Tips for Better Sleep and Managing Apnoea

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Getting a good night’s sleep is essential for our physical and mental well-being. However, for those suffering from sleep apnoea, a type of sleep disorder where breathing repeatedly stops and starts throughout the night, getting quality rest can be a challenge. The constant interruptions in breathing can lead to fatigue, irritability, and a lack of focus during the day. But fear not, there are ways to improve your sleep and manage sleep apnoea. In this blog post, we will discuss some tips for better sleep and managing apnoea.

1. Seek Medical Treatment

The first step in managing sleep apnoea is to seek medical treatment. This condition is diagnosed through a sleep study, which involves monitoring your breathing and other bodily functions while you sleep. Once diagnosed, your doctor will recommend the appropriate treatment. This can range from using a continuous positive airway pressure (CPAP) machine, which helps keep your airway open while you sleep, to surgery in severe cases.

2. Maintain a Healthy Weight

Obesity is a significant risk factor for sleep apnoea. Excess weight can lead to the narrowing of the airway, making it easier for it to collapse during sleep. Therefore, maintaining a healthy weight through a balanced diet and regular exercise can help reduce the severity of sleep apnoea symptoms.

3. Sleep on Your Side

Sleeping on your back can worsen sleep apnoea symptoms as it allows the tongue and soft tissues at the back of the throat to collapse and block the airway. Sleeping on your side can help keep the airway open and reduce the number of interruptions in breathing. You can try using a body pillow or sewing a tennis ball onto the back of your pajamas to prevent yourself from rolling onto your back during sleep.

4. Avoid Alcohol and Sedatives

Alcohol and sedatives can relax the muscles in the throat, making it easier for the airway to collapse. Therefore, it is best to avoid consuming these substances close to bedtime if you have sleep apnoea. Additionally, smoking should also be avoided, as it can irritate the airway and worsen symptoms.

5. Create a Comfortable Sleep Environment

Tips for Better Sleep and Managing Apnoea

A comfortable sleep environment is essential for getting quality rest. Keep your bedroom dark, quiet, and cool. Invest in a comfortable mattress and pillows that support your head and neck. You can also try using white noise machines or earplugs to block out any external noises that may disrupt your sleep.

6. Establish a Regular Sleep Schedule

Going to bed and waking up at the same time each day can help regulate your body’s internal clock and improve the quality of your sleep. It is recommended to get at least 7-9 hours of sleep per night. Setting a consistent bedtime routine, such as reading or listening to calming music before bed, can also help promote relaxation and better sleep.

7. Use Oral Devices

Oral devices, such as mandibular advancement devices, can be used to treat mild to moderate sleep apnoea. These devices work by holding the jaw in a forward position, which helps keep the airway open. They can be custom-made by a dentist or purchased over-the-counter, but it is essential to consult with your doctor or dentist before using one.

8. Practice Relaxation Techniques

Stress and anxiety can worsen sleep apnoea symptoms. Therefore, it is crucial to incorporate relaxation techniques into your daily routine. This can include deep breathing exercises, yoga, or meditation. These practices can help calm the mind and promote relaxation, making it easier to fall and stay asleep.

9. Elevate Your Head

Elevating your head while sleeping can help reduce snoring and improve breathing. You can do this by using a wedge pillow or propping up the head of your bed with blocks or a foam wedge. However, it is important to consult with your doctor before trying this method, as it may not be suitable for everyone.

10. Keep a Sleep Diary

Keeping a sleep diary can help you track your sleep patterns and identify any triggers that may be worsening your sleep apnoea. You can record things such as your bedtime routine, daily activities, and any symptoms you experience. This information can be helpful for your doctor in determining the best treatment plan for you.

In summary, sleep apnoea can significantly impact your sleep and overall health. However, with proper medical treatment and lifestyle changes, you can manage this condition and improve your sleep quality. Seek medical treatment, maintain a healthy weight, sleep on your side, create a comfortable sleep environment, establish a regular sleep schedule, use oral devices, practice relaxation techniques, elevate your head, and keep a sleep diary. By incorporating these tips into your daily routine, you can take control of your sleep apnoea and get the restful sleep you deserve.