The Silent Struggle of Digital Nomads: Jet Lag, Altitudes & Sleep Apnea
Dr. Martin Hopp MD, ENT
Working from Bali today and Lisbon next week sounds like freedom. For thousands of digital nomads, it’s a reality. They travel the world, work online, and chase adventure. But behind the beaches and coworking spaces lies a health issue that is often overlooked: disrupted sleep—and in many cases, it’s more than just restlessness. It’s sleep apnea hiding in plain sight.
Jet lag, shifting altitudes, and long-haul flights aren’t just exhausting—they can significantly disrupt sleep architecture, oxygen levels, and brain function. Many digital nomads suffer from chronic fatigue, brain fog, and emotional burnout without realizing that untreated or undiagnosed sleep apnea could be the cause.
In this article, we’ll explore how time zone shifts and high elevations can worsen or trigger sleep apnea, why traditional CPAP therapy may not be practical for a nomadic lifestyle, and how alternatives like the Daybreak MAD (mandibular advancement device) are making treatment more accessible on the go. We’ll also share practical tips for getting better rest while on the road.
Jet Lag Is More Than Just Tiredness
Every time you hop across time zones, your brain’s internal clock (your circadian rhythm) has to readjust. This rhythm controls more than just when you feel sleepy; it regulates hormone release, digestion, and your breathing patterns at night.
A 2019 review in Frontiers in Physiology found that frequent jet lag reduces both REM and slow-wave sleep—the deepest, most restorative stages. Without these, your brain doesn’t recover properly, and your oxygen levels drop. This can fragment sleep and worsen symptoms in people with even mild or undiagnosed sleep apnea.
To help reset your rhythm and prepare your body for deep rest, create a consistent wind-down routine, no matter your time zone. Consider reading fiction (yes, fiction only) before bed. Unlike nonfiction, which can stimulate serious or analytical thinking, fiction helps the mind shift into a relaxed, dreamlike state. Also, avoid the news or intense drama series at night. If you watch TV, opt for light, non-confrontational content - think home renovation shows or peaceful nature documentaries.
Altitude and Sleep Breathing: A Hidden Risk
Popular high-altitude cities like Mexico City, Cusco, and Medellín attract nomads with their affordability and energy. But these elevations pose a unique risk: thinner air. Less oxygen per breath can lead to periodic breathing and central sleep apnea—a condition where the brain doesn’t consistently signal the body to breathe during sleep.
Research in the Journal of Applied Physiology shows that even healthy individuals have lower oxygen saturation and more sleep disturbances at altitude. For those already vulnerable to sleep-disordered breathing, the impact can be significant.
Proper sleep hygiene becomes even more important in these environments. Use eyeshades to block early morning light that can sneak through curtains and disrupt your rest. A truly dark room supports melatonin production and can make a big difference, especially when you’re adjusting to new altitudes or time zones.
Young, Fit, and Still at Risk
Sleep apnea is often stereotyped as an issue for older adults or people with larger neck sizes. But that’s an outdated view. Today, even fit, younger travelers are being diagnosed with obstructive sleep apnea.
According to The Lancet Respiratory Medicine, nearly one in five adults globally has some form of sleep apnea—and many don’t know it. Risk factors common among digital nomads include:
- Constant travel
- Poor sleep hygiene
- Irregular sleep schedules
- Stress
- Shared accommodations
- Sleeping in odd positions (couches, hammocks, etc.)
Together, these issues weaken airway control during sleep. Add altitude and jet lag, and it becomes a perfect storm.
Symptoms like brain fog, waking with a dry mouth, mood changes, and difficulty focusing aren’t just byproducts of travel stress. They could be red flags that your breathing is being disrupted during the night.
Why CPAP Doesn’t Work for Everyone on the Go
CPAP (continuous positive airway pressure) machines are considered the gold standard in sleep apnea treatment, but they’re not well-suited to life on the road.
Travelers face challenges like:
- Bulky machines and extra baggage
- Security screenings at airports
- Inconsistent power sources and voltage requirements
- Difficulty using in shared rooms or nontraditional sleeping setups
A 2022 study in Sleep and Breathing found that frequent travelers are far less likely to adhere to CPAP therapy. The inconvenience, social discomfort, and practical limitations lead many to give up on treatment entirely.
That’s why many nomads are turning to portable, silent alternatives.
The Daybreak MAD: A Traveler’s Companion for Better Sleep
The mandibular advancement device (MAD) works by gently repositioning the lower jaw forward to open the airway during sleep. It’s small, silent, and power-free—ideal for people who live out of a backpack.
The Daybreak MAD is an FDA-cleared, custom-made oral appliance that fits into your nighttime routine, wherever you are. No batteries, no wires, no noise—just better sleep, anywhere from a jungle bungalow to a city Airbnb.
It’s especially useful if you struggle with consistent rest, share accommodations, or simply want a discreet, no-hassle alternative to CPAP.
Build Healthier Sleep Habits—Wherever You Are
Sleep apnea is serious, but treatable. Along with medical devices like the Daybreak MAD, lifestyle changes can help support better rest on the road. Here are a few final tips:
- Use eyeshades to create a completely dark sleep environment, even in sunlit spaces.
- Reserve your bed for sleep and intimate time only. If you can't fall asleep within 20–30 minutes, leave the bed. Go read fiction in a dim room and return only when you're drowsy.
- Avoid screens or news before bed. If watching TV, stick with light, calming content (nothing too stimulating or emotional).
- Wind down with fiction books. Skip work-related reading and nonfiction that can spike your mental activity.
If you’re constantly tired despite a “healthy” lifestyle, it may be time to explore if sleep apnea is part of the picture.
Final Thoughts
Being a digital nomad is about freedom and flexibility—but don’t sacrifice your health along the way. If you’re snoring, waking unrefreshed, or struggling with brain fog, it’s worth considering whether untreated sleep apnea might be the reason.
The good news? Solutions exist that work with your lifestyle. The Daybreak MAD makes sleep apnea treatment possible—wherever your next adventure leads.