---
title: "How to know if I have sleep apnea: signs, causes and what to do at home"
url: https://saudecasa.com.br/how-to-know-if-i-have-sleep-apnea/
date: 2026-05-08
modified: 2026-10-11
lang: pt
author: "Maycon Barbosa"
description: "Loud snoring, tiredness even sleeping for hours, waking up choking? Understand the question of \"how to know if I have sleep apnea\" by recognizing the signs, causes and what measures to take at home."
categories:
  - "Ronco e Apneia"
tags:
  - "apneia"
  - "dormir"
  - "estilo de vida"
  - "posição de dormir"
  - "ronco"
  - "sono"
image: https://i0.wp.com/saudecasa.com.br/wp-content/uploads/2026/05/Como-saber-se-tenho-apneia-do-sono.webp?fit=750%2C500&ssl=1
word_count: 2319
---

# How to know if I have sleep apnea: signs, causes and what to do at home

You sleep at the "right" hours and still wake up exhausted. You snore—or worse, that sometimes you stop breathing in the middle of the night. You feel sleepy during the day even if you haven't slept badly, at least not that you remember.

These can be signs of sleep apnea. And the trickiest part is that people with the condition rarely notice it on their own — because it happens while you sleep.

Understanding this frequent question of "how do I know if I have sleep apnea" is the first step. Sleep apnea is a serious condition in which breathing stops repeatedly long enough to interrupt sleep, and often temporarily decreases the amount of oxygen in the blood—and increases the risk of certain medical disorders and premature death. [MSD Manual](https://www.msdmanuals.com/pt/casa/dist%C3%BArbios-pulmonares-e-das-vias-respirat%C3%B3rias/apneia-do-sono/apneia-do-sono)

**Note**

The information is educational in nature and is not a substitute for medical consultation, diagnosis or treatment. Sleep apnea is a condition that requires professional evaluation. We participate in affiliate programs — which generate commissions. [ See politics.](/politica-de-afiliados-e-divulgacao/)

[
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## What is sleep apnea — without complicating it

![Como saber se tenho apneia do sono: O que é apneia do sono](https://saudecasa.com.br/wp-content/uploads/2026/05/O-que-e-apneia-do-sono.webp)

Obstructive sleep apnea affects the health and well-being of about 8% to 16% of adults.

During sleep, the muscles in the throat naturally relax. In most people, this does not cause a problem.

In those who have obstructive sleep apnea — the most common type — this relaxation is excessive: the airway partially or completely collapses, the airflow stops, and the brain triggers an emergency microawakening to resume breathing.

This can happen dozens or even hundreds of times a night. Each episode lasts at least 10 seconds. The person rarely remembers these awakenings — but sleep becomes fragmented, shallow, and the body never reaches the deep stages of recovery.

Obstructive sleep apnea affects the health and well-being of about 8% to 16% of adults — more than a billion people are affected by the obstructive type in the world. In Brazil, the condition is underdiagnosed: most people who have it have never received a formal diagnosis. [MSD Manual](https://www.msdmanuals.com/pt/casa/dist%C3%BArbios-pulmonares-e-das-vias-respirat%C3%B3rias/apneia-do-sono/apneia-do-sono)

## How to know if I have sleep apnea — the most common signs

The difficulty is that the symptoms of sleep apnea appear mainly during the day — not at night. Those who sleep alone often have no way of noticing the nighttime signs without monitoring.

Night signals
(you or whoever sleeps with you may notice)

- Loud and frequent snoring
- Pauses in breathing during sleep
- Stuttering or choking sensation when waking up
- Dry mouth when awakening
- Waking up several times for no apparent reason
- Urinating more than once a night

Daytime Signs
(the ones that lead the most to the medical consultation)

- Excessive daytime sleepiness
- Tiredness even after a long night
- Difficulty concentrating and memory
- Headache when waking up
- Irritability and mood swings
- Decreased libido

Symptoms such as daytime hypersomnia, tiredness, indisposition, lack of attention, reduced memory, depression, decreased reflexes and a feeling of loss of organizational skills are common complaints that should serve as a warning for the possible diagnosis of obstructive apnea, when associated with complaints related to night sleep. [Sanarmed](https://sanarmed.com/resumo-de-apneia-do-sono-epidemiologia-fisiopatologia-diagnostico-e-tratamento/)

The central point: **If you snore loudly and wake up tired regularly, this is already enough of a signal to investigate.** It does not need to have all the symptoms.

