Evie Summers
Waking up gasping for air is a surprisingly common occurrence, and can be caused by a number of factors, including bad dreams, colds, nocturnal panic attacks, and post-nasal drip. However, it can also be a symptom of a more serious condition, such as sleep apnea, which causes the airways to collapse or become blocked while you sleep, leading to a stop in breathing. If you regularly wake up gasping for air, it is important to consult a doctor to rule out any underlying conditions and to receive appropriate treatment.
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What You'll Learn
Obstructive sleep apnea
OSA occurs when the muscles supporting soft tissues in the throat relax, narrowing or closing the airway and temporarily interrupting breathing. This can cause snoring as air squeezes through the narrowed space. While snoring is a warning sign of OSA, not everyone who snores has the condition. Other warning signs include gasping for air, choking, and shortness of breath. People with OSA may also experience daytime drowsiness, putting them at risk for motor vehicle crashes and industrial accidents.
If you recognize any of these warning signs, it is important to talk to a doctor. They may recommend a sleep study, which can be done at home or in a specialized lab or sleep clinic. During a sleep study, various monitors will be used to measure your breathing, oxygen levels, body movements, and other factors that offer clues about OSA.
The goal of OSA treatment is to ensure airflow isn't obstructed during sleep. Treatment methods include weight management and exercise for people with obesity, as well as breathing devices such as continuous positive airway pressure (CPAP) machines. In some cases, surgery may be recommended to correct the problem causing OSA.
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Nocturnal panic attacks
People who have panic attacks or panic disorder are more likely to experience nocturnal panic attacks. Nocturnal panic attacks can happen for no identifiable reason, but triggers can include stress, traumatic events, or changes in sleep patterns. They are more common in the first half of the night, during brief awakenings when a sleeper is transitioning between light sleep and deep sleep.
The symptoms of a nocturnal panic attack are similar to those of a daytime panic attack and can include:
- Shortness of breath or choking
- Racing heart
- Profuse sweating
- Tingling or numbness in fingers or toes
- Trembling or shaking
- Chest pain
- Nausea
If you are experiencing nocturnal panic attacks, it is important to seek help from a healthcare professional. Treatment options include cognitive-behavioral therapy (CBT), antidepressants or other medications, relaxation techniques, and self-care. Deep, controlled breathing or muscle relaxation exercises can also help reduce the severity of an attack.
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Asthma
Nocturnal asthma can be triggered by various factors, including increased exposure to allergens, cooling of the airways, being in a reclining position, and hormone secretions that follow a circadian pattern. During sleep, the airways tend to narrow, increasing airflow resistance and triggering coughing, which further tightens the airways. Accumulation of secretions in the airways, such as drainage from sinuses or postnasal drip, can also contribute to nocturnal asthma. Additionally, breathing cold, dry air at night can irritate the airways and trigger asthma symptoms.
To manage nocturnal asthma, it is recommended to take prescribed daily asthma medications, such as inhaled steroids, to reduce inflammation and prevent symptoms. Lifestyle changes, such as creating a nightly routine to reduce stress, can also help prevent stress-related asthma attacks. Keeping the bedroom free of allergens, dust mites, and pet dander can significantly reduce triggers for nocturnal asthma.
Certain sleeping positions can also help alleviate nocturnal asthma symptoms. Elevating the head and shoulders with pillows while resting on the back can open the airways and reduce the risk of asthma attacks. Sleeping on the left side may also reduce symptoms of gastroesophageal reflux, a common trigger of nocturnal asthma.
If you experience frequent nocturnal asthma episodes, it is important to consult a doctor. They can help diagnose the severity of your asthma and recommend appropriate treatments or medications to improve your sleep quality.
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Hypnagogic jerks
A hypnagogic jerk, also known as a hypnic jerk, sleep start, myoclonic jerk, or night start, is a brief and sudden involuntary contraction of the muscles that occurs when a person is beginning to fall asleep, often causing them to jump and awaken suddenly. Hypnic jerks are associated with a rapid heartbeat, quickened breathing, sweating, and sometimes a peculiar feeling of shock or falling into the void. They can also be accompanied by vivid dreams or hallucinations.
