Sleep apnea is a condition that causes breathing to repeatedly stop and restart during sleep. It happens when the airway collapses or becomes blocked, leading to disrupted rest and frequent awakenings.

The main causes of sleep apnea are related to anatomy, such as the structure of the neck, jaw, or airway, fat deposits around the throat, or differences in how the brain regulates breathing. Because of these factors, it is not always possible to prevent sleep apnea entirely. However, lifestyle changes can reduce the risk and lower the severity of symptoms.

Who Is Most at Risk

Some risk factors cannot be changed, while others are related to lifestyle choices. People at higher risk of developing sleep apnea include:

  • Males between the ages of 40 and 70

  • Individuals who are overweight or obese

  • People who smoke cigarettes

  • People who drink alcohol frequently

It is important to note that having these risk factors does not guarantee you will develop sleep apnea. However, they can raise your likelihood of experiencing the condition.

Genetics

Family history also plays a role in sleep apnea risk. Genes may influence:

  • Body fat levels and fat distribution

  • Facial and skull structure

  • Airway muscle control

  • Sleep quality and patterns

Experts believe sleep apnea results from a combination of genetic and environmental factors. While genetic testing is not currently available, having a parent with sleep apnea increases your risk of snoring or breathing pauses during sleep.

How To Reduce Risk

Healthcare providers recommend several lifestyle changes that may help reduce the risk of sleep apnea or improve symptoms.

Maintain a healthy weight
Excess weight, especially around the neck, increases the chance of airway collapse. Losing weight through healthy eating and regular activity can reduce this risk and ease strain on the body.

Avoid smoking
Smoking is strongly linked to a higher risk of sleep apnea. It can cause inflammation in the airways and make breathing more difficult. Quitting smoking has been shown to improve sleep quality and reduce apnea symptoms.

Lower alcohol intake
Alcohol relaxes the muscles in the throat, making airway collapse more likely. It can also worsen snoring and delay the body’s response to low oxygen levels. Reducing alcohol use, especially before bedtime, can help.

Adjust your sleep position
Sleeping on your back raises the chance of airway narrowing. Side or stomach sleeping is recommended to reduce symptoms. Special pillows or sleep positioners can help train your body to stay off your back.

Get regular exercise
Aerobic exercise such as walking, swimming, or cycling three to five times a week improves overall health and can reduce the risk of sleep apnea. Exercise benefits sleep quality and oxygen levels regardless of body weight.

Discuss With a Healthcare Provider

If you have one or more risk factors, a family history of sleep apnea, or wake up feeling unrefreshed, you should talk to your healthcare provider. While some risk factors, like age or sex, cannot be changed, others can be managed with lifestyle adjustments.

A healthcare provider can recommend testing, evaluate your risk, and provide guidance on treatment or preventive strategies. Making changes under medical supervision helps ensure safety and long-term success.

A Quick Review

Sleep apnea cannot always be prevented due to genetic and anatomical factors. However, maintaining a healthy weight, avoiding smoking and alcohol, exercising regularly, and changing sleep positions can lower your risk. Talking with a healthcare provider is key to finding safe and effective ways to manage or prevent sleep apnea.