1. What Is Sleep Apnea?
Sleep apnea is a prevalent but risky sleeping disorder where your breathing ceases and resumes many times throughout the night. Your body may not be getting enough oxygen, even if you believe you’re sleeping adequately. In case you snore a lot or wake up with a headache even after you’ve slept the entire night, sleep apnea may be the reason.
2. The Most Common Types of Sleep Apnea
There are two main types of sleep apnea. The most common is obstructive sleep apnea (OSA), which happens when the muscles in your throat relax too much to maintain an open airway. Central sleep apnea (CSA) is less common and happens when your brain doesn’t send the proper signals to your breathing muscles. Some people have a mixture of both, especially when receiving some treatments for OSA.
3. Certain Symptoms to Look Out For
The signs of sleep apnea are varied, yet most overlap in OSA and CSA. Some typical signs include snoring loudly, cessation of breathing during sleep (often detected by someone else), gasping or choking for air during sleep, waking up with a headache or dry mouth, and difficulty sleeping through the night. Throughout the day, you may feel excessively tired, cranky, or have difficulty concentrating. In CSA, sudden wake-ups and shortness of breath may be more significant.
4. Major Risk Factors You Should Know
While anyone can develop sleep apnea, some factors make it more likely. Being overweight is a major one, as fat around the upper airway can interfere with breathing. A thicker neck, a family history of sleep apnea, or a naturally narrow airway can also increase your chances. Men are more likely to be at risk, although the risk increases for women after menopause or with obesity. Age, smoking, alcohol use, sedatives, nasal congestion, and conditions such as high blood pressure, heart failure, or type 2 diabetes also contribute. Central sleep apnea also has added risks such as being older than 60, having specific heart disease, taking opioids, or sleeping in high altitudes.
5. Health Complications Linked to Sleep Apnea
If left untreated, sleep apnea can cause some severe medical problems. You may feel tired all the time, which will make it more difficult to concentrate and put you at risk of having an accident. It may also increase your likelihood of developing high blood pressure, heart disease, stroke, and irregular heartbeat. There is also an association between sleep apnea and type 2 diabetes or metabolic syndrome—high blood sugar, unhealthy cholesterol levels, and fat around the belly. It can lead to liver issues and even surgery or some medications become risky. And if you’re a loud snorer, your partner’s sleep quality may also be affected.
6. The Newest Diagnosis and Treatment
Physicians diagnose sleep apnea by usually ordering a sleep test that tracks your breathing. Today, practitioners don’t simply group the condition as mild, moderate, or severe. Using sleep information and even machine learning, they can identify patterns and forecast which interventions will be effective. CPAP machines are still a popular choice, but there are also oral appliances, medications, and even surgery for those who have other requirements. Treatments are now more individualized than ever before.
7. Lifestyle Changes That Make a Difference
Your habits during the day can make a big difference in sleep apnea. Keeping your weight at a healthy level can go a long way toward minimizing symptoms. A Mediterranean-style diet with plenty of vegetables, fruits, and whole grains could also be helpful. Attempt to get at least 30 minutes of exercise most days—good for your sleep, too, as well as your health in general. Good sleep hygiene is important, too: go to bed and rise at the same time each day, have the room cool and dark, and avoid screens in the evening. Sleeping on your side with your head elevated slightly will help prevent your airway from closing. Don’t smoke, drink, or take sedatives because these worsen symptoms. Most importantly, follow up on any treatment that your doctor has ordered and keep follow-up appointments. Consistency is the key to sleeping better and feeling better.