The causes of hypnic jerks are not yet fully understood, and several theories have been proposed to explain them. One hypothesis suggests that hypnic jerks are a reflex initiated in response to normal bodily events during the transition to sleep, such as a decrease in blood pressure and muscle relaxation. Another theory suggests that the body mistakes the sense of relaxation that comes with falling asleep as a sign of physical falling, triggering a jerk to wake the sleeper. Some researchers have also suggested that hypnic jerks could be a result of the brain's misinterpretation of muscle relaxation during sleep as a sleeping primate falling out of a tree.
Various factors can influence the occurrence and intensity of hypnic jerks, including stress, fatigue, stimulants like caffeine and nicotine, certain medications, vigorous exercise, and sleep deprivation. While hypnic jerks are typically benign, they can interfere with sleep onset and cause insomnia, especially when they become a fixation and lead to increased anxiety. In rare cases, they have been associated with major depressive disorder.
If hypnic jerks are causing sleep disruptions or affecting your quality of life, it is recommended to consult a healthcare professional. Treatments such as clonazepam have been found to be effective in reducing hypnic jerks and improving sleep. Additionally, addressing underlying factors, such as reducing caffeine intake or managing stress, may help mitigate the occurrence of hypnic jerks.
To address the initial question, it is important to note that waking up gasping for air can be a symptom of various sleep disorders, such as sleep apnea or insomnia. Sleep apnea, for example, causes the airways to collapse or become blocked during sleep, leading to pauses in breathing that can last for seconds or minutes. However, hypnagogic jerks themselves are not typically associated with waking up due to a loss of air. While they can cause momentary awakenings, they are more commonly associated with the transition to sleep and are often benign.
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Lifestyle factors
Weight Management: Obesity is a significant risk factor for obstructive sleep apnea. Excess fat deposits in the neck can narrow or block the upper airway, leading to breathing difficulties during sleep. Losing weight can help prevent or treat sleep apnea caused by obesity.
Alcohol Consumption: Drinking alcohol can increase the risk of sleep apnea by relaxing the muscles in the mouth and throat, potentially blocking the upper airway. Alcohol consumption can disrupt normal breathing patterns and make the condition more challenging to manage.
Smoking: Smoking is another lifestyle habit that can elevate the risk of sleep apnea. It causes inflammation in the upper airway, affecting breathing and increasing the likelihood of airway blockage during sleep. Quitting smoking can be a crucial lifestyle change to improve sleep apnea symptoms.
Sleep Position: Sleeping on your back can put pressure on your airways, making it harder to breathe. Side sleeping is generally recommended for people with sleep apnea to keep the airways open and reduce obstruction.
Nasal Congestion: Congestion can be a problem for those with sleep apnea, as thick drainage can drip into the upper part of the throat, triggering a blockage. Managing nasal allergies and treating congestion can help alleviate this issue.
Physical Activity and Diet: Making healthy lifestyle changes, such as engaging in regular physical activity and adopting a nutritious diet, can positively impact sleep apnea. These changes can help with weight management and overall health, reducing the severity of sleep apnea symptoms.
It is important to note that while lifestyle factors can influence sleep apnea, other factors like age, family history, and body structure also play a role. Consulting a healthcare professional is essential to receive personalized advice and treatment options.
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Frequently asked questions
Some common causes of waking up gasping for air are nocturnal panic attacks, post-nasal drip, asthma, and hypnic jerks.
Nocturnal panic attacks are a common occurrence in people with a history of insomnia or anxiety. They can cause people to wake up with shortness of breath, choking, or feelings of being smothered. These may be accompanied by other panic attack symptoms such as a pounding heart, sweating, tingling sensations, or feelings of unreality.
Obstructive Sleep Apnea is a common disorder that causes the airways to collapse or become blocked while you’re asleep. This can cause you to stop breathing for 20 to 30 seconds at a time, numerous times throughout the night. This can lead to loud snoring, gasping, and snorting.
Obstructive Sleep Apnea is usually treated with Continuous Positive Airway Pressure (CPAP) therapy, which uses a mask-like device that fits over the nose and mouth and is attached by a tube to a motor that blows air. Doctors may also recommend lifestyle changes such as losing weight, quitting smoking, and sleeping on one's side.
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