Nearly 1 billion people worldwide live with obstructive sleep apnea (OSA). The condition increases the risk of severe health issues like heart disease and stroke.

Increasing temperatures only make relaxing bedtime harder to reach. For many, the combination creates a difficult cycle of poor sleep and worsening health.

What Did the Study Reveal About Temperature and Sleep Apnea?

Over 6.2 million nights of sleep data from 313 Chinese cities were analyzed between 2019 and 2022. The results provide fresh understandings that may change obstructive sleep apnea (OSA) management.

How Was the Study Conducted?

Smartwatch-based photoplethysmography technology was used to collect data. Researchers studied sleep patterns from 51,842 participants with moderate to severe OSA risk. Data from over 6.2 million person-days of sleep were examined. The study’s scale provided strong and accurate findings. Advanced methods give a detailed understanding of OSA and environmental factors.

Researchers used advanced statistical models, including distributed lag nonlinear and generalized nonlinear models. These tools analyzed how daily temperature changes affected OSA severity. The analysis showed clear connections between temperature shifts and worsening symptoms. Results emphasized short-term effects on sleep apnea.

What Were the Findings?

The results revealed noteworthy correlations between raised temperatures and worsened OSA symptoms:

  • OSA exacerbation risk increased with higher temperatures.
    • A 10 °C rise in temperature led to an 8.4% increase in the risk of OSA worsening.
    • This relationship was consistent and almost linear. Occurring within the same day of temperature exposure.
  • Apnea-Hypopnea Index (AHI) worsened.
    • AHI measures the severity of breathing interruptions during sleep.
    • A 10 °C increase in temperature resulted in a rise of 0.70 events per hour in AHI.
  • Minimum oxygen saturation (MinSpO2) decreased.
    • MinSpO2 reflects the lowest level of oxygen in the blood during sleep.
    • The same 10 °C temperature growth caused a drop of 0.18% in MinSpO2.

Who Was Most Affected by Higher Temperatures?

The study also identified populations specifically vulnerable to temperature-induced OSA worsening:

  • Men: Experienced more impacts compared to women.
  • Older adults (45+): Showed increased susceptibility to temperature effects.
  • Individuals with a BMI ≥ 24 kg/m²: Greater body mass index heightened temperature-related OSA severity.
  • People with chronic conditions: Those with hypertension and diabetes also faced heightened risks.
  • Cold season participants: Interestingly, the effects were more pronounced during colder months when indoor heating could elevate nighttime temperatures. 

What Does This Mean for Sleep Apnea Management?

Higher ambient temperatures, especially during sleep, can immediately worsen symptoms. So, controlling sleep environments becomes necessary for individuals with OSA.

What Are the Limitations of the Study?

While the study offers useful insights, it’s important to recognize its limitations:

  • Reliance on Smartwatch Data: Wearable devices offer convenience but can be less accurate than clinical tools like polysomnography.
  • Short-Term Focus: The study examined daily temperature impacts but did not explore long-term effects of sustained heat exposure on OSA progression.
  • Environmental Confounders: Factors like air quality and humidity were not fully accounted for, potentially influencing outcomes.
  • Seasonal and Regional Variations: Stronger effects during colder seasons stress the need to consider regional heating practices and seasonal behaviors.
  • Limited Clinical Data: Participants were evaluated using wearable devices. Detailed diagnoses or treatment histories were excluded.
  • Behavioral Adaptations: The study didn’t factor in how individuals mitigated heat, such as using air conditioning or changing sleepwear.

What Is Obstructive Sleep Apnea, and Why Should You Care?

Obstructive sleep apnea (OSA) occurs when throat muscles relax too much during sleep. Repeated episodes block the airway, disrupting normal breathing.

Blockages in airflow last 10 seconds or longer, disrupting breathing. These interruptions can happen dozens or even hundreds of times each night.

In the U.S, OSA affects approximately 22 million people. Up to 80% of moderate to severe cases go undiagnosed. Untreated OSA is linked to severe health conditions, including:

  • Cardiovascular disease: Increased risk of hypertension, heart attacks, and strokes.
  • Diabetes: Poor glucose metabolism and insulin resistance.
  • Neurocognitive disorders: Memory loss, problem concentrating, and higher dementia risk.

People with OSA struggle to reach deep and REM sleep, necessary for restoration. These sleep stages support memory, immune health, and cellular repair.

Loud snoring, gasping for air, and morning headaches are common signs of OSA. Daytime fatigue often follows, making daily tasks harder to handle. Many people remain unaware of the condition. Nighttime troubles are usually seen first by a partner or family member.

But why should you care? Untreated OSA significantly shortens life expectancy. Severe sleep apnea increases the risk of mortality by up to three times. Daily life also suffers, affecting relationships, productivity, and general well-being.

How Do Higher Temperatures Impact Sleep Quality?

The human body naturally reduces its core temperature as you prepare for sleep. Thi s process, called thermoregulation, helps make the ideal conditions for rest. Cooler temperatures promote deeper sleep stages like slow-wave and REM sleep. These stages are necessary for repairing the body and restoring energy. They are also important in supporting memory and cognitive function.

