How to sleep restfully and safely with untreated sleep apnoea and snoring

Kath Hope

CEO, Hope2Sleep

Untreated obstructive sleep apnoea (OSA) poses serious physical and mental health risks, along with snoring preventing non-restorative sleep for both the snorer and bed partner.

Unfortunately, many NHS sleep clinics and ear, nose and throat (ENT) departments have long waiting lists. However, it’s worth checking alternative hospitals for shorter waits.

Sleep apnoea awareness efforts

The Hope2Sleep Charity is trying to help with this concern by actively raising awareness of sleep apnoea and why it’s important to treat it, including speaking at meetings at a current OSA All-Party Parliamentary Group (APPG) in the House of Lords. We also encourage you to contact your local MP about any long delays in your area.

Keep nasal airways clear using
saline sprays, prescribed nasal
sprays, nasal strips or cones.

Waiting for a diagnosis, CPAP or other treatment?

Not everyone can afford a private diagnosis or treatment, but there are ways to help with the snoring and reduce the severity of sleep apnoea in the meantime:

• Avoid alcohol within three to four hours of bedtime.
• Limit sedating medications (eg. opioids, benzodiazepines, melatonin, some antihistamines and even certain cold remedies). Always consult your GP before making changes to prescribed medication.
• Sleep on your side, as back sleeping usually worsens snoring and sleep apnoea.
• Raise the head of your bed by four to six inches.
• Keep nasal airways clear using saline sprays, prescribed nasal sprays, nasal strips or cones. Be cautious with some over-the-counter sprays, which are only meant to be used for a few days, to avoid rebound congestion.
• Mandibular advancement devices (MAD) to pull the jaw forward. While cheap off-the-shelf versions can be tested briefly, long-term use requires a custom-fitted one from a dentist to avoid jaw pain and temporomandibular disorder (TMD).
• Manage weight if applicable, although we recognise this is difficult with sleep deprivation.
• Throat exercises may help. Watch Professor Vik Veer’s video online, which he created for his NHS patients.

Find support for sleep apnoea

Despite the NHS delays, if you believe you are suffering from untreated sleep apnoea, contact your GP for a referral to your local sleep clinic. Additionally, reach out to us for advice or support.