At the Advanced Respiratory Care Network, we get it—managing sleep apnea is about more than just strapping on a CPAP machine each night. While CPAP is a cornerstone in treating sleep apnea, incorporating positive lifestyle changes can significantly enhance therapy success and overall well-being. Let’s jump into some lifestyle changes for enhanced therapy success that may help:
1. Embrace a Healthier Diet
Let’s talk turkey (and veggies, and grains). Nutrition plays a critical role in managing sleep apnea. A balanced diet can help you maintain a healthy weight, which is important because excess weight can worsen sleep apnea symptoms. Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains while limiting the intake of processed foods and sugars.
Check out some additional nutrition tips here: Nutrition Month: Top Health Tips (arcnetwork.ca)
2. Regular Physical Activity
Exercise is beneficial for everyone, but for those with sleep apnea, it can be particularly helpful. Regular physical activity can improve heart health, reduce weight, and increase energy levels. Even moderate activities like walking or swimming can make a significant difference.
Read this quick blog about exercise tips for respiratory conditions and how to stay active: Exercise Tips for Respiratory Conditions: Staying Active Despite Limitations (arcnetwork.ca)
3. Optimize Your Sleep Environment
Creating a sleep-conducive environment is essential for a good night’s rest. Ensure your bedroom is quiet, dark, and cool. Consider using blackout curtains, white noise machines, and comfortable bedding to promote uninterrupted sleep.
Check out this blog on ways to improve your sleep hygiene: Improving Your Sleep Hygiene: Habits for a More Restful Night's Sleep (arcnetwork.ca)
4. Avoid Alcohol and Smoking
Alcohol and smoking have been shown to exacerbate sleep apnea symptoms. Alcohol relaxes the throat muscles, which can lead to more frequent apneas during the night. Smoking, on the other hand, can increase inflammation and fluid retention in the airway. Cutting down or quitting these habits can improve CPAP therapy effectiveness.
For more tips and resources on quitting smoking, check out this guide: Quit with Confidence: How to quit - Canada.ca
5. Establish a Regular Sleep Schedule
Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. A regular sleep schedule helps regulate your body’s internal clock and can improve the quality of your sleep.
Learn more about how to establish a consistent bedtime routine here: How to Build a Better Bedtime Routine for Adults | Sleep Foundation
6. Stay Hydrated
Proper hydration is often overlooked in sleep health. Staying hydrated can prevent the mouth and nasal passages from becoming dry, which is especially important for CPAP users.
Check out these helpful facts on fluids: Facts on fluids: How to stay hydrated - Canada.ca
7. Manage Stress
Stress can negatively impact sleep quality and is a common trigger for sleep apnea episodes. Techniques such as mindfulness, meditation, and deep breathing exercises can help manage stress levels and promote better sleep. And, if you’re struggling with improving your mental health, reach out to a mental health professional, they have the tools at hand to help.
In the meantime, check out these helpful tips on coping with stress and anxiety: Coping with stress and anxiety | CAMH
At Advanced Respiratory Care Network, we’re committed to supporting our patients in every step of their journey towards better sleep and health. Remember, CPAP therapy is most effective when combined with a healthy lifestyle. By making these changes, you can enhance your therapy success and enjoy a more restful, energizing sleep.
For more information about sleep apnea and CPAP therapy, visit our website.