Making tonight a better night
Tips won't cure sleep apnea. But some habits make the airway more likely to collapse, and some make it less likely. If you're waiting on a test, working on weight, or getting used to CPAP, these changes can take a little pressure off.
Making side-sleeping stick
Many people's sleep apnea is noticeably worse on their back, when gravity pulls the tongue and soft palate toward the throat. The hard part is staying on your side once you fall asleep. A long body pillow behind your back helps. So does a backpack-style positional device, or the classic trick of a tennis ball in a pocket sewn onto the back of a shirt. It sounds silly. It works for a lot of people.
Alcohol, sleeping pills, and other relaxers
Alcohol relaxes the muscles that hold your airway open, so a nightcap can make snoring and breathing pauses worse. Some sleep aids and other sedating medicines can do the same. Don't stop a prescribed medicine on your own, but do ask your clinician whether anything you take at night could be affecting your breathing.
Clear the nose
A stuffy nose pushes you toward mouth-breathing, which can make the airway easier to collapse. If allergies or congestion are a regular thing, saline rinses, nasal strips, or treating the allergies themselves can make nights more comfortable. It's also worth mentioning to your clinician, especially if you use CPAP.
If you use CPAP
CPAP only works when it's on your face. If you're struggling, you're not alone, and there's usually a fix. A different mask style, a heated humidifier for dry mouth, or a pressure setting that starts low and ramps up can make a big difference. Wear it for naps too, and tell your sleep doctor what isn't working instead of quietly giving up.
Protect your sleep window
Going to bed and waking at the same times every day helps your body get the most out of the sleep you do get. Keep the bedroom cool, dark, and quiet, and give yourself a wind-down routine that doesn't involve your phone.
When tips aren't enough
If you're still waking up tired after a few weeks of trying, it's time to look at treatment. Start with our 1-minute test, then see how the treatment options compare, including newer ones that work on the weight behind sleep apnea.