Sleep apnoea isn’t just potentially a serious (even life-threatening) condition, it also has a number of unpleasant symptoms which can significantly reduce your quality of life. In many cases, exercise has been shown to help to reduce the severity and duration of sleep apnea symptoms. Take a look at five benefits which exercise might have on sleep apnoea. 1. Exercise can assist weight loss Although not all sleep apnoea sufferers are overweight, excess fat is considered to be a key risk factor in the development of the condition, for several reasons. Becoming more active clearly burns additional calories, assisting in weight loss alongside a suitable diet. 2. Exercise strengthens breathing muscles Exercise causes your breathing muscles to work harder in order to ensure you have sufficient oxygen to move faster, lift more or whatever else your exercise entails. Improved muscle condition helps to increase the efficiency of your breathing, potentially improving oxygen flow around the body. This, in turn, can help to reduce the effect which sleep apnoea has. 3. Assisting with daytime sleepiness An unpleasant symptom of sleep apnea, sufferers frequently complain of feeling tired all the time. Not only does this reduce the amount of activity they complete, it can also cause them to doze or nap during the day, reducing their chances of sleeping at night. The hormones released during exercise can create greater alertness, helping to maintain a healthier sleep pattern. 4. Psychological benefits Low mood is an almost inevitable effect of sleep apnoea. The endorphins released during exercise have been shown to enhance mood. Some studies have shown that exercise is as effective as medication in treating mild to moderate depression. 5. Exercise can help night time sleep It’s common sense that exercise tires you out! Managing to get in a good workout gives the body a signal that restful slumber is needed to help the body recover from its exertion. Exercise optimises the chances of drifting into a deep sleep, which provides the most effective rest. No matter what type of exercise is taken, there’s little doubt that it will have a positive effect on sleep apnoea symptoms.

The physical effects of sleep apnea, such as frequent night-time waking, loud snoring and breathing difficulties, are well-documented within the medical profession. As such, there are a variety of different treatments available, such as CPAP machines, that can effectively control these symptoms. However, the effects of sleep apnea on mental health are less well-documented by medical professionals and researchers. Only recently has the healthcare sector started to realise the many detrimental effects of sleep apnea on mental wellbeing. If you suffer from sleep apnea and experience any of the following symptoms, it may be time to have a chat with your doctor about how to deal with the less visible effects of your condition:

1. Anxiety

Sleep apnea can heighten feelings of anxiety, particularly during the initial stages of diagnosis. Indeed, CPAP machines can make people feel vulnerable and the knowledge that the condition can cause people to stop breathing frequently during sleep can be very disconcerting.

2. Depression

Recent studies from the Centers for Disease Control and Prevention have shown that people with sleep apnea are more susceptible to episodes of depression than people without the condition. Indeed, the draining effect of sleep loss and the mental pressures that come with a chronic diagnosis can seriously affect a person’s thoughts and wellbeing. What’s more, people with sleep apnea have a reduced supply of oxygen to their brain during the night, which can affect the brain’s functionality and increase the risk of depression.

3. Relationship issues

Unfortunately, sleep apnea can put a serious strain on relationships thanks to problems such as loud snoring. It can drive spouses and significant others into separate bedrooms and, subsequently, can cause people to drift apart. Issues such as this are probably best addressed by relationship counsellors.

4. Problems with concentration

The worry and sleep deprivation that accompany sleep apnea can cause serious concentration issues during the daytime. This can have a serious impact on almost every aspect of a person’s life such as their career, family commitments, or social life. Fortunately, addressing the physical symptoms of sleep apnea can help to reduce these cognitive impairments and help sufferers get on with their lives.

Without realising it, many of the activities we do during the day influence how we sleep at night. If you suffer from sleep apnoea, you will understand how difficult it can be to fall asleep or have a night of undisturbed sleep and should try some of the below activities to potentially improve how you sleep. 1. Meditate A relaxing activity like yoga or meditating can help clear your mind and relax your body ready for sleep. Meditating whilst wearing your CPAP mask will help you to become more comfortable wearing the mask and associate the mask with peacefulness, which will help you when wearing the mask to fall asleep. 2. Exercise Exercise has countless benefits for your body, including contributing to deeper and more restful sleep. It is easy for any individual, even those with busy lifestyles, to become more active as anything from walking instead of taking the bus to work or going on a short evening jog is beneficial. 3. Restrict your caffeine intake Starting your day with a cup of coffee is fine, but after midday, stick to herbal teas or water as this will ensure your mind and body aren’t restless at night due to caffeine. Remember, tea and soft drinks such as sodas also contain caffeine, coffee isn’t the only culprit! For more information on food and drinks that can improve your sleep, check out our blog post here. 4. Perfect your sleep environment During the day it is important to set your room up for the evening. Simple tasks such as making the bed and spraying lavender oil on your sheets can make a huge difference. Invest in blackout curtains and pillows that offer proper neck support to make sure nothing irritates or distracts you whilst you sleep. Store your CPAP machine in a convenient location by your bed and wear it during the day to ensure you have the right fit for the evening. Contact ApneaSeal for more information on sleep apnoea If you’d like to learn more about CPAP therapy and how to manage sleep apnoea, do not hesitate to get in touch with ApneaSeal, our team of qualified medical experts are here to help!

