Sleep apnea is not an uncommon sleep disorder. Nearly 20% of the adult population (1 in 5) is living with sleep apnea. It also attacks children, though at a much lesser extent (2 to 3%).  Sufferers tend to wake up several times in course of their sleep during night.

A loud snoring sound may wake them up several times in the night. Breathing stops during such interval periods and sufferers find difficulty in resuming breathing. But there is hope for sufferers of sleep apnea and their spouses and family members. If sufferers undergo proper medical treatment and follow doctor’s advices sincerely, living happily in spite of having sleep apnea is not a distant dream.  Remember, untreated sleep apnea disorder in patients can lead to critical health conditions in later stages.

Before coming to the ways of dealing this sleep disorder, let us have a look at the classifications of sleep apnea. Sleep specialists classify sleep apnea as follows:

• 5 to 15 breathing interruptions per hour: Mild sleep apnea
• 15  to 30 breathing interruptions per hour: Moderate sleep apnea
• Over 30 breathing interruptions per hour: Severe sleep apnea

The severity of this sleep disorder is also judged by several other factors, such as:

• How sleepy you feel
• The dip in the oxygen level in your lungs
• Other ailments, such as heart diseases

You can get help with sleep apnea by following certain checkpoints in your day-to-day hygiene. These precautionary steps, if adhered to, can immensely boost up your condition. However, they are not replacements to your medical treatments; they are only positive inducements in your battle with sleep apnea.

You have to keep a watch on the following:

• Your body weight
• Your dietary habits
• Abstinence from alcohol and caffeine
• Abstinence from smoking

Most people suffering from sleep apnea are overweight. If you do not get proper restful sleep, your brain finds it difficult to determine whether you are hungry or full. For sleep apnea patients, overeating becomes a common phenomenon and as a result they get bulkier. Being overweight will pave the way for host of other ailments like diabetes and heart ailments.

In order to avoid overeating keep watch on the following:

• Eat food in moderate quantities
• While purchasing packed food, watch out for items having low calorie value, but rich in nutritional content
• Prefer vegetable based snack/popcorn
• Do not skip breakfast/meals
• Your food items should belong to four broad categories: bread and grains, fruits and veggies, meat/alternative proteins, and dairy products

Exercising is also a great tool for keeping sleep apnea at bay. Exercising gives you better endurance power, more energy and lower blood pressure. Your risk of heart attack or stroke also goes down. Walking is also a good exercise. You can also use the stairs instead of the elevator. You can also do activities like swimming or dancing that is of interest to you.

Some medications (for other ailments) have an adverse impact on sleep apnea. Tranquilizers and muscle relaxants fall into this category. While seeking sleep apnea treatments from your sleep specialist, discuss all medications that you are having, including Over The Counter medicines.

Alcohol and caffeine cause sleep disturbances if taken within four hours of your bedtime. Avoid alcohol, tea, coffee, chocolates and cola prior to sleep. Smoking is also a big hindrance to your sleep. Get rid of this unhealthy habit as it can make your nose stuffy and irritated. This in turn interferes with CPAP therapy, the most popular among sleep apnea treatments.

Here are a few suggestions for better living with sleep apnea.

• Follow your doctor/sleep specialist’s advice
• Apart from sleep apnea treatments which make sleeping easier for you, lifestyle changes (as outlined above) will help you to combat the disease better.
• Wearing mask at night (as part of CPAP therapy) will help improve breathing
• In some cases, surgeries might help. Removal of tonsils and adenoids, and uvula (the tissue hanging from the back wall of your mouth) might become necessary. These surgical processes will ensure smooth passage of air through your respiratory tract.
• You have to have follow-up meetings with your doctor/sleep specialist to ensure that the treatment is working.

If your partner or family member has sleep apnea, you should extend the requisite support that he or she deserves. If your partner gets proper treatment, you can also be ensured of a proper sleep. Learn about the treatment methods prescribed to him/her and encourage your partner to continue with the treatments. Your partner also needs encouragement when he/she tries to quit smoking or undergo a weight-loss program. Living with sleep apnea patients involves adequate care giving and co-operation.