If you are suffering from sleep apnea (also known as sleep apnoea), you may be wondering what you can do to achieve a good night’s sleep. For many, developing a good night time routine can drastically reduce the effects of sleep apnea. That is why we have put together these handy tips gathered from talking to sleep apnea sufferers about their nighttime routines and what has helped them.
Go to bed when properly tired
This might seem obvious, but many of us lay down before our bodies are truly ready for sleep. Exercising in the evening can be a good way to use up any excess energy you might have. Also, try and avoid watching videos on your phone or other activities that might keep your mind alert while lying in bed. You want to lay down to sleep when you are ready to sleep so you can sleep deeply in one position, and avoid tossing and turning, which can reposition you onto your back.
Avoid sleeping on your back
This might seem easier said than done, but sufferers of sleep apnea will know it is much more preferable to sleep on your side. As a fail-safe, you might try the tennis ball trick. Sew a tennis ball into the back of your pyjamas or place a pillow with a ball inside it behind your back. That way if you do roll over, you will move again due to discomfort.
Don’t eat right before bed
You don’t want to load your body with energy right before sleep, so avoid eating, especially sugary foods, right before bed. Try and have your dinner as early as possible to allow for digestion before sleep.
Meditation for sleep apnea
Meditation and mindfulness are a great way to prepare the mind and body for deep sleep. These practices help to calm the mind and regulate breathing, which are two key issues for sleep apnea sufferers. The more relaxed you are, the more chance you have of deep and restful sleep.
So there you have it! Follow these simple tips for developing a good nighttime routine, and they might help reduce your sleep apnea and give you (and those around you) a much better night sleep. Why not give them a try today?