Beware of sleep apnea, what to do?
A good night's sleep is a source of sustained energy for an active day. But there are problems that make it impossible to get a full night's sleep, such as sleep apnea – when the airway collapses, partially or completely blocking the airway during sleep. Sleep apnea not only reduces sleep quality, but also increases the risk of stroke during sleep.
Causes of sleep apnea
Statistically, 1 in 5 adults has mild symptoms of sleep apnea. 1 in 15 adults lives with severe symptoms. However, according to the NCBI, up to 85% of people with this disorder are unaware of their problem.
This disorder not only makes you lose a seamless sleep, it causes fatigue. fatigue, difficulty concentrating, reduced work productivity, but also create a very high risk of stroke during sleep.
Sleep apnea is caused by episodes of airway obstruction caused by narrowing of the airways, repeated many times during a sleep. When you sleep, your nasopharyngeal muscles begin to relax, and press on the airways. Narrow airways cause the amount of oxygen in the body to decrease, leading to mid-awake episodes to be able to breathe normally again. These mid-awake episodes repeat many times during the night, reducing sleep time, hindering the body's self-healing. And if the body does not wake you up on its own, the risk of death is very high.
In addition to natural genetic problems such as having too much soft tissue at birth, deviated nasal septum is also a common cause of sleep apnea. In most cases of deviated nasal septum, your natural airway is also affected. pregnant mothers are also susceptible groups. must prove this. Go to the doctor to check.
Signs of sleep apnea
- Snoring loudly in the night
- Irregular breathing during sleep, often stopped or interrupted
- Or wake up in the middle of the night, sleep is not complete
- Feeling still tired after waking up
How to have a more efficient sleep?
Keeping a healthy lifestyle
For people who are overweight, fatty deposits can block the airways because fatty tissue is concentrated in the throat and throat area, as well as increasing the pressure that the body has to bear. With scientific methods, even a little weight loss can reduce the risk and symptoms of sleep apnea.< /span>
Quitting smoking and limiting alcohol is essential to ensure your sleep. Smoking and stimulants such as alcohol can lead to swelling and inflammation of the lining of the airways, making it difficult for air to circulate.
If it's really impossible to avoid alcohol meetings, make sure you don't overeat, and also limit drinking to a minimum of 2 hours before bed.
A few tips to help limit the effects of apnea
Sleeping on your side: sleeping on your side can prevent the tongue and other soft tissues from blocking the airway like in the supine position.
Using a pillow or soft mattress: one pillow hug and sleeping mattress good for comfortable body support to help stabilize your sleeping position. You can also use medical aids to help you sleep, such as a nasal patch or an airway device.
Blowup exercise: Inhale. Take a deep breath through your nose and blow the balloon vigorously through your mouth, making sure your mouth doesn't leave the bubble. Repeat 5 times and then take a break.
If you are too busy, the simplest way you can do it is to regularly rinse your mouth, twice a day, for 5 minutes each time.
You can refer to this article to choose which mattress is good for you: Which mattress is good for health, guaranteed good night sleep?
Control bedroom activities and sleep time
Make a connection between the bedroom and sleep, by limiting what can be done in the bedroom (eg, don't eat in the room, sleep only, etc.).
Keep a clean, well-ventilated sleeping environment and cleaning the mattress regularly is also an important factor, not only good for physical health, but also your mood will be better when entering a clean bedroom, with a neat bed waiting for you.
At the same time, you also need to arrange yourself a scientific sleep time and follow it every day. Creating a fixed time to go to bed and wake up will help your body form healthy sleep habits, get enough sleep, and sleep more fully.