Habits to Break for Better Sleep and Managing Apnoea

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Getting a good night’s sleep is crucial for our overall health and well-being. However, for those who suffer from sleep apnoea, a common sleep disorder that causes pauses in breathing during sleep, getting quality rest can be a challenge. In addition, certain habits and lifestyle choices can also contribute to poor sleep and worsen the symptoms of sleep apnoea. In this blog post, we will discuss some common habits that may be detrimental to sleep and managing apnoea, and what you can do to break them for a better night’s rest.

1. Smoking
Smoking is not only harmful to your overall health, but it can also worsen the symptoms of sleep apnoea. The chemicals in cigarettes can irritate the throat and airways, making it harder for air to flow through and causing more frequent pauses in breathing during sleep. In addition, smoking can also increase inflammation in the body, which can further aggravate sleep apnoea. If you are a smoker, quitting is the best thing you can do for your sleep and overall health.

2. Consuming alcohol before bed
Many people believe that a nightcap can help them sleep better, but in reality, alcohol can disrupt your sleep and worsen the symptoms of sleep apnoea. Alcohol is a depressant that relaxes the muscles in the throat, making it easier for them to collapse and block the airways. This can lead to more frequent pauses in breathing during sleep. In addition, alcohol can also disrupt your sleep cycle, causing you to wake up more frequently throughout the night. It is best to avoid alcohol before bed, especially if you have sleep apnoea.

3. Eating heavy meals close to bedtime
Eating a heavy meal too close to bedtime can also negatively impact your sleep, especially if you have sleep apnoea. A full stomach can put pressure on the diaphragm and make it harder for you to breathe while sleeping. In addition, digestion can also disrupt your sleep and cause you to wake up more frequently throughout the night. It is recommended to have your last meal at least two to three hours before bedtime to allow enough time for digestion.

4. Using electronic devices before bed
The blue light emitted from electronic devices such as smartphones, tablets, and laptops can suppress the production of melatonin, the hormone responsible for regulating our sleep-wake cycle. This can make it harder for you to fall asleep and can also disrupt the quality of your sleep. In addition, the stimulation from scrolling through social media or watching TV can keep your mind active and make it harder for you to relax and fall asleep. It is best to avoid using electronic devices at least an hour before bedtime.

5. Sleeping on your back
For those with sleep apnoea, sleeping on your back can worsen the symptoms as it allows the soft tissues in the throat to collapse and block the airways more easily. Sleeping on your side or stomach can help keep the airways open and reduce the number of pauses in breathing. If you find it difficult to stay in a certain position while sleeping, try using pillows or a body pillow to help you stay on your side.

Habits to Break for Better Sleep and Managing Apnoea

6. Using caffeine too close to bedtime
Caffeine is a stimulant that can keep you awake and alert, making it harder for you to fall asleep. It is also known to increase the number of pauses in breathing during sleep for those with sleep apnoea. It is best to avoid caffeine, especially in the afternoon and evening, to ensure that it does not affect your sleep.

7. Not sticking to a consistent sleep schedule
Our bodies function best when we have a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. Not sticking to a consistent schedule can disrupt our body’s natural sleep-wake cycle and make it harder for us to fall asleep and stay asleep. For those with sleep apnoea, a consistent sleep schedule can also help with managing the symptoms and improving the quality of sleep.

8. Not keeping a sleep diary
Keeping a sleep diary can help you track your sleep patterns and identify any triggers or habits that may be affecting your sleep. For those with sleep apnoea, a sleep diary can be especially helpful in keeping track of the frequency and severity of pauses in breathing during sleep. This information can be shared with your doctor to help with diagnosis and treatment.

9. Not seeking treatment for sleep apnoea
Lastly, one of the most important habits to break for better sleep and managing apnoea is not seeking treatment. Sleep apnoea is a serious medical condition that requires proper treatment to improve your quality of life and reduce the risk of developing other health issues. If you suspect you have sleep apnoea, it is important to seek medical help and get a proper diagnosis and treatment plan.

In conclusion, breaking these habits can greatly improve your sleep and help manage the symptoms of sleep apnoea. Remember to also consult with your doctor for a personalized treatment plan and make healthy lifestyle choices to support better sleep. With proper management and treatment, it is possible to get a good night’s rest and improve your overall well-being.

Summary:

Sleep apnoea is a common sleep disorder that causes pauses in breathing during sleep. Certain habits and lifestyle choices can worsen the symptoms of sleep apnoea and disrupt sleep. These habits include smoking, consuming alcohol and heavy meals before bed, using electronic devices, sleeping on your back, using caffeine, not sticking to a consistent sleep schedule, not keeping a sleep diary, and not seeking treatment. Breaking these habits can greatly improve sleep quality and manage the symptoms of sleep apnoea. It is important to consult with a doctor for a personalized treatment plan and make healthy lifestyle choices to support better sleep.