"Snoring" during sleep may not only be just a disturbing sound, but it may also be a sign of sleep apnea, a common disorder in which breathing stops frequently and begins during sleep.
Sleep apnea, according to the "helpguide" site, may make you feel tired during the day, which affects your mood and even be a sign of danger to your health.
What is sleep apnea?
Sleep apnea is a common but dangerous sleep disturbance where breathing is interrupted for a short time when you are asleep. If you suffer from sleep apnea, you may not be aware of short breathing stops occurring hundreds of times at night, causing you to come out of a rhythm Natural sleep.
The most common type of sleep apnea occurs when the airway is blocked, causing temporary breathing and snoring loudly, and it can greatly affect your physical and emotional health.
Chronic sleep deprivation due to sleep apnea can lead to drowsiness during the day, poor concentration, and increased risk of accidents, especially when driving a car.
In the long run it can also lead to other serious physical health problems such as diabetes, heart disease, liver problems and weight gain.
How do you know that you have sleep apnea
Snoring loudly and chronic almost every night.
Choking during sleep.
Waking up at night with shortness of breath.
Sleepiness during the day and fatigue regardless of the amount of time you spend in bed.
Waking up and feeling dry mouth or sore throat.
Restlessness or waking up at night
Go to the bathroom frequently during the night.
Forgetfulness and difficulty concentrating.
Headache, especially in the morning.
Impotence
Home remedies and lifestyle adjustments can go a long way in reducing symptoms of sleep apnea however, they should not replace medical evaluation and treatment, and include:
Weight loss: because overweight people have extra tissue in the back of the throat, which can fall to the airway and prevent air from flowing into the lungs during sleep.
Quitting smoking: Smoking contributes to sleep apnea by increasing inflammation and fluid retention in the throat and upper airway.
Regular exercise: Because it has a significant impact on the duration and quality of sleep, aerobic and resistance training can help reduce symptoms of breathing cessation during.
Avoid caffeine and heavy meals within two hours of going to sleep.
Maintaining regular sleep hours: by sticking to a stable sleep schedule.
Sleeping on one side: Avoid sleeping on the back, as some people may experience apnea while sleeping on their back.
Open the nasal passages at night with a nasal dilator, or a saline spray.
Tighten the muscles that keep the mouth closed: Try chewing gum or putting a pen between your teeth for 10 minutes before bedtime.
