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Breaking Free from Sleep Apnea: A Path to Better Sleep

Updated: Aug 27, 2024


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What is Sleep Apnea?


Sleep Apnea is a common sleeping disorder where an individual’s breathing continually stops while sleeping. These constant pauses can disrupt one’s sleep hundreds of times each night, resulting in poor sleep quality.


There are 2 main types of sleep apnea which consist of:


OSA (Obstructive Sleep Apnea), is the most common of the three. It occurs when airflow to the lungs is restricted or blocked when the throat muscles relax, consequently causing the person to feel a choking sensation during sleep.


CSA (Central Sleep Apnea), is the least common of the three, and occurs if the brain is unable to send precise signals to muscles like the diaphragm, that regulate and control our breathing.


Patients diagnosed with OSA and CSA often face insomnia, daytime drowsiness, and episodes of ceased breathing, which negatively impact an individual’s mental and physical wellbeing. Additionally, risk factors such as obesity, smoking, and type 2 diabetes often give rise to the condition.


Sleep apnea doesn’t have to control your life, and is a disorder which can be effectively treated. Many sleep tests and screening alternatives are always available.


By consulting with your doctor to learn more about the disorder, and receiving continual support from family and community, life with sleep apnea can be conquered and controlled for a healthier, happier life.



Reference: Mayo Clinic



Triumphant Success Stories


Life can all feel quite overwhelming at times, but by recognizing the numerous stories of triumph and success coming from such amazing individuals, it’s evident that you are NOT alone! If you’re ready to tackle these same barriers, discover more with the inspiring stories below!!!




 





How Can You Manage Sleep Apnea?


Learning to manage and reverse the impacts of sleep apnea can be quite challenging. However, there’s an abundance of methods you can establish TODAY, which can make a lasting impact.


  1. Maintaining a healthy weight - By ensuring 30 minutes of daily exercise and composing of a healthy well-balanced diet, fat surrounding the upper airways can be reduced, which can help lessen or reverse the impacts of obstructive sleep apnea.


  2. Considering nasal decongestants - Breathing strips and nasal sprays make a significant impact in opening the airways and nasal passages, making breathing easier during sleep.


  3. Having a proper sleeping position - Sleeping on your side is a much safer alternative than sleeping on our backs. By having continual support such as pillows to keep us on our side, breathing becomes much easier and poses less risks with sleep apnea.


  4. Regular monitoring - Many monitoring devices can keep track of breathing patterns and airflow during our sleep. Sleep tests, which are conducted by healthcare professionals, can distinguish if the condition improves over time.


  5. Try to avoid drinking alcohol - Alcohol, and even sleep pills relax the throat muscles. Avoiding any sort of muscle relaxant can help lessen and improve the symptoms of sleep apnea.




Caregiving Tips


As caretakers, being able to support patients with sleep apnea can sometimes be challenging, and even overpowering. Fortunately, by incorporating the following strategies, you can create a positive environment of trust, encouragement, and collaboration alongside them.


Being familiar with sleep apnea - By acquiring a clear understanding of the condition and its symptoms, providing effective support and medical attention can be delivered to your patient.


Provide encouragement -  Making sure your patient follows through with their prescribed treatment is essential for gradual improvement and recovery.

  • Reminder of consistency: Set consistent reminders and support to encourage your patient to comply with their treatment.

  • Listen to concerns: Make sure to listen to your patient’s voiced concerns, and offer advice towards seeking further professional help.

  • Recognizing progress: Monitor the gradual progress of your patient, providing validation and praise to increase their motivation with continuing their treatment.


Encourage healthier lifestyles - Regular exercise is one of the best methods to combat sleep apnea. As a caretaker, promoting healthier lifestyle choices can improve a patient’s overall wellbeing.

  • Promote exercise regularly: Encourage your patient to have daily exercise. These include low tension exercises such as swimming, walking, and even yoga. Exercise can heavily improve sleep quality.

