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You snore when you sleep and this is not only causing you disturbed sleep but is responsible for irritating people in your family as well, especially your spouse who shares the same bed with you! But did you know that however insignificant role this small disturbance may be causing you, if ignored, snoring can eventually lead you to a more serious sleep disorder called sleep apnea? This is a distressing disorder which not only causes discomfort in the short term, but can also have fatal consequences including heart attack, stroke and even death.
Therefore, in your best interest, it is important that you treat sleep apnea as soon as you see the early signs - and for you it is snoring. Interestingly, chances are that you are overweight too and if you can lose some weight, your sleep disorder can be under control too! But how can you stop or prevent apnea without having to resort to expensive and cumbersome devices or allopathic medicines? The problem of sleep apnea, however severe it may be, can actually be stopped as well as prevented by doing some simple apnea exercises! Sounds too simple to be true?
What is the best part about these apnea exercises is that you can always combine them with some exercising schedules designed for weight loss. Here is some food for thought, when you want to lose weight at the same time treat sleep apnea:
Sleep apnea is a condition common with people who are overweight. Therefore you on one hand you need to lose those extra pounds not just around your abdomen or hip but also strengthen the muscles of your throat, nose and mouth.
The best way to stop apnea is to prevent it in the first place. You can therefore effectively combine two goals: lose weight by following a weight loss program and do apnea exercises.
Your first aim to lose weight is to do the following: have a balanced diet; do some forms of physical exercise to burn fat; bring some healthy alterations to your lifestyle choices and of course delete fried and over-sweetened foods.
You could simultaneously start to strengthen your otolaryngologic muscles, that is, the muscles of your mouth, nose and throat which are responsible for blocking the air passages when you inhale and exhale. In fact, this blockage is causing snoring and sleep apnea.
Apnea exercises consist of a series of routine programs which are designed to strengthen the muscles of your tongue, jaws, soft palate of your mount that are weak and flaccid. The apnea exercises aim to put more strength into these muscles so that they regain their firmness. Once firm, they would not flap or drop while you sleep.
You have to remember that your twin aims to lose weight and do apnea exercises to control your sleep apnea problems should run parallel. While you can take up walking, alternate walking with jogging, swimming or cycling on the recumbent bicycle at the gym, you can also do the recommended apnea exercises when you are at home.
Some of the apnea exercises designed exclusively to stop or prevent sleep apnea include: tongue curling; making your tongue touch and press the roof of your mouth; chewing a gum stick slowly and gradually intensifying it for two to 3 minutes for strengthening your jaw muscles; palate exercising by trying to practice some singing to exercise your vocal chords.
Marc MacDonald, M.Sc., is an independent sleep apnea and weight loss researcher. To get your free, 7-day e-course on sleep apnea weight loss please click here.
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Sleep apnea -- apnoea for those given to Latin spellings -- is the term for what happens when you stop breathing during your sleep The word "apnea" actually comes from ancient Greek and means "lack of breath." It's a fairly common disorder that affects millions of Americans. Depending on the degree of breath interruption, it can be a life-threatening disorder. You may be thinking, "OK, I snore a lot, but nobody ever died from snoring." In truth, your snoring may be an indication that you're not getting good quality sleep. Lack of good quality sleep could cause you to fall asleep at the wheel of your car or truck. Your death certificate won't list "snoring" as the cause of death; but snoring can be a sign that you're having sleep difficulties that could have extremely serious consequences.
An apneic episode can last from as little as ten seconds to as long as a minute. These episodes don't just interfere with your breathing, they also interfere with your sleep. If you are dealing with sleep apnea, you probably find yourself struggling so hard to breathe that you wake yourself up. But you may not remember, come morning, just how hard you had to work -- and how often you woke -- just to breathe.
