Healthcare professionals recommend getting 7 to 9 hours of sleep every night to stay healthy. However, a good night’s rest isn’t easy for people with obstructive sleep apnea. If you’re struggling to get the rest you need, here are 5 things that may be triggering your symptoms.
1. Weight Gain or Obesity
Healthcare professionals report that approximately 70% of OSA patients are obese. Obesity increases your risk of cardiovascular disease, diabetes, and sleep apnea. Fat deposits around your neck can create an obstruction in the upper airway when lying down. Not only can weight gain lead to sleep apnea, but the sleep disorder can also raise the risk of obesity.
Sleep is necessary to regulate your hormones, including leptin, which influences body weight. Maintaining a healthy weight can reduce sleep apnea episodes. Losing 10% to 15% of your body weight can decrease your symptoms by up to 50%. You’ll invest in your overall wellness and quality of life by staying active and eating healthy.
2. Sleeping on Your Back
Your sleeping position can affect your upper airway. Sleeping on your back can cause your tongue to fall backward and press on your airway. When combined with excess body fat, it can lead to potentially hundreds of pauses in breathing.
Laying on your side puts less pressure on your neck and airway. If laying in this position is difficult, use pillows to position yourself. Placing a tennis ball on the back of your pajamas can also help you stay on your side because laying on your back will be uncomfortable.
3. Alcohol
If you enjoy a beer or glass of wine after a long day, you can trigger sleep apnea events. Although alcohol can help you fall asleep, it also causes your muscles to relax, including your tongue. Drinking alcohol too close to bedtime can cause snoring and breathing disruptions. It’s best to avoid consuming alcohol within 4-5 hours of going to bed.
4. Smoking
Smoking is linked to several serious health issues, including cancer, heart disease, and respiratory conditions. Asthma and COPD are common complications caused by smoking, which can affect breathing. Cigarette smoke can also irritate your upper airway, throat, tongue, and soft palate. This can narrow or block your airway.
It’s always best to stop smoking; however, quitting cold turkey can be challenging. Your healthcare professional can provide you with resources to kick the habit.
5. Non-Compliance with CPAP
A CPAP machine is the most common treatment for obstructive sleep apnea. It delivers pressurized air to prevent breathing disruptions. Although it is effective, non-compliance rates are as high as 50% within the first year.
If you find a CPAP bothersome, you may be a candidate for an oral appliance. The custom-fit device trains your jaw and tongue to rest in more comfortable positions to keep your airway open. It’s an effective solution for patients with mild-to-moderate obstructive sleep apnea.
Better nights are possible with a healthy lifestyle and complying with your sleep apnea treatment plan. Your sleep dentist will discuss additional tips to sleep soundly and breathe better.
About Dr. Kyra Chadbourne
Dr. Chadbourne earned her dental degree from the State University of New York at Buffalo and has continued her training in general dentistry and dental sleep medicine. She provides high-quality oral appliances to treat sleep apnea and snoring. Request an appointment through his website or call his office at (207) 878-8600.