Latest news with #sleepspecialist
Yahoo
4 days ago
- Health
- Yahoo
"I can't even tell you how important this is" — expert reveals why 90% of women don't know they have sleep apnea
When you buy through links on our articles, Future and its syndication partners may earn a commission. Sleep apnea is a condition where your breathing temporarily stops or is disrupted during the night. When you experience this, your brain automatically wakes you from your slumber. You might let out a loud snore, a snort or make a gasping sound in order to breathe again. In women, snoring can be much less pronounced so it's not as easy to tell from this symptom alone. Women are more likely to experience daytime sleepiness, impaired focus and mood changes. This can lead to delays in diagnosis as sleep apnea in women can be mistaken for anxiety, depression and menopause. As the signs are more subtle, research suggests as many as 90% of women who have sleep apnea may be unaware they have it. We've chatted with a sleep medicine specialist and a clinical sleep educator to find out more about this important sleep health topic for women. What is sleep apnea? 'Sleep apnea is a condition where breathing stops or is disrupted at night time, eroding an individual's quality of sleep,' explains Dr Anthony Izzo, a board-certified neurologist and sleep medicine specialist who is Sleep Center Medical Director at St Vincent Hospital. 'Each time breathing stops, the brain receives an alert about low oxygen, and it's forced from a deep stage of sleep to a light stage to brief wakefulness in order to address the alert.' There are two main types of sleep apnea: obstructive and central. Obstructive sleep apnea (OSA) is much more common says Dr Izzo. 'OSA occurs because tissues in the top of the airway, behind the nose and mouth, collapse down when the muscles that keep them up relax during sleep as this blocks the flow of air to the lungs,' he explains. 'Central sleep apnea happens when the brain doesn't create the right signal to breath,' he adds. 'It's associated with underlying medical conditions like congestive heart failure, lung diseases, or long-term use of opioid medications. But we don't see much of this in clinical practice.' Does sleep apnea affect women differently to men? Yes, it very much does. Women are more likely to experience subtle symptoms such as mood changes and not being able to focus or concentrate well day after day. This means diagnosis can be delayed or the condition can be mistaken for the symptoms of the menopause or depression. 'I can't even tell you how important this is as sleep apnea in women often goes undiagnosed,' explains Lauri Leadley, clinical sleep educator, president and founder of Valley Sleep Center. 'The symptoms are sometimes attributed to general life challenges such as stress, and the menopause. But the truth is sleep apnea in women is overlooked.' Symptoms of sleep apnea in women Although men and women do experience some similar symptoms of sleep apnea, like snoring, there are also differences. Women are more likely to experience these subtle signs. Frequent morning headaches If you're prone to starting your mornings with a dull headache, this could be a tell-tale sign. Morning headaches that are present as soon as you wake up are associated with obstructive sleep apnea. A 2015 study published in the Journal of Headache and Pain looked at 48 people who had been diagnosed with OSA and experienced morning headaches. They found 25% had morning headaches for more than 15 days per month. Mood changes Obstructive sleep apnea and its impact on sleep quality can also worsen feeling anxious, irritable and impatient. It can affect your mood and could also lead to depression. 'Sometimes when your symptoms aren't severe, it can be easy to write them off as nothing to worry about,' Lauri explains. 'But my advice is to be mindful about frequent mood swings that regularly leave you feeling anxious or low. No, it is not just you being bitchy or hard to deal with.' Forgetfulness and fuzzy thinking Although women with sleep apnea are less likely to experience loud snoring as they suddenly wake during the night, the condition can still disrupt their sleep quality. Unsurprisingly, this has a knock-on impact on your cognitive health. You may have difficulty thinking clearly, and your attention, focus and concentration can also be impaired. 'Having trouble with focus or memory throughout the day may be the only symptoms a woman with sleep apnea experiences, even though they might not think it's related,' explains Dr Izzo. Dry mouth in the morning Regularly waking up with a dry mouth or sore throat can also indicate obstructive sleep apnea. It's regarded as a key symptom in OSA and it's caused by your breathing being impaired throughout the night. This can lead to a drop in oxygen concentration as a result of open-mouth breathing. Your mouth then becomes dry and you could also be more likely to experience morning headaches too. Needing to go the toilet more at night 'Frequent urination during the night can also be a sign of sleep apnea in women,' says Lauri. As OSA causes frequent sleep disruptions, you may find this makes you want to go to the toilet more during the night. If you find you're waking to urinate several times at night, it could still indicate OSA (even if it seems like a separate and unrelated issue). What causes sleep apnea in women? Some of the causes of OSA are similar for both men and women. For example, weight gain and the shape or anatomy of the upper airway. With central sleep apnea, it's often associated with underlying medical conditions such as congestive heart failure and lung diseases. We also see sleep apnea worsen during menopause Hormonal changes can play a key role in the onset of sleep apnea in women as Dr Izzo explains. 'We know that sleep apnea typically can happen in patients without a prior history, starting in the second trimester of pregnancy. It can worsen in severity throughout the second and third trimesters,' he says. 