Sleep apnea can affect people of all ages, even children. However, when children are very young, they might find wearing a CPAP mask annoying or uncomfortable, particularly if this is something that’s new to them. Eventually, your child will get used to the mask, but in the meantime, here are some ways you can help them: Routine is important Have a set bedtime routine you stick to every night, as this will help your child get used to putting the mask on at the same time in the same way. If it’s integrated into their evening the same way that brushing their teeth is, soon enough they won’t even notice it. It’s important to make bedtime routines as simple as possible without too many steps. Unessential elements like preparing clothes and packed lunches should be done in the morning. Check on the CPAP mask at night When still getting used to the mask, children are in the habit of pulling their mask off while asleep. While the mask is still new, it’s a good idea to reposition the mask at night if it has slipped out of place. This won’t be something you have to do in the long term, so losing a bit of sleep for a few weeks will be worth the change in your child’s life. Involve them in the decisions Although some children will prefer you to handle putting on the CPAP mask, asking them whether they want to be a part of the process could help them feel more in control. You could ask them if they want to try fitting the mask one night or whether they want to be the one to press the button and switch on the machine. However, it’s important that wearing the mask itself isn’t a choice, as this is essential. Answer their questions Your child will probably be confused about their CPAP mask. Make sure you explain everything to them so that they understand why they need to wear it and the benefits it offers. Doing this in a simple way can help children be more receptive to this new part of their life.

CPAP masks can take a while to get used to. While they’re an essential piece of equipment for unobstructed breathing, if you’re not used to wearing one, they might feel a little strange. However, there are a few things you can do to make it easier to fall asleep while wearing a CPAP mask. Practice To ease yourself into wearing the mask, try wearing it during the day while you’re at home, doing a relaxing activity like reading or watching TV. This will get you used to wearing the mask while winding down, so it won’t feel so strange when you use it to sleep for the first time. Adjust your bed for maximum comfort The fewer distractions you have when you sleep, the better, so make sure that everything around you when you’re sleeping is as comfortable as possible. Make sure your mattress is the correct firmness, your room is adequately dark and your pillows are soft enough that you can sleep soundly. You can even buy pillows that are specifically designed to fit sleep apnea masks and mattresses that can be tilted upwards to clear your airways. It’s also a good idea to make sure your room is the optimal temperature for sleep – between 16 and 20°C is recommended. Wind down before bed Endeavouring to relax your body and wind down before you go to bed will prepare your body for rest, making it easier to drift off to sleep. Avoid using technology before going to bed, and take some time to do activities that don’t require much focus, such as reading or watching TV. Avoid stimulants such as coffee or alcohol and refrain from doing any stress-inducing activities. It’s also important to only go to bed when you’re tired because going to bed too early and lying there awake will only keep you up for longer! A fully customised mask, like the one from ApneaSeal, is perfectly contoured to your own face, making it feel less foreign and more comfortable so you can have a restful, uninterrupted sleep.

