Altitude insomnia, sleep apnea, and the great tea house snore-off—here’s what trekkers really go through at night
So, you’ve trained for months, booked your tickets, hiked up to Namche like a champ… and now you can’t sleep. Welcome to one of the most frustrating and least talked-about parts of the Everest Base Camp (EBC) trek: sleeping at altitude.
You’d think hiking 6+ hours a day in freezing air would knock you out cold. But for many trekkers, it’s the exact opposite. Sleep gets weird, inconsistent, or downright impossible as you climb higher into the Khumbu.
If you’re scrolling through forums in your sleeping bag at 3 a.m. in Dingboche or Lobuche wondering “Is it just me?”, don’t worry. It’s not. Below are real experiences, tips, and confessions from trekkers who’ve been exactly where you are—some of whom even brought CPAP machines to Base Camp.
💤 What’s Really Going On?
Altitude changes how your body sleeps. Less oxygen means your breathing becomes irregular. Your body might respond with periodic breathing (where you stop and restart breathing in cycles), nighttime anxiety, racing heartbeats, or simply waking up every hour wondering why you feel like you’ve run a marathon.
This is especially noticeable around Namche Bazaar (3,440m) and intensifies at Lobuche (4,940m) and Gorak Shep (5,164m).
😴 Sleep Apnea on the EBC Trek: Is It Even Possible?
“Just wondering… has anyone completed the EBC trek who has sleep apnea? How did you manage sleeping at altitude?”
One trekker shared:
“I just completed EBC, have OSA (Obstructive Sleep Apnea), and I’m 75. I brought a CPAP machine with a travel battery—it worked great up to 16,000 ft. Above that, it struggled. I’d been warned it could happen around 12,000 ft, so I was happy it lasted as long as it did.”
So yes, it’s possible to trek with sleep apnea. Just come prepared. Battery life, machine altitude limitations, and being honest with your guide about your condition are all critical.
🤯 Can’t Sleep? Here’s What Others Are Saying
Trekkers often report similar issues—even without medical conditions:
“Is it true you can’t sleep at all at high altitude? I’m in Dingboche on day 5, and I haven’t had a good night’s sleep since Lukla.”
“Totally normal. I didn’t sleep more than 3 hours a night from Tengboche upward. Hydration, earplugs, and no caffeine after noon helped a little.”
“Anyone else waking up gasping or with a racing heart?”
“Happened to me a lot in Lobuche. It’s called periodic breathing—your body overcorrects for the low oxygen. Freaky but not dangerous unless you already have a condition.”
“Do altitude meds like Diamox help with sleep?”
“Yes and no. It helps with oxygenation, which may improve sleep. But it can also cause tingling and vivid dreams. Take it earlier in the day, not right before bed.”
🧳 Sleep Gear People Swear By
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CPAP Machine + Battery Pack (for those with OSA)
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Nasal Strips for snoring
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Earplugs (a must—tea houses are noisy!)
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Melatonin instead of sleep meds
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Down Sleeping Bag (the thicker the better above 4,000m)
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Eye Mask if sharing rooms with late-night flashlight users
Pro Tip: Many trekkers bring solar chargers or pay to charge batteries in tea houses. Don’t count on electricity above Dingboche.
🙃 Awkward Moments You Might Face (And How to Handle Them)
Snoring in Shared Rooms
You’ll hear everything from light wheezing to what sounds like a human lawn mower. One trekker said:
“Snoring becomes louder at altitude. Dry nasal passages plus thin air = disaster. Bring nasal strips and humility.”
Using a CPAP in a Shared Tent or Room
Another trekker joked:
“If you’re sharing with a stranger, they might murder you… unless they snore louder.”
Reality: Most people are understanding, especially if you give them a heads-up.
💬 So… Should You Be Worried?
Nope. Whether it’s altitude insomnia or CPAP concerns, most trekkers experience some form of sleep disruption during the EBC trek. What matters most is preparation and not panicking when it happens.
Even without perfect sleep, your body will adapt. Most trekkers adjust by the time they hit Gorak Shep—right when you start heading downhill and, ironically, start sleeping better.
🧘♀️ Final Tips From the Trekking Sleep Club
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Hydrate throughout the day (not just at night).
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Don’t overeat before bed.
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Avoid sleeping pills unless prescribed by a trek-experienced doctor.
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Trust your guide—they’ve seen it all.
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Talk to other trekkers—you’ll be surprised how many are struggling too.
The Bottom Line
Altitude messes with your body in ways you can’t predict. Sleep is just one of them. But here’s the truth: You can still complete the trek. You might do it on 3 hours of sleep a night. You might have vivid dreams. You might wake up every hour.
But you’re not alone. You’re in the Altitude Club now.
No one sleeps perfectly at 5,000 meters. But everyone remembers the sunrise over Everest.
