Relationship
Not all snoring is created equal
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When people are unable to differentiate between your snore and a locomotive engine or a trumpet that could break down walls, it may not just be a nuisance to your bed and housemates, but it may signal a serious medical condition.
Loud snoring may be a warning that you have Sleep Apnoea, a condition that opens doors to several serious life-threatening complications.
Not every snoring is associated with sleep apnoea and also there may be sleep apnoea without snoring.
Sleep Medicine is no luxury, we need to do everything possible to get good quality sleep, especially when sleep is one of the greatest legal performance enhancing ‘drugs’ known to man.
In sleep apnoea, breathing repeatedly stops and starts during sleep. It may be as often as 30 times in an hour. This shortchanges our brain of oxygen, and it is a potentially dangerous sleep disorder.
Types of Sleep Apnoea;
• Obstructive Sleep Apnoea (OSA)
o The commonest by far. Throat muscles relax and block flow of air
• Central Sleep Apnoea
o Brain does not send proper signals to muscles controlling breathing
• Complex Sleep Apnoea
What may signal Sleep Apnoea/ What to look out for
• 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
• Difficulty staying asleep, known as insomnia
• Excessive daytime sleepiness, known as hypersomnia
• Difficulty paying attention while awake
• Irritability
• You may just not be able to complete a movie?
• Involved in minor accidents at home, work or even on the road?
Get checked out. Even children may suffer from sleep apnoea.
What increases our chance of developing Sleep Apnoe?
• Excess weight or fat.
• Neck circumference. People with thicker necks might have narrower airways.
• A narrowed airway. Tonsils or adenoids also can enlarge and block the airway, particularly in children.
• Being male. Men are two to three times more likely to have sleep apnea than women. However, women increase their risk if they’re overweight or if they’ve gone through menopause.
• Being older. Sleep apnea occurs significantly more often in older adults.
• Family history. Having family members with sleep apnea might increase your risk.
• Use of alcohol, sedatives or tranquilisers.
• Smoking. Smokers are three times more likely to have obstructive sleep apnoea
• Nasal congestion. If you have trouble breathing through your nose — whether from an anatomical problem or allergies — you’re more likely to develop obstructive sleep apnea.
• Medical conditions. Congestive heart failure, high blood pressure and type 2 diabetes are some of the conditions that may increase the risk of obstructive sleep apnea. Polycystic ovary syndrome, hormonal disorders, prior stroke and chronic lung diseases such as asthma also can increase risk.
What complications may
occur from untreated Sleep
Apnoea
Sleep apnea is a serious medical condition. Complications of OSA can include:
• Daytime fatigue. The repeated awakenings associated with sleep apnea make typical, restorative sleep impossible, in turn making severe daytime drowsiness, fatigue and irritability likely.
You might have trouble concentrating and find yourself falling asleep at work, while watching TV or even when driving. People with sleep apnea have an increased risk of motor vehicle and workplace accidents.
You might also feel quick-tempered, moody or depressed. Children and adolescents with sleep apnea might perform poorly in school or have behaviour problems.
• High blood pressure or heart problems. Sudden drops in blood oxygen levels that occur during OSA increase blood pressure and strain the cardiovascular system. Having OSA increases your risk of high blood pressure.
OSA might also increase your risk of recurrent heart attack, stroke and irregular heartbeats, such as atrial fibrillation. If you have heart disease, multiple episodes of low blood oxygen (hypoxia or hypoxemia) can lead to sudden death from an irregular heartbeat.
• Type 2 diabetes. Having sleep apnea increases your risk of developing insulin resistance and type 2 diabetes.
• Metabolic syndrome. This disorder, which includes high blood pressure, abnormal cholesterol levels, high blood sugar and an increased waist circumference, is linked to a higher risk of heart disease
• Liver & Kidney problems
• Sleep-deprived room or house mates
• Complications during surgery and also with some medication
Lifestyle modifications that may help
• Lose excess fat. Even a slight weight loss might help relieve constriction of your throat. In some cases, sleep apnea can resolve if you return to a healthy weight, but it can recur if you regain weight.
• Exercise. Regular exercise can help ease the symptoms of obstructive sleep apnea even without weight loss.
• Avoid alcohol and certain medicines such as tranquilisers and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.