'We also see sleep apnea worsen during menopause, although typically patients will have already been diagnosed pre-menopause in this situation,' he adds. 'Menopause is often associated with weight gain, which in turn, worsens sleep apnea severity.' How women can treat sleep apnea While the symptoms of sleep apnea may present differently, the solutions remain largely the same. But it's different for everyone, so be sure to speak directly with a physician. Below are common treatments for sleep apnea. Lifestyle changes For mild sleep apnea, lifestyle changes, such as quitting smoking and losing weight and improving sleep hygiene can be very beneficial in treating the condition. If you also have allergies which affect your breathing such as allergic rhinitis, your physician or sleep specialist could suggest a treatment that could help to mitigate your allergy symptoms. Keeping regularly active is good for your lungs as well as your general health and could help to reduce the number of breathing pauses you experience while you sleep. CPAP mask If lifestyle changes don't fully help to treat your sleep apnea symptoms, you may be provided with a continuous positive airway pressure (CPAP) machine and mask. 'A CPAP mask is considered first line for sleep apnea as it's effective for all severities of OSA,' says Dr Izzo. The machine works by delivering air at pressure through a mask that is placed over your nose and mouth. It can help to keep your airways open to prevent impaired breathing while you sleep. Mouthguard Another treatment alternative for mild to moderate sleep apnea is an oral device such as a sleep apnea mouthguard that you would wear at bedtime. These are designed to keep your throat open while you sleep to lessen symptoms. They work by preventing your tongue from blocking your throat and this can help to prevent snoring. Another option is a mouthguard that works slightly differently by moving your lower jaw forward to keep your throat open. These oral devices are easier to use but you may not find them comfortable, and they may not work for everyone.
WebMD
23-05-2025
- Health
- WebMD
Finding the Best Sleep Positions for You
Chances are, one thing about your sleep routine stays the same. Even if your bedtime changes or you wake up at different times each morning, there's probably one sleep position you use consistently. But it's possible the position you find most comfortable can cause health problems, ranging from aches to sleep apnea. Learn about the pros and cons of common ways to sleep, and discover tips for making each position better for your health. Why Sleep Positions Matter for Your Health Experts link your sleep position to some health conditions. How you sleep may make them better or worse. "Not only does it impact your sleep quality at night — how well you're sleeping or perceiving to have slept — but it can impact any existing medical conditions, like cardiovascular issues, sleep apnea, GERD, or even conditions like pregnancy," says Daniella Marchetti, PhD, a licensed clinical psychologist and sleep specialist with Rise Science in Chicago. Sleeping on your back can cause your tongue and jaw to hinder your airway, worsening snoring and sleep apnea. If you have heart failure, you may have shortness of breath while sleeping on your left side. How to Find Your Perfect Sleep Position Finding your perfect sleep position is based on your needs — whether it's comfort, restful sleep, or managing any medical conditions. "For someone who doesn't have a specific medical condition, the best position is always going to be the one that maintains proper spinal alignment with an even weight distribution," Marchetti says. Here's a look at some sleep positions and who may benefit from them: Back. Try sleeping on your back if you have neck or back pain. Side. If you snore, have sleep apnea, congestion, or are pregnant, side sleeping could help (sleeping on your left side is often the best choice). Stomach. This position doesn't help most people and can cause further problems, such as back, neck, and shoulder pain. Propped up. If you have a cold, flu, or acid reflux, try raising your head with a wedge pillow or a bed that inclines. If you haven't been sleeping well and want to try a new position to see if it helps, be patient. A habit like that can take a while to change, especially if you've been hitting the sack the same way for years. Get a new supportive mattress if you want to sleep on your back, or a contour pillow for between your knees if you're switching to your side. Fetal Position The fetal position is the most popular way to sleep. It is favored by more than 4 out of 10 people, especially among women, who are twice as likely as men to sleep curled up on their side. For the most part, it's a healthy way to doze because it allows your spine to rest in its natural alignment. The fetal position might also help ward off conditions such as Alzheimer's or Parkinson's. Recent research on animals suggests that your brain does a better job of clearing waste that can lead to these neurological diseases when you're sleeping on your side rather than on your back or stomach. This position's also good for: Pregnant women. You should stick to lying on your left side while expecting. It improves circulation to your growing baby and prevents your uterus from pressing against your liver. Obstructive sleep apnea (OSA). It can help with snoring and airway blockages linked to OSA. Back pain. To ease back pain, try sleeping on your side with a pillow or rolled-up towel between your knees to keep your spine aligned. Acid reflux. Be sure to sleep on your left side to ease heartburn or acid reflux. Avoid sleeping in the fetal position if you have shoulder pain, as it can cause more pressure on this area. If you're trying to avoid facial wrinkles, remember that sleeping on your side pushes your face into your pillow, causing more wrinkles on that side. Make it better: Stretch out a bit. Pulling your body into a tight ball or curling forward too much limits