Sleep Apnea - A Dangerous Sleeping Disorder

There are 3 types of sleep apnea:

1. Central Apnea - caused by a failure of the brain to activate the muscles of breathing during sleep.
2. Obstructive Sleep Apnea (OSA) - caused by a collapse of the airway during sleep.
3. Mixed Apnea- a combination of central and OSA.

If interruptions in breathing (apnea) occur 15 or more times per hour the individual has significant sleep apnea. A normal Apnea Hypo Apnea Index (AHI) is < 5. A AHI of 5-15 is mild OSA, 15 to 30 is moderate OSA and > 30 apneic episode per hour is severe OSA.
Risk Factors for OSA include:
Increasing age (common among adults, rare in children)
More common in men than in pre-menopausal women, but the prevalence in post-menopausal women is about the same as men of same age.
Central/truncal obesity
Large neck size (> 17 inches in men and > 16 inches in women)
A large tongue that obstructs the airway
Smoking
Use of alcohol or other Central Nervous System (CNS) depressant drugs, sedatives and muscle relaxants.
Short-term OSA
Short-term OSA may be the result of upper airway infections, nasal congestion, swelling of the throat as in Infectious Mononucleosis and also in individuals with large tonsils. Here the apnea resolves once the underlying condition is treated.
Warning signs of OSA include:
Loud snoring
Excessive daytime sleepiness (fatigue), sleepy while driving
Apneic episodes witnessed by another person
Choking and gasping for air during sleep
Memory problems, irritability, anxiety and increasing depression.
Difficulty performing duties at work/home/school
Accidents on the job and /or Motor Vehicle Accidents (MVA).
Waking up due to acid reflux from the stomach- Gastro Esophageal Reflux Disease (GERD)
Morning headaches
Complications of OSA:
High Blood Pressure (hypertension)
Ischemic Heart Disease leading to heart attacks and stroke
Arrhythmias (irregular heartbeats)
Type 2 Diabetes Mellitus
Pulmonary Hypertension (elevated pressure in the blood vessels of the lungs) and Death.
Diagnosis of OSA:
Diagnosis is made by a careful history from patient and individual(s) who observe apneic episodes in the patient during sleep, and a careful physical examination. The gold standard test used to diagnose sleep apnea is an overnight polysomnogram(PSG) "sleep study". The polysomnogram can be performed either in a sleep laboratory or by Home Diagnostic Titration Testing (HDTT).
Treatment of OSA:
For mild to moderate cases of OSA, oral appliances may work; these can be made by a Dentist or Orthodontist. Upper airway surgery (on the soft palate) or nasal surgery (correction of nasal septum/rhinoplasty) may be recommended.
For Severe OSA the most common treatment is the use of CPAP therapy (Constant Positive Airway Pressure). The CPAP device is a small portable machine with a generator which delivers room air to the lungs at a positive pressure through a tubing via a full face mask worn every night during sleep.
For patients who find it difficult to sleep with a mask, a nasal pillow device can be substituted to increase compliance. If the CPAP pressure appears to be excessive bi-level therapy which uses a lower level of pressure can substituted.
RECOMMENDATIONS:
Behavior modification is the key to symptom improvement. Individuals should lose weight, engage in regular exercise, stop smoking, avoid sleeping on the back, avoid alcohol and sedating medications, treat any allergic/upper respiratory symptoms.

Summary:
Even if symptoms improve with behavior therapy, individuals should not discontinue their CPAP therapy without consulting with their Health Care Provider. The only accurate and safe way to determine if an individual no longer has sleep apnea is to perform a repeat polysomnogram.

By Beverly P Russell 

Foods to Avoid Before Sleep

Just as certain foods can help aid your quest for a good night’s rest, other types of foods can work to disrupt sleep patterns. Research has shown that individuals who often eat foods high in fat not only gain additional weight, they also have trouble maintaining a consistent sleep cycle. Burgers, brats, pizza, and other types protein-rich foods also make terrible late night snacks, as these foods are difficult for your already slowed down digestive system to process. This can lead to indigestion and heartburn, two things that will only make it more difficult to sleep. You should also consider forgoing any spicy foods late at night for this same reason.

You should also keep in mind what you eat or drink at night to ensure that it doesn’t contain anything that could keep you up. While it seems obvious that drinking a cup of coffee before bedtime could keep you awake, even moderate caffeine consumption at night can cause a disruption in your sleep. Less obvious sources of caffeine can include soft drinks, chocolate, hot coco, tea, and even decaffeinated coffee, which still contains small amount of caffeine.

Some types over-the-counter and prescription drugs even contain small doses of caffeine that could contribute to loss of sleep. Pain relievers, diuretics, weight loss pills, and cold medications may contain as much if not more caffeine in them as a small cup of coffee. Make sure to examine the label or ingredient sheet of any medication prior to taking it late at night to determine if it could interfere with your sleep.

Drinking and smoking prior to bedtime can also lead to too much tossing and turning. Much like caffeine, nicotine acts like a stimulant that can keep you awake, and while alcohol may help you quickly fall asleep, you may experience less restful sleep, night sweats, and headaches depending on how much you consume.

Top 10 Health Benefits of Gud Night Sleep

Problems sleeping? try these tips

Avoid drinking drinks such as energy drinks, coffee and any others drinks that contain caffeine (read the label) drinking plenty of water throughout the day so you are not dehydrated but avoid drinking a lot of liquid towards the end of the day where possible, also avoid alcohol and eating a heavy meal late at night.
Give yourself a cut off point for example when it gets to 9pm stop doing house work, office work, homework etc. and use this time to unwind and prepare yourself for sleep in the next few hours. Pack away what you are doing and write a list if there is anything that needs finishing off the following day so that it's not on your mind. Pack your bag and make any lunch you might need to take when you leave the house the next day to save you doing it in the morning.
Run yourself a bath with lavender bubbles, light some candles and turn off the main light. Some gentle music playing quietly is very relaxing. After getting out of the bath get into your pyjamas so that you are all ready for bed.
Have a warm drink such as a hot chocolate or haulix and make sure your room is not too hot and not too cold so that you are comfortable.
Spray your pillow with lavender pillow sleep mist that you can buy to help you sleep. Make your room as dark as possible by turning off the landing light, closing the curtains and turning off all lamps and lights in your bedroom.
Set your alarm so that you don't have to worry about sleeping in and Try not to watch TV or play on electronic games or your phone in bed as you want to relax rather than your using your brain or staring at a light screen. Keep a note pad by your bed and if anything is on your mind that is stopping you from sleeping write it down and then think right I'll worry about that tomorrow now.
Take slow long deep breaths and try to relax, breathing in for 7 seconds holding for 4 seconds and breathing out for 7 seconds is a good way to put yourself into relax mode.
Before you know it you will be fast asleep.
By The Swan Hotel