Treat other conditions First and foremost, it is essential to make sure that you treat any other medical conditions that might impact your ability to breathe. Coughs, acid reflux, and congestion can all restrict your breathing and can amplify the symptoms of sleep apnea. In some cases, these conditions may trigger the condition. Acid reflux, for example, can irritate your throat muscles and cause swelling, while nasal congestion and coughing can inflame your upper airways and make it difficult for you to breathe through your nose. Thankfully, there are many simple treatments available for these conditions, so be sure to consult your doctor to determine the best option for you. Use a humidifier Installing a humidifier in the room where you sleep can change your environment so that it promotes trouble-free breathing. Dry nasal passages and a dry throat can obstruct your breathing and make you susceptible to breathing in bacteria and dust particles that may worsen the symptoms of sleep apnea. To combat this, a humidifier adds moisture to the air, allowing more moisture to enter the nasal passages and throat as you breathe. A humidifier may not cure sleep apnea, but it can lead to a more comfortable sleep. Change your sleeping position This tip is the most simple but can produce impressive results. Sleeping on your back is proven to move your tongue and the soft palate to the back of your throat, which obstructs your breathing by narrowing the air passages, making snoring worse. Sleeping on your front, while it may seem like the obvious solution, forces you to twist your neck which further constricts your airways. Sleeping on your side with your head elevated points your airways downward, resulting in unrestricted airflow. Yoga Exercise, in general, is proven to be extremely beneficial for people who suffer from sleep apnea. Yoga, in particular, focuses on controlling your breathing. Yoga places particular importance on learning how to breathe through your diaphragm, allowing you to breathe deeper with more control. After a while, practising diaphragmatic breathing can become second nature and can carry over into your sleep. For a CPAP mask fully customised for the contours of your face, contact ApneaSeal today.

One of the safest and most effective treatment options for patients with sleep apnea is the CPAP machine. With proper use, it can prevent frequent night-time waking and help sufferers feel properly rested every day. However, a CPAP mask can seem a little cumbersome at first, and many users report issues with discomfort and being unable to fall asleep. Read on to find out some of the most common problems reported by first-time CPAP users (and how to solve them).

1. Difficulty getting used to wearing a CPAP mask

Some CPAP machine users find it difficult to get used to wearing a mask, as it can feel quite unnatural to have something attached to your face at night. If this applies to you, try wearing the mask at home during the day whilst doing gentle tasks such as reading or watching TV. This will help you become accustomed to the mask and will make falling asleep with it on feel much more natural.

2. Experiencing a runny nose after using the machine

It is fairly common to experience issues with nasal mucus after using a CPAP machine, but there are a few steps you can take to prevent this. First of all, check whether your machine comes with a heated humidifier, which will alleviate the symptoms. If this doesn’t solve your problems, it may also be worth considering using a nasal saline spray before you go to prevent to stop your nose from becoming too dry. Finally, it is also a good idea to check that your mask fits snugly, as a leaking mask can easily dry out your nasal passages.

3. Taking the mask off while asleep

Many patients new to using a CPAP machine will find that they remove the mask in their sleep. This is particularly true for active sleepers that have a tendency to move around in bed. To address the issue, it may help to invest in a chin strap that will keep the device on your face. If this does not solve things, you may want to consider using an alarm to check whether the device is still attached in the middle of the night. This can gradually be set at later times in the night if you find yourself keeping the mask on for longer.

You may well have heard of the two distinct types of sleep: rapid eye movement (REM) sleep and the deeper non-rapid eye movement (NREM) sleep. During sleep, most people tend to experience both kinds in cycles, drifting in and out of REM and falling into a NREM state. However, you may not be aware of a third state of sleep, commonly referred to as microsleep. Unlike standard sleeping patterns, microsleeping often occurs as an involuntary reflex, usually caused by sleep deprivation. It can be extremely dangerous, especially when it occurs during activities like working or driving. Understanding microsleep A microsleeping episode is when a person’s brain falls asleep for a very short period of time – usually between half a second and a minute. During this time, the eyes might be open or closed, and the sleeper is likely unaware they have fallen asleep. Other signs of microsleep include lapses in concentration. Microsleeping can be mistaken for minor seizures, a poor attention span, or a temporary loss of muscle control. Microsleep is most dangerous when it occurs at the wheel, as it can cause drivers to veer off the road or crash. It is also extremely dangerous if it happens at work, especially when a person operates machinery. Frequent episodes of microsleep, with attacks several times a day, are a classic symptom of the condition narcolepsy. Sleep apnea and microsleep The most common cause of microsleep episodes is a lack of good quality sleep. Overtiredness can cause the brain to malfunction and shut down for short periods. A classic cause of interrupted sleep is obstructive sleep apnea (OSA), which reduces or stops breathing function during sleep – and therefore interrupts sleep quality. This can cause severe tiredness, and this in turn can lead to microsleep episodes during the day. In order to reduce the risks posed by microsleep attacks, it is important for OSA sufferers to seek help for their condition. Getting a good night’s sleep is the best way to tackle overtiredness and reduce the risk of having a microsleep episode. Using a sleep apnea machine with a comfortable fitted mask is a proven way of reducing apnea attacks, which in turn should reduce or stop incidences of microsleep. Contact us today for more information.