Types
Sleep researchers generally recognize three types of sleep apnea. These, in decreasing order of occurrence, are obstructive sleep apnea, central sleep apnea, and mixed sleep apnea. Obstructive sleep apnea (OSA) is far-and-away the most common of the three. It defines a physical blockage of the airway, typically caused by extreme soft tissue relaxation in the throat. Briefly, your throat closes up, you can't breathe, then the brain recognizes that you're choking (cued in by changes in your oxygen levels) and "tells" the musculature to open up so you can resume breathing.
Central sleep apnea doesn't involve a blockage of the airway. Rather, the brain itself fails to send appropriate signals to your breathing mechanisms. When your oxygen level signals a problem, the brain "jump starts" and resumes breathing. Central sleep apnea is much less common that in obstructive sleep apnea. This is a medical condition that you should discuss -- at some length, if necessary -- with your doctor.
Mixed sleep apnea is a combination of the obstructive and central sleep apneas. This is extremely rare and tends to be treated in much the same way as OSA.
Symptoms
You should begin to suspect sleep apnea if you're frequently excessively sleepy during the daytime. This is one of the most common symptoms of sleep apnea. You don't get any rest at night -- or far less sleep than you need, anyway -- because you're constantly waking up, desperately trying to breathe. These constant interruptions to the deep sleep that your body needs every night can result in more than just excessive tiredness.
If you're a noisy snorer -- ask your bed partner -- that's often an indication that you're having to deal with sleep apnea. Severe sleep apnea frequently results in additional daytime symptoms that your family and friends may notice before you do. Such daytime symptoms include -- but are not limited to -- the following:
Anxiety.
Changes in behavior and/or mood.
Depression.
Drifting off to sleep during a busy work day.
Extreme tiredness during the day.
Forgetfulness.
Increased heart rate.
Increased need to urinate or episodes of bed-wetting.
Irritability.
Lack of concentration.
Morning headaches.
Weight gain.
If you're experiencing these symptoms, make an appointment to discuss them with your doctor. Do not assume that these symptoms will just go away, or that they're not precursors to a serious problem.
Copyright (c) William Johnson 2008
I'm Bill Johnson, the webmaster of www.insomnia-answers.com. I research and write articles on the topic of sleep apnea and other sleep disorders. Please visit my site for additional information about insomnia and sleep apnea.
There are several different types of sleep apnea, the most common being obstructive sleep apnea, or OSA. OSA basically means that some type of obstruction causes a person to stop breathing while they are sleeping. While the person will start breathing again this can cause long term health issues, some of them quite serious.
There are many reasons why a person may suffer from sleep apnea. One such reason has to do with the anatomy of the throat. When a person is sleeping it is natural for the muscles of the throat to relax to a certain point. However, some people have a very narrow airway and when the muscles relax they can sometimes get in the way of air flow. This can either cause snoring or a complete temporary blockage of air which is known as sleep apnea.
In some people there is no anatomical reason for their sleep apnea. They simply stop breathing for a period of ten seconds or more during sleep. They are often awoken when they begin gasping for breath. People with sleep apnea often don't get a good night's rest since they are constantly being woken up. Sleep apnea sufferers often have feel tired and irritable throughout the day.
Some people with sleep apnea are not really fully awoken during the night and may have no idea that they even have sleep apnea. Snoring is seen by our society as a minor irritation, not the potential sign of a serious health problem. If someone has commented on your snoring you may want to see your doctor to ensure it isn't the sign of sleep apnea.
Some other symptoms that may signify that you have sleep apnea include morning headaches, snoring, feeling tired throughout the day, high blood pressure, hyperactivity, poor memory, inability to concentrate, and swollen legs. If you have one or more of these symptoms you should talk to your doctor.
Your doctor will be able to run a test called a polysomnogram or PSG which can rule out sleep apnea. This test is very effective in helping to determine sleep apnea and measures brainwaves, eye movement, heart rate, oxygen levels, breathing rate, muscle activity and amount of air being inhaled and exhaled. The PSG will be able to tell your doctor if you have sleep apnea and how serious of a case it is.
Rudy Watkins answers the question what is sleep apnea and other related topics on the Apnea Guide website. Visit www.apneaguide.com to learn more and sign up for our free newsletter.
