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L’apnée du sommeil se caractérise par des pauses respiratoires récurrentes pendant le sommeil pouvant durer de quelques secondes à plus d'une minute.

How to fight sleep apnea?

Sleep apnea or obstructive sleep apnea-hypopnea syndrome (OSAHS) is a disorder that can lead to serious health consequences as explained by many pulmonologists. It is characterized by recurrent breathing pauses during sleep that can last from a few seconds to more than a minute. These breathing pauses are often caused by an obstruction of the upper airways. The areas mainly affected are the nose, throat or mouth. This obstruction can be partial or complete, leading to a decrease in the supply of oxygen to the body.

Causes and risk factors of sleep apnea.

People with sleep apnea may experience many symptoms. Examples include loud snoring, frequent awakenings during the night, excessive daytime sleepiness, morning headaches, irritability, and decreased libido. Long-term consequences of the disorder may include an increased risk of heart disease, stroke, diabetes, and other health problems. The causes of this condition are numerous and may be related to anatomical, physiological, or lifestyle factors.

Anatomical factors

Certain anatomical features may increase the risk of OSAHS. Here are some examples:
  • Enlarged tonsils and lingual tonsils: These tissues located at the back of the throat can obstruct the airway during sleep, causing pauses in breathing.
  • Narrowed airways: Narrow airways, whether natural or caused by inflammation, infection, or injury, can increase the risk of sleep apnea.
  • Jaw position: A smaller jaw or a jaw position that pushes the tongue back can also obstruct the airway during sleep.
  • Face and neck shape: Certain face and neck shapes can increase the risk of sleep apnea. For example, a narrow jaw or short neck can compress the airway and make it more vulnerable to obstruction.
It is important to note that anatomical factors are not the only ones responsible for sleep apnea.

Physiological factors

In fact, there are also physiological factors that can increase the risk of sleep apnea. For example:
  • Gender: Men are more likely to suffer from sleep apnea than women, although the exact reasons for this disparity are not yet clear.
  • Age: The risk of sleep apnea increases with age. This may be due to a loss of muscle tone in the throat and an increase in body fat that can compress the airway.
  • Hormones: Hormonal changes in women, such as those that occur during pregnancy or menopause, can increase the risk of sleep apnea.
  • Metabolic disorders: Certain metabolic disorders, such as diabetes, high blood pressure, and thyroid disorders, can increase the risk of sleep apnea.
  • Neuromuscular disorders: Certain neuromuscular diseases, such as muscular dystrophy and multiple sclerosis, may increase the risk of sleep apnea.

Lifestyle habits

Lifestyle habits can also contribute to the development of sleep apnea. Such as:
  • Smoking: Smoking can irritate the airways and cause inflammation, which can make sleep apnea worse.
  • Alcohol and sedatives: Sedatives, such as sleeping pills, as well as alcohol consumption, can relax the muscles in the throat, increasing the risk of sleep apnea.
  • Overweight and obesity: People who are overweight or obese are more likely to develop sleep apnea because excess fatty tissue in the throat can block the airway.
  • Irregular sleep schedules: Irregular sleep can disrupt sleep cycles and contribute to sleep apnea.
  • Allergies and asthma: Allergies and asthma can cause inflammation of the airways, increasing the risk of sleep apnea.
  • Stress: Stress can cause muscle tension in the body, including in the throat, which can contribute to sleep apnea.
In summary, it is important to note that these lifestyle habits are not the only causes of sleep apnea. However, they can play an important role in its development and worsening. It is important to understand that this disorder is often caused by a combination of factors, and that a medical consultation is necessary. It will then be possible to obtain an accurate diagnosis and appropriate treatment. If you think you may be suffering from sleep apnea, it is recommended to consult a doctor to discuss the available treatments.

Our advice for fighting sleep apnea naturally.

Fortunately, there are steps you can take to combat sleep apnea that can help improve the quality of your sleep.

Change your sleeping and eating habits

One of the first things you can do to combat sleep apnea is to change your sleeping habits. This can include sleeping on your side instead of your back . Sleeping on your back can make the condition worse because the tongue and throat tissues obstruct the airway in this position. But also having regular sleep hygiene. Having a regular sleep schedule helps improve sleep quality and reduces the risk of sleep apnea. It is also important to create a comfortable, quiet, and dark sleeping environment.
Maintaining a healthy weight will also be decisive, because excess weight is one of the main risk factors. By losing weight, it is possible to reduce the risk of sleep apnea. It is advisable to do regular physical exercise. This will help improve the quality of sleep and reduce the risks. However, it is important not to exercise too close to bedtime. It is also important to have a light meal before bed. This helps avoid the risk of acid reflux which can obstruct the airways.

Have suitable bedding

Having suitable bedding can help limit sleep apnea. It promotes good posture and adequate support of the body during sleep. Indeed, poor posture can lead to compression of the airways, which can aggravate OSAHS.
A mattress that is too soft can also cause breathing problems. Insufficient support is not recommended for maintaining good posture. Conversely, a mattress that is too firm can create excessive pressure on certain parts of the body. This pressure would cause discomfort and discomfort that can also disrupt sleep. That's why we invented the Alba Pearl mattress, with so-called "perfect" comfort rated at 5 on a scale of 0 to 10 (0 being too soft and 10 too hard). It will keep your body in an appropriate posture to limit your sleep apnea.

Having a suitable pillow is also very important. It will maintain good posture of the head and neck. A good pillow allows optimal airflow in the airways. A pillow that is too flat or too thick can cause a bad position of the head. It will then increase the risks of obstruction of the airways. We recommend our alba Cloud pillow, which will offer you optimal support. It easily adapts to each morphology and sleeping position.
Choosing bedding made from natural materials helps reduce the symptoms of sleep apnea. Natural latex mattresses and pillows provide adequate support with naturally breathable materials. Natural latex helps maintain an optimal body temperature during sleep and promote good breathing. At Maison Alba , our products are 100% natural and you can enjoy the best for you at the best price.
Having the right bedding can help reduce the symptoms of sleep apnea by providing adequate support and promoting good posture during sleep, as well as allowing for optimal breathing. It is important to consider these different factors when choosing your bedding.

Undergo behavioral therapy

Behavioral therapy is a non-drug method that can help treat sleep apnea. These therapies can help reduce stress levels and improve sleep quality. These therapies will therefore directly combat sleep apnea.
Breathing exercises are a key component of behavioral therapy. They can help strengthen the muscles of the pharynx and improve airflow through the airway. Breathing exercises may include deep breathing techniques, neck and tongue muscle strengthening exercises, and diaphragmatic breathing exercises.
Muscle relaxation is another common technique in behavioral therapy for sleep apnea. This technique aims to reduce stress and anxiety levels that can worsen OSAHS. Relaxation exercises may include visualization techniques, meditation, and yoga.
Cognitive behavioral therapy is a more comprehensive approach that aims to change negative thoughts and behaviors associated with sleep apnea. This approach can help patients identify stressors and behaviors that make sleep apnea worse, as well as develop strategies to manage these stressors. Behavioral therapy can help treat OSAHS by improving lifestyle habits, strengthening throat muscles, reducing stress, and developing strategies to better manage symptoms. However, it is important to work closely with a healthcare professional to develop a personalized treatment plan that meets each patient's individual needs.

In conclusion, sleep apnea can be a serious and potentially dangerous disorder that can lead to adverse health consequences. There are several ways to combat this disorder, which include lifestyle changes, medical treatments, and behavioral therapies. It is important to consult a healthcare professional for an accurate diagnosis and appropriate treatment if you suspect that you have sleep apnea.