Do You Suffer From Sleep Apnea?

(This article appeared in the September/October 2012 issue of The American Postal Worker magazine)

Joyce B. Robinson, Research & Education Department Director

Sleep apnea is a disorder that occurs when a person’s breathing is briefly interrupted during sleep. Breathing pauses can last between 10 to 20 seconds and can occur frequently during the night. Chronic sleep deprivation from sleep apnea causes daytime sleepiness, slow reflexes, poor concentration, and an increased risk of accidents. Sleep apnea can also lead to serious health problems, such as diabetes, high blood pressure, heart disease, stroke, and weight gain.

Types of Sleep Apnea

There are several types of sleep apnea, but the two most common are Obstructive Sleep Apnea and Central Sleep Apnea. Obstructive Sleep Apnea occurs when the soft tissue in the back of the throat relaxes during sleep, causing a blockage of the airway and loud snoring. You have a higher risk for obstructive sleep apnea if you are: a smoker; an African-American, Hispanic, or Pacific Islander male; overweight; related to someone who has sleep apnea; over the age of 65; or have certain physical attributes, such as having a thick neck, deviated septum, receding chin, enlarged tonsils or adenoids (the most common cause of sleep apnea in children).

Central Sleep Apnea is the result of a defect in the central nervous system, rather than an airway obstruction. It occurs when the brain fails to send signals to the muscles that control breathing. People with central sleep apnea seldom snore. Central sleep apnea is more common in males and people over the age of 65 and is often associated with serious illness, such as heart disease, stroke, neurological disease, or spinal or brainstem injury.

Signs and Symptoms

Snoring is only one sign of sleep apnea. Other symptoms may include: choking, snorting, gasping, or long pauses in breathing during sleep, daytime sleepiness – no matter how much time one rests in bed, waking up with a dry mouth or sore throat, morning headaches, insomnia, nighttime awakenings, waking up feeling out of breath, forgetfulness, difficulty concentrating, moodiness, irritability, and depression.

If you’re unsure whether your snoring is normal or something more serious, keep a sleep diary to record how many hours you’re resting in bed, any nighttime awakenings, and whether you feel refreshed in the morning. Ask your sleep partner to keep track of your snoring, including how loud and frequent it is and to make note of any gasping, choking, or other unusual sounds. You can also record yourself sleeping, using a sound-activated audio recorder or a video camera to keep track of your sleeping patterns.

Preventing Sleep Apnea

There are things you can do to treat mild to moderate sleep apnea:

• Lose weight. A reduction in neck circumference will help open up the throat and respiratory airways; 
• Quit smoking. Smoking increases inflammation and fluid retention in your throat and upper respiratory airways; 
• Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing; 
• Avoid caffeine and heavy meals two hours before going to bed, and 
• Stick to a steady sleep schedule to help you relax and sleep better.

Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely your tongue and soft tissues will drop and obstruct your airway. Elevate the head of your bed by 4 to 6 inches or elevate your body from the waist up by using a foam wedge or a special cervical pillow. Try to keep your nasal passages open at night using a nasal dilator, saline spray, or breathing strips.

If you’ve tried self-help strategies and lifestyle changes without success, it’s time to see a sleep doctor to evaluate your symptoms and help find an effective treatment. Sleep apnea is a chronic condition that requires long-term management. Lifestyle changes, mouthpieces, surgery, and/or breathing devices can treat sleep apnea in many people.