Ear, Nose, and Throat Exams: A Step in the Diagnosis Process
While oral appliances effectively treat sleep apnea mechanically, optimizing lifestyle habits maximizes your gains. Known as “sleep hygiene”, certain practices regulate sleep cycles, reduce fatigue, and make therapy more effective.
At our practice, we recognize the vital role of sleep health beyond just using a device. Let’s review evidence-based tips for integrating good sleep hygiene with your apnea treatment. Rest assured these changes help oral appliances work their best magic!
Set a Stable Sleep Schedule
Inconsistency disrupts your circadian rhythms and sleep drive. Follow these practices:
- Go to bed and wake up at the same time daily, even on weekends. These programs have natural sleep-wake cycles.
- Follow a relaxing pre-bed routine (no screens!) signaling your brain it’s time to sleep.
- If you wake early, avoid napping or sleeping late to “catch up”. Stick to your schedule.
- Allow enough time for adequate sleep (7-9 hours for adults) rather than cutting sleep short.
Regularity trains the body’s clock for the onset of drowsiness at appropriate times. Circadian mismatch undermines apnea treatment.
Optimize Your Sleep Environment
Make your nest welcoming by:
- Using comfortable mattresses and bedding – don’t overlook the basics!
- Controlling temperature between 60-75°F.
- Blocking disruptive noise and light with screens or white noise machines.
- Keeping pets that interfere with sleep out of the bedroom.
- Reserving bedrooms just for sleeping and intimacy to associate the room with rest.
With comfort and the right cues, bedrooms become a safe harbor for quality slumber.
Improve Night-time Breathing Basics
Since apnea involves disordered breathing, be sure to:
- Use your oral device diligently every night as prescribed.
- Maintain clear nasal airways and manage congestion issues.
- Adopt lateral sleeping positions keeping airways open. Avoid sleeping on your back.
- Try breathwork, singing, or wind instrument playing to strengthen respiratory muscles.
- Ask your doctor about airway-stabilizing exercises or other muscle-training techniques.
Healthy respiration is the goal – optimize basics like posture, congestion management, and muscle tone.
Address Physical and Mental Health Factors
Because overall well-being affects sleep, managing conditions like:
- Stress, anxiety, or depression.
- Gastroesophageal reflux disease or indigestion.
- Chronic pain conditions.
- Frequent nighttime urination.
…is key. Treating underlying medical issues enhances sleep drive. Counseling also helps change detrimental thought habits that perpetuate insomnia.
Make Healthy Lifestyle Choices
Sleep and health are interrelated, so:
- Exercise regularly to improve sleep drive, but not too soon before bedtime.
- Follow balanced nutrition and healthy weight maintenance. Deficiencies, hunger, or obesity hurt sleep.
- Moderate caffeine, nicotine, and alcohol, especially before bedtime.
Healthier days translate to higher-quality nights! Our team teaches all aspects of improved sleep hygiene.
