In the spotlight this Sleep Apnoea Week, Mattress Online experts take the lead in raising awareness about this prevalent but often underestimated sleep disorder.
With approximately 10 million individuals in the UK affected, sleep apnoea poses a significant threat to both health and overall well-being.
The insidious nature of the condition, characterised by airway restrictions during sleep, necessitates proactive measures for early detection and intervention.
Dedicated to empowering individuals with knowledge, Mattress Online’s experts delve into the intricacies of sleep apnoea.
They shed light on the subtle yet identifiable signs that may serve as early indicators of the disorder.
Furthermore, the experts emphasise the critical junctures at which seeking professional medical assistance becomes imperative, guiding individuals towards timely intervention for improved health outcomes.
What is sleep apnoea?
Obstructive sleep apnoea (OSA) involves a narrowing of the throat during sleep which causes breathing to stop and start, affecting sleep quality. It can result in feelings of sluggishness throughout the day.
Many people suffer with it but may not even know that the lethargy they’re experiencing is the result of undiagnosed sleep apnoea.
The process can repeat multiple times during a sleep cycle, and sufferers may not even be aware that it’s happening.
How do I know if I have sleep apnoea?
Sharing a bed with someone who has sleep apnoea can impact the quality of sleep for both people, and heavy snoring might be the first sign that something is amiss.
But if your partner is a heavy sleeper and isn’t disturbed by snoring, how can sleep apnoea be identified?
The easiest option is often to look for the daytime impact of sleep apnoea. According to the American Academy of Sleep Medicine², symptoms can include:
- Changes in mood, with increased irritability are the most common.
- Waking up with a headache.
- Feeling more tired than normal, and experiencing difficulty staying awake during the day.
- Being unable to concentrate on daily tasks or work.
- Having trouble falling asleep and staying asleep.
What causes sleep apnoea?
Medical experts regard being overweight as the main cause of OSA, but it’s not the only qualifier:
- Studies have indicated that men are twice as likely as women to suffer from sleep apnoea.³
- A larger than usual neck, and even large tonsils, can be a cause.
- Smokers are also more commonly affected.⁴
- Experiencing menopause can cause changes to sleep quality in those previously unimpacted.
- Older people are more likely to have the disorder, but it can occur in younger people too.
Getting a diagnosis
If you think you or your partner could be suffering from sleep apnoea and you seek out professional medical help, you might be referred to a sleep clinic.
There you’ll be given equipment to take home and wear overnight that will monitor your breathing and heart rate while you sleep.
The results of these tests will show whether or not you have sleep apnoea, and if so, how severe it is.
How to treat sleep apnoea?
Lifestyle changes such as giving up smoking, reducing alcohol intake, and losing weight are all highly recommended.
If these methods are ineffective, many people will need to use a breathing apparatus called a Continuous positive airway pressure (CPAP) machine while they sleep.
This involves wearing a mask that gently pumps air into your mouth and/or nose while sleeping, ensuring continuous circulation and stopping any irregularities in breathing.
Initially, wearing a CPAP machine can be awkward or uncomfortable for some people, but they are hugely effective. Alternative treatments include:
- A mandibular advancement device, similar to a gum shield, keeps your airways open while you’re sleeping.
- Surgical intervention to help breathing and clear airways. This could involve tonsil removal.
Simple changes in your lifestyle and environment can also have a huge impact on the quality of your sleep.
Examining certain factors in your daily life can help to ease the strain of sleep apnea and insomnia at night. These include:
- Exercising regularly.
- Spending plenty of time outdoors and in natural light – a simple walk outdoors can be hugely beneficial to your physical and mental health.
- Make sure you avoid drinking alcoholic beverages, or tea and coffee containing caffeine, later in the day as these can negatively affect your sleep quality.
Mental health and sleep:
It’s not only physical conditions that can affect sleep. Ensuring your stress and anxiety levels are healthy can be a big step towards improving your sleep quality.
To successfully manage mental health, experts recommend a daily wind-down routine.
Consistent routines help to build an association between the actions you perform and your usual bedtime.
You’ll find that once your body becomes accustomed to the schedule, your mind will begin to relax, leading to a smoother transition to restfulness. Try incorporating these elements into your evening:
- Ensure your sleeping environment is quiet and dark enough. Adjust your temperature to a comfortable setting, or consider a dehumidifier if you find your throat and mouth are dry upon waking.
- Try a caffeine-free ‘sleepy’ tea, containing lavender, chamomile and rose – all regarded as natural sleep aids⁵.
- Run a warm bath before bed. Studies have proven that triggering a nighttime drop in body temperature, such as warming up in the bath and cooling down once you’re out, makes you feel tired.⁶
- Relax via stretching or meditation. People who incorporate a yoga routine into their day have been proven to sleep better than those who don’t.⁷ However, even simple stretches can go a long way towards winding down both your body and mind.