You know that feeling when you wake up refreshed and ready to take on the day? For many with obstructive sleep apnea (OSA), a sleep disorder in which breathing repeatedly stops and starts during the night, that feeling can seem out of reach. Instead of feeling refreshed, with OSA you may feel like you are already running on empty at 9am.
Diagnosis and treatment are keys to feeling better, while preventing serious health concerns. According to the National Heart & Lung Institute, “Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.”
Along with medical treatment, having quality sleep hygiene is critical in managing and helping to alleviate some OSA symptoms. Sleep hygiene refers to the habits and environmental factors that promote good sleep quality. Some of the expert tips below to improve your sleep hygiene may surprise you!
1. If You Have Sleep Apnea, Avoid Alcohol Right Before Bed
A glass of wine might feel like the perfect way to end the night and help your body relax for sleep. However, alcohol too close to bedtime can be a sleep disruptor; even if you may fall asleep faster, your sleep will be lighter or more broken, meaning your body misses out on the deep, restful sleep it needs.
Why it matters for OSA: In addition, alcohol relaxes the muscles in the back of your throat. For someone who has sleep apnea, the last thing you need before bed is anything that can lead to more frequent or prolonged disturbances in breathing.
Sleep hygiene tips for alcohol use:
- Avoid alcohol within 3-4 hours of bedtime.
- At a party or social event, if you consume alcohol, follow it with a non-alcoholic beverage such as sparkling water.
- Explore non-alcoholic spirits as an alternative. There are lots to choose from!
- Experiment with removing alcohol from your diet for a week and observe any changes in your sleep.
2. Create a Sleep-Friendly Bedroom for Sleep Apnea
Let your bedroom be a place where you can slow down, relax, and recharge. Clear clutter, dim the lights and set the thermostat to a cool, comfortable temperature.
Why it matters for OSA: While it may be hard, removing electronics, TVs, computers, and phones from the bedroom can help eliminate any distractions that would keep you from being able to fall asleep. Consistent, continuous sleep can be tough enough for those with OSA, so enhancing your sleep environment any way you can is a great idea.
Sleep hygiene tips for an enhanced sleep environment:
- A fan or white noise machine can be a great addition to your room to block out any noise distractions.
- Add a humidifier next to your bed to moisten your airways and reduce inflammation.
- If you must have your phone in the bedroom at night, use options such as Do Not Disturb to prevent nighttime interruptions.
- If you’re a clock watcher, it may be helpful to turn the clock around or move it where you can’t readily see it.
3. Your Sleeping Position can affect Obstructive Sleep Apnea
Did you know sleep position can make a difference? Adjusting the positioning of your pillows to help keep you on your side while you sleep can help reduce the amount of sleep disruptions you have during the night.
Why this matters for OSA: Sleeping on your back can increase the likelihood of your airway being blocked during the night, leading to an increase in apneic events.
Sleep hygiene tips for better sleep positioning:
- Use a body pillow to keep you comfortably on your side
- Attach a tennis ball to the back of your pajama shirt, or place one under your pillowcase. The discomfort will encourage your body to roll back onto your side.
4. A Consistent Bedtime Routine Is Important for Sleep Apnea
Establish a regular, calming bedtime routine to help prepare you mentally and physically for sleep.
Why this matters for OSA: Having a consistent bedtime routine is essential for regular CPAP therapy usage. According to Penn State College of Medicine, if your bedtime varies by 30 minutes each night, you are almost two times less likely to adhere to CPAP treatment.
Sleep hygiene tips to create a routine:
- Go to bed and wake up at the same time every day - even on weekends.
- Turn off electronics 30-60 minutes before bed.
Implement non-screen activities before bed, such as journaling, reading, stretching/gentle yoga, or deep breathing.
5. Exercise Can Help You Sleep Better with Sleep Apnea
Regular exercise can improve your stress levels, metabolism, and improve your health.
Why it matters for OSA: Regular exercise can reduce sleep apnea severity by strengthening your upper airway muscles. If you are working on weight loss, physical activity can also help your progress - which in and of itself can have a direct impact on improving your sleep apnea symptoms. Studies show that losing just 10% of body weight can reduce the number of apnea events by 30%.
Sleep hygiene tips to add regular activity into your routine:
- Aim for 30 minutes of activity most days (walking, swimming, yoga - anything you like)
- Try to complete vigorous workouts earlier in the day. Intense exercise too close to bedtime can leave you feeling wired instead of relaxed.
- Gentle activities like yoga or a calming walk are great options for the evening.
What People Also Ask About Sleep Apnea
How quickly will I notice improvements after changing my sleep habits?
Most people notice better daytime energy within weeks of implementing consistent sleep hygiene practices, though full symptom improvement requires ongoing medical treatment and lifestyle changes.
What if I have difficulty making the changes to improve sleep hygiene?
Habit change isn’t easy, especially while you are coping with a new diagnosis such as OSA as well as balancing work and family responsibilities! It’s often helpful to talk with a sleep specialist who can provide additional support to help you be successful. Also remember that trying to change too much all at once can backfire - you may do best with just making one change at a time.
Start Your Sleep Apnea Treatment Journey with Ognomy Sleep
Managing OSA symptoms can help you reclaim your energy, mood, and overall health. By incorporating even one of these small changes in your sleep hygiene, you can have an impact on your sleep health and how you feel each day.
At Ognomy Sleep, we understand that every patient’s journey is different. Our sleep clinicians provide convenient telehealth consultations and home sleep testing designed to fit your schedule and lifestyle. Start waking up refreshed, energized, and ready to take on your day. Talk with one of our sleep clinicians today!
