Are you struggling to get a good night’s sleep? Do you wake up feeling tired despite having a good 7 hours of sleep? These might be signs of sleep apnea, a disorder that causes short waking pauses in your sleep and can cause strain and tiredness in your body.
Sleep apnea is a sleep disorder characterised by brief pauses in breathing during sleep. Some symptoms include unnaturally loud snoring and feeling tired despite getting a full night’s sleep. There are three types of sleep apnea: obstructive, central, and treatment-emergent central. Obstructive sleep apnea, the most common type, occurs when the throat muscles relax and block the airflow to the lungs.
Although it can vary from mild to severe, even mild cases can have a notable impact on your quality of life.
What happens if you ignore sleep apnea?
Untreated sleep apnea can have serious long-term consequences for your health and overall well-being, potentially even shortening your lifespan. The chronic effects of fatigue, difficulty concentrating, and mood swings due to poor quality sleep can significantly impact your quality of life, affecting your relationships and productivity.
Frequent breathing interruptions during the night can cause you to wake up momentarily, preventing you from achieving restful sleep. This often leads to excessive daytime sleepiness, impairing your concentration, judgment, and ability to perform daily tasks effectively. Sleep deprivation also increases your risk of work-related and road accidents due to a lack of focus and slowed reaction time.
What can you do to reduce the effects of obstructive sleep apnea?
Minimising the effects of mild obstructive sleep apnea can be achieved through a combination of strategic sleeping positions and healthy sleep hygiene practices.
Start by focusing on your sleeping position. Elevate your head, and sleep on your side. These positions help keep your airways open and reduce breathing interruptions. Using a firm pillow and mattress ensures proper support and alignment for your neck and spine, further aiding in keeping your airways clear. Choosing a comfortable pillow with the right height can also prevent airway closure, allowing you to breathe easily throughout the night and have deeper, more restorative sleep.
Preparing your sleep environment is crucial for managing sleep apnea. Keep your room cool, well-ventilated, and dark. To reduce distractions and the fear of missing out (FOMO), set your phone to night shift mode and keep it out of reach. Minimising blue light exposure before bed aids in the production of melatonin, a sleep hormone that helps you fall asleep.
Additionally, adopting a healthy lifestyle can significantly reduce sleep apnea symptoms. Regular exercise, balanced nutrition, and maintaining a healthy weight all contribute to better sleep quality. Refrain from alcohol and heavy meals close to bedtime to reduce the likelihood of breathing disturbances during the night.
Seeking Professional Help
While these natural remedies can be effective for mild cases of obstructive sleep apnea, it’s important to consult with a healthcare professional for a comprehensive evaluation and personalised treatment plan. They can address the underlying causes of your sleep apnea and recommend additional interventions, such as continuous positive airway pressure (CPAP) therapy or oral appliances.
With better sleep comes a healthier and happier life, filled with energy, clarity, and joy. Wake up each morning feeling refreshed and rejuvenated, ready to tackle whatever the day may bring.
