You know that feeling when you wake up refreshed and ready to take on the day? For many with obstructive sleep apnea (OSA), that feeling can seem out of reach. Instead of feeling refreshed, you feel like you are already running on empty at 9am. But OSA is not just about feeling tired; the ongoing sleep disruptions can impact your physical and emotional health. 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.”
OSA is a condition in which a person stops breathing repeatedly while they are sleeping. Often there is collapse of the upper airway, leading to the cardinal symptom of snoring. People living with OSA experience fragmented or disrupted sleep, often without even being aware of it. Diagnosis and treatment are keys to feeling better and preventing health problems. Along with medical treatment, having quality sleep hygiene is critical in managing or alleviating some OSA symptoms.
1. Avoid Alcohol
A glass of wine might feel like the perfect way to end the day 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. In addition, alcohol relaxes the muscles in the back of your throat. For someone who may have sleep apnea, that is the last thing you need before bed as this can worsen breathing pauses, leading to more frequent or prolonged disturbances in breathing.
2. Create a Relaxing, Sleep-Inducing Environment
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. A fan or white noise machine can be a great addition to your room to block out any noise distractions. 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. If you must have your phone in the bedroom at night, use options such as the Do Not Disturb function 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. Position, Position, Position
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. This position helps to keep your airway open by preventing the tissues in your throat from collapsing. Side sleeping can also help reduce snoring, a common symptom of sleep apnea.
4. Stick to a Routine
Establish a regular, calming bedtime routine to help prepare you mentally and physically for sleep. Set a regular bedtime that allows you to get 7-8 hours of sleep. Turn off electronics at least 30-60 minutes before bed to give your brain a chance to relax. (TV, computers, any electronic screen, is a mental stimulant.) The simple act of getting ready for bed, washing your face, brushing your teeth, and getting your PJs on are excellent cues for your brain to wind down for the day, especially when we repeat them at the same time each day. Turn down the lights, take a relaxing bath, journal, read, meditate, or simply spend 5-10 minutes doing some deep breathing. Aim to go to bed and wake up at the same time every day, even on weekends, to help regulate your sleep cycle.
5. Use Exercise to Your Advantage
Regular exercise can improve your sleep, but timing matters. Try to complete vigorous workouts earlier in the day. Intense exercise too close to bedtime can leave you feeling wired instead of relaxed. This is because our body’s dopamine and cortisol release created by more aggressive workouts act as stimulants and may keep you awake. Gentle activities like yoga or a calming walk are great options for the evening.
Take the First Step Toward Restful Nights
Managing OSA symptoms can help you reclaim your energy, mood, and overall health. By incorporating even one of these small changes, you can have an impact on your sleep health and how you feel each day.
At Ognomy Sleep, we are dedicated to help you on your journey to better sleep. If you would like more personalized support, connect with one of our sleep specialists and they can help you find a solution that will work for you. Start to feel truly rested when you wake up and ready to take on your day.
