Simple snore or something more: Know more about Sleep apnea
A healthy person's quality of life is a combination of good health, a fit physique, and a good quality sleeping routine. Not only health but a person's mindfulness also depends on a good night's sleep. In the current 24 hours lifestyle, a normal 6-8 hours of good sleep is slowly becoming a luxury. Studies around the world have proven that insufficient sleep can cause adverse physical and mental health issues. Sleep disorder is a serious health issue for various age groups that is unrecognized.
What is Sleep Apnea?
Sleep apnea is a kind of sleep disorder that occurs when a person's breathing is interrupted during sleep. Sleep apnea stops breathing several times during sleep at the worst hundreds of times. This cuts the oxygen supply to your brain. The airway has been permanently blocked, restricting the amount of air that enters the lungs. When this happens, you will snore loudly or make a coughing noise when you attempt to breathe.
The warning signs of sleep apnea
There are some basic symptoms or signs that can clearly diagnose sleep apnea in an individual.
- The most common symptom is "Snoring," that too loud snoring. Everyone snores, but not all snoring comes under sleep apnea—people with sleep apnea snores, followed by slow breathing and choking sounds.
- Waking up with a sore throat or a dry throat.
- Occasionally waking up with choking or gasping sensation.
- Feeling sleepy in the daytime or fatigue.
- Waking up in the morning with headaches.
- Forgetfulness, constant mood swings, and irritation all over the day.
- I can't get a fresh feel even after sleeping all night.
How do you know it’s sleep apnea or just snoring?
Snoring is considered the most important sleep apnea symptom, but you should clearly know thedifference between a normal snore and a sleep apneasnore. This research is the first step towards diagnosing sleep apnea.
Snoring results from tissues in the throat relaxing enough to block the airway and vibrate, creating a sound partially. Based on the individual's anatomy and other lifestyle factors, such as alcohol consumption and body weight, the vibration sound may be louder or softer.
Sleep apnea is identified by loud snoring with breathing or shallow breathing during sleep. When people with sleep apnea fall asleep, they stop breathing for 10 seconds or longer, for up to one minute or more.
How to treat sleep apnea?
More than snoring, disturbance, or nuisance, sleep apnea is a significant health problem that needs to be treated urgently. People with sleep apnea constantly moves between deep sleep to light sleep while snoring; this, in turn, can lessen the quality of sleep. Sleep is not just resting your physical body; it brings the overall balance between body and mind; it regulates your system's hormones. A night of disturbed sleep can release stress hormones in your body, changes your energy system, and makes you feel tired the whole day.
Sleep apnea treatment includes lifestyle changes losing weight, changing sleep positions, or taking help from medical equipment. There are few medical types of equipment used to treat sleep apnea, like nasal strips, CPAP, etc. Even in the severe case, the surgery is recommended lesser. CPAP is a blower connected by a tube to a mask that fits over the mouth or nose, blowing air so that continuous pressure in the airway is maintained. This continuous pressure stops the airway from collapsing, allowing for regular breathing. CPAP is more successful in treating sleep apnea so far.
Home remedies for sleep apnea
Apart from the medical treatment, few home remedies can be experimented with before moving on with further steps,
Losing Weight: Sleep apnea is more predominantly seen in obese or overweight people. So by reducing the weight, the risk factor reduces.
Limit Alcohol: Regulating your smoking and alcohol consumption can increase your overall health, reflecting on avoiding conditions like sleep apnea.
Eat Healthily: Choosing your meal's right nutrients is one major change that you can implement in your daily activity to get rid of sleep apnea. Eating junk or unhealthy food creates fatigue; sleep disorders release hormones like leptin and ghrelin, which is in charge of hunger and fullness; this, in turn, creates a craving for carbs.
Build a good sleeping routine: To get a good night's sleep, you can make a few changes in your sleeping positions. Researches have found that sleep apnea appears more in those who sleep on their backs, so change your positions to the side to avoid it. Use devices like nasal strips or CPAP to improve your breathing during sleep.
Your health is directly proportionate to your sleep quality, so don't take risks in that. If you or your partner insists on your snoring habits, don't take it so easily. Although the snorer does not feel that his or her sleep is disturbed by the disease, the spouse who is held up all night with the noise may feel different. Relationships may be seriously impaired if the spouses are annoyed by being held awake or sleeping in different rooms. And also, try to notice the changes in your body, aware of what your body wants to tell about your health.