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Sleep Series: Sound NOT OK Please! Everything You Need To Know About Sleep Apnea

Sleep Apnea

Good sleep is ironically referred to as Sound Sleep. While “sound sleep” is Ok, sleep with “Sound NOT OK please!” Snoring is the “Lead Indicator” for sleep apnea. 30% of Males and 15% of females snore. Most of the male snorers beyond age 40 have a high chance of Sleep Apnea. 

During sleep, the body parts relax and for few of us, the muscles around the air passage – throat and tongue – collapses (relaxes) and obstructs the airway. This: 

  • Stops flow of air to lungs 
  • Breathing stops
  • Oxygen level in the blood goes down – less than 90%, Co2 rises
  • Brain detects the low level and URGENTLY REACTS! 

The brain sends signals to wake up, but to the collapsed parts only (normally the person still continues to sleep – hence he just does not know the issue) and then the cycle continues. 

During Apnea, there are complex harmful hormonal reactions in the body: https://www.hopkinsmedicine.org/news/media/releases/more_evidence_untreated_sleep_apnea_shown_to_raise_metabolic_and_cardiovascular_stress 

Sleep Apnea kills slowly! Sleep Apnea unleashes Diabetes and Hypertension and lethargy of course, among a myriad of other diseases. I first noticed that I may have apnea since I felt very sleepy in office meetings. That they were boring is another reason, but I felt sleepy in ALL meetings! I was tired and lethargic.

How I Tackled Sleep Apnea 

My “sound sleep” was like a Lion’s Roar! I heard my recordings – first it was my wife who talked about it, then even my sons, who sleep in the adjacent room. That’s the time, coincidentally, GOQii folks were discussing sleep apnea, CPAP machines, etc. There was a free polysomnography (sleep test) going on offer and I grabbed one. The results confirmed a mild version of apnea and I promptly purchased a Philips APAP (more advanced than CPAP) machine.

I struggled to get used to sleeping with a face mask but as I got used, the benefits were telling! I invariably woke up fresher, singing a song and ready to Carpe Diem. I was more attentive in meetings (asking even tougher questions) and then the health benefits began pouring in – my hypertension plummeted, and the quantum of medicines dropped – my overall quality of life improved

The reason why I shared my personal story bit more elaborately:
I had a sleep problem that resulted in 

  • Low productivity
  • Stress and strain as I worked hard to compensate for the low productivity
  • Irritability due to poor sleep – bad 360 degree feedback
  • I was taking more coffee to stay awake – resulting in further loss of sleep – caught in a vicious cycle (read caffeine and sleep here)
  • Suffered from an avoidable hypertension issue for at least 15 years and took all kinds of beta blockers resulting in even deadlier side effects
  • I HAD NO CLUE and sadly NOT EVEN MY DOCTORS
  • NO doctor EVER asked me ANY questions about my snoring or sleep quality – NOT a comment on the Doctors, but on the system, treat for the “symptoms” that we narrate.

Therefore, YOU ARE ACCOUNTABLE for your HEALTH!  

  • Talk to your body, understand the signals (language of body) it is sending – even better, measure it regularly
  • In Mumbai, I found just two sleep doctors on Google – I consulted with one of them.  (Just 2 for Maximum City? No wonder Mumbai is a city that does not sleep)
  • I read Matthew Walker’s book on Sleep, read many blogs and watched many Videos
  • Used CPAP Machine, understood its readings, correlated with GOQii Smart Vital readings and made corrections to lifestyle
  • Invested in upgrading my bedroom
  • Experimented with a few foods (next/last blog) and adapted what was suiting me
  • Then, finally decided to share it on LinkedIn, because that is my community 

Summary

  • Sleep Apnea is MORE common than what gets detected and treated
  • Sleep Apnea is not just a health problem, it is the biggest killer of productivity – HR Folks, note this!
  • Low productivity results in even more hard work for knowledge workers 
  • Responsible for ALL MAJOR lifestyle chronic illnesses like Diabetes and Hypertension
  • If you feel sleepy in the office before lunch, then watch out, you may have sleep apnea whether or not you snore ( feeling a bit sleepy during the second half is ok)
  • If you are over 40, then I strongly advise you to consult a sleep doctor and take a polysomnography test. Make it part of the Master Check Up
  • If you snore, then do not wait, get yourself tested for apnea

Modern CPAP and APAP machines are fantastic. They are as comfortable as they can get and they give you a comprehensive MIS on your sleep the next day. More importantly, they have high quality air filters, which filters pollutants and smaller dust particles – that’s an added benefit! 

