How to avoid getting sleep apnea?

sleep apnea is the interruption involuntary breathing at night. In general, these episodes last a few seconds.

This pause in breathing may manifest as episodes of snoring. However, the correlation between apnea and ronchopathy is not systematic.

Generally, sleep apnea results from the obstruction of the respiratory tract by the sagging of the muscular tissues of the soft palate, at the level of the uvula, or of the tongue, or even of the two combined.

The health issues associated with apnea are significant. Chronic fatigue worries, headaches and daytime sleepiness are some of them, but, more serious still, cardiovascular complications can develop, or even a stroke.

It is therefore imperative to prevent and avoid sleep apnea.

Change your lifestyle against sleep apnea

One of the first steps to fight sleep apnea consists of a profound change in one's habits in order to improve one's lifestyle.

Indeed, there is a direct correlation between different behaviors and the persistence of breathing problems during the night. p>

Various elements must therefore be taken into account in order to reduce, or even eliminatesleep apnea.

The most important recommendation is to lose weight. An overweight person greatly increases the likelihood of sleep apnea. The accumulation of fatty tissue around the throat and in the muscular tissues of the soft palate and the tongue and such as to obstruct the passage of air to the lungs. Thus weight loss is one of the first allies in the fight against apnea by unclogging the airways. If fat is an aggravating factor, it is not the only one.

Muscle sagging during sleep can also be prevented by other means.

Alcohol consumption reduces latent muscle tone during sleep. This therefore implies that the throat muscles are also impacted and will have a greater tendency to block breathing during the night. The same phenomenon occurs with the consumption of sleeping pills.

Of course, tobacco makes sleep apnea worse, also by inducing this relaxation, but also by causing irritation of the respiratory tract.

Changing sleep conditions

Another thing to consider is how sleep itself happens. We can thus prepare the night in order to prevent sleep apnea.

To better understand the phenomenon of nocturnal apnea , it is necessary to have a good understanding of how the airways become blocked. When you lie on your back, the tissues of the soft palate and tongue muscles will sink back. The force of gravity will pull the flesh down, thus obstructing breathing.

By adopting a resting position on the side, one can thus avoid such an obstruction, generated by the weakening of the muscles of the throat.< /p>

In situations with sleep apnea n is not important, sometimes it is simply necessary to slightly raise the upper part of the bed. By doing this, the neck and the entire abdomen are allowed to be tilted. This simple procedure clears the airways, which will be less potentially closed by the flesh of the back of the throat.

It is also possible to avoid apnea by placing a mandibular orthosis in the mouth. By advancing the lower jaw, it allows better air circulation to the lungs.

Another possibility against sleep apnea, l the use of a suitable pillow which makes it possible to fight against this phenomenon. The principle always remains the same, clear the airways.