My husband Mark and I are both loud snorers. I don’t snore as much as I used to, but I have not been able to kick it entirely.
Most of the time this is OK because we sleep in separate rooms unless we are on vacation. He usually gets to sleep first, and I have spent more than one night in the hotel bathroom with my hands over my ears.
He has been diagnosed with sleep apnea.
Sleep apnea is a sleep disorder in which a person’s breathing repeatedly stops and starts during sleep. Obstructive sleep apnea is the most common form. It occurs when throat muscles relax and block the flow of air into the lungs
The most common symptoms of obstructive sleep apnea include:
- Loud snoring.
- Episodes in which you stop breathing during sleep — which would be reported by another person.
- Gasping for air during sleep.
- Awakening with a dry mouth.
- Morning headache.
Arthritis and sleep apnea have a few things in common. You may have difficulty going to sleep because of arthritis pain, and staying asleep long enough to feel rested. It can be difficult to get into a comfortable sleeping position or to fluff your pillow until it is in the right position.
You may be extra cranky because you’re sleep deprived. It’s easy to doze off several times a day, and you feel like you don’t have an ounce of energy.
This is all good information, but what can you do to control sleep apnea?
Get An Accurate Diagnosis
The first step is to make an appointment with your doctor. Ask if you need to do anything while you wait, such as keeping a sleep diary. I know, the whole thing is a pain in the rear, but anything that obstructs your breathing is serious.
Participate in a Sleep Study
Mark needed a sleep study. They are about as fun as a migraine, but you report to the sleep study center at night and are hooked up to different monitoring equipment. Then you climb into bed and go to sleep. Obviously, you are in a strange bed, but in the morning, when it is finally time to go home, you find out how many hours you actually slept.
It’s possible to do the sleep study at home, but if you have severe sleep apnea or other medical conditions, you need to be monitored at a sleep study center.
Make Some Lifestyle Changes
Lose Weight
Losing weight is at the top of the list. If you’re overweight or obese, even a moderate loss of excess weight may help relieve constriction of your airway. Losing weight can also improve your health and quality of life and might reduce your daytime sleepiness.
Exercise
When you have arthritis pain the last thing you may feel like doing is exercise. You don’t have to have a big drop in weight. Regular exercise can raise your energy levels and improve your overall health.
Do strength training for two days, and aerobic exercise for the rest of the week. Biking, walking, swimming, rowing, or dancing qualify as aerobic exercise. If you do something you enjoy, it is easier to incorporate that into your exercise plan.
Check Medications with Your Doctor
Ask your doctor if you can still take opioids, which are strong painkillers. These medications can slow down your breathing rate, which can cause your breathing muscles to relax too much.
Other drugs that might affect sleep apnea include:
- High-dose benzodiazepines
- Muscle relaxers
- Testosterone
- Atypical antipsychotics or other drugs linked to weight gain
Use a CPAP Machine
CPAP stands for continuous positive airway pressure. This device delivers continuous pressurized air through tubing into a mask that you wear while you sleep.
When you have sleep apnea, your breathing is interrupted during the sleep cycle. A CPAP machine helps keep your airways open by delivering continuous air through your nose and mouth.
Choose a Sleep Mask
You’ll need a doctor’s referral to get your sleep equipment. This is usually done at a sleep study center. The people that work there are very helpful and you can try on the mask alternatives to see which one will work the best.
Nasal Mask
If your doctor prescribes a high setting, and you toss and turn during the night, you may prefer a Nasal Mask.
A Nasal Pillow Mask
This mask allows you to wear your glasses so you can read or watch television. You don’t feel claustrophobic like you would in a full mask.
Full-Face Mask
This mask may be the best choice for you if you have nasal congestion and breathe through your mouth at night.
Final Thoughts
Treating your sleep apnea may involve a lot of trial and error, so work closely with your doctor and sleep technician. You’ll appreciate having more energy to do the things that you enjoy.
