What is sleep apnoea and how can you manage it?

There are two types of sleep apnoea. The first and most common occurs when the throat muscles relax too much while you sleep, causing you to snore as you struggle to take in breath. The second and rarer form of sleep apnoea, known as central sleep apnoea, is when there is a significant pause between breaths, causing the brain to wake you up several times during the night so it can take in oxygen.

Either form of sleep apnoea can be serious and debilitating, preventing you from getting enough sleep and often leading to secondary conditions like chronic fatigue, an inability to concentrate, anxiety, depression, and increased blood pressure.

Fortunately, there are steps you can take to stop sleep apnoea from taking over your life. Here is a list of symptoms to watch out for, how to obtain a diagnosis, and what adjustments you can make to your lifestyle to finally get the good night’s rest you deserve.

Symptoms

Anyone can get sleep apnoea, though it is most common in men over the age of 30. These are the most common symptoms:

• Poor quality sleep, which is frequently interrupted by your need to absorb more air.
• Snoring, gasping, and choking noises during sleep.
• Dry mouth and headaches when you wake up.
• Fatigue and exhaustion.
• Difficulty concentrating and poor memory.
• Mood changes and mood swings.
• Anxiety and depression.
• Erectile dysfunction and/or reduced sex drive.

It can be difficult to check some of these symptoms yourself, so you may wish to record yourself as you sleep or have someone check on you during the night.

Diagnosis

If you suspect you may suffer from sleep apnoea, make an appointment with a GP. If they too suspect you have the condition, they will likely refer you to a specialist sleep clinic for tests.

At the clinic, you may be given devices to check your breathing and heartbeat, which you will wear overnight so the doctors can check for sleep apnoea. Often this will take place in your home, but you might also be asked to spend a night at the clinic.

These tests will tell you if you have sleep apnoea, and if so, how severe it is.

Medical treatments

Many people who have sleep apnoea are given a CPAP machine for free on the NHS. These machines pump air through a mask you wear over your mouth and nose as you sleep, opening your airwaves and improving the quality of your sleep.

Other potential treatments include a gumshield-like device called a mandibular advancement device to hold open your airwaves, or the surgical removal of overlarge tonsils.

Helpful lifestyle changes

As well as medical interventions, there are several adjustments you can make to your lifestyle which will significantly reduce the severity of your sleep apnoea, ensuring a better night’s rest.

Losing weight is probably the most effective way to improve the quality of your sleep. Excess fat, especially around the neck and upper chest, constricts the throat, making the airwaves narrower. Losing weight will reduce the amount of pressure on your body.

Cutting down on your alcohol intake can also have a positive impact on how well you sleep. Alcohol relaxes the throat muscles, and if you already have sleep apnoea, this is obviously going to make it harder for air to reach your lungs, forcing you awake more often during the night (and making for a worse hangover in the morning).

Giving up smoking is beneficial for a number of health conditions, and sleep apnoea is no exception. Smoking reduces your lung capacity, making it harder to take in oxygen. You may also consider cutting out certain medications and herbal treatments which aid sleep by relaxing the muscles, as they will also further relax your throat muscles.

Sleep apnoea is a terrible condition, but one you can overcome.

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