Do you often wake up feeling tired? It turns out you are not alone.
In a recent survey, about 61 per cent of Singaporeans shared that they often wake up feeling tired. And one in three Singaporeans suffers from moderate to severe sleep apnea, and one in 10 suffers from severe sleep apnea.
You might be getting enough hours, but you might not be getting the most restful type of sleep. Poor sleep quality is mainly related to not breathing well during sleep.
Various factors can cause poor sleep, including sleep disorders such as sleep apnea.
People with obstructive sleep apnea (OSA) stop breathing repeatedly in their sleep because of a complete or partial blocking of their airway. This leads to low oxygen levels and causes fatigue, excessive daytime sleepiness and headaches.
If you are a parent, it is important to observe your kids’ sleeping habits too.
If our children don’t sleep well, they will miss out on restorative sleep that helps them grow and develop to their full potential.
What Causes Sleep Apnea?
All of the muscles in the body relax during sleep. Normally, the throat muscles relax but do not block the airway. In patients with obstructive sleep apnea, the airway becomes temporarily blocked or narrowed during sleep. This blockage reduces air pressure and prevents air from flowing normally into the lungs.Symptoms of Sleep Apnea
Do you feel tired and sleepy throughout the day? Check if you have any of these symptoms:
- 🚩 Snoring
- 🚩 Waking up suddenly after gasping or choking
- 🚩 Waking up with a dry mouth
- 🚩 Feeling tired and sleepy during the day
- 🚩 Waking up with a headache
- 🚩 Trouble concentrating, forgetfulness, or crankiness

Have you noticed that your child:
- 🚩 Snores
- 🚩 Drools excessively
- 🚩 Breathes through the mouth
- 🚩 Wets their bed
- 🚩 Tosses and turns
- 🚩 Grinds teeth
- 🚩 Sleep walks
The Secret to Good Sleep
To get a good night’s sleep, it is crucial that you breathe well, and through the nose. Studies have found that breathing through the mouth worsens obstructive sleep apnea (OSA). 𝐈𝐧 𝐃𝐫 𝐘𝐮𝐞 𝐖𝐞𝐧𝐠 𝐂𝐡𝐞𝐮’𝐬 𝐰𝐨𝐫𝐝𝐬, “𝐁𝐫𝐞𝐚𝐭𝐡𝐞 𝐛𝐞𝐭𝐭𝐞𝐫 𝐝𝐮𝐫𝐢𝐧𝐠 𝐭𝐡𝐞 𝐝𝐚𝐲 𝐬𝐨 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐛𝐫𝐞𝐚𝐭𝐡𝐞 𝐛𝐞𝐭𝐭𝐞𝐫 𝐚𝐭 𝐧𝐢𝐠𝐡𝐭 𝐟𝐨𝐫 𝐠𝐨𝐨𝐝 𝐬𝐥𝐞𝐞𝐩.” Here are some oral habits we should adopt to get deep, restful sleep:- 💁🏻♀️ Keep your lips together
- 💁🏻♀️ Put your tongue up to the roof of your mouth
- 💁🏻♀️ Breathe through your nose
- 💁🏻♀️ Swallow properly (towards the back of the throat)