While snoring may be an annoying or embarrassing nuisance for many people, it can be a sign of a disruptive sleep disorder in some cases. Obstructive sleep apnea is a condition that can make a person wake up a hundred times or more in a single night, and this can lead to serious consequences for their physical and mental health. Here’s a brief guide to why sleep apnea may be becoming more common and how you may be able to prevent or address this issue.
What Is Obstructive Sleep Apnea?
Obstructive sleep apnea is characterized by the tissues in a person’s throat weighing heavily upon their windpipe as they relax during sleep. This can restrict the amount of air the lungs receive, which will cause the brain to suddenly wake up when it realizes that it doesn’t have enough oxygen. This issue can lead to significant consequences for someone’s daily life such as:
- Grogginess
- Depression
- Irritability
- Overeating
- Falling asleep while driving or operating heavy machinery
Possible risk factors for sleep apnea include poor diet, obesity, lack of exercise, and smoking. Unfortunately, sedentary lifestyles may be making this condition more common.
How Can I Prevent or Address Sleep Apnea?
There are a few excellent habits and home remedies that may be able to help you prevent or reduce symptoms of sleep apnea. These include:
- Eating properly: Maintaining a healthy weight can reduce the pressure the tissues in your neck place on your windpipe when you sleep, which can help you get enough air at night.
- Exercising regularly: Working out frequently will help you maintain a healthy weight and make you more tired at the end of the day, which will help you sleep more easily.
- Avoiding bright lights before bed: Bright lights tell your brain it is time to stay up. Avoiding bright lights such as television and smartphone screens before going to sleep may help you rest easier.
- Sleeping with your head in an elevated position: Propping up your head with pillows or sleeping in a recliner or adjustable bed can redirect the weight of your neck away from your windpipe and help you breathe easily during sleep.
- Refraining from tobacco or alcohol use before bed: Alcohol is a muscle relaxant that can make your tissues weigh more heavily on your windpipe, and tobacco consumption can make it more difficult for your body to absorb oxygen during sleep.
- Seeing your sleep dentist: Your dentist may be able to fit you with an oral appliance that helps your airway stay open when you sleep.
Don’t let sleep apnea deprive you of the rest you need to seize your day. Consulting with your sleep dentist can help you find the best way to get your best slumber.
About the Author
Dr. Jay A. Nelson is a diplomate of the American Board of Dental Sleep Medicine, the American Academy of Craniofacial Dental Sleep Medicine, and the American Board of Sleep & Breathing. He received his dental degree from the University of Pennsylvania and has treated over one thousand patients for sleep breathing disorders. His office in Wesley Chapel offers sleep apnea treatments such as oral appliance therapy. To learn more about treating sleep apnea, contact him on the web or dial (813) 733-4169.