signs sound familiar, it may be time to ask a doctor about a sleep evaluation.
Knowing the risk factors is only the beginning. Treatment options are available, and not every solution involves a CPAP mask. Let’s look at what that means for older adults.
CPAP Isn’t for Everyone, And That’s Okay
The most common treatment for sleep apnea is a CPAP (continuous positive airway pressure) machine. It keeps the airway open by delivering gentle air pressure through a mask worn at night. For some people, CPAP can be life-changing. Snoring stops, sleep becomes deeper, and daytime energy returns. But for others, the adjustment can feel overwhelming.
Masks may feel uncomfortable or claustrophobic at first. The air pressure can cause dryness in the mouth or nose. Some older adults find the machine noisy or difficult to manage, especially if they have arthritis or limited mobility. It’s important to know that struggling with CPAP is very common, and it does not mean you are out of options.
Many people are able to succeed with CPAP after small adjustments, such as switching to a different style of mask, adding a heated humidifier, or using the ramp feature that starts with lower pressure and gradually increases. A sleep specialist or equipment provider can help with these adjustments, and support from a partner can make the transition easier.
Still, CPAP isn’t the right fit for everyone. The good news is that other treatments are available. Oral appliances, positional therapy, weight management, and certain medical procedures may also help, depending on the situation. In the next section, we’ll explore these alternatives in more detail.
Alternative Therapies for Sleep Apnea
If CPAP does not feel like a good fit, there are other ways to reduce symptoms and improve rest. The right choice depends on the person, the type and severity of sleep apnea, and any other health conditions. The options below are commonly used and can be discussed with a healthcare professional.
Oral appliance therapy
Custom dental devices, often called mandibular advancement devices, gently move the lower jaw forward during sleep to help keep the airway open. They are fitted by a dentist trained in sleep medicine and adjusted over a few visits. Oral appliances tend to work best for mild to moderate obstructive sleep apnea or for people who cannot tolerate CPAP, and they are usually easy to travel with.
Positional therapy
For some people, breathing pauses happen mostly when sleeping on the back. Positional therapy encourages side sleeping with the help of special pillows, small wearable prompts, or simple home solutions. This approach can reduce snoring and events when the problem is position dependent, and it pairs well with other treatments.
Lifestyle changes that support the airway
- Weight management: Even a modest loss of weight can reduce pressure on the airway. Many older adults find that gentle, steady changes are more sustainable.
- Limit alcohol and sedatives near bedtime: These can relax airway muscles and increase snoring or breathing pauses.
- Address nasal congestion: Saline rinses, humidified air, or allergy management can ease airflow through the nose and make other therapies more comfortable.
- Daily movement: Regular activity supports overall sleep quality and daytime energy, which can make it easier to stick with treatment.
Nasal and airway aids
Simple options such as nasal dilator strips or internal nasal dilators can make breathing feel easier for selected sleepers. These do not treat moderate or severe apnea on their own, but they may reduce snoring or complement other therapies.
Expiratory positive airway pressure (EPAP) devices
Small, disposable valves placed over the nostrils create gentle back pressure when exhaling. This can help some people with mild obstructive sleep apnea who prefer a minimalist option. A clinician can advise whether EPAP is worth a trial.
Myofunctional (orofacial) therapy
Targeted exercises for the tongue and airway muscles aim to improve tone and reduce collapse during sleep. This approach is often used alongside other treatments and may be helpful for mild cases or for reducing snoring.
Surgical options
Surgery is not usually the first step, but it may be considered when structural problems block airflow or when other treatments have not worked. An ear, nose, and throat specialist can evaluate whether procedures that reshape soft tissues or address nasal obstruction are appropriate, and what recovery and results might look like.
How Sleep Apnea Is Diagnosed
If snoring, gasping, or daytime sleepiness sounds familiar, the next step is a proper evaluation. Diagnosis confirms what is happening at night and helps match you with the right treatment.
First conversation with your clinician
- Your doctor will ask about symptoms, medical history, medications, and bed partner observations.
- You may complete a short questionnaire about sleepiness and snoring.
- Based on this, you will be referred for a sleep study.
Two main ways to test
1) In-lab sleep study (polysomnography)
- Done overnight in a sleep center with a comfortable bedroom.
- Small sensors measure breathing, oxygen levels, heart rhythm, brain waves, and leg movements.
- Sensors are painless and placed with gentle adhesive. You can still turn, sit up, and use the restroom.
- A sleep technologist monitors the night and can answer questions.
- If significant apnea is seen, some centers may try a brief CPAP trial to see how you respond.
2) Home sleep apnea test (HSAT)
- A small device is worn at home for one or more nights.
- It measures airflow, breathing effort, and oxygen levels while you sleep in your own bed.
