Patient Blogs | Sleep Disorders
5 Tricks to Get Better Sleep with Sleep Apnea
photo of man lying in bed

As someone with sleep apnea, I know that using a mask helps me sleep better, but there are a few other things that I do to ensure I always get the rest I need. Proper rest will help you maximize the results of your sleep apnea therapy. Here are some tips you can do now to enjoy better sleep.

Avoid the Late-Night Party

You may want to stay up late, but with sleep apnea, this is often not possible. You won’t get the rest you need if you’re a frequent late-night party person.

I no longer stay up that late due to my sleep apnea. I may have a late-night party on occasion, but I limit myself because I know it will impact my sleep the next day.

Quality sleep is important with sleep apnea, so try to limit the amount of time you stay up late, or your therapy may suffer.

Avoid Drinking Excessive Alcohol

One thing that alcohol does is make you tired, and it also impacts your sleep. You may fall asleep faster after a few drinks, but the quality of sleep is going to be reduced.

To get better results with sleep therapy devices such as a CPAP machine, try to limit how much you drink alcohol and only drink on occasion.

I found that by cutting back on my club nights, I had much better sleep. A drink now and then is fine, but limit it if you want the best sleep therapy possible.

Take Care of Your Overall Health

In addition to your sleep therapy, try to look after your overall health. If you’re overweight, even a small decrease in weight loss can impact your sleep in a positive way.

Try to stick to a natural diet of whole foods so you get proper nutrition, which will make you feel better overall. When I watch my diet, I tend to get better sleep.

Create a Sleep Schedule

Try to get up and go to bed each night at the same time. A sleep routine will help you get quality sleep. Aim for 6-8 hours of sleep each night.

I feel better if I keep to a sleep schedule and try to avoid late nights whenever possible. If you stick with a good routine, you’ll have better luck with your sleep therapy.

Write Down How You Feel in a Journal

How you feel during sleep therapy may change day to day. Try to write down your thoughts about how you feel in a journal.

Suppose you don’t feel well or have poor quality sleep. Write it down as this will help you pinpoint problems with your therapy and highlight areas where you can improve.

For example, you might be staying up to late more often than you should. If you limit this sort of activity, you’ll have better results with your sleep therapy.

  • Avoid the late-night party.
  • Avoid drinking excessive alcohol.
  • Take care of your overall health.
  • Create a sleep schedule.
  • Write down how you feel in a journal.

These are some of my top tips for dealing with your sleep apnea. Follow these ideas, and you’ll get better results with your sleep therapy.

You need to concentrate on your sleep and the quality of that sleep if you have sleep apnea. Getting rest will ensure you feel your best.




Photo Credit: Jens Rother / iStock via Getty Images Plus

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Brian Lamacraft

Brian Lamacraft

Diagnosed since 2017

Brian Lamacraft has lived with sleep apnea for over 4 years. He is a full-time writer and guitar player. He spends his spare time writing music, going to the Royal Canadian Legion, and having fun camping trips with close friends. He lives in Powell River, Canada, with his lovely wife. Reach him at his website Lamacraft Writing Services or LinkedIn.

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