In addition, heat retention makes falling asleep and staying asleep more difficult. Research shows sleep efficiency decreases by 5-10% when nighttime temperatures exceed 75°F (24°C). Warm conditions often lead to lighter sleep stages. Frequent awakenings become more common. Restorative deep sleep is harder to achieve. Sleep disturbances like these can have serious long-term effects.

How Can You Optimize Your Sleep Environment During Warmer Months?

Dr. Ruchir P. Patel shares tips for staying cool and sleeping well on hot nights. Checkhere:

Dr. Ruchir P. Patel discusses ways to sleep better when it’s hot outside

Warmer months can wreak havoc on sleep quality, especially for obstructive sleep apnea (OSA) individuals. A well-optimized sleep environment can greatly improve comfort and reduce the risk of heat-related sleep disruptions. 

1. Set the Ideal Room Temperature

According to sleep experts, the ideal sleep temperature is between 60 67°F (16 and 19°C). Cooler temperatures promote natural thermoregulation. Use a thermostat or a smart temperature control system to maintain consistency throughout the night.

2. Use Cooling Technology

Invest in tools that combat heat buildup:

  • Cooling mattresses and pillows: Look for options with gel-infused layers or breathable fabrics.
  • Fans or portable air conditioners: These create airflow, reducing humidity and enhancing comfort.
  • Smart cooling devices: Advanced systems can monitor your body temperature and adjust cooling levels in real-time.

3. Choose Breathable Bedding

Lightweight and moisture-wicking materials like cotton, bamboo, or linen can keep you cool. Avoid heavy fabrics like flannel, which trap heat. Opt for breathable sheets and covers that enhance airflow.

4. Block Out Heat

  • Install blackout curtains: These decrease room temperature by stopping sunlight.
  • Close blinds during the day: Prevent heat from accumulating in your bedroom.

5. Hydrate and Adjust Diet

Moreover, dehydration can make your body more sensitive to heat. Drink water throughout the day. But avoid excessive fluids close to bedtime. Steer clear of spicy foods, caffeine, and alcohol. They can raise your core temperature.

6. Improve Ventilation

Open windows during cooler parts of the day, like early morning or evening. Cross-ventilation can circulate fresh air, creating a cooler environment naturally.

Combining these techniques can create a sleep sanctuary that minimizes heat-related disturbances, helping you rest better despite rising temperatures.

Why Should You Seek Professional Help for Sleep Apnea?

Sleep apnea is a weighty medical condition that needs professional intervention.

1. Accurate Diagnosis

A qualified specialist is essential for accurately diagnosing OSA. Polysomnography or home-based sleep tests precisely measure oxygen levels, heart rate, and apnea-hypopnea index (AHI).

Precision in these assessments delivers a clear knowledge of the condition. Effective treatment plans depend on these thorough evaluations.

2. Custom Treatment Plans

Severity, underlying health issues, and lifestyle factors guide treatment choices. Experts design solutions to meet individual needs. Options include:

  • CPAP therapy: The gold standard for OSA treatment, which maintains open airways.
  • Inspire therapy: A mask-free implant for those intolerant to CPAP.
  • Lifestyle guidance: Recommendations on weight management, sleep position, and dietary habits to support recovery.

3. Preventing Long-Term Complications

Untreated OSA can lead to:

  • Cardiovascular risks: Up to 50% of individuals with OSA develop hypertension.
  • Diabetes: Sleep troubles impair glucose metabolism.
  • Mental health issues: Higher rates of anxiety and depression are observed in OSA patients.

Early treatment can mitigate these risks, improving overall health outcomes.

4. Improved Quality of Life

Effective OSA treatment improves sleep, reduces fatigue, and enhances cognitive function. Better rest means increased productivity and sharper focus. Relationships often grow stronger as sleep quality improves.

Ready to Take Control of Your Sleep Health? Contact The Insomnia and Sleep Institute of Arizona Today!

The Insomnia and Sleep Institute of Arizona delivers expert diagnosis and treatment for all types of sleep disorders. Our diagnostic tools and therapies provide patients with the highest quality care.

CPAP and Inspire therapy are just two examples of effective treatments available.

Contact us today to schedule your consultation. Your rest and your health are our priorities. 

References

Li, A., Zhang, Q., Yao, Y., Zhu, X., Liu, C., Guo, Y., Kan, H., & Chen, R. (2024). Higher ambient temperatures may worsen obstructive sleep apnea: A nationwide smartwatch-based analysis of 6.2 million person-days. Science Bulletin, 69(13), 2114–2121. https://doi.org/10.1016/j.scib.2024.05.016

Amir Baniassadi, Manor, B., Yu, W., Travison, T., & Lipsitz, L. (2023). Nighttime ambient temperature and sleep in community-dwelling older adults. The Science of the Total Environment, 899, 165623–165623. https://doi.org/10.1016/j.scitotenv.2023.165623

Kingshott, R. (2008, August). Study Shows That People with Sleep Apnea Have High Risk of Death. American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers. https://aasm.org/study-shows-that-people-with-sleep-apnea-have-a-high-risk-of-death/