If you’re used to waking up in the middle of the night and feel sleepy during the day, you might be suffering from an undiagnosed sleep ailment that secretly impacts millions of people across the country.
According to Health Tech Digital, over 8 million adults in the UK may suffer from sleep apnoea, but around 6.5 million are undiagnosed, while 1 in 3 don’t know what the sleep condition is.
Sleep apnoea is a term that essentially describes people whose breathing repeatedly stops and starts while they sleep. According to the NHS, symptoms include snoring, gasping, waking up, as well as feeling tired and lacking concentration during the day.
The most common type is obstructive sleep apnoea (OSA), but other variations include Central Sleep Apnoea (CSA), and Mixed Sleep Apnoea.
It’s sometimes quite challenging to tell without medical tests whether someone suffers from a form of sleep apnoea, but GPs can refer patients to a sleep clinic for tests if the symptoms continue.
If it’s left untreated, there is a chance that sleep apnea can lead to more serious health problems such as heart disease and diabetes, so it’s best to take the necessary steps to ensure you’re getting good sleep.
Martin Seeley, Senior Sleep Expert at MattressNextDay said: “If you find yourself nodding off while watching TV, reading, or even stuck in traffic, it could be a sign of something more.”
“The Epworth Sleepiness Scale is a quick questionnaire that helps you assess just how tired you are in everyday situations and whether it’s time to speak to a doctor.”
He added: “The good news is that once diagnosed, sleep apnea is very manageable and many people notice a huge improvement in their energy and quality of life.”
Luckily, there are also some handy tips that people can try to manage sleep apnoea.
How to manage sleep apnoea
Mr Seeley, who is described as “a prominent figure in the world of sleep”, has shared some of his top tips for managing sleep apnoea at home. While it’s best to consult a medic if apnoea is having a negative impact on your life, here are some handy ways to improve your sleep on your own.
1. Sleep on your side
According to Seeley, one of the best ways to reduce sleep apnea is to try to sleep on your side, as it helps relax the muscles in your mouth while keeping them away from the airways.
“Back sleeping can cause your tongue and soft tissues to collapse into your airway, worsening symptoms. Try sleeping on your side instead and use a supportive pillow to maintain that position,” he said.
2. Keep your bedroom cool and dark
Another pretty obvious trick is trying to keep your bedroom cosy, dark, and at a comfortable temperature. This likely helps not only with sleep apnea but also to help you cope through the recently sweltering heatwaves that have rocked the capital.
“Overheating at night can disrupt your sleep quality, especially if you’re already prone to breathing difficulties. Aim to keep your room at a steady, cool temperature and reduce light exposure to encourage deeper sleep.”
3. Avoid alcohol before bed
There are plenty of health benefits linked to reducing your alcohol intake, including the impact it has on your sleep.
Martin added: “Alcohol relaxes the muscles in your throat, increasing the likelihood of airway collapse during sleep. If you’re prone to sleep apnea or suspect you may have it, it’s best to avoid drinking in the hours before bed.”
4. Maintain a healthy weight
Several studies have found a correlation between people’s body weight and how good their sleep is. It could also be contributing to sleep apnoea due to the pressure it adds to people’s airways.
“Extra weight, particularly around the neck, can put pressure on your airway and increase the severity of sleep apnea symptoms,” Mr Seeley continued. “Losing just a small amount of weight can sometimes lead to big improvements in sleep quality.”
5. Invest in a supportive mattress
Of course, the boss of a popular mattress and bed company undoubtedly has some strong opinions on the type of mattresses people choose to use.
According to Mr Seeley, who has years of experience in this field, going for a medium-firm mattress can help your spine and increase airflow.
“The position and support your mattress offers can significantly impact your breathing at night. A medium firm mattress that supports spinal alignment and reduces pressure points may help to improve airflow and reduce disturbances,” he said.
“Most importantly, don’t ignore the warning signs,” says Seeley. “If you wake up feeling exhausted despite a full night in bed, or your partner notices you snore loudly and stop breathing during the night, seek professional advice. Sleep apnea isn’t just snoring, it’s a serious health issue that deserves attention.”