  • Managing their diet: By conducting research on healthy meal alternatives, assisting your patient with grocery shopping, and frequent meal planning, balanced meals can be created to help them lose weight faster and decrease the severity of symptoms.

  • Encourage excellent sleep hygiene: Help your patient to develop a healthy sleep schedule and limit their time with electronics and caffeine before sleeping.


Deliver good emotional support - A caretaker’s responsibility doesn't just comprise taking care of a patient’s physical health, and includes effective communication and mental support.

Actively listen: Ensure that you give your patient the opportunity to express their concerns and fears. Validate their responses, and provide reassurance to their emotions. Additionally, indicate the significance of remaining positive while on their journey to manage sleep apnea.




Support Groups Outside of "Thriving Beyond Diagnosis"


This organization has reached national connections throughout Canada, with varying methods to consider when reaching out for support and help with a sleeping disorder. SWDA has specialized functions with self-help resources and volunteers in order to inform families and individuals affected with sleep disorders to promote awareness of these conditions. With a passionate team of over 1000 members devoted to helping many others who face similar challenges, they support healthcare workers with research toward understanding these disorders even further.


Project Sleep aims to provide one-on-one consultations with resource specialists in order to grant reassurance and assistance with individuals facing sleeping disorders. Their services are available 24/7, all throughout Monday to Friday, helping with routing patients from the beginning of diagnosis, up until they develop consistent treatments and encouragement. 


If any of the following support groups are unable to provide adequate support for you, searching the term “Sleep Apnea Support Groups in (City Name)” will present numerous other helpful resources.


There are hundreds of additional platforms where trained professionals can assist with an individual’s concerns about acquiring a potential sleep disorder. Remember, you are not alone!!! 


Many others express their similar worry with sleep hotlines, and are granted a community full of support and encouragement, because everyone understands what they’re experiencing. Feel free to reach out with any of the resources provided above.


References: NORD, Project Sleep



Does Exercise Prevent Sleep Apnea?


Sleep apnea has severe risk factors which are often associated with inadequate physical activity and obesity. By establishing and maintaining healthy eating habits, the effects of obstructive sleep apnea can be reduced, or prevented entirely.


Researchers from the American Academy of Sleep Medicine conducted a large case study in Ontario, Canada, selecting adults of varying age, ethnic background, and occupation. They provided participants with the International Physical Activity Questionnaire (IPAQ), assessing variables such as their level of physical activity and Body Mass Index (BMI).


They concluded that physical activity, ranging from simple walking to vigorous training, can greatly reduce the likelihood of developing OSA due to a decrease of prevalence found in both men and women. 


Cardiorespiratory fitness plays the most significant role towards improving the quality of life for individuals with OSA, and the development for healthier lifestyle choices are encouraged and promoted by the research team. 


To learn more about the positive impacts and results that were discovered by the amazing researchers at the American Academy of Sleep Medicine, click the link below to discover their findings!






Resources


Organizations for Awareness and Treatment


SleepApnea.org - Diagnosis and Treatment (International Resource)

This website features an online home sleep test, where individuals can test themselves at home, determining if they potentially have sleep apnea. In addition, the website features a large team of medical professionals writing articles with information about every type of sleep apnea, and how to control its impacts on children and adults.


Email Address: asaa@sleepapnea.org



The Canadian Sleep Society is a nation-wide organization which aims to create awareness of sleep disorders among Canadians, fund research for the developments of cures and advanced treatment, and conferences with a panel of sleep specialists. 


Besides sleep campaigns and research, weekly publications are released for the public to learn more about sleeping disorders.


Email: info@css-scs.ca for General Inquiries,


or CSS Officers to contact staff directly.



Books



  • Sleep And You: Sleep Better, Live Better by Diane Boivin


  • The Universal Pastime: Sleep and Rest Explained by Richard L. Horner


  • The Giant Compass: Navigating the life of your dreams by Teresa L. Decicco


To discover more books and publications, visit the Canadian Sleep Society



Podcasts



There are countless more resources available online, and organizations in-person, to assist with controlling and treating the effects of sleep apnea.