- Best for adults with a strong suspicion of obstructive sleep apnea and without other complex sleep issues.
- If results are unclear or symptoms suggest another disorder, an in-lab study may still be recommended.
Understanding the report
The sleep study counts breathing events per hour, called the apnea-hypopnea index (AHI):
- AHI under 5: within the normal range
- AHI 5 to 14: mild sleep apnea
- AHI 15 to 29: moderate sleep apnea
- AHI 30 or higher: severe sleep apnea
Your report may also include oxygen levels, time spent in each sleep stage, and how often sleep was disrupted.
How to prepare
- Keep your usual sleep schedule the day of the test if possible.
- Avoid late caffeine or alcohol. Bring a list of medications.
- Pack comfortable sleepwear, toiletries, and a favorite pillow for an in-lab study.
- Let the staff know about mobility needs, hearing aids, or medical devices you use.
After the test
- A clinician reviews the results and explains what they mean for your health.
- If sleep apnea is confirmed, you will discuss options such as CPAP, oral appliances, positional strategies, or other therapies.
- If the test is negative but symptoms persist, ask about next steps. A repeat or in-lab study may be helpful.
Getting a clear diagnosis is a positive step. It opens the door to treatments that can improve sleep quality, mood, and daytime energy. In the next section, we will focus on practical steps you can take.
What You Can Do
Small, steady steps can make sleep apnea easier to manage. You do not have to do everything at once. Choose one or two ideas below, involve a partner if you can, and build from there.
Start the conversation with your doctor
- Describe what you notice at night and during the day. Mention snoring, pauses, gasping, morning headaches, or sleepiness.
- Share a partner’s observations if available. These details help point to the right test.
- Bring a list of medications and health conditions, including blood pressure or heart issues.
- Ask which test fits your situation. Home sleep apnea testing or an in-lab study.
- Ask about timing for follow-up so results and next steps are clear.
Habits that help the airway
- Sleep on your side: Back sleeping can worsen snoring and breathing pauses. Try a supportive body pillow or a positional aid.
- Limit alcohol near bedtime: It relaxes airway muscles and can increase events.
- Keep a steady sleep schedule: Regular bed and wake times support deeper rest.
- Gentle daily movement: Short walks or light activity can improve energy and sleep quality.
- Nasal comfort: Saline rinses, a clean humidifier, and allergy care can make breathing easier.
- Evening meals: Avoid heavy, late dinners. If reflux is an issue, elevate the head of the bed slightly.
- Weight management: Even modest changes can reduce pressure on the airway over time.
Make treatment easier
- CPAP fit and comfort: Try different mask styles, adjust straps gently, and ask about heated humidification.
- Ease into therapy: Use the ramp feature so pressure starts low and rises as you fall asleep.
- Reduce leaks: Refit the mask while lying down, and replace worn cushions on schedule.
- Keep a simple routine: Place the machine within easy reach, coil the hose neatly, and set a weekly cleaning day.
- Oral appliance users: See the dentist for adjustments and jaw comfort tips, especially in the first weeks.
- Positional therapy: If events occur mostly on your back, use a side-sleeping pillow or a small wearable prompt.
Support from partners and caregivers
- Notice patterns and encourage small changes rather than perfection.
- Help with equipment setup, nightly checklists, and supply reordering.
- Protect quiet hours and keep the bedroom calm and comfortable for both of you.
Track progress
- Keep a simple sleep diary for two to four weeks. Note bedtime, awakenings, and daytime energy.
- Record any mask issues, dryness, or congestion. Bring notes to follow-up visits.
- If you monitor blood pressure, track readings at the same time each day.
When to seek help promptly
- Loud snoring with choking or pauses most nights.
- Severe daytime sleepiness that affects driving or safety.
- Worsening morning headaches, chest discomfort, or new heart symptoms.
- Ongoing trouble tolerating treatment despite adjustments.
- Major weight changes or new medications that affect sleep.
You are not alone with this. Many older adults find that a few practical changes, along with the right treatment, bring steadier energy and more comfortable nights.
Final Thoughts
Sleep apnea is more than just snoring or feeling tired. It’s a condition that can affect overall health, memory, mood, and quality of life. The good news is that with today’s tools and treatments, most older adults can find real relief. Whether it’s using a CPAP machine, exploring alternatives, or making simple lifestyle adjustments, there are many ways to improve sleep and feel better during the day.
If you suspect you or a loved one may have sleep apnea, don’t ignore the signs. Start with a conversation with your doctor and take it one step at a time. Even small changes can make a big difference over the weeks and months ahead.
Better nights lead to better days. With support, patience, and the right approach, restful sleep is possible at any age. Explore our full range of topics to find your perfect sleep.