Sleep Hygiene for People with OSA
Stick to a Regular Sleep Schedule
Go to bed at the same time every night and set an alarm to wake at the same time every morning. This helps strengthen your body’s sleep cycles and helps you fall asleep and wake up easier.
Knock Off Naps
When you’re struggling with sleep at night, it’s tempting to nap during the day. But daytime snoozing can interfere with nighttime sleep. Cut out naps to help improve your more restorative nighttime sleep.
Curb Afternoon Caffeine
Think again about that 2 pm pick-me-up cup of joe. When you drink or eat something with caffeine in it, the effects can last for 4 to 6 hours. To safeguard quality sleep, limit your caffeine intake to the morning hours only.
Avoid Evening Alcohol
Even though alcoholic drinks often make people sleepy, the sleep you get after drinking isn’t as restful as it is when you don’t have alcohol in your system.
Reserve Your Bed for Sleep
Other than sex, your bed should only be used for sleep or sleep-promoting activities such as reading with a soft light. This helps get you in the sleep mindset when you crawl into the sheets. Leave work, media entertainment, and phone calls for other spaces in your home.
Create a Restful Sleep Space
Sleep happens best in a cool, dark room free from distractions. Some people find noise machines help drown out noises that can interrupt sleep such as traffic or neighbor activity. Blackout shades and face masks can block out extra light.
Snack Smart Before Bed
If you’re too hungry before bed, a growling stomach can keep you awake. But too much to eat before you sleep can also disrupt your snooze. To keep your tummy happy, time your pre-bedtime food intake so you’re satisfied but not stuffed.
Nip the Nicotine
Not only are you 3 times more likely to have obstructive sleep apnea if you smoke, but nicotine is also a stimulant, meaning it will keep you awake. Your best option for overall health and better sleep is to find a program that will help you quit.
Shut Off Screens
Smartphones, TVs, laptops, and tablets use light with blue wavelengths. This type of light triggers alertness in your body, so the closer to bedtime you use them, the harder it will be to wind down. Experts suggest shutting down screens 2 to 3 hours before you sleep.
Get Regular Exercise
Physical activity during the day can help deepen your sleep, but it’s best if you do it on a regular basis and not too close to bedtime. Working out right before bed can amp you up and make it harder to fall asleep.
