You may be targeted by sleep apnea, and this is not an isolated case.
According to the white paper on residents' sleep health jointly released by the Chinese Sleep Research Association and Huawei Health Health, 53% of the respondents were at high risk of sleep apnea, and those at high risk of sleep apnea slept significantly shorter at night, sleeping an average of 43 minutes less per day than those at low risk. ①
Snoring≠ sleeping soundly,
Beware of these manifestations
Snoring is seen by many as a sign of deep sleep. Occasional snoring caused by excessive fatigue, poor sleeping posture or nasal congestion is usually not a cause for concern if the snoring is smooth and regular. However, it may be a sign of sleep apnea (2)-(4) if:
1. Irregular snoring
When snoring, the breathing rhythm is irregular, and even often stops abruptly, and after a while, you can hear the "poof" of breath after holding your breath, and you may be awakened at night.
2. Dry mouth after waking up in the morning
Because of repeated mouth breathing at night, I will have a dry mouth and want to drink water after waking up in the morning.
3. Tiredness during the day
During the day, they will be easily sleepy, fatigued, difficult to concentrate, affect work efficiency, or have headaches and short tempers.
Sleep apnea can affect the health of the whole body
Snoring is often caused by poor breathing and repeated lack of oxygen during sleep, which stimulates the body to wake up repeatedly, leading to "fragmented sleep" and making it difficult to fall into deep sleep (5). Therefore, people will have a feeling of fatigue that seems to have fallen asleep and not slept, and it is better to stay up late than to stay up late.
It is rare to hear of people seeking medical attention due to "snoring" and daytime sleepiness, and even if they do, they will delay or give up because they need to undergo polysomnography in the hospital overnight and connect devices to multiple parts of the nose, mouth, and fingertips (6). Due to the constraints of medical equipment and examination sites, sleep quality monitoring and related disease screening have been difficult to widely disseminate. The hidden risks of sleep apnea syndrome cannot be ignored, and early detection and early medical treatment are of great significance to improve the quality of life.
Avoid "snoring" and do 5 points
One-third of your life is spent sleeping, and a good night's sleep can restore the mind and relieve fatigue. Therefore, it is very necessary to pay attention to sleep health.
1. Maintain Healthy Body Weight
A high body mass index can affect the quality of sleep. Obese people are more likely to "snore" due to their thick necks and more fat.
2. Get regular sleep
Regular sleep is important. A 2023 study published in Neurology showed that people with irregular sleep had a 53% higher risk of dementia. ⑦
Generally, between 23 and 3 a.m. is the best time to fall into deep sleep (8). For example, the HUAWEI Band 9 can provide bedtime reminders, and provide sleep assistance services such as playing white noise and entering mindfulness to help you fall asleep.
3. Maintain good sleep conditions
Avoid drinking coffee, smoking, and drinking alcohol before going to bed, preferably about 3 hours between dinner and sleep, avoid too much strenuous physical exercise at night, dim the indoor lights before going to bed, and do not lie in bed and play with your mobile phone before going to bed. In addition, you can choose to lie on your side while sleeping to avoid narrowing the airway by falling your tongue back.
4. Seek medical attention for sleep problems
If you suspect that you have sleep apnea, insomnia, etc., it is recommended to seek professional help.
5. Sleep monitoring in a timely manner
If you don't sleep well, many people's first thought may be to catch up on sleep and prolong the sleep duration. However, poor sleep is not only due to insufficient sleep duration, but also due to insufficient proportion of deep sleep, high number of awakenings, or the aforementioned "snoring".
HUAWEI Band 9 is equipped with HUAWEI TruSleepTM 4.0 scientific sleep system, which can not only understand sleep duration and deep sleep, but also add physiological indicators during sleep such as sleep heart rate, sleep oxygen saturation, and sleep breathing rate, so as to have a more complete understanding of sleep status.
Sleep monitoring in the Huawei Health app
According to the Expert Consensus on the Screening and Management of Adults at High Risk for Obstructive Sleep Apnea, a number of clinically validated consumer-grade sleep monitoring devices can be used to self-screen and facilitate access for people at high risk of obstructive sleep apnea (9). HUAWEI Band 9 is equipped with sleep apnea screening software, which has obtained the Class II medical device registration certificate from the Food and Drug Administration, and combines functions such as heart rate & blood oxygen monitoring and arrhythmia risk monitoring to help move the threshold of disease prevention forward and achieve "active health".
To address the problems found during sleep monitoring, the Huawei Health app also provides scientific sleep improvement solutions. For example, the Huawei Health app and the China Sleep Research Association jointly launched the "Smart Sleep Improvement Program" to track improvement results, present exclusive sleep improvement reports, and scientifically guide users' daily sleep.
Without healthy sleep, there is no physical and mental health. Take good sleep management and hope everyone can sleep well.
Resources:
(1) 2024 White Paper on Sleep Health of Chinese Residents, China Sleep Research Association, Huawei Health
(2)2022-10-09People's Daily Health Client "There are two kinds of snoring, one good and one bad!
(3) Expert consensus on screening and management of high-risk groups of adult obstructive sleep apnea[J]. Chinese Journal of Health Management, 2022, 16(8): 520-528.
(4)2023-06-03 People's Daily Health Client "Snoring is not sleeping soundly, be alert to three signs of sleep apnea"
(5)2019-03-20China-Japan Friendship Hospital "Obstructive Sleep Apnea: Not Staying Up Late, But Better Than Staying Up Late"
(6) Editor-in-chief Lu Lin, "100,000 Health Whys Series - Health Code for Sleep", People's Medical Publishing House.
(7)2023-12-26People's Daily Health Client "170 million Chinese people are plagued by sleep apnea, a seriously underestimated chronic disease"
⑧Stephanie R. Yiallourou et al, Association of the Sleep Regularity Index With Incident Dementia and Brain Volume, Neurology (2023).
(9)2023-06-02 Health Times
Source: Health Times
#药事健康超能团#
Pharma.com@PharmaHealth—China's leading Internet pharmacist group, with members covering 31 provinces (autonomous regions and municipalities directly under the central government) across the country, and a community of 6,000 real-name hospital pharmacists + doctors. It is a member of the Beijing Science and Technology Journalists and Editors Association, settled in the Wuxi Health Internet of Things Innovation Center, Tencent News 2019 Outstanding Industry Observer, and Toutiao's Most Influential Organization in 2020.