Patient Blogs | Sleep Disorders
Top Relaxation Techniques for Better Sleep Therapy
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When you’re struggling with sleep apnea, you may find yourself under a lot of stress. This makes it harder to go to sleep and get the rest you need. Here are some techniques I use to reduce stress so I can relax and get the quality rest I need as a sleep apnea patient.

Deep Breathing

It’s good to remain as calm as possible when getting ready for bed. This will allow you to approach wearing your mask in the right frame of mind. You won’t get good rest if you’re anxious about wearing your mask at night.

I try to stay calm before I go to sleep, and this gives me the ability to put my mask on. In the past, I would stress a lot about wearing my mask, but now, I’m able to wear it without allowing my emotions to get the better of me.

Positive Mindset

Having a positive mindset can do wonders for you in terms of the quality of sleep you get. Visualize yourself having a good night’s rest. It can be difficult at times to keep a positive mindset when fighting with a mask or other areas of your therapy, but it’s critical. 

You’ll overcome any obstacles that you might encounter. For example, when my CPAP water tank burst, I kept a calm and positive mind and called my sleep provider for a new tank. I did the same when my machine fell on the floor one night and I got tangled in the hose.

Proper Sleep Schedule

It’s easier to relax and stay on top of your sleep therapy if you maintain a proper sleep schedule. You should be going to sleep and getting up at the same time. If you have a schedule, you’ll be far less prone to issues with stress and you’ll know when it’s time to go to bed.

Prepare yourself about an hour before you need to go to sleep. Try to relax with a book, a short walk, or some music. This will calm your mind and get you into a better position for a positive sleep experience.

Diet and Exercise

Try to maintain a good diet as this leads to better sleep. Some foods such as coffee or tea may keep you awake at night, so avoid them before bed. I try to stick to a whole foods diet, as I find this gives me the best sleep.

A light exercise program can also help you relax and sleep better at night. Exercises such as stretching or a short walk can do wonders for your mood, and this translates to quality sleep.


You’ll have less stress about your sleep therapy if you stay active with things you like. For me, this is playing guitar and gardening. I stay active with my hobbies, and I don’t stress about my mask and sleep therapy.

I don’t allow sleep apnea to slow me down and prevent me from doing the things that make me happy. Relax and do things you enjoy as this will calm you and give you a better quality of sleep.

Key Points

  • Deep breathing
  • Positive mindset
  • Proper sleep schedule
  • Diet and exercise
  • Hobbies

To summarize, try to stay as relaxed as possible when dealing with your sleep therapy. Stay positive, eat well, and do things that reduce your stress as much as possible. If you still struggle, talk to your sleep provider or doctor about your issues.



Photo Credit: skynesher / Getty Images via Getty Images

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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 or LinkedIn.

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