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 bothersome for those around, but it 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 frequently, this can lead to disruption of sleep. The cessation of breathing 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 are quickly fatigued, feel unwell, and are irritable. As the complaints increase, daytime drowsiness can occur, even while reading the newspaper, watching TV, or driving. Concentration problems, memory disorders, a difficult-to-manage 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 is then often resumed 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. An 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, narrowing 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 various measures you can take to reduce your symptoms. Ensure a regular day and night rhythm. People with OSAS often have an abnormal sleep pattern, taking naps during the day to meet 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.
• Slightly raise the head of the bed.
• Do not sleep on your back.
• Avoid muscle relaxants, 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 actually 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 you relax, making it easier to fall asleep when you go to bed.