Sleep apnea is a sleep disorder affecting millions of people worldwide. It is characterized by pauses in breathing during sleep, which can lead to a range of health problems. People with sleep apnea often experience poor sleep quality and may wake up feeling tired and groggy.
If you have sleep apnea, getting a good night’s sleep can be challenging, but there are several tips and best practices that can help. In this article, we will discuss ten tips to get a better night’s sleep when you’re suffering from sleep apnea.
1. Use Continuous Positive Airway Pressure Therapy
Continuous Positive Airway Pressure (CPAP) therapy is the most common treatment for sleep apnea. CPAP therapy involves wearing a mask over your nose or mouth while you sleep, which delivers a continuous stream of air to keep your airways open. This helps to prevent pauses in breathing and improve sleep quality.
If you have sleep apnea, it is essential to use your CPAP machine every night as prescribed by your doctor. Using your CPAP machine consistently can help improve sleep quality, reduce daytime sleepiness, and lower your risk of health problems associated with sleep apnea.
2. Maintain a Consistent Sleep Schedule
Maintaining a consistent sleep schedule is essential for people with sleep apnea. Going to bed and waking up at the same time every day can help regulate your body’s sleep-wake cycle and improve sleep quality. So try to stick to a consistent sleep schedule, even on weekends and holidays.
3. Create a Relaxing Sleep Environment
Creating a relaxing sleep environment can also help improve sleep quality. Make sure your bedroom is dark, quiet, and cool. Use blackout curtains or a sleep mask to block out light, and use earplugs or a white noise machine to block out noise.
4. Practice Good Sleep Hygiene
Good sleep hygiene is essential for getting a good night’s sleep, especially for people with sleep apnea. Some tips for good sleep hygiene include:
- Avoiding caffeine and alcohol before bedtime
- Avoiding heavy meals before bedtime
- Avoiding screens (e.g., smartphones, tablets, computers) before bedtime
- Engaging in relaxing activities before bedtime (e.g., reading, taking a warm bath)
- Keeping your bedroom cool and comfortable
- Using comfortable pillows and bedding
5. Exercise Regularly
Regular exercise can help improve sleep quality and reduce sleep apnea symptoms. In addition, exercise can help you lose weight, which is a common risk factor for sleep apnea. It can also improve cardiovascular health, reducing the risk of health problems associated with sleep apnea.
6. Maintain a Healthy Diet
Maintaining a healthy diet can also help improve sleep quality and reduce sleep apnea symptoms. A healthy diet can help you maintain a healthy weight, which is a common risk factor for sleep apnea. It can also improve overall health, reducing the risk of health problems associated with sleep apnea.
7. Seek Professional Help
If you are struggling to manage your sleep apnea symptoms, it is important to seek professional help. Talk to your doctor or a sleep specialist about your symptoms and treatment options. They can help you develop a treatment plan that is tailored to your needs.
8. Change Your Sleep Position
Do you have a favorite sleep position? Of course, we all do! But there may be a better position to alleviate sleep apnea symptoms.
Side sleeping is typically the best sleep position for sleep apnea as it reduces snoring. It can also help keep your spine in alignment. However, it’s important to find the right pillow to help alleviate the strain that side sleeping can have on your spine, shoulders, and hips.
9. Use a Humidifier
Dry mouth is a common symptom of sleep apnea and the use of a CPAP machine. A humidifier can help with symptoms like dry mouth, sore throat, and a stuffy nose. Some CPAP machines are also available with built-in humidifiers that you can adjust for comfort.
10. Consider Using a Dental Appliance
Oral appliance therapy is an alternative to using a CPAP machine for those with mild to moderate sleep apnea. Using a mouthguard can slightly shift your lower jaw, which tightens the muscles and soft tissue in the back of your throat to prevent an obstruction while you sleep.
Let DreamZz Sleep Center Help You Sleep Better
Sleep apnea can make it challenging to get a good night’s sleep. However, by implementing these tips and best practices, you can get a better night’s sleep and reduce the risk of health problems associated with sleep apnea. If you’ve implemented these tips and are still having problems sleeping with sleep apnea, the Dream Team can help.
At DreamZz Sleep Center, our expert team is here to help you get the best sleep possible. Not only do we provide a sleep study within one to two weeks from your initial call, but we are also here for you after your diagnosis. In addition, we provide CPAP/BiPAP machines and accessories.
Contact us today to schedule an appointment.