How I Reversed My Sleep Apnea

Understanding Sleep Apnea

Sleep apnea is a common yet serious condition that affects many people around the world. It occurs when the airway is blocked during sleep, leading to interrupted breathing. This can cause significant health problems if left untreated. Personally, I struggled with sleep apnea for years (which started when I was 18, working in a cinema finishing at 2-4am in the West End, London), and it significantly affected my quality of life. But with determination and a focus on improving my health, I was able to improve and reverse my severe diagnosis. 

My Journey to Better Health

My journey began two years ago when I decided to take a serious look at my health. I realized that my weight was a significant factor contributing to my sleep apnea. With this in mind, I set a goal to lose over 20kg. While it might sound daunting, I broke it down into smaller, manageable objectives. I incorporated regular exercise into my routine, focusing on activities that I enjoyed, like walking and light exercise in the gym. This made it easier to stay consistent and motivated. I even started the gym with the zero to 5k run challenge which I did over 3 months. The day I was diagnosed I was embarrassed and felt like this was something that I just had to live with, I mean do I really want to sleep with one of those CPAT sleep machines – gosh no. I had to take accountability and action for my health.

Change in Nutrition and Lifestyle

In addition to exercise, I made significant changes to what I would eat and invested in a nutritionist (but that was the 1st part of my journey) . I eliminated processed foods and sugary drinks, opting instead for whole foods like fruits, vegetables, focus on proteins, and whole grains. Portion control also played a crucial role in my weight loss journey. I learned to listen to my body’s hunger signals and stopped eating when I felt satisfied rather than stuffed. I focused on advanced meal prep which really supported the hunger signs and the challenge of what to cook on those busy days.

The Impact on My Sleep Apnea

As I lost weight and improved my overall health, I noticed a gradual improvement in my sleep apnea symptoms. My snoring reduced, and I started getting better quality sleep (don’t get me wrong, I still have symptoms today but nothing like I did at my heaviest). My energy levels have increased, and I felt more alert and focused during the day. Over time, my sleep apnea became moderate, and it’s recently in 2024 that I reached a point where it was no longer a significant issue in my life.

Maintaining My Health Objectives

While reaching my goal of losing 20kg was a significant milestone, maintaining my health objectives has been just as important. I continue to prioritise regular exercise and a enjoy a healthy relationship with food, ensuring that I don’t fall back into old habits. 

My Advice for Others

This is my no means scientific or professional advise and do seek guidance from professionals if you’re suffering, but from my perspective if you’re struggling with sleep apnea, know that it’s possible to improve or even reverse your condition by focusing on your health. Start by setting small, achievable goals and make gradual changes to your lifestyle. Remember, every step you take towards better health is a step towards better sleep and a better quality of life. And most importantly, be patient with yourself. Change takes time, but with determination and consistency, you can achieve your health objectives.