Sleep apnea, Headaches, and High Altitude.
For all you skiers, cyclists, and hikers, I’m sure you’ve all experienced more sleep problems than usual at high altitudes (especially 8000 feet / 2400 meters or above)
In winter, the air in the mountains tends to be dry, and as always thinner (there’s less air hence less oxygen). My current ski trip has reminded me of this. Dry nose and throat and headaches are common the first few nights (and sometimes days). There are lots of reasons for this and some but not much that can be done about it.
Stay hydrated! Not only is the air dry and sucks the moisture out of our lungs, but when exercising in winter (especially skiing) we tend to forget to drink (I don’t mean hot wine and beer !!) – at least a few quarts or more of water or balanced hydrating beverage of your choice. Dry upper airway passages (nose and throat) tend to get sticky when we are asleep. This is not only uncomfortable but can also lead to a partial obstruction of the upper airway – ( the tongue can stick to the back of the throat).
What about the headaches? There are several reasons: dehydration (as discussed above), but also a change in pressure in the atmosphere that is not equalized in the sinuses or ears. This is especially true if the nasal passages are congested (if suffering from a cold, allergies, or chronic sinus conditions). Nasal decongestants can help. Headaches can also be caused by sleep apnea which is worse at high altitude. The explanation is quite complicated and has to do with the complex brain mechanisms that trigger our need to breathe. Several medical studies have documented that athletes at high altitude have more sleep apnea than at sea level. Lastly depending on how high the altitude, the oxygen level in the blood can take several days to get up to normal and this can also cause headaches.
http://news-service.stanford.edu/news/2001/may2/everest.html
Keep all of this in mind during your next high altitude trip. If you use a CPAP machine, make sure to take it with you ...
Sleep well,
Jordan Stern, MD Founder, and the blueSleep staff
