What lifestyle changes will help me sleep?

Sleep on your side

Some people suffer from sleep apnea ONLY when lying on their back. Placing pillows behind your back or attaching tennis balls to the back of your pajamas can help you stay on your side throughout the night.

Special aids, like the Slumberbump^TM (available from RANA), are specially designed to make sure you sleep on your side.

Avoid alcohol and sleeping pills

These substances relax the muscles in your throat, causing the pauses in your breathing (apneas) to be longer and more severe. Prescription medications for anxiety, headaches and other common problems can also affect your breathing and the quality of your sleep. Talk to your doctor if you use any of these medications and have sleep apnea.

Prevent or minimize nasal congestion

Medications or nasal dilator devices (e.g. Breathe Right^® nasal strips) used to treat nasal congestion or stuffiness can help reduce your snoring and may help sleep apnea slightly.

Lose weight if you are overweight

Sleep apnea is worse if you are overweight, therefore an approach to healthy weight management should always be a part of your treatment plan. Target a 5 to 10% weight loss in 6 months at an average of 0.5 to 1 kg (1 to 2 lbs) per week. Weight loss of greater than 1 kg (2 lbs) per week is considered excessive and is not recommended.