Sleep apnoea is a common sleep disorder that affects millions of people worldwide. It can cause interrupted breathing during sleep, leading to poor sleep quality and a host of other health problems – not to mention it interrupts your partner’s peaceful sleep! However, there are ways to combat sleep apnoea and get a good night’s sleep.
Maintain a healthy weight
One of the primary causes of sleep apnoea is excess weight, especially around the neck area. When you have excess weight, it can put pressure on your airways, leading to blockage and interrupted breathing during sleep. Therefore, maintaining a healthy weight is essential to beat sleep apnoea. If you are concerned about being overweight, speak to your health practitioner or seek guidance from a health professional to lose weight through a healthy diet and regular exercise.
Avoid alcohol and sedatives
Alcohol and sedatives can relax the muscles in your throat, making it more difficult to breathe during sleep. Therefore, it is essential to avoid alcohol and sedatives before bedtime. Instead, try to establish a relaxing bedtime routine that does not involve alcohol or sedatives.
Sleep on your side
Sleeping on your back can worsen sleep apnoea symptoms by allowing your tongue and soft tissues to block your airway. Therefore, try to sleep on your side instead. You can use a body pillow or a specialised pillow to keep you on your side throughout the night.
Use a CPAP machine
Continuous positive airway pressure (CPAP) therapy is a common treatment for sleep apnoea. It involves wearing a mask over your nose and/or mouth while you sleep, which delivers a continuous flow of air to keep your airway open. If you have been diagnosed with sleep apnoea, your doctor may recommend using a CPAP machine to help you breathe better during sleep.
Practice good sleep hygiene
Good sleep hygiene is essential for beating sleep apnoea. This includes going to bed and waking up at the same time every day, avoiding caffeine and other stimulants before bedtime, and creating a relaxing sleep environment. You should also try to limit your exposure to screens before bedtime, as the blue light emitted by electronic devices can disrupt your sleep.
