Apnea is a mortality risk, apparently independent of obesity, with which it is strongly associated. Fat in the neck can cause constriction of the air passage, making it more likely to collapse. This is "obstructive sleep apnea". There is another flavor, "central sleep apnea", which is unrelated to obesity or the size of the air passage, but comes instead from a failure of the autonomic nervous system.
The standard treatment for apnea, a cash cow for thousands of sleep clinics, is the CPAP machine (continuous positive air pressure), a face mask and pump that pushes air into the lungs. Many people are helped by CPAP and find it worth the inconvenience and discomfort. Many more can't tolerate the CPAP. (For me, the CPAP made my apnea worse, since I was failing to exhale, rather than to inhale which is more common. Negative pressure "CNAP" or "INAP" (intermittent negative air pressure) machines do not exist--the acronyms are my own invention.
There are straps that hold the mouth closed and mouthguards that pull the lower teeth out in front of the top teeth. There are suction devices that pull the tongue out of the mouth (while holding the mouth open enough so you can't bite your tongue). There is a surgically-implanted electrical device that stimulates the tongue to push forward at the appropriate point in the breathing cycle. All of these work for some people.
Further out therapies for apnea include Buteyko breathing, orofacial myofunctional therapy, and singing melismas The latter even has some data behind it.
Tension and anxiety
Some sleep problems are extensions of day problems--anxiety, depression, ennui, overstimulation, work pressures. These are often better addressed by life changes than by therapies. But relaxation practices can help: yoga asanas and breathing, meditation, biofeedback, heart rhythm coherence, Alexander technique, martial arts. Vigorous exercise and time outdoors helps with every aspect of health, longevity, mood, relationships, productivity, creativity...and sleep, too.
Learning to relax has benefits that go well beyond improved sleep. Many people find that through self-hypnosis or mental relaxation, yoga or meditation techniques, they can relax at night and feel fully rested even on nights when sleep may be elusive. These same techniques are good for the "power nap", when a brief submersion of 10-30 minutes can precipitate a boost in alertness, productivity and good humor.
Two-phase Sleep
In 1979, I was fortunate to be acquainted with Bryn Beorse, then in the last year of his life, but productive, healthy and quietly charismatic at age 84. I knew him as a UC Berkeley engineering prof and lifelong advocate of renewable energy from the ocean. But he was also an unlikely guru, with a small but loving following of meditators and Sufi practitioners. Bryn told me that his habit and practice was to awake about 1AM and do an hour or two of Sufi exercises and meditations before returning to sleep out the night. This and other things he said made a lasting impression on me.
Much more recently, I have learned how common it is for people to sleep in 3-4 hour cycles rather than 6-8 hours. Some say that before the Industrial Revolution, bi-phasic sleep was part of the culture. A period of wakefulness in the middle of the night is part of the body's natural rythm for many of us, and if it is so for you, I suggest you might adapt to it rather than fight it. Use the waking period for something nourishing, sustaining and relaxing. Yoga or meditation are ideal. You can read something inspirational, practice singing or playing music, listen to music that contributes to your wellbeing. For some, it can be a creative time, writing or painting or composing, but I don't recommend using the time to extend your work day or answer emails. Creative play is an alternative, but video games less than optimal. When you feel the first wave of sleepiness return, don't hesitate to go back to bed.
It's not so common in America, but through much of Asia and South Europe, mid-day siesta is part of the culture. People sleep less at night, and nap after lunch. The right to a two-hour lunch break is written into the Chinese constitution.
Some studies show that sleeping twice a day is more efficient than sleeping once, but the decision will be based on your metabolism and your daily schedule.
Bottom line advice
I encourage you to experiment, with the goal of finding a schedule that works best for you. Check magnesium levels, especially if you have muscle twitches. Don't hesitate to take melatonin at bedtime, but avoid sleeping pills. The body's biorhythm adapts to a regular pattern, and disruption of that rhythm can be costly. Good sleep contributes to everything you value about life (as well as its length): alertness, creativity, patience and good humor, productivity, enjoyment and a depth of wellbeing that comes from connecting the inner and the outer life.
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