Tips For Sleeping Better With Sleep Apnea
Sleep apnea can make restful nights feel impossible, but small changes to your bedtime habits can make a big difference. At the Center for TMJ & Sleep Solutions, we know that better sleep hygiene is an essential step in managing sleep apnea symptoms. When paired with treatment options like oral appliance therapy or CPAP, healthy sleep habits can help you wake up feeling truly refreshed.
What Is Sleep Hygiene?
Sleep hygiene refers to habits that create an environment for healthy, high-quality sleep. These habits are especially important for people with sleep apnea because they help reduce disruptions caused by apnea events.
Steps like sticking to a consistent sleep schedule, creating a calming bedroom space, and avoiding caffeine in the evening can make it easier to fall and stay asleep. For those managing sleep apnea, these habits can also improve energy and focus during the day.
Why Sleep Hygiene Matters for Sleep Apnea
Sleep apnea is more than just snoring—it’s a condition that disrupts breathing and interrupts sleep cycles. Over time, these disturbances can lead to serious health issues like high blood pressure or fatigue-related accidents.
Practicing better sleep hygiene helps minimize common triggers that worsen apnea symptoms. A quiet, cool bedroom and a regular sleep routine, for example, can reduce the frequency of apnea events and make treatments like oral appliances even more effective.
Simple Tips for Better Sleep
If you’re ready to improve your sleep hygiene, try these tips tonight:
- Improve Your Sleep Space: Keep your bedroom dark, quiet, and cool. Comfortable bedding and blackout curtains can create a space ideal for restful sleep.
- Stick to a Schedule: Go to bed and wake up at the same time each day, even on weekends, to support your body’s natural sleep rhythms.
- Avoid Stimulants and Depressants: Caffeine, nicotine, and alcohol can interfere with sleep and worsen apnea symptoms. Skip them in the hours leading up to bedtime.
- Unwind Before Bed: Use the hour before bedtime to relax with a book, meditation, or gentle stretches instead of screens or stimulating activities.
Take Control of Your Sleep Apnea
Better sleep hygiene is an important first step toward managing sleep apnea, but it’s often only part of the solution. At Center for TMJ & Sleep Solutions NW, we offer personalized treatment plans that include oral appliance therapy, CPAP alternatives, and more.
If you’re ready to wake up feeling rested and refreshed, contact us to schedule your appointment at one of our locations in Silverdale, Federal Way, or Bellevue, WA.
