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What Is Good For Sleep Apnea

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Overnight Cure With Cpap

What is Sleep Apnea and What are the Different Types of Sleep Apnea? | theSITREP

And, Gaertner easily adapted to the CPAP.

Overnight literally on his first night Gaertner slept deeply for eight hours and felt more rested than he had in years.

He loves his CPAP.

It worked perfectly. Im down to just three events an hour, he said. I sleep soundly now. I dont need pills to sleep. It has been amazing.

Gaertner said he hasnt found the CPAP uncomfortable and the noise is minimal. He said the machine doesnt bother his wife, who is thrilled that her husband is sleeping well and no longer snores.

As for Gaertner, he isnt a big coffee drinker, but he used to need several cups of strong black tea to get going in the mornings. He often felt sleepy during the day at his medical insurance job, and had little energy for exercise or other hobbies.

Now, he wakes up refreshed and ready to go, and hes excited about getting more exercise to boost his health overall.

Since getting his CPAP in October, Gaertner and his brother have been going on hikes together. His wife works to support researchers for the National Park Service. And, Gaertner sometimes gets to join her for trips to beautiful natural areas.

Living With Sleep Apnea

Sleep apnea can cause serious problems if it isnt treated. Your risk of high blood pressure, heart failure, and stroke is higher if you have serious sleep apnea that goes untreated. You are also more likely to have traffic accidents if you drive while youre sleepy. If you have sleep apnea, it is very important to get treatment.

Treatments May Be Trial And Error Until You And Your Doctor Get It Right

When sleep apnea is mild, treatment recommendations are less clear-cut, and should be determined based on the severity of your symptoms, your preferences, and other co-occurring health problems. Working in conjunction with your doctor, you can try a stepwise approach if one treatment doesnt work, you can stop that and try an alternative. Managing mild sleep apnea involves shared decision-making between you and your doctor, and you should consider just how bothered you are by sleep apnea symptoms, as well as other components of your health that could be made worse by untreated sleep apnea.

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Who Gets Sleep Apnea

Sleep apnea occurs in about 25% of men and nearly 10% of women. Sleep apnea can affect people of all ages, including babies and children and particularly people over the age of 50 and those who are overweight.

Certain physical traits and clinical features are common in patients with obstructive sleep apnea. These include excessive weight, large neck and structural abnormalities reducing the diameter of the upper airway, such as nasal obstruction, a low-hanging soft palate, enlarged tonsils or a small jaw with an overbite.

Treatments For Mouth Breathers

Best Pillow For Sleep Apnea in 2020

Most people breathe through their nose and mouth. Some people with OSA breathe only through their mouth when they sleep. Mouth breathing typically happens when enlarged tonsils or adenoids, congestion, or a deviated septum blocks the nose.

If you breathe through your mouth while on a CPAP machine, you can wake up with a dry nose and throat. This unpleasant side effect causes many to abandon CPAP treatment.

You may be able to overcome this problem by wearing a chin strap with your nasal mask or switching to a full face mask. You can also use a CPAP machine with a built-in humidifier to add moisture to the air you breathe.

A few other ways to relieve mouth breathing without CPAP include:

  • using a nasal decongestant, antihistamine, or saline wash to clear up nasal congestion before you go to bed
  • propping up your head on a pillow while you sleep
  • consulting your doctor about surgery if you have a deviated septum or another structural problem with your nose

If CPAP isnt for you, a few other OSA treatment options include:

  • an oral appliance

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How Is Sleep Apnea Diagnosed

If your doctor determines that you have symptoms suggestive of sleep apnea, you may be asked to have a sleep evaluation with a sleep specialist or may order an overnight sleep study to objectively evaluate for sleep apnea.

  • Testing includes an overnight sleep study called a polysomnogram . A PSG is performed in a sleep laboratory under the direct supervision of a trained technologist. During the test, a variety of body functions, such as the electrical activity of the brain, eye movements, muscle activity, heart rate, breathing patterns, air flow, and blood oxygen levels are recorded at night during sleep. After the study is completed, the number of times breathing is impaired during sleep is tallied and the severity of the sleep apnea is graded.
  • For adults, a Home Sleep Test can sometimes be performed instead. This is a modified type of sleep study that can be done in the comfort of home. It records fewer body functions than PSG, including airflow, breathing effort, blood oxygen levels and snoring to confirm a diagnosis of moderate to severe obstructive sleep apnea.

An HST is not appropriate to be used as a screening tool for patients without symptoms. Its not used for patients with significant medical problems . Its also not used for patients who have other sleep disorders in addition to the suspected obstructive sleep apnea.

Work On Your Sleep Positioning

Everyone has their favorite sleep position but changing your sleep position could help improve your symptoms of sleep apnea.

Side sleeping with your back mostly straight is the best sleep position as it reduces apnea severity and snoring, Dr. Knobbe said. It can also help keep your spine in proper alignment, although it can put additional strain on your shoulders, hips and spine. This is where having the right pillow can help .

