If you’re someone who regularly finds yourself waking up in the middle of the night because you have trouble breathing while sleeping — you’re not alone.
Sleep apnoea is quite a common diagnosis for most adults, affecting our quality of sleep and thus, our quality of life. Thankfully, we now have different ways to be able to help treat and manage the effects of sleep apnoea. However, here at Bellevue Hill Dental, we believe that prevention may just be better than the cure.
With this, we listed a few ways to help promote healthy habits for people who are diagnosed with sleep apnoea. These habits can help you achieve significant relief, manage your condition and improve your quality of sleep and health!
Ready to dive in? Let’s begin!
Understanding Sleep Apnoea
Before we dive in, it is important to understand what sleep apnoea is in the first place.
Sleep apnoea is a condition where a person’s breathing repeatedly stops and starts during sleep. This happens because the airway gets blocked, often due to the throat muscles relaxing too much. These pauses in breathing can last a few seconds or longer and may occur many times during the night. As a result, the body gets less oxygen, which leads to poor sleep, feeling very tired during the day, trouble focusing, and a higher risk of heart problems if not treated.
8 Lifestyle Changes for Sleep Apnoea Management
Maintain a Healthy Weight
Carrying extra weight, especially around the neck, can make sleep apnoea worse.
The added weight puts more pressure on the airway, causing more frequent and severe breathing interruptions during sleep. Eating a balanced diet and staying active can help you reach and maintain a healthy weight, which not only improves sleep but also boosts overall health.
Adopt a Sleep-Friendly Position
Sleeping on your back can cause the tongue and soft tissues in your throat to collapse and block your airway.
To prevent this, try sleeping on your side. Using pillows that support side-sleeping or a special mattress can help make this change more comfortable. This small adjustment can greatly reduce the number of breathing interruptions you experience during the night.
Cut back on the Alcohol
Alcohol relaxes the throat muscles, which can sometimes make sleep apnoea symptoms worse.
Cutting back on or avoiding alcohol, especially in the hours before bed, can help keep your throat muscles from relaxing too much and improve your sleep quality. Try finding other ways to relax that won’t affect your sleep.
Quit Smoking
One known cause of sleep apnoea is smoking. Smoking irritates and inflames the airways, making it more likely for your airway to get blocked and worsen sleep apnoea.
Quitting smoking can help reduce this inflammation and improve your breathing. There are many resources available to help you quit, such as medications, counselling, and support groups.
Have a Consistent Sleep Routine
Keeping a regular sleep schedule helps regulate your body’s internal clock, making it easier to fall and stay asleep. Try to go to bed and wake up at the same time every day, even on weekends. This routine can improve your sleep quality and help better manage sleep apnoea symptoms.
Use a Humidifier
Dry air can irritate your airways and make sleep apnoea symptoms worse.
Using a humidifier in your bedroom is an effective sleep apnoea treatment, adding moisture to the air, which might help with breathing and make sleep more comfortable. Just be sure to keep the humidifier clean to prevent bacteria from spreading into the air.
Exercise Regularly
Regular exercise benefits your overall health and can help control weight, which may reduce sleep apnoea symptoms.
Activities like walking, swimming, or cycling can boost heart health and encourage better sleep. Try to get at least 30 minutes of moderate exercise on most days of the week.
Avoid Heavy Meals Before Sleeping
Eating large or heavy meals close to bedtime can cause discomfort and disturb your sleep. Try to finish eating at least two to three hours before going to bed. Choose lighter, easy-to-digest meals in the evening to avoid discomfort and improve your sleep quality.
Need Help in Managing Your Sleep Apnoea?
Managing sleep apnoea involves a combination of medical treatments and lifestyle changes. By making practical adjustments, you can improve your sleep quality and overall well-being.
Since everyone’s situation is different, it’s important to consult with a healthcare provider to customise these recommendations to fit your needs. With the right changes and medical support, you can effectively manage sleep apnoea and achieve better, more restful sleep.
At Bellevue Hill Dental, our sleep apnoea treatment can help you get that full night’s rest every night!
book a consultation with us now or call our line at (02) 9158 1530 and we’ll be happy to help!
