Well here I was again, wired up with sensors and trying to fall asleep acting like I wasn’t wired up with sensors and a cannula in my nose. Another sleep apnea test.
But at least it was one of those at home sleep studies and not a nightmarish overnight stay at a sleep lab.
My sleep had gotten better but still wasn’t great. So my doctor advised that I do another sleep apnea home study and make a plan from there.
I had already been diagnosed with mild sleep apnea, but had decided against getting a CPAP machine. I’d try losing weight and improving my sleep hygiene and then go the route of the Darth Vader mask if I absolutely had to.
This was the beginning of this blog and my road to figuring out if I could get better sleep the non-medical way. I did the research on how I could improve my sleep. Well, the results were in… it was a small success. I was sleeping better but still not waking up rested and refreshed on a consistent basis. Which is where we all want to be.I
So let’s review the results of round two.
The Numbers Don't Lie: 11 Events Per Hour
Honestly I was surprised. I thought that the results would show that I did not have sleep apnea. My Apnea Hypopnea Index (AHI) registered at 11—meaning my breathing was being interrupted about 11 times per hour throughout the night.
Medically speaking, this puts me in the "mild" category of sleep apnea. But anyone who's experienced even mild sleep apnea knows there's nothing mild about how it affects your daily life. The brain fog. The afternoon crashes. The irritability. The constant feeling that you're operating at 70% capacity when everyone else seems to be running at 100%.
This was definitely me. Not a consistently terrible night of sleep, but not great either.
What Exactly Is Sleep Apnea?
For those who don’t know, sleep apnea is a where your breathing repeatedly stops and starts while you sleep. Each pause can last from a few seconds to minutes, and this can happen 5 to 30+ times per hour.
There are three main types:
Obstructive Sleep Apnea (OSA): The most common form, where throat muscles relax and block your airway during sleep
Central Sleep Apnea: When your brain doesn't send proper signals to the muscles that control breathing
Complex Sleep Apnea: A combination of both obstructive and central sleep apnea
Sleep apnea severity is measured by the Apnea Hypopnea Index (AHI), which counts how many breathing pauses you experience per hour:
Mild: 5-14 events per hour
Moderate: 15-29 events per hour
Severe: 30+ events per hour
At 11 events per hour, my recent test confirmed I have mild obstructive sleep apnea.
The CPAP Crossroads
With an AHI of 11 I was eligible for CPAP (Continuous Positive Airway Pressure) therapy. They’ve definitely helped a lot of people with sleep problems, including some in my family.
With an AHI of 11 I was eligible for CPAP (Continuous Positive Airway Pressure) therapy. They’ve definitely helped a lot of people with sleep problems, including some in my family.
A CPAP machine prevents breathing interruptions while you sleep and keeps your airway open. It delivers a steady stream of pressurized air through a mask you wear over your nose or mouth.
You'll wake up more rested and energetic because you'll have none of those pauses in your sleep.
So I had a decision to make. Get the CPAP machine or focus on trying to solve this through lifestyle changes.
My doctor said "The machines are much better now," Smaller, quieter, and more comfortable ".
I’ve seen them and he’s right. They are very portable and pretty quiet.
But was it right for me?
No CPAP For Now
After a lot of thought I decided to not get the CPAP machine. At least not right now.
Here’s my reasoning: Yes, my sleep apnea is mild, but I feel with a little more work to get my weight down (it had gone down and then back up by 10 pounds) that could make the difference.
I do think that the CPAP machine is a literally a lifesaver for a lot of people who have a more serious case of sleep apnea than I do. So definitely listen to good medical advice if you’re suffering from sever sleep apnea. It’s important to follow that advice.
But for me, I feel that I am right on the edge of managing my sleep apnea with better choices and sleep hygiene. I am infomed and know what my options are.
So why am I taking this approach? My goal is to get to the root cause of the issue. Based on my own experience and research, I think the goal is achievable and I can do more than just manage the symptoms.
My Sleep Apnea Triggers
Throughout my years of studying sleep and managing my own condition, I've identified several factors that significantly impact my breathing during sleep:
Weight fluctuations: This is number one for me. My sleep apnea symptoms tend to get worse even when I gain just 5-10 pounds. The additional tissue in the neck area creates more pressure on the airway while I sleep.
Nasal congestion: Irritants in the air can sometimes force me to breathe through my mouth while I sleep, causing less airflow.
Sleep position: I never sleep on my back. I’ve learned that it pulls your relaxed tongue and soft palate toward the back of the throat.
Evening alcohol consumption: This is a tough one. Although I feel more relaxed after a drink or two, I wake up exhausted. Alcohol makes me snore and not sleep well at all.
Irregular sleep schedule: When my sleep timing is off, my apnea symptoms get
Six Month Timetable
So with this plan in mind, I’ll give it a shot and then check in with my doctor after six months. If my AHI hasn’t decreased or I am not feeling rested in the mornings, I’ll give in and get the CPAP machine.
So I do have a backup plan. Even though I won’t like it.
Why I'm Sharing My Experience
As someone who's built a platform around sleep education, I want to be open about my own sleep issues and decisions. Sleep apnea affects an estimated 22 million Americans, with the vast majority—80% by some estimates—remaining undiagnosed and untreated.
By sharing my experience, I hope to:
- Encourage testing: If you recognize symptoms of sleep apnea in yourself (chronic fatigue, snoring, gasping during sleep, morning headaches, difficulty concentrating), please talk to your doctor.
- Emphasize the seriousness of sleep apnea: Even "mild" sleep apnea increases your risk of a lot of serious conditions. Hypertension, heart disease, stroke, type 2 diabetes, and accidents due to daytime.
- Present an alternative: While CPAP remains the gold standard, there's growing evidence that there are a lot of small things you can do to help you sleep. Especially for those with mild sleep apnea.
This Is Personal and Not Advice
I want to be crystal clear: I don’t think that everyone should avoid a CPAP machine. If you have a serious case then I think you should run and get tested and get one ASAP! My approach is specifically for my situation
- Mild sleep apnea (AHI of 11)
- Identified my issues (weight)
- Understanding of sleep apnea
- Working with my doctor
- Clear timeline (6 months)
- Willingness to start CPAP if needed
Your journey and your solution will probably be different. The most important thing is that you don't ignore sleep apnea.
Even mild sleep apnea can have serious health consequences over time.
I'll see you in six months with results in hand. And hopefully I will be breathing - and sleeping - much better.