What lifestyle changes will improve my sleep quality?

Improving your sleep often begins with making key lifestyle adjustments. Here are some effective changes you can consider:

1. Sleep on Your Side
For some individuals, sleep apnea occurs primarily when lying on their back. To stay on your side throughout the night, you can place pillows behind your back or use creative methods like attaching tennis balls to the back of your pyjamas. Special aids, such as the Rematee™ (available at Sleep Therapeutics), are designed to encourage side sleeping.

2. Avoid Alcohol and Sleeping Pills
Both alcohol and sleeping pills can relax the muscles in your throat, leading to longer and more severe pauses in breathing (apneas). Certain prescription medications for anxiety, headaches, and other conditions can also negatively affect your breathing and sleep quality. If you’re using any of these medications and have sleep apnea, consult your doctor for advice.

3. Reduce or Prevent Nasal Congestion
Addressing nasal congestion can help reduce snoring and may slightly improve sleep apnea symptoms. Over-the-counter medications or nasal dilator devices, such as the Nasal Aid, can effectively treat nasal stuffiness.  The Nasal Aid is available at Sleep Therapeutics.

4. Manage Your Weight
Excess weight can exacerbate sleep apnea, so incorporating healthy weight management into your treatment plan is crucial. Aim for a gradual weight loss of 5 to 10% over six months, with an average of 0.5 to 1 kg (1 to 2 lbs) per week. Rapid weight loss (over 1 kg or 2 lbs per week) is not recommended.