Sleep apnea is a common sleep disorder which can affect anyone at any age. It is when you have multiple pauses in breathing or shallow breaths while you sleep. This forces you to move out from deep sleep to light sleep.
Two Kinds Of Sleep Apnea
Obstructive Sleep Apnea
- Most common
- Blockage in the airway
- Resulted by the collapse of the tissue at the back of the throat
Central Sleep Apnea
- Less common
- No blockage in the airway
- Brain is not able to trigger the muscles to breathe
- Caused by instability in the respiratory system
What Is The Main Difference Between Snoring And Sleep Apnea?
A person who snores does not mean that he/she has sleep apnea. The key difference is the energy level during the day. Normal snoring has no negative effect on the sleep quality. You will still feel positive and energized. However, for sleep apnea, you will feel sleepy and lethargy throughout the day.
Causes & Risk Factors
- Overweight
Fats around the neck narrows your airway. - Physical Attributes
Man have a smaller throat diameter as compared to women. - Genes
It can be inherited. - Age
As you grow older, the diameter of your throat becomes narrower. - Sinus & Nasal Problems
Airways that are blocked cause breathing to be much more difficult. - Sleep Posture
Sleeping on your back result in your throat muscles to relax. - Smoker & Drinker
As the muscle relax, it leads to more snoring.
| Signs & Symptoms | Adults | Children |
|---|---|---|
| Headaches in the morning | ||
| Multiple pauses in breathing when snoring | (It depends) | |
| Feel like sleeping even during the day | ||
| Hard to make judgment and remember things | ||
| Hyperactivity/Behavior problems | ||
| Wake up regularly in the night | ||
| Bed-wetting | ||
| Bad mood/Easily irritated | ||
| Unable to gain weight |
How Can This Affect You?
It causes your blood pressure to raise and impair sleep quality. This means that your body may not get sufficient amount of oxygen! Thus, your brain automatically triggers the body to breathe again.
If left untreated, it can result in more health-related issues. You may want to get home treatments for sleep apnea, especially if your family members constantly complaining that you snore in the night.
Negative Effects
- Heart failure
- High blood pressure
- Diabetes
- Stroke
How To Cure Sleep Apnea At Home
Sleep apnea is treatable. When you change your lifestyle habits, it can help to unblock the airway and minimize breathing difficulties. Therefore, preventing you from snoring.
CPAP machine is not the only solution to stop snoring. There is an alternative cure for your sleep apnea without CPAP.
7 Effective Remedies For Sleep Apnea
- Regular Exercise & Weight Loss
Losing weight helps to open up the airway. Find out how you can lose weight with the help of psychology and visualization. - Healthy Diet
Cut down on foods which contains high cholesterol and saturated fat. It also lower the risk of other health-related problems such as heart diseases, strokes and high blood pressure. - Stop Smoking
This reduces the accumulation of fluid and inflammation in the airway. - Avoid Alcohol
Alcohol causes the throat to relax and disrupt breathing. - Sleep On The Side Instead Of Your Back
This minimizes the tongue and throat tissues from blocking the airway. - Change Pillow
Your pillow might have hidden dust mites which can cause allergic reactions. - Singing
Singing is proven to build and strengthen the muscles along the airway. If you love singing, you will definitely be interested to know what are the singing exercises to cure sleep apnea. - Oral Exercises
Oral Exercises for tongue, jaw, throat and soft palate can help to strengthen the airway.
If the above home remedies for sleep apnea treatments do not work for you, check out the overview page to learn how to stop snoring.