## Who is at higher risk of developing sleep apnea

Some factors greatly increase the likelihood of having obstructive sleep apnea:

Risk factors for sleep apnea

✦ Overweight or obese
✦ Male (risk 2 to 3x higher)
✦ Over 40 years old
✦ Wide neck (above 43 cm in men)
✦ Habitual alcohol consumption at night
✦ Smoking
✦ Use of sedatives or sleeping remedies
✦ Family history of apnea
✦ High blood pressure
✦ Enlarged tonsils or adenoids
✦ Untreated hypothyroidism
✦ Chronic stuffy nose or deviated septum

Important: Not all people with obstructive sleep apnea are overweight or obese. Thin people with specific anatomical features—recessed jaw, short neck, large tonsils—also develop the condition. [MSD Manual](https://www.msdmanuals.com/pt/casa/dist%C3%BArbios-pulmonares-e-das-vias-respirat%C3%B3rias/apneia-do-sono/apneia-do-sono)

### Why sleep apnea is dangerous if left untreated

This is the point that most justifies investigating: sleep apnea is not just "boring snoring". Each episode of respiratory arrest activates the sympathetic nervous system, raises blood pressure momentarily and reduces the oxygen available to the brain and heart.

Untreated patients have an increased risk of hypertension, atrial fibrillation and other arrhythmias, heart failure, and injury and death from motor vehicle collisions and other accidents resulting from excessive sleepiness. [MSD Manual](https://www.msdmanuals.com/pt/profissional/dist%C3%BArbios-pulmonares/apneia-do-sono/apneia-obstrutiva-do-sono-aos)

Other documented risks include increased incidence of type 2 diabetes, stroke, depression, and progressive cognitive impairment.

Apnea is related to resistant hypertension, coronary heart disease, arrhythmias, stroke, insulin resistance and increased risk of traffic and work accidents — early screening and treatment reduce adverse outcomes and improve quality of life. [Telemedicine Portal](https://portaltelemedicina.com.br/apneia-do-sono-sintomas-diagnostico)

## How the diagnosis is made

Knowing how to tell if you have sleep apnea definitively requires a medical examination. There is no home test that replaces this. But there is a clear path:

**1. Consultation with a sleep doctor, pulmonologist or otolaryngologist** The doctor collects the history of symptoms, performs a physical examination (evaluates the throat, neck, structure of the airway) and decides if there is an indication for sleep examination.

**2. Polysomnography** The standard diagnostic exam. It monitors during the night: brain waves, heart rate, blood oxygen level, respiratory effort and body movements. It can be done in a sleep laboratory or, in selected cases, with a portable device at home.

**3. Severity classification** The result is measured by the Apnea-Hypopnea Index (AHI) — the number of respiratory events per hour of sleep. Obstructive apnea syndrome is characterized by the presence of daytime symptoms produced by 5 or more obstructive events per hour of sleep. An AHI equal to or greater than 15 indicates at least a moderate level of apnea. [Sanarmed](https://sanarmed.com/resumo-de-apneia-do-sono-epidemiologia-fisiopatologia-diagnostico-e-tratamento/)

Classification of sleep apnea severity (AHI)

| Grade | AHI (events/hour) | Habitual conduct |
| ----- | ----------------- | ---------------- |
| Lightweight | 5 to 14 events/hour | Behavioral changes, sleeping position, oral apparatus |
| Moderate | 15 to 29 events/hour | CPAP or oral apparatus, behavioral changes |
| Serious | 30 or more events/hour | CPAP — main and priority treatment |

## What you can do at home —measures with evidence

This article is not a substitute for medical diagnosis — and if you suspect apnea, investigation is necessary. But in the meantime, and as part of the treatment even after diagnosis, some changes have real scientific backing to reduce the frequency and severity of episodes.

