What is Obstructive Sleep Apnea?
Apnea means "cessation of breath”. Sleep Apnea is characterized by restless sleep, excessive daytime sleepiness, loud snoring, gasping, choking (may wake self up),confusion upon awakening, excessive perspiration during sleep and unrefreshing sleep. Associated features may include overweight, irritability, depression,morning headaches etc. These complaints are due to episodes of upper airway obstruction that occur during sleep, usually associated with a reduction in blood oxygen saturation. The upper airway can be obstructed by excess tissue in the airway, large tonsils or a large tongue. Another site of obstruction can be the nasal passages. Sometimes the structure of the jaw and airway can be a factor in sleep apnea. A sleep test, called polysomnography is usually done to diagnose sleep apnea. This painless test involves monitoring brain waves, muscle tension, eye movement, respiration, oxygen level in the blood and audio monitoring. (for snoring, gasping, etc.). .
Prevention is better than cure.
Avoidance of over weight by special care on diet, exercise and stress management can prevent the condition. Diet management includes
1. Avoid tamasic foods ( non-vegetarian foods, fried or fermented or stale foods) in dinner
2. Sleep in empty stomach by leaving a gap of at least 2 hours between dinner and going to bed.
3. Increase the quantity of fibre by including more of green leafy vegs, salads and fruits in the diet.
4. Avoid constipation.
Regular exercise through walking before going to bed is important to improve the quality of sleep and reduce the heaviness that leads to snoring. Practice of 21 rounds of Nadishuddhi Pranayama before going to bed is very valuable in reducing the problem of excessive snoring which is one of the major complaints in Sleep Apnea. Sleeping on your side is recommended.
Simple stretching and relaxation exercises of yoga can increase suppleness, enhance mental and physical relaxation, and improve the quality of sleep. Yoga is suitable for people of all ages. Do the exercises every day.
MERU VAKRASANA
Sit with legs straight
- The trunk of the body is upright and relaxed. Place the hands about 10 cm behind the body with the fingers pointing outwards
- Inhaling bring the left arm to the right side and place the palm or the fingertips beside the right buttock on the floor.
- Exhaling bend the left leg and place the foot on the outside of the right thigh on the floor. The body should be upright. The left buttock should remain in contact with the floor. Turn the upper body and head to the right, looking back over the right shoulder.
- Holding the breath remain in this position for a long as comfortable.
Inhaling return to the starting position. Repeat the exercise to the other side. |
