Seven to nine hours of sleep per night for adults is essential for overall health, as it is a crucial period for the body to repair tissues, consolidate memories and regulate hormones. It boosts immune function, reduces risks of chronic disease, improves cognitive performance and regulates mood.
So why do adults not get better sleep, and what role could sleep apnea play in chronic lack of sleep? SBL Pulmonologist and Sleep Medicine Provider Ali Warda, MD, said sleep apnea is an under-diagnosed condition that negatively affects people’s overall health. In a recent interview, he talked about the dangers of not treating sleep apnea and offered tips for improving sleep.
What is sleep apnea and why do you believe it is an under-diagnosed disorder?
When people suffer from sleep apnea, they repeatedly stop breathing during their sleep. The stop-and-start nature of that breathing causes the body to experience a lack of oxygen. Sleep apnea can be an under-diagnosed disorder because people may not realize that they stop breathing or that it negatively affects their bodies.
What are signs that someone may have sleep apnea?
Snoring can be a big indicator, though it is important to note that snoring does not always mean someone has sleep apnea. Other symptoms include regularly feeling sleepy during the daytime, sleeping more than usual in the daytime and not feeling rested even after sleeping seven or eight hours.
What are the dangers of not treating sleep apnea?
The most significant side effect is hypertension (high blood pressure). If not treated, the risk of stroke or heart attack increases because of the hypertension. Atrial fibrillation [an irregular heart rhythm] is also a possible side effect. Unfortunately, I have seen people who were treated for years for cardiovascular issues without having had a sleep study only to realize later that sleep apnea was the underlying cause. There is also some correlation between sleep apnea and reduced cognitive function.
Are there alternatives to CPAP machines for treating sleep apnea?
Continuous positive airway pressure (CPAP) therapy is one of the most common and effective treatments for sleep apnea. However, other options may be appropriate for some patients depending on the severity of the condition.
Alternatives can include oral appliance therapy, which uses a custom dental device to help keep the airway open during sleep. In certain cases, weight loss, positional therapy or surgical procedures may also help improve breathing during sleep.
Patients should consult with sleep specialists to determine the most appropriate treatments for them as individuals.
What are some general pieces of advice you can share for good sleep health?
A regular sleep schedule is important, so people should try to go to bed and wake up at consistent times. They should avoid anything that gives off blue light, such as televisions, phones or tablets, right before bedtime [at least 30 minutes before bedtime, though 60 minutes is preferred.] Blue light reduces melatonin production, which results in delayed sleep onset and reduced sleep quality. They should avoid eating right before bedtime [two to three hours before bedtime to prevent metabolism-related sleep disruption and gastric reflux.] Quality sleep is imperative, so I advise people who have difficulty sleeping to consult their primary care providers.