### Change the sleeping position

Some people only experience apnea when they sleep on their backs. When they sleep on their sides, they breathe well. If this is the case for you, position therapy may be the answer — the idea is to avoid sleeping on your stomach.

The simplest solution is to sew a tennis ball on the back of the pajamas. There are also specific devices that detect when you turn your back and encourage the return to the lateral position. [ResMed](https://www.resmed.com.br/tratamento-e-acompanhamento/tratamento-para-apneia-do-sono)

A firm pillow at the right time helps to maintain this position — as we explain in the article on **[Which better pillow to sleep well](https://saudecasa.com.br/qual-melhor-travesseiro-para-dormir/).** Sleeping on your side with your head well supported reduces the collapse of the airway.

### Lose weight if it is above ideal

Modest weight loss—starting at 15% of body weight—can result in clinically significant improvement in obstructive sleep apnea. It is not a cure, but it is one of the interventions with the greatest documented impact, especially in mild and moderate cases. [MSD Manual](https://www.msdmanuals.com/pt/profissional/dist%C3%BArbios-pulmonares/apneia-do-sono/apneia-obstrutiva-do-sono-aos)

### Eliminate alcohol and sedatives at night

Avoiding alcohol consumption is a natural way to improve sleep apnea — alcohol promotes muscle relaxation of the entire body, including the oropharyngeal muscles and tongue, which can obstruct the airways and result in snoring and poor sleep quality.

Common sleep remedies have a similar effect and can worsen episodes. [Your Health](https://www.tuasaude.com/solucao-natural-para-apneia/)

### Treat nasal obstruction

A nose constantly clogged by rhinitis, deviated septum or sinusitis increases resistance to airflow and forces breathing through the mouth - which worsens the collapse of the pharynx. Treating the cause of nasal obstruction is part of apnea management.

An environment with adequate humidity also helps: too dry air dries out the mucous membranes and worsens congestion. The humidifier, which we discuss in the article on [**humidifier and snoring**](/umidificador-diminui-o-ronco/), can be an ally in this context.

### Practice physical activity regularly

Physical exercise is an effective way to combat sleep apnea, as it promotes caloric expenditure, weight loss and improved muscle tone of the airways.

2024 Studies Confirm Dose-Response Relationship Between Aerobic Exercise and Reduced AHI Regardless of Weight Loss. [Your Health](https://www.tuasaude.com/solucao-natural-para-apneia/)

## What is CPAP and when is it indicated

CPAP (Continuous Positive Airway Pressure) is the primary treatment for moderate to severe apnea. It is a device that provides a constant flow of air through a mask while you sleep, preventing your airways from becoming blocked. [ResMed](https://www.resmed.com.br/tratamento-e-acompanhamento/tratamento-para-apneia-do-sono)

It is the treatment with the greatest evidence of efficacy in reducing episodes, improving daytime sleepiness and cardiovascular protection. Studies show that good adherence to CPAP for 6 months significantly reduces sleepiness and smoothes the symptoms of obstructive sleep apnea.

The device is prescribed and calibrated by a doctor after polysomnography — it is not something to buy and use on your own. The pressure needs to be adjusted for each person's case.

For mild to moderate apnea, oral appliances (mandibular advancement devices, made by a dentist specializing in sleep) are a valid alternative to CPAP with comparable effectiveness in some cases.

Products that help in the management of sleep apnea at home

While awaiting medical evaluation or as a complement to treatment, these items have documented practical role:

- **Side positioning pillow** — helps keep the position on its side during sleep, reducing positional episodes
- **[Firm cervical pillow](/qual-melhor-travesseiro-para-dormir/)** — maintains neck alignment and reduces airway compression
- **[Air humidifier](/melhor-umidificador-de-ar/)** — adequate humidity in the room reduces nasal congestion and facilitates breathing
- **Night Pulse Oximeter** — wearable device that monitors oxygen saturation at night; useful for screening before polysomnography
- **Positional anti-snoring devices** — vibrating alarms that detect back position and stimulate lateral turning

*Some links on this page may generate commission for the blog. [See affiliate policy.](/politica-de-afiliados-e-divulgacao/)*

Do you have signs of sleep apnea?