your lungs and diaphragm. A more relaxed back encourages easy breathing. Log Position Do you sleep on your side but with both arms down, close to your body? You're in fairly good company, as 15% of people prefer to catch their ZZZs in the log position. And that's great because it's good for your health. Resting on your side, with your back mostly straight, can help cut down on sleep apnea. It can also lower neck and back pain since your spine stays aligned. Although the fetal position is a common sleep posture for many Americans, it isn't ideal because of the curvature of your body in this position. It disrupts the alignment of your head, shoulders, and hips, and can lead to aches and pains the next day. It may also cause breathing issues, as being curled too tightly can restrict your diaphragm. Make it better: Place a soft pillow, folded blanket, or towel between your knees to ease pressure on your hips. Freefall Position As if sinking into the clouds, you're lying on your stomach with your arms tucked under your pillow or on either side of your head. It may seem cozy when you're snuggling into bed, but sleeping on your stomach can lead to lower back, neck, and shoulder pain. You're also more likely to toss and turn as you try to get comfortable on your belly than while in other positions. But it may help with snoring and sleep apnea. Make it better: Avoid a stiff pillow, as it can put your neck at an awkward angle and cause pain. Try propping a softer pillow slightly under your forehead, and sleep facing the mattress, rather than turning your head to one side. This will help keep your airway open. Soldier Position Flat on your back, with arms by your side — this posture can cause snoring, which affects half of all adults at some point and is more common the older we get. Snoring isn't just annoying for the person next to you or in a nearby room. It can disturb your sleep and lead to thickening or other problems with the carotid artery, which supplies blood to your brain, face, and neck. This position also isn't a good choice if you're prone to sleep apnea — shallow breathing or pauses in your breath that prevent restful sleep. Sleeping on your back can lead to a sore lower back as well. There is one big pro to this position — it can help with acid reflux. Be sure to raise your head, though. Another benefit: You're more likely to stay in this position throughout the night (less tossing and turning), and it helps keep your spine aligned. Make it better: To help avoid aches in this face-up position, place a pillow or rolled-up towel under your knees. It supports the natural curve of your spine and can lower your chances of back pain. If you're snoring or have sleep apnea, it's best to sleep on your side. Starfish Position You're on your back for this one, but your legs are spread apart, and your arms are bent up on either side of your head. Like the soldier position, this position too can help with acid reflux, but it also makes you more likely to snore and can worsen sleep apnea. The starfish position may also help with: Shoulder pain. Research shows you're less likely to have this type of pain when sleeping in the starfish position than in the soldier position. Lower back pain. While sleeping on your back can sometimes cause more back pain, research shows the starfish position can soothe it. Neck pain. Keeping your spine aligned in the starfish position could help you avoid neck pain. Wrinkles. Sleeping on your back is less likely to cause wrinkles than sleeping on your side. Make it better: Put a pillow under your knees before you doze off. If your mattress is soft or worn out, swap it out for one that's firmer. Support for your spine will help you avoid back pain. What Is Sleep Style? Your sleep style is your body's natural tendency to sleep at a specific time, called its chronotype. You may naturally be an early riser or more likely to stay up late. Chronotype can affect everything from your desire for food and exercise habits to your core body temperature. Depending on your chronotype, you may feel more awake during one part of the day and drowsier at other times. Chronotype is similar to circadian rhythm — your built-in body clock that controls your sleep-wake cycle — but there are differences. Circadian rhythm responds to cues in the world around us, such as light and room temperature. Your body then releases the hormone melatonin, which helps you sleep. Chronotype, on the other hand, is more fixed. Researchers think your age, sex, and other genetic factors decide it. Four sleep styles To figure out your chronotype, think about what time you naturally wake up without commitments such as work or school. It's also when you feel most focused and alert. Four common sleep styles are: Morning lark. Also known as early birds, you wake up bright and early. You're also most productive in the morning, with your activity declining by the evening. Night owl. You usually don't go to sleep until after 1 a.m. And you feel most alert later in the day, even though you may need to wake up early in the morning. Around 15% of people are night owls. Hummingbird. Most of us fall somewhere between morning larks and night owls. Experts call this sleep type a hummingbird, and they think 55% of all people are in this group. You thrive following a standard daytime work schedule but still have enough energy for evening tasks. Bimodal. Researchers are studying this fourth chronotype. Bimodal means you may have both morning and evening tendencies and peaks of activity at each time of day. Your sleep style usually depends on your sex and can change as you grow older. Takeaways Your sleep position can make certain health conditions better or worse. When finding your best sleep position, think about comfort and any medical conditions, such as back pain or acid reflux. The most popular sleep position is the fetal position, which naturally helps keep your spine aligned. Other sleep positions include log, freefall, soldier, and starfish. Each has benefits and drawbacks.
