What does Benphysio have to say about Tips to Relieve Shortness of Breath During Sleep Easily?

Tips to Relieve Shortness of Breath During Sleep Easily

What is Sleep Apnea (SA)?

SA is a breathing disorder that involves temporary reduction (hypopnea) or complete cessation (apnea) of breathing during sleep.

These episodes can last from a few seconds to several minutes and can occur multiple times throughout sleep.

SA is classified as either obstructive or central, depending on the underlying cause.

Key Features:

• Apnea: Complete absence of inspiratory airflow lasting at least 10 seconds.

• Hypopnea: Partial reduction in airflow for 10 seconds or more, accompanied by a drop in blood oxygen levels or changes in brain activity (e.g., awakening on EEG).

Obstructive Sleep Apnea (OSA):

• Prevalence: OSA is the most common sleep breathing disorder, affecting 9%–38% of the general population.

• Health Effects: OSA is associated with psychiatric, metabolic, and cardiovascular conditions such as depression, diabetes, hypertension, and stroke.

• Impact on Daytime Functioning:

• Causes sleep deprivation due to:

• Upper airway obstruction.

• Hypoxemia (low blood oxygen levels).

• Sleep fragmentation/arousals.

• Activation of the sympathetic nervous system.

Figure 1. Normal Airway vs. Sleep Apnea Airway (Dr. Tan, 2024)

Symptoms of OSA:

• Snoring.

• Excessive daytime sleepiness.

• Choking or gasping during sleep.

• Night sweats.

• Neurocognitive disturbances.

• Heartburn.

• Morning headaches.

• Maintenance insomnia.

• Erectile dysfunction.

• Nocturia (frequent urination at night).

How to Treat OSA:

1. Weight Loss Program/Diet Management

• A balanced diet rich in fruits, vegetables, whole grains, and high-quality protein.

• Very low-calorie diet combined with an active lifestyle.

2. Exercise

• Aerobic exercise and myofunctional therapy.

• Light cardiovascular training to strengthen the tongue, throat, and soft palate muscles.

Figure 2. Jaw Exercises (Lindfors, 2018)

3. Quit Smoking/Alcohol

• Stopping smoking and limiting alcohol intake to reduce the risk of airway obstruction.

4. Assistive Devices

• Positive Airway Pressure Devices:

• Continuous Positive Airway Pressure (CPAP).

• Bilevel Positive Airway Pressure (BiPAP).

• Mandibular Advancement Devices:

• Mandibular repositioning appliances.

Figure 3. CPAP Device for Sleep Apnea (Soares et al., 2008)

5. Breathing Exercises/Activities

• Various types of breathing exercises, such as diaphragmatic breathing.

• Playing wind instruments.

Additional Information:

• Women may present different symptoms than men, such as fatigue, insomnia, or depression, rather than snoring or gasping.

• It is estimated that 1 in 5 adults has mild obstructive sleep apnea (OSA), and up to 85% of cases go undiagnosed.

References:

• Adekolu, O., & Zinchuk, A. (2022). Sleep Deficiency in Obstructive Sleep Apnea. Clinics in Chest Medicine, 43(2), 353–371. https://doi.org/10.1016/j.ccm.2022.02.013

• Andrade, F. M., & Pedrosa, R. P. (2016). The role of physical exercise in obstructive sleep apnea. Jornal Brasileiro de Pneumologia, 42(6), 457–464. https://doi.org/10.1590/S1806-37562016000000156

• Andrisani, G., & Andrisani, G. (2023). Sleep apnea pathophysiology. Sleep & Breathing, 27(6), 2111–2122. https://doi.org/10.1007/s11325-023-02783-7

• Courtney, R. (2020). Breathing retraining in sleep apnea: a review of approaches and potential mechanisms. Sleep & Breathing, 24(4), 1315–1325. https://doi.org/10.1007/s11325-020-02013-4

• Huang, Z. J., & Scheiffele, P. (2008). GABA and neuroligin signaling: linking synaptic activity and adhesion in inhibitory synapse development. Current Opinion in Neurobiology, 18(1), 77–83. https://doi.org/10.1016/j.conb.2008.05.008

• Javaheri, S., Barbe, F., Campos-Rodriguez, F., Dempsey, J. A., Khayat, R., Javaheri, S., Malhotra, A., Martinez-Garcia, M. A., Mehra, R., Pack, A. I., Polotsky, V. Y., Redline, S., & Somers, V. K. (2017). Sleep Apnea: Types, Mechanisms, and Clinical Cardiovascular Consequences. Journal of the American College of Cardiology, 69(7), 841–858. https://doi.org/10.1016/j.jacc.2016.11.069

• Kaleelullah, R. A., & Nagarajan, P. P. (2021). Cultivating Lifestyle Transformations in Obstructive Sleep Apnea.Cureus, 13(1), e12927. https://doi.org/10.7759/cureus.12927

• Lindfors, E. (2018). Jaw exercises in the treatment of masticatory myofascial pain: efficacy, patients’ views, and dentists’ experiences. Corpus ID: 55706096

• Peppard, P. E., Young, T., Barnet, J. H., Palta, M., Hagen, E. W., & Hla, K. M. (2013). Increased prevalence of sleep-disordered breathing in adults. American Journal of Epidemiology, 177(9), 1006–1014. https://doi.org/10.1093/aje/kws342

• Soares, S. M., Oliveira, R. A., Franca, S. A., Rezende, S. M., Dragosavac, D., Kacmarek, R. M., & Carvalho, C. R. (2008). Continuous positive airway pressure increases inspiratory capacity of COPD patients. Respirology, 13(3), 387–393. https://doi.org/10.1111/j.1440-1843.2008.01263.x

• Stansbury, R. C., & Strollo, P. J. (2015). Clinical manifestations of sleep apnea. Journal of Thoracic Disease, 7(9), E298–E310. https://doi.org/10.3978/j.issn.2072-1439.2015.09.13