A majority of people underestimate the power of good sleep. Many studies are carried out to find a link between sleep disorders and weight gain. Finally, multiple reports suggest a link between the two. Sleep disorders are the most common after gaining weight. Sleep is an essential factor for your body. Lack of sleep or sleep deprivation is found in a majority of people after weight gain. However, many ignore the fact that good sleep is essential for the body to carry out different functions. It is when you sleep that your body heals and repairs itself. Hence, it is vital to give your body that time. An adult is supposed to have a good eight to nine hours of sleep every day; one of the primary factors that should not be underestimated. It is best to treat sleep apnea if you have it, as prolonging the illness can make matters worse.
What is Sleep Apnea?
Sleep Apnea is an extreme sleep disorder wherein your breathing stops and starts repeatedly. For instance, if you snore loudly and yet wake up feeling tired, then you may suffer from sleep apnea. There are mainly three types of apnea. They are as follows:
- Obstructive Sleep Apnea: This sleep apnea is the most common form wherein the throat muscles are known to relax.
- Central Sleep Apnea: This is the sleep apnea where the brain does not send correct signals to take control of breathing.
- Complex Sleep Apnea Syndrome: The Complex Sleep Apnea is when an individual has both Obstructive Sleep Apnea and Central Sleep Apnea.
The symptoms of Central Sleep Apnea and Obstructive Sleep Apnea are mostly conventional, making it difficult to determine which sleep apnea you have.
Below are the few common signs as well as symptoms of central sleep apnea
- A morning headache
- loud snoring in sleep
- Instances wherein you stop breathing which can be reported by another individual
- Waking up with a dry mouth
- Gasping for breath when you sleep
- Difficulty in paying attention
- Experiencing difficulties in staying asleep also called as insomnia
- Daytime sleepiness which is also called as hypersomnia
Obstructive sleep apnea (OSA)
Obstructive Sleep-Apnea often noticed when the muscles in your throat relax. When your muscles relax, it blocks the passage of air in your mouth, resulting in not getting much oxygen. A dangerous situation as it can lower the oxygen levels in your blood. Then your brain is alerted since it can’t breathe and wakes you up from sleep. You can choke, gasp for breath. This routine may happen up to 30 times at night which can disrupt your sleep schedule.
Central Sleep Apnea
Central sleep apnea is a less common form of apnea. It happens when your brain does not send signals to your breathing muscles, resulting in shortness of breath, or you could also have difficulty sleeping or also staying asleep for a more extended period.
What are the few high issue factors of sleep apnea?
Obstructive Sleep Apnea: The factors that could boost the risk of obstructive sleep apnea are:
- Excess weight: If you are obese, then there is a high risk of developing obstructive sleep apnea. There can be fat deposits around your airway that can obstruct your breathing.
- Neck circumference: It is seen that individuals with a thicker neck have narrow airways.
- Being a male: Men are three to four times more likely to get sleep apnea as compared to women. On the other hand, women are at a higher risk to develop sleep apnea if they are overweight or if they are in the menopause stage.
- Family History: If you have anyone in your family who has sleep apnea, then you are at a higher risk to develop the same.
- Being older: Sleep apnea is known to occur to people who are often older.
- Use of sedatives or alcohol: These substances are known to relax the muscles present in the throat, obstructing obstruct your breathing and can worsen your condition.
- Smokers: People who smoke are three to four times more likely to develop obstructive sleep apnea than those who have never smoked. Smoking can drastically increase fluid retention and the amount of inflammation in the airway.
- Nasal congestion: People who have difficulty breathing through their nose are more likely to have obstructive sleep apnea.
Central Sleep Apnea:
The risk factors that are known to cause central sleep apnea include:
- Heart disorders: Having various heart problems is linked to developing central sleep apnea at later stages of life.
- Being male: Men are much more likely to develop central sleep apnea as compared to women. It is majorly common in men than in women.
- Being older: Middle-aged people or older adults are at a higher risk of developing central sleep apnea.
- Stroke: If you have the history of a cardiac issue, then there are high chances of you getting central sleep apnea.
Sleep Apnea can cause a variety of health complications. Besides, it can leave you feeling tired in the morning. It is best to treat sleep apnea. If not treated, then it can lead to a weak immune function, it can trigger mental health issues, memory loss, and increase the risk of heart diseases. However, there are many simple ways how you can prevent sleep apnea after weight gain. Simply adopt these lifestyle changes to prevent sleep apnea.
- Reduce your weight
The first step to preventing sleep apnea is to maintain a healthy weight. However, if you are overweight or have gained weight recently, make sure to reduce it. Obesity can cause a risk of airway obstruction. These obstructions can cause you difficulties in breathing. If you maintain a healthy weight, your airways will also be free. Losing weight can also eliminate sleep apnea. However, if you put on weight again, it is highly likely that you will again develop sleep apnea.
- Change your sleeping position
You can change your sleeping position, which will reduce your sleep apnea symptoms, ensuring that you have a night full of sleep. A study that was conducted reports that merely changing the sleeping position can ease sleep apnea and let you have a good night’s sleep. Studies show that sleeping on your back can worsen your symptoms. You can discuss body positioning with your doctor to check the best possible one for you.
- Try Yoga
It is a known fact that regular exercise or performing yoga can boost your energy levels. It will reduce sleep apnea and also strengthen your heart and body. Additionally, yoga is also known to encourage oxygen flow and boost your respiratory strength. Decreased oxygen levels in the blood are linked to sleep apnea. Yoga will help to improve the oxygen levels through various breathing techniques.
- Avoid Smoking and Alcohol
Lifestyle changes will have a significant impact on your sleeping habits too. It will improve your health which will, in turn, heal your body. Avoid alcohol or limit its intake, which will reduce sleep apnea conditions. Additionally, quit smoking to worsen the conditions. Alcohol is known to relax the muscles in your throat, which then causes snoring problems. If you are a person who snores too much, use Silent Snore. It is the best product that will help you to eliminate snoring and enable you to sleep well all night. On the other hand, smoking causes inflammation in your throat which can cause trouble while breathing. Besides, also stop using any tobacco products which are known to irritate the airway.
- Use a humidifier
The devices that add moisture to the air are known as humidifiers. Dry air can irritate the respiratory system and your body as well. Using a humidifier is beneficial in many ways. It is known to decrease congestion, open the airway passage, and helps to have more unobstructed breathing. For extra benefits, you can add eucalyptus oil, lavender, or peppermint to the humidifier. These incredible essential oils are known to have soothing benefits and anti-inflammatory properties.
These lifestyle changes are some of the simplest methods of how you can prevent sleep apnea after weight gain. Make sure to follow these tips to help you live a healthy life. Get in touch with your doctor if you face any kind of issues or problems with regards to sleep apnea.