Doctors Reveal if Sleep Apnea Is Genetic, Plus How Menopause and PCOS May Raise Your Risk

You got your laugh from your mom and your hayfever from your dad. For better or worse (thanks, dad!), so many of our traits are hereditary. But is sleep apnea genetic too? “Yes, definitely,” declares integrative sleep medicine physician and women’s sleep expert Valerie Cacho, MD . “If you have a first-degree family member [parent, sibling or child] with the condition, your risk of developing sleep apnea — a blockage of the upper airway during sleep — increases by 50 percent,” she says.

In fact, a study in Current Genomics shows that 35 to 40 percent of the variables that cause sleep apnea, including a family history of the condition, are indeed genetic. Keep reading to learn more about the main hereditary factors and a few simple strategies proven to mitigate them.

What are the main genetic risk factors of sleep apnea?

There are a few key factors at play when it comes to your risk of developing obstructive sleep apnea (OSA). Three of the most common:

1. Polycystic ovary syndrome (PCOS)

“Going through menopause at an early age or having PCOS increases your risk of sleep apnea,” reveals sleep physician Brandon R. Peters, MD, author of The Sleep Apnea Hypothesis and Guest Lecturer at Stanford University .

That’s because increased levels of testosterone can lead to loose or “floppy” muscles in the airway, he says, adding that about 35% of women with PCOS have sleep apnea. It makes sense, therefore, that men who take testosterone replacement therapy are also more likely to have sleep apnea, adds Dr. Cacho.

2. A small or recessed jaw

When it comes to sleep apnea, size matters. The size of your jaw, that is. “Think of your jaw and throat like a room,” says Dr. Cacho. “A big, open throat is like a large room — there’s lots of space for air to pass through it. But a small jaw is more like a closet that gets cramped easily, leading to a potential blockage of the airway.”

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3. Type 2 diabetes

There’s a strong genetic component to type 2 diabetes — and a lot of overlap between it and sleep apnea, says Dr. Peters. That’s because the former triggers the release of the stress hormone cortisol, which leads to insulin resistance.

The good news: “If you treat their sleep apnea, people with diabetes often become less dependent on diabetes medications.” In fact, he recalls one study in which diabetes patients using CPAP experienced a drop in levels of hemoglobin A1C (a measure of blood glucose levels) akin to “taking oral diabetes medication.”

Non-genetic risk factors for sleep apnea

Your genetics aren’t the only thing at play when it comes to your odds of developing sleep apnea. Here’s what else may be to blame for your trouble breathing during sleep:

1. Obesity

This is a tricky one because obesity is complex, owing to both genetic and environmental factors. But it bears repeating that being overweight — women with a body mass index (BMI) above 30 — dials up the chances of developing sleep apnea, says Dr. Cacho.

“Higher levels of fat in the tongue or a neck circumference of 16 inches or more [in women], increases the risk,” she notes. The good news is we only need to lose 5 percent of our body weight (about 8 lbs. for a 165-lb woman) to relieve symptoms dramatically, per research by the American Thoracic Society .

2. Menopause

“As estrogen and progesterone fade out during menopause , a woman’s risk of sleep apnea increases because these hormones help tighten the airway,” confirms Dr. Peters.

To give us some perspective, he breaks down our risk by the numbers: “About 1 in 200 young women have sleep apnea, while 1 in 20 perimenopausal women develop it. By the time they reach 65 years of age, 1 in 4 women are affected.”

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In short, simply being blessed enough to blow out more candles on our birthday cake makes us increasingly prone to sleep apnea. “A lot of my female patients resist the idea that they may have the condition because they’re not overweight,” adds Dr. Cacho. “But as we get older, our airway muscles are just not as strong, upping our risk.”

3. Alcohol or dairy consumption

A glass (or two) of red wine, doesn’t just loosen our inhibitions, it loosens our airway muscles, which can lead to sleep apnea, explains Dr. Peters. He adds that consuming dairy, which may produce airway-clogging mucus, is another risk factor we can easily sidestep.

What you can do to reduce symptoms of sleep apnea

You already know losing weight will slash the likelihood of you developing sleep apnea and alleviate symptoms if you have it. But you may be surprised that there’s no need to do your best Jane Fonda impersonation and sweat till you drop.

“Any generalized exercise, like moderate walking , strengthens your airway,” notes Dr. Cacho. “There’s also physical therapy you can do for your tongue and jaw muscles, called myofunctional therapy , proven to strengthen facial muscles and help with sleep apnea.”

For a few easy exercises, just check out the video below:

Discover more sleep-better strategies:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .