We took the opportunity to speak to Dr Carolyn Allen, a Consultant Physician specialising in sleep and respiratory medicine, to understand her insights as to how to improve sleep hygiene and manage sleep apnea.
MANAGE SLEEP APNEA
What is a sleep disorder?
Getting a good night’s sleep is essential for maintaining overall health, but for many people, it can be a struggle. There are several reasons why sleep can be disrupted and understanding the underlying cause can help you achieve better sleep.
Despite what most people think, sleep disorders are much more common than we realise, and include a wide range of disorders that disrupt our sleep and leave us feeling tired and unrefreshed during the day. One such sleep disorder is sleep apnea, which is estimated to affect 1 in 5 people.1 Unfortunately, most people who suffer from this condition experience symptoms during sleep and they may not even be aware they have a problem, so they are left undiagnosed.
MANAGE SLEEP APNEA
What is sleep apnea?
MANAGE SLEEP APNEA
How does sleep apnea affect the body?
During sleep, sleep apnea may cause multiple breathing interruptions, which can lower oxygen levels in the body. These disruptions can interfere with the body’s natural regenerative processes since the brain, muscles, and vital organs all need adequate oxygen to function. A person with sleep apnea may experience daytime tiredness, headaches, reflux, irritability, and mood swings.2 If left untreated, sleep apnea can cause serious health problems, such as high blood pressure, heart disease, stroke and diabetes. Excessive daytime sleepiness due to untreated sleep apnea is also associated with a significant increased risk of road traffic and work-place accidents.3-5
To manage sleep apnea, several factors must be considered, including physical, mental, lifestyle choices and environmental factors. The good news is that sleep apnea is fully treatable with multiple interventions, but early diagnosis is key. The most common treatment for sleep apnea is continuous positive airway pressure therapy, or CPAP therapy.6 It involves wearing a mask while sleeping that receives a continuous flow of pressurised air. Your airway is kept open and unobstructed by the pressurised air, leading to a more restful night’s sleep.
MANAGE SLEEP APNEA
Three ways to help manage sleep apnea
MAKE LIFESTYLE CHANGES
Obesity is one of the most common risk factors for sleep apnea, accounting for a substantial proportion of cases. The reason is that weight around the neck can put pressure on the airway, causing it to collapse during sleep. A healthy diet and regular exercise can help reduce snoring and improve overall health, leading to improved sleep.
When it comes to diet, it is also important to avoid alcohol and sedatives before bedtime, since they can reduce throat tension and lead to snoring. Certain foods, such as highly processed foods, sugary drinks, deep-fried snacks and refined carbohydrates can also make it difficult to sleep. The best way to sleep better at night is to avoid eating for at least three hours before bedtime, consume caffeine earlier in the day and eat a moderate amount before bed.
CREATE A GOOD SLEEP ENVIRONMENT
It is important that your bedroom promotes restful sleep. Having a comfortable, quiet bedroom can improve sleep quality and even help reduce the severity of sleep apnea.7
To create an optimal sleep environment, start by ensuring that your room is at a comfortable temperature of around 18°C. Additionally, minimise any noise or light disturbances in your sleeping area, such as notifications from electronic devices.
If you are sensitive to light, invest in dark drapes or use an eye-mask. If you live in a noisy household or neighbourhood, eliminate external noises with ear putty or equivalent products.
INVEST IN YOUR BED
Lastly, invest in a mattress that suits your sleeping position. Your mattress should be supportive and comfortable to prevent discomfort and pain. Find out more about the bed best suited for your sleep needs with our Bed Selector tool. Comfortable linen is important and it is best to regularly clean this to ensure good sleep hygiene. Over time, sweat, dead skin cells, and bacteria can accumulate in your bedding, which can lead to allergies or respiratory problems. Changing your quilt cover to suit the season can also help regulate your body temperature, preventing overheating or being too cold ducts.
MANAGE SLEEP APNEA
How do you sleep?
A good night’s rest starts with understanding how your mind and body work. A few simple changes to your day can make all the difference to your sleep, especially if you have a sleep disorder like sleep apnea. By changing your lifestyle and diet, along with getting CPAP therapy, you can treat and prevent your sleep apnea from becoming worse.
If you have sleep apnea symptoms or if your partner worries about your breathing while you sleep, you should consult your doctor and ask for a sleep test and/or referral to a sleep clinic.
CREDIT
Dr Carolyn Allen
Dr Carolyn Allen (MBChB [UK], MRCP, and FRACP) is a Consultant Physician in Respiratory, Sleep and General Medicine. As a passionate advocate for sleep health, she works closely with the team at EdenSleep to raise awareness about sleep disorders. Together, they aim to diagnose and treat patients with hidden sleep issues to prevent health problems and improve their quality of life. To learn more, visit EdenSleep.co.nz
