Sleep apnoea, fitness and performance #73
Discover how sleep apnoea can affect your fitness and athletic performance and what strategies you can use to overcome these challenges.
In the world of fitness and athletic performance, people often talk about the importance of nutrition and training. An equally crucial but less discussed factor is sleep, specifically the effects of sleep disorders such as sleep apnoea. In this article, you'll learn how sleep apnoea can affect your fitness goals and gain valuable insights and solutions to improve your performance.
Scrolling through the adverts on Instagram, you might get the impression that more and more people are affected by sleep apnoea - or at least that it is increasingly coming to the fore as an issue. In recent years, I have also noticed that I snore more frequently, although I initially attributed this solely to the consumption of alcohol. Recently, however, I have realised that I suffer from a mild form of sleep apnoea - and I am far from the only one. Many people may suffer from this condition without realising it.
Do you know the feeling of waking up in the morning while you can still hear yourself snoring, or do you have a sore throat and feel as if a tank has run over you? Then you could also be suffering from sleep apnoea. But what exactly does this term actually mean?
What is sleep apnoea?
Sleep apnoea is a serious sleep disorder in which breathing starts and stops repeatedly during sleep. There are two main types of sleep apnoea: obstructive sleep apnoea (OSA) and central sleep apnoea (CSA).
Obstructive sleep apnoea (OSA)
Obstructive sleep apnoea is the more common form and occurs when the muscles in the throat relax while you sleep. This muscle relaxation causes the upper airway to become partially or completely blocked, resulting in interrupted breathing. The oxygen level in the blood can drop and the body sends a signal to the brain to restore breathing. This signal often leads to a brief awakening, which may be so fleeting that the person does not remember it in the morning. Snoring, gurgling or choking sounds may indicate OSA.
Central sleep apnoea (CSA)
In central sleep apnoea, the problem does not lie in the blockage of the airways, but in the communication between the brain and muscles that are responsible for breathing. In CSA, the brain temporarily fails to send signals to the respiratory muscles, leading to pauses in breathing. CSA can be associated with certain health conditions, including diseases that affect the heart or central nervous system.
What happens in the body?
During an apnoea event, breathing is interrupted, which leads to a lack of oxygen in the body and an increase in carbon dioxide levels. The brain responds by shifting the body from deep sleep to a lighter sleep phase or briefly to wakefulness in order to restore breathing. These interruptions to the sleep cycle prevent the affected person from entering the deep, restorative sleep phases, resulting in disturbed sleep quality and daytime sleepiness.
The effects of sleep apnoea on physical health
Sleep apnoea can affect your cardiovascular system and lead to an increased risk of high blood pressure, heart attack and stroke. These conditions can significantly limit your physical performance. In addition, sleep apnoea is associated with metabolic disorders and can make weight control more difficult - both of which are critical factors for your fitness.
Sleep apnoea and athletic performance
The direct effects of sleep apnoea on your athletic performance are considerable. Studies show that insufficient sleep leads to reduced endurance, lower energy levels and slower muscle recovery. This not only means poorer performance for you, but also an increased risk of injury.
Recognition and diagnosis of sleep apnoea
Recognising sleep apnoea is the first step to improving your sleep quality and therefore your fitness performance. Typical symptoms include loud snoring, observed pauses in breathing during sleep, excessive daytime sleepiness and morning headaches. Modern diagnostic procedures enable a precise diagnosis and are crucial for developing an effective treatment plan.
Treatment options for sleep apnoea
Various options are available to treat sleep apnoea, from CPAP (Continuous Positive Airway Pressure) machines to surgery in severe cases. However, lifestyle changes such as losing weight and avoiding alcohol before bedtime can also make a significant improvement. These measures not only help to alleviate sleep apnoea, but can also improve your fitness performance.
Sleep apnoea management for athletes
As an athlete with sleep apnoea, you may need to adjust your training and diet to manage your condition and optimise your performance. This means getting enough sleep, avoiding intense exercise just before bedtime and following a balanced diet that promotes sleep.
By recognising the importance of sleep for fitness and taking active measures, you can not only improve your performance but also promote your general well-being. With the right strategies, the challenge of sleep apnoea can be overcome so that you can achieve and even exceed your fitness goals.
FAQs
How can I tell if I have sleep apnoea?
Common signs of sleep apnoea are loud snoring, interrupted breathing, excessive daytime sleepiness and morning headaches. A professional diagnosis can be made by a sleep specialist.
Can lifestyle changes improve sleep apnoea?
Yes, lifestyle changes such as losing weight, improving sleep hygiene, reducing alcohol consumption and avoiding the supine position when sleeping can improve the symptoms of sleep apnoea.
Are CPAP machines the only treatment for sleep apnoea?
While CPAP machines are one of the most effective treatments for moderate to severe sleep apnoea, there are other options such as dental splints, surgery, and lifestyle changes that can be effective depending on the individual case.
How can sleep apnoea affect athletic performance?
Sleep apnoea can negatively affect athletic performance by impairing sleep quality, reducing oxygen supply during sleep, impairing recovery processes and increasing the risk of injury.
Can an improved diet help with sleep apnoea?
A balanced diet rich in nutrients that promote sleep can help to improve sleep quality and thus indirectly alleviate the symptoms of sleep apnoea.
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