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Sleep Hygiene & Lifestyle

Some good tips on how to improve your sleep hygiene and lifestyle.

Individuals with sleep apnea already suffer from interrupted sleep so maximizing the quality of sleep and eliminating factors that contribute to poor sleep are important. Improved sleep hygiene will enhance your medical treatment of OSA.

The Canadian Sleep Society recommends the following “Sleep Hygiene” habits

The Canadian Sleep Society recommends the following Sleep Hygiene habits:

  • Practice good sleep hygiene! If you have trouble getting the sleep you need, work shifts, or simply cannot seem to find the time for sleep, then “sleep hygiene” is a practice that you need to work on more than others.
  • Go to bed only when sleepy. Try a relaxing bedtime routine (e.g., soaking in a bath).
  • Establish a good sleep environment with limited distractions (noise, light, temperature).
  • Avoid foods, beverages, and medications that may contain stimulants.
  • Avoid alcohol and nicotine before going to sleep.
  • Consume less or no caffeine.
  • Exercise regularly, but do so around midday or early afternoon. Over-training or exercising too much is not advisable.
  • Try behavioural/relaxation techniques to assist with physical and mental relaxation.
  • Avoid naps in late afternoon and evening.
  • Avoid heavy meals close to bedtime.
  • Avoid fluids before going to sleep.
  • Use the bed only for sleep and intimacy. (Do not eat, read or watch TV in bed!).

References

Caples, Sean, James Rowley, Jeffrey Prinsell, John Pallanch, Mohamed Elamin, Sheri Katz, and John Harwick
Surgical Modifications of the Upper Airway for Obstructive Sleep Apnea in Adults: A Systematic Review and Meta-Analysis. Sleep. Associated Professional Sleep Societies, LLC.
Web. 11 Feb. 2015

Cote, Kimberly.
Normal Sleep and Sleep Hygiene.
1 Jan. 2003

Samuel, Kuna.
SLEEP - Long-Term Effect of Weight Loss on Obstructive Sleep Apnea Severity in Obese Patients with Type 2 Diabetes
Associated Professional Sleep Societies, LLC, Feb. 2012