March is National Sleep Awareness Month, making it the perfect time to focus on improving sleep quality—especially for those managing sleep apnea. Sleep apnea can lead to poor rest, daytime fatigue, and long-term health risks, but with the right strategies, a good night’s sleep is within reach. Whether you’re new to CPAP therapy or looking for ways to enhance your sleep routine, these practical tips can help.
1. Stick to a Sleep Schedule
Going to bed and waking up at the same time each day helps regulate your body’s internal clock. Consistency reinforces healthy sleep patterns, making it easier to fall asleep and stay asleep. Even on weekends, try to avoid drastic changes in your routine.
2. Optimize Your Sleeping Position
For many sleep apnea sufferers, sleeping on the back can worsen symptoms. Instead, try sleeping on your side to help keep your airway open. If you struggle to stay in this position, a body pillow or an anti-snore pillow can provide extra support.
3. Make CPAP Therapy Work for You
If you’ve been prescribed CPAP therapy, using your machine every night is essential for symptom relief. To get the most out of your therapy:
- Ensure a proper mask fit – A loose or too-tight mask can cause discomfort and leaks. If your mask doesn’t fit well, consult with a provider like ThedaCare At Home to find the right style.
- Keep equipment clean – Regularly washing your mask, tubing, and humidifier chamber prevents bacteria buildup and improves performance. Check out these useful CPAP mask wipes.
- Use a CPAP humidifier – If dryness or congestion is a problem, a humidifier can add moisture to the air, making breathing more comfortable. If you’re due for a new CPAP machine, patient favorites include the ResMed AirSense and ResMed AirCurve—both which have an integrated humidifier!
- Wear your CPAP while awake – If you’re struggling to adjust, wear your mask for short periods while reading or watching TV to help get used to the sensation. Additionally, try a different CPAP mask style that might make this easier!
4. Create a Relaxing Bedtime Routine
Winding down before bed signals to your body that it’s time to sleep. Consider these habits to improve sleep quality:
- Avoid screens at least an hour before bedtime—blue light can interfere with melatonin production.
- Practice deep breathing or meditation to reduce stress.
- Keep your bedroom cool, dark, and quiet for optimal sleep conditions.
5. Maintain a Healthy Lifestyle
Lifestyle choices play a big role in sleep quality. Try incorporating these habits:
- Exercise regularly – Even a 30-minute walk each day can improve sleep.
- Watch your diet – Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep.
- Maintain a healthy weight – Weight management can help reduce the severity of sleep apnea symptoms.
6. Don’t Ignore Snoring or Daytime Fatigue
Snoring, gasping for air during sleep, or feeling excessively tired during the day may indicate that your sleep apnea treatment needs adjustment. If symptoms persist, talk to your healthcare provider to explore solutions.
Better Sleep Starts with the Right Support
Managing sleep apnea doesn’t have to be overwhelming. ThedaCare At Home offers all the CPAP equipment and supplies you need including CPAP machines, CPAP masks, and CPAP cleaners and supplies. Our expert guidance can help you sleep better and wake up feeling refreshed. Contact us today to help you find what you need or visit a location near you!
March 5, 2025 by ThedaCare At Home