• Sleep on your side or abdomen rather than on your back. Sleeping on your belly has many posture related challenges but we may adopt that briefly as we work on definitive treatment.
• Don’t smoke.
Diagnosis and Treatment
There is help so if you think you may have sleep apnoea do not hesitate to speak to your doctor.
A few questions, examination and Sleep Studies and a diagnoses may be reached and the appropriate treatment, advice or support systems put in place.
Yes, the options vary from just lifestyle modifications to the famous CPAP, implants and even surgery BUT do seek help, not only will you feel brand-new when the condition is resolved, you may be saving relationships.
……definitely not all snoring is created equal. Find out about yours.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd (HE&W Group)
(dressel@healthessentialsgh.com)
*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week (1) – “I am hard pressed to choose the greatest legal performance enhancing drug. Is it good quality Sleep or Exercise?”
By Dr. Kojo Cobba Essel
1. Talk early and often
It is never too early to start talking with and listening to your children about the first day of school. Ask them what they think school will be like and see if they have any specific concerns so that you will have time to address it over the next couple of weeks. It is totally normal to have first day jitters.
2. Go to the orientation
If your child’s school is hosting an orientation or back-to-school night, take advantage of it. Often children are worried that they will not know how to get to the bathroom, where to eat lunch, or how to get to a locker. If your school does not offer one or you are unable to make it, ask the teacher if it would be possible to stop by for a visit. Teachers are usually in their classrooms prepping for the new school year in advance.
3. Meet the teacher
For kids, wondering if they will like their teacher is a big source of fear. If your child isn’t comfortable in the teacher’s classroom, he or she will be less likely to be ready to learn. Many teachers will make themselves available for a phone or video call or will return an email if a visit is not possible.
4. For younger children, read books or watch educational cartoons
In August, local libraries will often display books about starting school or going to a new school. These materials can help children read about and see what a typical day will consist of and what they will learn in school.
5. Take your kids shopping with you
Your kids will be more excited to use their back-to-school supplies if they picked them out. Doing so will help them feel prepared and will also provide an opportunity to talk about how the new supplies might be used in the coming year.
6. Set up school “zones” and establish clear expectations
At home, establish a location for school materials such as a place to put backpack and lunchbox, and set up a distraction-free homework zone (like the kitchen table with the TV turned off and phones/tablets put away). Set up homework and study times (for example, Monday–Thursday from 3:30–5 pm) to help manage expectations and build and maintain good routines.
7. Practice your new routine
Both children and adults can benefit from practicing the new school routine one to two weeks before school actually starts. Stage a morning dry run to see how long it takes you and your children to get out of the door in the morning. It will not only help you predict how early you and your kids need to get up, but your children will benefit from learning what to expect each weekday.
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Having a good relationship with your child’s teacher will make it easier for you to share concerns and work together to help your child thrive. Here are some tips for building a partnership. Here are some tips to help parents build a good relationship with their child’s teacher.
1. Meet with the teacher and staff early
Teachers are usually swamped at the start of the school year. But try to meet as soon as the teacher can. At your first meeting, find out how the teacher prefers to communicate it can be either by phone, email, or some other method.
2. Help the teacher get to know your child.
Sharing information is key to a good parent-teacher relationship. Tell the teacher about your child’s interests, strengths, and challenges. If your child has an special need, make the teacher a aware, and let the him or her know about situations outside of school that might impact your child’s learning or behaviour.
3. Be respectful of the teacher’s time.
Be on time for appointments, whether they are phone calls, video meetings, or parent-teacher conferences. Try to wrap things up within the allotted time. The teacher may have other parents scheduled after you or other meetings and commitments. You can always set up another call to finish up.
4. Recognise the teacher’s efforts.
If you are meeting in the classroom, look for displays of students’ work or teaching materials that you can compliment. If you are somewhere else, start things off with a positive statement, like something your child enjoys about the teacher’s class.
5. Never talk negatively about a teacher in front of your child.
Showing your respect for a teacher will set a good example for your child.
6. Participate in school events.
Take part in school events when possible. This shows that you’re part of the school community and want to be supportive. Offer to volunteer in a way that works for you, whether it’s at school or at home on your own time.
7. Say “thank you.”
Show your appreciation for the big or little things the teacher and other staff do for your child. Thank-you notes and emails can go a long way toward building positive relationships.