We hope this article on Sleep Apnea helps you! Watch out for the next and final article on the Sleep Series by Srini. For more on sleep, tune in to LIVE sessions by experts on GOQii Play. 

To get your GOQii subscription, download the app or click here: https://goqiiapp.page.link/wssu

#BeTheForce 

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Sleep Apnea, its symptoms and how you can prevent it?

Sleep-Apnea-700x400

 

Has anyone ever told you that you have a tendency to snore? Or maybe you don’t…but you have a partner or family member who does? Do you find that you tend to wake up throughout the night? Or maybe you think you get good sleep, but you consistently find yourself with a dry mouth in the morning?

These are all signs that could suggest that you (or…your beloved snoring family member) may have something called “Sleep Apnea.” Well, there are people who cannot sleep without a machine and that is because they suffer from a medical condition called ‘Sleep Apnea’.

Let’s actually break this down. What is Sleep Apnea?

The most common type of Sleep Apnea is ‘Obstructive Sleep Apnea’ (OSA). OSA is a potentially life-altering and life-threatening breathing disorder that occurs during sleep.

The upper airway repeatedly collapses, causing cessation of breathing (apnea) or inadequate breathing (hypopnea) and sleep fragmentation. The breathing stops during sleep for 10seconds to a minute or longer. Oxygen levels in the blood decrease.

One challenge with something like this is that you may not necessarily wake up entirely. So it’s not always easy to self-diagnose. BUT – Sleep fragmentation results in chronic daytime sleepiness (which you would expect if you’re constantly getting interrupted throughout the night).This disrupts healthy sleep and causes a number of short-term and long-lasting effects that threaten the health and well-being of those who suffer from the condition.

How many people have OSA? The prevalence of OSA in the general population is still unclear. Several epidemiological studies have attempted to examine this issue. Epidemiological data from Young, Palta, Dempsey, et. Al (1993) in a study paper titled:- Obstructive sleep apnea syndrome: natural history, diagnosis, and emerging treatment options, estimated that in a group of 602 middle-aged individuals 2% of women and 4% of men meet the minimal diagnostic criteria for sleep apnea with excessive daytime sleepiness.

People most likely to have or develop OSA may have any of the following: Obesity, especially in the upper body

Small upper airway due to excess throat tissue or abdominal jaw structure

Nasal Obstruction

High Blood Pressure

Family History of OSA

Overweight Obese individuals

Obesity, particularly abdominal and upper body obesity is the most significant risk factor for obstructive sleep apnea. Excess body fat on the neck and chest constricts the air passageways and sometimes the lungs – thus setting the stage for interrupted breathing during the night. And according to the research…The more obese a person, the greater the risk of apnea.

The good news is that there are some general things that can make a big difference.

This includes:

Losing some weight, if you are overweight or obese (even as little as 5% of your body weight can make a change)

Avoid alcohol, sedatives, and hypnotics (as they can sedate the very muscles we need to breathe)

Sleeping on your side or in a semi propped position

If you have sleep apnea, do not take sleep medicines or sedatives. These chemicals will increase the relaxation in the tissues of the upper airway and make the obstruction worse. The specific treatment for obstructive sleep apnea is usually a mask worn at night to keep the airway open or using a sleep machine that can help you breathe and sleep properly.

If OSA is left untreated, it can increase the risk of developing:

Hypertension

Cardiac arrhythmias

Myocardial ischemia

Stroke Pre-diabetes

Decreased quality of life (because who wants to feel sleep deprived?)

Weight loss is frequently recommended to improve OSA among obese patients. Not only does sustained weight loss improve OSA,it also improves many other independently linked co- morbidities such as hypertension, high cholesterol, and diabetes. The greater the change in body weight or waist circumference, the greater is the improvement in OSA

 

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