Not all problems getting a good night’s rest can be chalked up to poor habits like an inconsistent bedtime or eating dinner too late. If you’ve tried all the tips and tricks and are still having issues falling and staying asleep, there’s a chance you might have a disorder like sleep apnea.
Poor sleep can dramatically impact health – with both immediate effects the next day and long-term risks like hormonal changes and cardiovascular issues. If sleep apnea is to blame, there are some options to consider for improving the quality of your sleep – and improving your overall health and wellness!
What Causes Sleep Apnea
Sleep apnea is a breathing disorder that disrupts sleep. People with sleep apnea experience irregular breathing patterns – like very long pauses, gasps, or a combination of the two – that can jolt the body awake just enough to interrupt a deep sleep cycle. It’s common for these folks to experience regular breathing patterns when awake, making it difficult to realize sleep apnea may be the issue.
Signs & Symptoms: How to Know if You Have Sleep Apnea
Here’s the tricky part about sleep apnea: many people don’t realize they have it! Because it causes just enough disruption to stop deep sleep momentarily, most simply fall back to sleep, not realizing they have an irregular breathing pattern that’s causing the frequent breaks in sleep.
Here are some common symptoms of sleep apnea:
- Loud snoring, gasping or choking sounds during sleep
- Extreme sleepiness during the day
- Dry mouth
- Difficulty focusing on easy tasks
- Intense morning headaches
- Frequent tossing and turning during the night
Types of Sleep Apnea
Diagnosing sleep apnea can be a challenge. There are actually 2 types of sleep apnea.
Obstructive sleep apnea (OSA) occurs when a person’s airway becomes blocked during sleep as the throat muscles relax, making it difficult for air to pass through at a normal rate. Sleep experts estimate that 10-30% of people in the United States have obstructive sleep apnea, but many of these cases go undiagnosed.
Central sleep apnea (CSA) is much less common, occurring in only about 1% of the population. CSA is linked to a disruption in the signals being sent from the brain to the muscles that control breathing. These crossed wires can cause shallow breathing and longer pauses between breaths.
Sleep Apnea & Poor Sleep – It’s a Big Issue!
In addition to extreme daytime drowsiness that can impact a person’s relationships, job, mental health and quality of life, there are distinct physical risks that stem from poor sleep. Cardiovascular diseases, metabolic disorders like diabetes, blood pressure and liver disease all have established links with insufficient sleep.
How to Treat Sleep Apnea Naturally
While PAP therapy is often recommended by doctors after a sleep apnea diagnosis, there are a few lifestyle changes that may also help.
- Exercise regularly.
- Lower your BMI by losing weight.
- Try sleeping on your side instead of back.
- Avoid or eliminate alcohol and tobacco usage.
Whether sleep apnea or lifestyle factors are to blame, getting good quality sleep is vital for health and wellbeing. These tips can help you improve the quality of your sleep – whether you’ve got sleep apnea or not!
