Snoring , Sleep Apnoea and Insomnia
Snoring , Sleep Apnoea, Insomnia,
Waking up in the middle of the night after only two to three hours sleep, frequent visits to the toilet at night, waking up tired , waking up with a dry mouth, blocked nose…. Sound familiar?
We all need a good night’s sleep. It is the elixir of our soul. But for many of you it is elusive despite your best efforts. You do not wake up refreshed. It makes daytime a struggle, you aim mainly to get to just through it and catch a power nap at some stage.
Quality sleep is essential, our brains and bodily organs depend on it. Science is now showing just how vital it is. Sleep involves a range of complex functions associated with memory, our ability to learn, brain development and cleansing, appetite, immune function, and ageing. It is important to get it right to the best of your ability.
If you are a snorer, or if your partner has told you that you are a snorer, do take note.
Left untreated, snoring may progress into sleep apnoea, high blood pressure or cardiovascular complaints and marital problems!
A snorer will breathe through his / her mouth, nose, or both.
Snoring is a sound created from turbulent airflow. It is noisy breathing during sleep caused by the exchange of a large volume of air through a narrowed space, which in turn causes the tissues of the nose and throat to vibrate.
It is estimated that 45% of men and 30% of women snore habitually.
Snoring can affect any member of the family, men women and children.
What is Insomnia.
People with insomnia find it difficult to fall asleep, may wake up a number of times during the night, or just wake up very early in the morning, and feel tired on waking .
Insomnia is a state where you are never fully asleep and never fully awake.
The impact on your day is immense. You may be experiencing low energy levels, moodiness , and problems with concentration and memory. You are not alone.
It is estimated that one in ten adults suffers from insomnia and this increases to one in five adults over the age of 65
Sleep Apnoea is a pause in breathing during ones sleep pattern. Apnoea means without breath.
It can last several seconds or several minutes several times an hour, every hour during the night.
You may wake feeling like you have run a marathon!
The following symptoms result from sleep apnoea:
- Excessive daytime sleepiness,
- Waking up tired, dry mouth dry throat,
- Headaches in the morning,
- Problems with concentration and memory,
- Heartburn or reflux,
- Sweating during sleep .
- Breathlessness at rest or during exercise.
- Chest pain, hypertension,
- At night the snoring is loud, and there may be loud snorts and gasps upon resumption of breathing.
Presently, although there are some 6,500 / 7,500 patients diagnosed in Ireland with Obstructive Sleep Apnoea (OSA). European Union medical research indicates that somewhere in the region of 95/105,000 people in Ireland actually suffer from the disorder, ranging from mild to severe.
Some of the problems facing people with untreated Obstructive Sleep Apnoea Syndrome (OSAS) are:
- lack of understanding of the condition
- lack of meaningful support for sufferers
- work performance and reliability diminish
- danger to themselves & work colleagues vis-a-vis health & safety, especially driving
- severe reduction in short term memory
- severe disruption to social and family life
- a real threat to their quality of life
- possible early death!
Sleep apnoea does not develop overnight. It is a consequence of chronic over breathing, over many number of years.
How you breathe during the day effects how you breathe at night and how you breathe at night effects how you are during the day.
How does the Buteyko breathing programme help me
Through the programme you will learn the effects of over breathing. You will be guided in how to recognise it in yourself and how to reverse it.
You will also learn:
- How to unblock your nose and the importance of nose breathing
- How to stop snoring, sleep apnoea, and insomnia by addressing breathing volume during the day and night.
- How to sleep right through the night without disruption
- and wake up feeling refreshed in the morning!
- How to Eliminate fatigue, brain fog and daytime tiredness.
The exercises are simple to understand and user-friendly.
No special equipment required.
They are suitable for adults of all ages, teenagers and children.
As part of the programme you will be required to do some breathing exercises. How you do the exercises can be worked to suit your schedule. Generally speaking, to make a difference in your life, you will be asked to commit to doing an hour of exercises. over the period of the programme This can be done 10 minutes by 6, or 20 minutes by 3, or 30 minutes by 2 etc.
You will feel the benefits over the period of the programme. Poor breathing habits can be changed. Good breathing habits can be fostered.
The most important thing is to take Action.