Use The Power Of Your Nighttime Breath 11 Things A Sleep MD Wishes All Women Knew About Snoring And

Use the Power of Your Nighttime Breath 11 Things A Sleep MD Wishes All Women Knew About Snoring and Sleep Apnea

About the author I'm Dr. Val - integrative sleep medicine physician, women’s sleep expert, and your guide to better sleep.

I'm a board-certified sleep and integrative medicine doctor, author, entrepreneur, the first AthletaWell sleep guide, author, mom of two, and most importantly a gal who loves getting her sleep!

I started Sleephoria after I began seeing an increase in midlife women in my medical practice who were struggling with sleep. As women, our hormones can affect everything such as our mood, energy levels, and yes, even our sleep; but what I want you to know is that there are ways to improve this, all of it. What began as a mere passion project of time, has grown into an online resource on sleep health and whole living available for women all across the globe. Thanks for reading.

Valerie Cacho, MD

Who wants more energy?

In this guide I share my insights on how you can gain more energy through the power of nighttime breath. I have worked with thousands of women who suffer from exhaustion from untreated snoring and obstructive sleep apnea. My hope is the following info helps you wake up refreshed and energized throughout the whole day.

Disclaimer The information in this guide is for educational purposes only and not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek the advice of your healthcare provider if you have any medical questions or concerns.

About Snoring and Sleep Apnea Let's start off by discussing snoring and obstructive sleep apnea. Picture this: you're lying on your back asleep, and air is flowing through your nose, down the throat, and into the lungs. Snoring occurs when there's a partial blockage of your airway and is similar to whistling. Now, obstructive sleep apnea (OSA) takes it a step further – it's a more complete blockage of your upper airway that happens exclusively during sleep, where you can be observed to hold your breath. It often results in gasping or choking yourself awake however this isn’t always something you realize. Left untreated this breathing pattern can lead to daytime sleepiness, fatigue, morning headaches, and memory concerns, to name a few. Which brings me to the..

11 Things A Sleep MD Wishes All Women Knew About Snoring and Sleep Apnea 01 Women snore Many women may not realize that they snore, as it’s often considered culturally not acceptable. However, research has shown that women snore just as loudly as men.

Understanding your snoring patterns is the first step towards addressing potential sleep issues.

02 Spot Lesser-Known Symptoms in Women Snoring is just one of the common symptoms of obstructive sleep apnea (OSA). Other signs include gasping, choking for air, and breath-holding episodes, known as apneas.

Additionally, subtle symptoms like waking up with a morning headache, increased irritability, and persistent fatigue can also indicate OSA.

03 Treat Your Nasal and Sinus Allergies

04 Peeing at night is more than a nuisance

Blocked noses from allergies can be a roadblock to quality sleep.

Whether it's mucus, enlarged turbinates, or tissue swelling, addressing these issues can significantly improve your ability to breathe and sleep peacefully.

Frequent nighttime urination, known as nocturia, is often attributed to drinking water too close to bedtime.

However, in some cases, it can be a sign of untreated obstructive sleep apnea. The increased pressure in the lungs caused by OSA can lead to nocturia by signaling your kidneys to relieve excess pressure, even if you limit your liquid intake before bed.

05 Gender Bias in Sleep Medicine

06 Aging, Hormones, and Sleep

Women are often underdiagnosed or misdiagnosed with conditions like depression, thyroid issues, or insomnia, when the real issue might be obstructive sleep apnea. Be aware of gender bias in healthcare and advocate for your sleep health.

As we age, the muscles in our upper airway naturally weaken. Additionally, for postmenopausal women, the risk of sleep apnea can double or even triple as our levels of progesterone and estrogen drop. These hormonal changes can impact the strength of our throat muscles, contributing to snoring and OSA.

07 Home Sleep Studies You can now have a sleep study in the comfort of your own home.

Various FDA-approved home sleep apnea testing kits are available, offering a more relaxed and natural environment for accurate assessments. However the gold standard is still the laboratory diagnosis and home sleep studies may miss a fraction of those who have OSA.

08 Non-CPAP Treatment Options

09 Lifestyle Matters

While continuous positive airway pressure (CPAP) therapy is the gold standard for treating sleep apnea, it’s not the only option. Non-CPAP treatments include positional therapy aka sleeping on your side, a mouthguard known as the mandibular advancement device, or surgeries such as removing your tonsils, or straightening a crooked nose.

Smoking and excessive alcohol consumption can worsen snoring and sleep apnea by causing inflammation of your upper airway leading to less room for air to flow. Maintaining a healthy weight can also be beneficial, as it can reduce the severity of sleep apnea in some cases.

10 Muscle Strengthening for a Sound Sleep Engaging in activities like singing or playing wind instruments can help strengthen the muscles in your upper airway, reducing the likelihood of them collapsing during sleep.

Generalized exercise has also been shown to improve OSA.

11 Talk to a Physician About Your Options Improving your nighttime breathing and addressing potential sleep issues can have a profound impact on your daytime energy levels. If you suspect that your energy drain might be related to snoring or sleep apnea, consult a sleep physician to explore your options.

To learn more about women’s sleep health and whole living visit www.sleephoria.com and also check out our YouTube channel @sleephoria