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How Weight Loss Can Help Your Sleep Apnea

December 30, 2025

Loud snoring, restless sleep and waking up tired every day aren’t just annoying. They can also be signs of obstructive sleep apnea. The condition happens when your airway collapses during sleep, briefly stopping your breathing and putting stress on your entire body.

And for many people, excess weight can make it even worse.

“Sleep apnea and excess weight are closely linked,” says Mia Shapiro, MD, a bariatric surgeon with Hartford HealthCare Medical & Surgical Weight Loss. “Poor sleep quality or short sleep can affect every system in the body — and make it harder to manage your weight by disrupting key hormones. It also increases your risk for serious complications like stroke or heart attack.”

But weight loss can significantly improve symptoms — and in some cases, help sleep apnea go away. Here’s how.

Why does extra weight make sleep apnea worse?

Obstructive sleep apnea happens when your airway gets blocked during sleep.

“Extra body fat, especially in certain areas, can make those blockages more likely,” says Dr. Shapiro. “Patients with overweight or obesity are 3-10 times more likely to suffer from sleep apnea.”

Here’s why:

• Abdominal fat: Extra body fat around your midsection can press on your lungs at night, making it harder to breathe deeply.
• Inflammation: Extra weight increases inflammation, which can narrow your airway.
• Neck and throat fat: Excess fat tissue around your airway can shrink the space and cause it to collapse during sleep.

“Think of it like a garden hose,” says Dr. Shapiro. “If there’s extra pressure from the outside, it’s easier for the flow to get pinched off.”

> Related: Can Weight Loss Surgery Help With High Blood Pressure? 

Even a little weight loss can make a difference

Losing just 5–10% of your body weight can make a real difference in your sleep apnea symptoms – and your overall health.

“It’s not just about snoring less or feeling more rested,” says Dr. Shapiro. “When you start sleeping better, everything improves – your energy, your mood and even your heart health. It’s one small change that can have a positive impact on your whole life.”

How to lose weight safely

Trying to lose weight can feel overwhelming – especially if you’re also managing sleep issues.

“You don’t have to do it all at once,” says Dr. Shapiro. “Start with one or two small changes you can stick with. That’s how real progress begins.”

Here are a few ways to get started:

• Aim for 30 minutes of movement most days.
• Get support from a dietitian, health coach or weight loss program.
• Eat lean proteins, whole grains, fruits and vegetables.
• Set small, realistic goals for lasting success.

“Weight loss is a journey and not a quick fix,” Dr. Shapiro says. “Give yourself grace and know that every healthy choice adds up.”

> Related: What to Expect Ahead of Weight Loss Surgery

When to see a doctor

If you’re living with sleep apnea and struggling with weight loss, help starts with a conversation.

“We want you sleeping better, breathing better and living better,” says Dr. Shapiro. “Together, we’ll find a plan that feels doable and right for you.”

If lifestyle changes haven’t worked – or you’re living with severe obesity – weight loss medications or bariatric surgery may be worth exploring.

“These tools aren’t shortcuts,” Dr. Shapiro says. “They’re part of a long-term health strategy, especially when sleep apnea is part of the picture.”