Stomach sleeping can also reduce apnea severity as it puts gravity on your side. Just be sure to have the proper pillow to alleviate any strain on your neck.

For those who have chronic joint or back pain or acid reflux sleeping on your back with your head elevated may be the best sleep position to reduce aches and pains in the morning. If you prefer sleeping on your back, your health care provider can adjust your CPAP pressure to treat sleep apnea in this position, Dr. Knobbe said.

It may take a period of trial and error to find the most comfortable position but keep trying until you find one that works.

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Maintain A Healthy Weight

Doctors commonly recommend people with sleep apnea to lose weight. Obesity, specifically in the upper body, can increase the risk of airway obstruction and narrow nasal passages. These obstructions can cause you to stop breathing suddenly or for lengths of time while sleeping.

Maintaining a healthy weight can keep your airways clear and reduce sleep apnea symptoms. Research shows that modest weight reduction in people with obesity can eliminate the need for upper airway surgery or long-term CPAP therapy.

In some cases, weight loss can eliminate sleep apnea. However, if you regain the weight, its possible for the condition to return.

What Is A Cpap Device And How Does It Work

What Is Sleep Apnea?

A CPAP device is a machine that uses a hose and airtight nosepiece or mask to deliver a steady stream of air as you sleep. The air pressure helps keep your airway open, preventing pauses in breathing.

CPAP technology is constantly being updated and improved, and the new CPAP devices are lighter, quieter, and more comfortable than they used to be. So even if youve given up on them in the past, you owe it to yourself to give them a second look.

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I Recommend That Everyone Monitor Their Vitamin D Levels Closely

If your vitamin d levels are low, you will need to get more sunlight and consider supplementing with vitamin D3 . For a list of vitamin D rich food sources. You can read this article here.

If you are diagnosed with sleep apnea and vitamin d deficiency, you may need a dose of between 5000-10000 IU of vitamin D3 and 200 mcg vitamin K2 before retesting your levels.

*Always consult your physical before supplementing vitamin D.*

If youre struggling with sleep, bring it up to your dentist. Have them check your airways and your vitamin D status and gut health.

Do you have a partner who snores? Leave your comments in the section below.

For more information on Dr. Lins clinical protocol that highlights the steps parents can take to prevent dental problems in their children:

Dr Steven Lins book, The Dental Diet, is available to order today. An exploration of ancestral medicine, the human microbiome and epigenetics its a complete guide to the mouth-body connection. Take the journey and the 40-day delicious food program for life-changing oral and whole health.

How Is Osa Diagnosed

The severity of OSA is based on the number of respiratory sleep disruptions per hour of sleep during a sleep study, also called the apnea-hypopnea index . Basically, the higher the AHI, the more severe the sleep apnea. Most population studies suggest that about 60% of people with OSA fall into the mild category. In general, many studies demonstrate a linear relationship between the AHI and adverse health outcomes, lending strong support for treatment of moderate and severe OSA, but with less clear-cut support for clinical and/or cost-effective benefits for treating mild OSA.

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Do You Need A Vacation Or Weekend Away

Vacation opportunities may not be as readily available as we would like. However, it doesnt have to be a week in the tropics to feel the benefits of a short break from your everyday routine.

If we are optimizing our time with some of the above strategies, perhaps we might be able to sneak in that weekend getaway or even just a day trip with the family. Getting out of your everyday environment, especially when trying to build in some respite and relieve stress, can do wonders for our mind, body, and spirit.

We may love our homes, but they do represent the endless to-do list and remind us of all the things that contribute to our stress levels. Getting away from this environment where you can get outside and engage in some of your favorite activities with your favorite people will free your mind and your body.

Granted, COVID-19 has definitely hindered our road trip or vacation opportunities. However, with a little creativity, we can build in the little breaks that we need to relieve some stress, reconnect with the people who are important in our lives, and help us to feel ready for the next hurdle in front of us.

Does Vitamin D Help You Sleep

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To understand how Vitamin D helps you sleep better, you need to first know what Vitamin D actually is. You might be surprised to discover, but Vitamin D is not really a vitamin! Rather, its a group of fat-soluble hormones produced within your skin when its exposed to natural sunlight. Apart from sunlight, it is also found in a few foods such as salmon and tuna, beef liver, cooked egg yolks and some mushrooms.

The main function of vitamin D is absorbing calcium in our bodies. And their deficiency can lead you to have weaker bones. But according to recent studies, vitamin D may also influence your sleep quality as well as quantity. And, among the people with sleeping disorders, most of them are found to be vitamin D deficient.

Lack of Vitamin D in your body may cause anxiety and increase heart rate and blood pressure, ultimately affecting your sleep schedule. Other studies that have analysed the relationship between sleep patterns and Vitamin D levels found that Vitamin D deficiency is associated with sleep disorders, such as sleep apnea, as well as disrupted sleep and less sleep overall.

