Sleep apnea: this is what you need to know and do for a better night's sleep

About one in ten adults snores. This can be annoying for the environment but has no adverse physical effects on the person themselves. However, this can change when snoring is accompanied by breathing stops.

A breathing stop is called apnea and means a cessation of breathing for ten seconds or longer during sleep. When apneas occur too often, this can lead to sleep disruption. The breathing stop causes a drop in the oxygen level in the body, which can lead to health complaints. If more than five apneas occur per hour and you have complaints, this is called obstructive sleep apnea syndrome (OSAS).

Many people experience vague complaints that gradually worsen. They get tired quickly, feel unwell, and are irritable. As the complaints increase, daytime sleepiness can occur, even while reading the newspaper, watching TV, or driving. Concentration problems, memory disorders, difficult-to-control high blood pressure, palpitations, and arrhythmias are often the result of sleep apnea.

Although loud snoring can be a symptom of sleep apnea, this is not always the case. While about 30% of adults snore, only 4% suffer from apnea. Sometimes the temporary breathing stops are noticed by others. Breathing then often resumes with a loud snore and possibly turning the body. In some apnea patients, however, the breathing problems are only noticeable through measurements. A choking sensation, night sweats, waking up with headaches or a dry mouth can also be symptoms of sleep apnea.

Sleep apnea not only leads to daytime sleepiness but also increases the risk of various conditions. Severe sleep apnea often occurs in combination with high blood pressure and heart problems. Early diagnosis is important to prevent complications.

The most common form: OSAS

The most common form of sleep apnea is obstructive sleep apnea syndrome (OSAS). In this form, breathing is obstructed by a "physical barrier." The obstruction can have various causes, such as the shape of the jaw or fat accumulation in the throat, which narrows the space behind the tongue and soft palate. During sleep, the muscles that normally keep the airway open can relax, causing the throat to 'collapse.'

There are several measures you can take yourself to reduce your symptoms. Maintain a regular day and night rhythm. People with OSAS often have an irregular sleep pattern, taking naps during the day to cope with their daily activities and obligations. This disrupts the biological clock and leads to even worse sleep.

Also limit the use of alcohol and caffeine, as these substances can negatively affect your sleep. Smoking can cause regular irritation of the nasal and throat mucosa, leading to swelling and narrowing of the airway.

If you want to reduce your apnea and feel better, it is advisable to consider the following tips:

• Avoid drinking alcohol before going to sleep.
• Quit smoking.
• Maintain a healthy body weight.
• Raise the head of the bed slightly.
• Do not sleep on your back.
• Avoid muscle-relaxing medications, such as benzodiazepines (sleeping pills).

Just like with sleep problems with asthma, the use of a weighted blanket is not recommended for sleep apnea or other breathing problems. The pressure on the chest can make breathing more restless and worsen the symptoms.

However, you can use the weighted blanket to relax before going to bed. For example, use the blanket on the couch an hour before you go to sleep. The pressure on your body will help your body relax, making it easier to fall asleep when you go to bed.