Whether it’s a podcast, a book, support groups, or organization, searching for resources online opens the door for hundreds of opportunities to get connected with community members that understand what you’re going through. It’s time to overcome sleep apnea TODAY!




Reference


American Thoracic Society. (2018, June 15). Phenotyping Pharyngeal Pathophysiology using Polysomnography in Patients with OSA. Out of the Blue: An AJRCCM Podcast [Audio Podcast Episode]. https://share.transistor.fm/s/ee12adcb


Bon Secours St. Francis Health System. (2015, December 30). Sleep Apnea Success Story: Scott Hines [Video]. YouTube. https://www.youtube.com/watch?v=aXTvGp3csps


Bon Secours St. Francis Health System. (2015, December 30). Sleep Success Story: Richard Donald [Video]. YouTube. https://www.youtube.com/watch?v=URabCKvpmKE


Canadian Sleep Society. (2023, November 1). Canadian Sleep Society. Retrieved August 19, 2024, from https://css-scs.ca/


Cleveland Clinic. (n.d.). Sleep apnea: What it is, Causes, Symptoms & Treatment. Retrieved August 19, 2024, from https://my.clevelandclinic.org/health/diseases/8718-sleep-apnea


Cooksey, E. (n.d.). Sleep Apnea Stories. Sleep Apnea Stories. Retrieved August 19, 2024, from https://www.sleepapneastories.com/


Donovan, J. (n.d.). Sleep Apnea Treatment Options. WebMD. Retrieved August 19, 2024, from https://www.webmd.com/sleep-disorders/sleep-apnea/ss/slideshow-sleep-apnea-treatment-options


Hall, K. A., Singh, M., Mukherjee, S., Palmer, L. J. (2020, July 15). Physical activity is associated with reduced prevalence of self-reported obstructive sleep apnea in a large, general population cohort study. Journal of Clinical Sleep Medicine. Retrieved August 19, 2024, from https://jcsm.aasm.org/doi/10.5664/jcsm.8456#d1e1643


Mayo Clinic. (2023, April 6). Sleep apnea - Symptoms and causes - Mayo Clinic. Retrieved August 19, 2024, from https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631


Mayo Clinic. (2023, April 6). Sleep apnea - Diagnosis and treatment - Mayo Clinic. Retrieved August 19, 2024, from https://www.mayoclinic.org/diseases-conditions/sleep-apnea/diagnosis-treatment/drc-20377636


Morningdove Marketing. (2023, November 29). Tips for caregivers: Helping a Loved One with Sleep Apnea. Black Hills Sleep. Retrieved August 19, 2024, from https://www.blackhillssleep.com/caregivers-help-a-loved-one-with-sleep-apnea#:~:text=Promote%20good%20sleep%20hygiene%3A%20Encourage,devices%20and%20caffeine%20before%20bedtime


National Organization for Rare Disorders. (2023, October 3). Sleep/Wake Disorders Association of Toronto. Retrieved August 19, 2024, from https://rarediseases.org/organizations/sleep-wake-disorders-association-of-toronto/


Project Sleep. (2024, August 2). Project Sleep's Sleep Helpline. Retrieved August 19, 2024, from https://project-sleep.com/helpline/?utm_source=google&utm_medium=cpc&utm_campaign=21051501752&adgroupid=163155276151&keyword=sleep%20apnea&gad_source=1&gclid=Cj0KCQjwzva1BhD3ARIsADQuPnUh5HzhPXFsNz8ynRO-NNpK1_L3ANFD9xor6FaNOi3ShF-kNp8JM34aAg_HEALw_wcB


SleepApnea.org. (2023, February 16). Sleep Apnea. Retrieved August 19, 2024, from https://SleepApnea.org


Summit Health. (2023, March 6). Sleep apnea: A grateful patient story. Summit health. Retrieved August 19, 2024, from https://www.summithealth.com/health-wellness/sleep-apnea-grateful-patient-story


 
 
 

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