Lifestyle Changes to Manage Sleep Apnea

In order to slow down your aging process and to improve your day-time function, sleep is extremely necessary. In this regard, both quality and quantity matters. But with a hectic schedule, it gets really difficult for most adults to have an adequate amount of sleep every night. On the other hand, the teenagers do not realize the importance of sleep and put it at the bottom of their priorities list, compromising on their health and cognitive capabilities. 

People who have sleeping disorders like sleep apnea have a hard time sleeping and can’t wake up multiple times during the night due to shortness of breath. If not taken care of, it can lead to fatal diseases such as diabetes, stroke, and heart attack. 

Below we have mentioned some of the healthy lifestyle changes that you need to make in order to manage sleep apnea and have a better sleep at night after an exhausting or tiring day. 

 

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  Manage your Weight

 

Sleep apnea is of 3 types namely, central sleep apnea, obstructive sleep apnea, and complex sleep apnea. Studies have found that people who are obese or overweight suffer mostly from the obstructive sleep apnea (OSA). This is due to the increased quantity of pharyngeal fat in a person’s neck. These fat deposits block the upper airway when a person is asleep. This is one of the reasons why people who have sleep apnea tend to snore. 

Excessive fat can also decrease the lung volume, reducing the air flow, and maximizing the risk of the upper airway collapsing during sleep. It is therefore extremely important for people with sleep apnea to lose weight. Also, check out the Noa mattress as it ensures a better and comfy sleep at night and has good breathability. 

 

• Avoid taking sedatives

 

Clinical experience has found that anesthesia can be troublesome and tricky in patients who have sleep apnea as general anesthesia suppresses the upper airway muscle activity and can cause difficulty in breathing by blocking the airway. It can also minimize arterial oxygen saturation as well as increase sleep apnea episodes. 

Research done at Kearney Anesthesia Associates, suggests that commonly employed sedatives increase the risk of pharyngeal collapse and alter normal respiratory responses to sleep apnea. If you have sleep apnea and have to undergo a surgery, consult with your surgeon beforehand so as to reduce the risks from anesthesia. Avoid taking anti-anxiety medications as well. 

 

• Do not smoke

 

According to various studies, adults need 7-9 hours of sleep every night to remain healthy and to improve their cognitive capabilities. People who are addicted to smoking often suffer from insomnia and thus do not get an adequate amount of sleep. Cigarettes contain nicotine which disrupts circadian rhythms and sleep cycles and increases the risks of sleep apnea. 

Smoking also damages the upper airway muscle activity, making sleep apnea even worse. Thus it is important for one to quit smoking and nicotine intake to improve their sleep cycle and airway muscle function. 

 

• Quit excessive drinking

 

Alcohol has a lot of side-effects, both long term and short term. Excessive drinking makes the person prone to chronic diseases such as stroke, heart disease, liver disease, and even cancer. It also elevates the blood pressure which can lead to cardiac arrest. Heavy drinking can cause sleep apnea as well. Alcohol increases the time between when you stop breathing during your sleep and when you wake up to breathe again. It makes your OSA worse and thus it is essential for you to stop excessive drinking as soon as possible. Your health matters so do not compromise on it!

 

• Sleeping position matters

 

As you age, your sleeping position becomes really important. For people suffering from obstructive sleep apnea, sleeping on side or stomach can actually help in preventing the upper airways from getting blocked and reduce snoring. It may also reduce heartburn as well.

 Moreover, try stretching out before you lie down on your bed as it relaxes your back and promotes easy breathing. If you think that sleeping on your stomach is most suitable for you, use a soft pillow to reduce pressure on your neck. 

 

• Exercising helps

 

Benefits of exercise cannot be overemphasized. Physical activity improves brain function as it increases heart rate which results in more oxygen being pumped to the brain. It also helps in weight management which is necessary for people who have sleep apnea. Exercising can slow down your ageing process and strengthen your muscles. 

It also makes your sleep better and reduces the severity of sleep apnea symptoms. Hence remember to take some time out every day to exercise as it will make you feel better and sleep well at night. 

 

• Use oral devices

 

There are multiple oral devices designed for people with sleep apnea in such a way that they reposition your jaw or tongue to keep your upper airway open. It may however feel uncomfortable and take time to get used to it. Doctors suggest only those people with severe OSA use such devices. Otherwise, it’s not recommended. 

Sleep apnea is a very common disorder and can affect your sleep cycles badly. But do not panic, consult your advisor, and try to bring the healthy lifestyle changes as discussed above.