If you identify 3 or more items below, it is worth scheduling an appointment with a sleep doctor or pulmonologist.

- ☐ Loud and frequent snoring — reported by those who sleep close
- ☐ Pauses in breathing observed by someone else
- ☐ Agreement with choking or choking sensation
- ☐ Excessive daytime sleepiness even after a long night
- ☐ Headache when waking up frequently
- ☐ Dry mouth every morning
- ☐ Difficulty concentrating or memory at work
- ☐ Arrangement 2 or more times a night for no apparent reason

## Frequently Asked Questions About Sleep Apnea

Is sleep apnea a cure?
It depends on the cause. In some cases—such as apnea caused by significant obesity, greatly enlarged tonsils, or severe septal deviation—treating the underlying cause can completely resolve the apnea. In most adult cases, treatment controls the episodes but requires continued adherence to CPAP or lifestyle changes. Children with tonsil or adenoid apnea have a high resolution rate after surgery.

Does everyone who snores have sleep apnea?
No. Snoring is one of the most common symptoms of apnea, but there is snoring without apnea — called primary or simple snoring. The difference is in the pauses in breathing and the drop in oxygen. Those who snore a lot but sleep well and do not have daytime sleepiness may have only primary snoring. Those who snore and wake up tired, have a headache or have been seen stopping breathing need to investigate.

Which doctor diagnoses sleep apnea?
The sleep doctor — a specialty within pulmonology or neurology — is the most indicated. The otolaryngologist is the specialist when there is a suspected anatomical cause (tonsils, deviated septum, nasal obstruction). The general practitioner can do the initial screening and request polysomnography before the referral.

Does sleep apnea get worse over time?
Yes, it tends to worsen with age, with weight gain and with chronic use of alcohol and sedatives. Untreated mild apnea can progress to moderate or severe over the years, with proportional increases in cardiovascular risks, so early diagnosis and treatment before progression make a real difference in long-term outcomes.

Does sleeping on your side really help with apnea?
Yes — for positional apnea, which accounts for between 30% and 50% of cases of obstructive apnea. In this group, the AHI when lying on your back is at least twice as high as in the lateral position. Switching to sleeping on your side can dramatically reduce episodes without any other treatment. For severe or non-positional apnea, position therapy alone is not enough, but it is still recommended as a complementary measure.

Does humidifier help with sleep apnea?
It does not directly treat apnea. But very dry air dries out the nasal mucous membranes, worsens congestion and makes it difficult to breathe nasally — which forces breathing through the mouth and aggravates obstructive episodes. Keeping the humidity of the room between 40% and 60% helps to preserve nasal patency. For those who use CPAP, the humidifier integrated into the device is especially important for comfort and adherence to treatment. We delve into this in the article on [humidifier and snoring](/umidificador-diminui-o-ronco/).

## Conclusion: do not postpone the investigation

Sleep apnea is underdiagnosed in Brazil not because it is rare — but because the symptoms appear during the day and the cause is in the early morning. Many people spend years attributing fatigue to stress, work, routine.

Knowing how to identify the signs of sleep apnea is what differentiates those who seek treatment early from those who only discover when a cardiovascular complication appears.

If you have recognized three or more signs in the checklist above, the next step is to consult a doctor. The habit changes described in this article — sleeping position, weight control, alcohol reduction — can be started today while you wait for the evaluation.

To delve deeper into related topics, see the articles on [**How to sleep with insomnia**](/como-dormir-com-insonia/), [**Best sleeping position**](/melhor-posicao-para-dormir/) and **[Which better pillow to choose](https://saudecasa.com.br/qual-melhor-travesseiro-para-dormir/).**