If you wake up tired, snore like a chainsaw, or nod off on the couch after dinner, you might be wondering, is this normal?
Sleep apnea is common in New Zealand, and it is treatable. The tricky bit is that many people do not realise they have it. Here are four clear signs to watch for, why they matter, and how you can get tested at home with AwakeNZ so you can start sleeping, and living, better.
Sign 1: Loud snoring that stops and starts Not all snoring equals sleep apnea, but the pattern matters. If your snoring is loud, regular, and broken up by quiet pauses followed by gasps or snorts, that is a red flag. Those pauses can be blocked breathing, also called apneas. Your partner might notice it first. You might wake choking or feel short of breath at night. What to do next: If this sounds familiar, book an at-home test to confirm what is going on. A quick check for how to stop snoring can help with basic tips, but testing tells you whether snoring is simply noise or a sign of obstructive sleep apnea.
Sign 2: Daytime sleepiness and micro-sleeps Do you feel wiped out even after a long night in bed? Do you doze off in meetings, while watching TV, or as a passenger in the car? Excessive daytime sleepiness is one of the most reliable warning signs. It can affect your mood, memory, and safety on the road or at work. With sleep apnea, your brain keeps waking you to breathe, so you never reach deep, restorative sleep. Over time, this can lead to irritability, headaches, and slower reaction times.
Sign 3: Waking unrefreshed, with morning headaches or a dry mouth. Many Kiwis with apnea describe waking up foggy, headachy, and thirsty. A dry mouth suggests mouth breathing overnight, which is common when your airway narrows. You may also wake up several times to wee, or notice night sweats. If you wake unrefreshed most days, that is a sign your sleep quality is poor.
Sign 4: Bed partner reports pauses in breathing One of the strongest clues comes from the person who shares your bed. Partners often see pauses in breathing followed by a gasp. If someone has nudged you awake to roll over, or told you that you stop breathing, it is time to check for sleep apnea.
Why it matters to act early
Untreated obstructive sleep apnea, OSA, can raise blood pressure and strain your heart. It can worsen diabetes control, increase accident risk, and chip away at your mood and energy. The good news, once you diagnose and treat OSA, most people feel better within days to weeks. Better focus, more energy, and deeper sleep are all possible.
How testing works in NZ
You do not need to wait months for a hospital appointment. With AwakeNZ, you can use an at-home sleep test from your own bed. Devices such as the SleepImage Ring and WatchPat ONE collect data on your breathing, oxygen levels, heart rate, and sleep stages overnight. The process is simple, and the equipment is minimal so it does not get in the way of your usual sleep. The morning after, your data is analysed by qualified sleep experts. You receive a complimentary consult to review your results and discuss next steps. If OSA is confirmed, we guide you through your options, from lifestyle changes to therapy. If you are ready to begin, you can book a home sleep test online. It is fast, affordable, and you will have local support every step of the way.
What is the best treatment for OSA?
For most adults with moderate to severe OSA, the most effective treatment is CPAP, continuous positive airway pressure. A continuous positive airway pressure machine gently keeps your airway open all night, stopping apneas and snoring. When CPAP is well fitted and supported, success rates are high and the benefits can be life changing. If you have mild OSA or primary snoring, a mandibular advancement device, a custom mouthguard that brings your lower jaw slightly forward, can be effective. Weight loss, positional therapy, and reducing alcohol near bedtime can also help, depending on your pattern of apnea.
What is the first line treatment for OSA?
Clinical guidelines consider CPAP the first line treatment for moderate to severe OSA. It directly treats the cause, airway collapse, and works on the first night when set up well. Many Kiwis prefer to trial CPAP at home first to see the difference in their sleep and daytime energy. How to reduce sleep apnea naturally
Lifestyle steps can make a real difference, especially in mild cases or alongside CPAP. Keep a healthy weight. Even a 5 to 10 percent weight loss can reduce apnea severity. Sleep on your side. Back sleeping can worsen airway collapse for some people. Go easy on alcohol and sedatives in the evening. They relax airway muscles. Keep your nose clear. Treat hay fever, use saline rinses, and consider a humid bedroom in winter. Build a steady sleep schedule. Regular bed and wake times support deeper sleep. Exercise most days. It improves sleep quality and helps weight management. These steps support better sleep and may lower your CPAP pressure needs if you do start therapy.
AwakeNZ can help, from test to treatment.
You do not have to figure this out alone. AwakeNZ is NZ owned, with sleep experts who guide you through testing, results, and treatment in plain language. Easy at-home testing, expert analysis, and a free results consult. CPAP hire from $5 per day for a minimum two week trial, with friendly setup help and ongoing support. A range of masks and comfort options so therapy feels natural. Alternatives for snoring and mild OSA, including a mandibular advancement device, with guidance on fit and use. If CPAP is recommended, you can start with cpap hire to try therapy in your own home. Our team helps with setup, mask choice, and any questions in the first nights so you settle in quickly.
Ready to check your sleep?
If the signs ring true, do not wait. A simple home sleep test can provide answers within days and a clear plan to help you feel better. You can book a home sleep test now, and our sleep experts will guide you from setup to results. Better sleep is possible, and it can start this week.