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Expiratory Positive Airway Pressure

Unlike CPAP and BiPAP sleep apnea treatments, an expiratory positive airway pressure device is not a motorized machine. Rather, EPAP treatment consists of two small valves that fit inside the nostrils. EPAP therapy provides airway pressure by creating resistance that keeps the airway expanded when a person exhales.

EPAP can be a more convenient therapy for some sleepers, since it does not require electricity, creates little to no noise, and is small and lightweight. Nasal EPAP has generally been evaluated for use in people with OSA, not CSA.

EPAP therapy is newer and it is less commonly prescribed than the other PAP therapies. However, a review of EPAP studies found that people using EPAP experience a 53% reduction in OSA symptoms. Previously, disposable EPAP valves called Provent were the only valves available. Now, Provent has been discontinued, and reusable valves called Bongo RX are the only EPAP devices on the market in the U.S. Most available EPAP research was conducted using the Provent device, but Bongo RX operates similarly.

Some researchers recommend using EPAP for people with mild to moderate OSA who cannot tolerate CPAP therapy. Other studies suggest EPAP works well for people with severe OSA, as well. A more recent study found that combining EPAP with an oral device called a mandibular advancement splint effectively treats OSA for people who have trouble reducing sleep apnea symptoms with just the oral device.

Sleep Position #: Right

Right or left side side-sleeping actually makes a difference if you have sleep apnea. Right-side sleeping is a good choice as it reduces the likelihood of snoring and promotes good air and blood flow throughout the body.

However, a study has found that right-side sleeping can aggravate symptoms of reflux because it can relax the lower esophageal sphincter. If you struggle with acid reflux, talk to your doctor before sleeping on your right side.

One of the right-side sleeping variants, the fetal position, is actually the most popular sleeping position for Americans. Its not a threat to sleep apnea, but it can create other issues with your neck or back especially as you get older. If you prefer to sleep in the fetal position, consider staying on your side but stretching out a little bit. Another option is to consider putting a pillow between your knees to allow for additional comfort and good back and neck support. You may find that this is a healthier and more pleasant alternative.

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How Can Oropharyngeal Exercises Alleviate Sleep Apnea Symptoms

Performing oropharyngeal exercises can help tone and strengthen the muscles that are directly involved in keeping your airway open. Similar to working out other muscles in your body, different exercises target different muscles.

The specific mouth exercises recommended for you will depend on which area of your mouth is the weakest.

For example, if your throat muscles are collapsing during sleep, you should focus on oral exercises for your throat. If your tongue falls back into your throat when asleep, you should focus on strengthening your tongue.

Regular mouth exercises may help reduce your sleep apnea symptoms and can make your CPAP therapy more effective, so its important to know what parts you need to exercise and why.

What Is Sleep Apnoea

What is Obstructive Sleep Apnea?

Sleep apnoea occurs when the throat muscles relax too much during sleep. This is the common form of sleep apnoea.

A rarer form is central sleep apnoea where breathing stops during sleep and there is a pause before breathing begins again. It is caused by a disruption to the mechanisms that control the rate and depth of breathing.

If you have sleep apnoea, the walls of your throat will collapse and become narrow as you breath in while you sleep. Air tries to travel through the narrowed airway and causes vibrations in tissues in the back of the throat these vibrations produce sounds known as snoring.

Sometimes the throat can collapse so much that not enough air can get into the lungs , or it blocks off completely and no air gets into the lungs .

You may have partial or complete obstructions where your breathing may decline or stop for a short time . These are sometimes called episodes or interruptions.

When these things happen, the brain gets messages that something is wrong and will arouse itself from sleep for a few seconds. Most people are not aware of these arousals.

This pattern can repeat itself hundreds of times every night, causing you to have fragmented sleep. This can leave you feeling unrefreshed in the morning with fatigue and sleepiness throughout the day and contributing to poor concentration and work performance.

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American Sleep Apnea Association

We envision a world in which most people suffering from sleep apnea are diagnosed, aware, educated and treated. This serious syndrome, when left untreated has a large influence on quality of life and multiple life-threatening implications. Yet it is highly treatable. Unfortunately it is estimated that more than 80% of people suffering from sleep apnea are undiagnosed. To help those living with sleep apnea, we work relentlessly to promote

  • better awareness in the general public and among health professionals and,
  • affordable, convenient and highly effective diagnoses and treatments.
  • The Relationship Between Sleep And Vitamin C

    Many individuals are acquainted with how vitamin C benefits their immunity. What many do not know is that vitamin C plays a significant role in boosting sleep health. Studies have shown that individuals with greater concentrations of vitamin C have better sleep than those with reduced concentrations. Those who met their demands were also more resilient to the impacts of occasional sleepless evenings.

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