Sleep apnea is a sleep disorder where breathing repeatedly stops, each episode lasting over 10 seconds, either due to obstructed airways or the brain failing to send respiratory signals. Certain evening habits can worsen this condition.

Drinking alcohol before bed

According to Verywell Health, consuming alcohol before bed relaxes throat muscles. This can cause the tongue and soft tissues at the back of the throat to sag, narrowing or temporarily blocking the airway. People who drink alcohol before bed also tend to snore loudly and more frequently throughout the night.

Eating an overly heavy or late dinner

An excessively heavy or high-fat dinner can cause bloating, increasing the risk of reflux when lying down. This leads to throat discomfort, coughing, and disrupted sleep. Regularly eating large amounts at night also contributes to weight gain. Being overweight or obese is a risk factor for sleep apnea, as fat accumulation around the neck and throat can narrow the airways.

Individuals with sleep apnea should not eat excessively at dinner. *Illustration by Bui Thuy*

Sleeping on your back

When sleeping on your back, the tongue and soft tissues in the throat can fall backward, narrowing the airway and hindering airflow. If symptoms worsen in this position, individuals can try sleeping on their side. However, this is only a supportive measure and does not replace examination and treatment, according to Times of India.

Self-medicating with sleeping pills or sedatives

Individuals with sleep apnea should not self-medicate with sleeping pills or sedatives, as these can make respiratory issues more severe. Those already taking prescribed medication should not stop on their own but must discuss it with a doctor to assess its impact on sleep and respiration.

Staying up late

People with sleep apnea often wake up multiple times during the night. Staying up late and not getting enough sleep can lead to more pronounced daytime fatigue, drowsiness, and difficulty concentrating. This habit is also often accompanied by late-night eating, alcohol, or caffeine consumption, further affecting sleep quality. Maintaining a consistent sleep schedule and getting adequate rest helps improve this condition.

Le Nguyen (compiled)