The Importance of Good Sleep Hygiene When You Have Sleep Apnea

If you have sleep apnea, you already know how critical quality sleep is to your health. But did you know that poor sleep habits can make your symptoms even worse? While CPAP therapy or oral appliances help keep your airway open, practicing good sleep hygiene can further improve your sleep quality, making your treatment even more effective.

Let’s explore why sleep hygiene matters and what simple changes you can make to support better, more restful sleep.

What Is Sleep Hygiene?

Sleep hygiene refers to the habits, behaviours, and environmental factors that affect your sleep quality. Good sleep hygiene helps your body get into a natural sleep rhythm, while poor sleep habits—like staying up late scrolling on your phone or drinking caffeine before bed—can make it harder to fall and stay asleep.

For people with sleep apnea, poor sleep hygiene can worsen daytime fatigue, increase the number of breathing disruptions at night, and make treatment less effective.

Why Is Sleep Hygiene Important for Sleep Apnea?

People with sleep apnea already struggle with disrupted sleep due to breathing pauses. If you add poor sleep habits into the mix, you’re making it even harder for your body to get the deep, restorative sleep it needs.

Here’s how good sleep hygiene can help:

✔ Supports Treatment Effectiveness – Whether you use CPAP or an oral appliance, better sleep habits can enhance their benefits.

✔ Reduces Fragmented Sleep – Sleep apnea already causes micro-awakenings, but poor sleep hygiene can add unnecessary disruptions, making your nights even more restless.

✔ Boosts Energy & Focus – Better sleep leads to improved daytime alertness, mood, and cognitive function, reducing brain fog and fatigue.

✔ Helps Manage Weight & Metabolism – Poor sleep is linked to weight gain, which can make sleep apnea worse. Quality sleep helps regulate hunger hormones and metabolism.

✔ Improves Heart Health – Untreated sleep apnea increases the risk of high blood pressure, heart disease and stroke. Good sleep habits help reduce these risks.

Tips for Good Sleep Hygiene When You Have Sleep Apnea

1. Stick to a Consistent Sleep Schedule

Going to bed and waking up at the same time every day (even on weekends) helps regulate your circadian rhythm, making it easier to fall asleep and wake up refreshed.

📌 Try this: Set a bedtime and wake-up time that allows for 7-9 hours of sleep and stick to it consistently.

2. Create a Relaxing Bedtime Routine

A predictable, calming pre-sleep routine signals to your body that it’s time to wind down.

📌 Try this:

• Dim the lights an hour before bed.

• Read a book (not on a screen).

• Try deep breathing, meditation, or light stretching.

• Avoid stimulating activities like work emails or social media.

3. Optimize Your Sleep Environment

Your bedroom should be a quiet, dark, and cool space designed for restful sleep.

📌 Try this:

• Keep the temperature around 60-67°F (15-19°C).

• Use blackout curtains or a sleep mask to block out light.

• Use a white noise machine if noises disturb your sleep.

• Invest in a comfortable mattress and pillows that support your neck and airway.

4. Avoid Stimulants & Heavy Meals Before Bed

Caffeine, alcohol, and heavy meals can interfere with sleep quality and worsen acid reflux, which is common in people with sleep apnea.

📌 Try this:

• Limit caffeine after 2 PM (coffee, soda, tea, chocolate).

• Avoid alcohol before bed—it may make you drowsy, but it relaxes airway muscles, worsening apnea.

• Eat dinner at least 2-3 hours before bedtime to prevent acid reflux.

5. Sleep on Your Side, Not Your Back

Back sleeping can cause the tongue and soft tissues to collapse into the airway, making apnea episodes worse.

📌 Try this:

• Use a body pillow to keep yourself in a side-sleeping position.

• Try a wedge pillow to elevate your upper body slightly.

6. Get Regular Exercise (But Not Right Before Bed)

Exercise helps improve sleep quality and can even reduce sleep apnea severity, especially if it helps with weight management.

📌 Try this:

• Aim for at least 30 minutes of movement per day.

• Avoid intense workouts within 2-3 hours of bedtime, as they can raise your heart rate and delay sleep.

7. Practice Nasal Breathing

Nasal breathing keeps the airway more stable compared to mouth breathing, which can worsen snoring and apnea symptoms.

📌 Try this:

• If you have nasal congestion, use a saline spray, nasal strips, or a humidifier.

• Consider practicing mouth taping (under a doctor's guidance) to encourage nasal breathing.

8. Don’t Ignore Persistent Sleep Issues

If you’re using a CPAP or oral appliance but still feel tired or unrested, there may be adjustments needed.

📌 Try this:

• Check that your oral appliance is properly fitted.

• If using CPAP, make sure the mask fits well and isn’t leaking air.

• Talk to your doctor about a follow-up sleep study if symptoms persist.

Small Changes, Big Impact

If you have sleep apnea, your treatment is essential—but it’s not the only factor in getting good sleep. By improving your sleep hygiene, you can enhance the effectiveness of your therapy, wake up feeling more refreshed, and reduce long-term health risks.

💡 Ready to improve your sleep? Start with one or two small changes today and build from there. Better sleep is within your reach!