7 Sleep Apnea Self-Care Strategies That Really Work

Sleep apnea self-care strategies probably won’t eliminate your OSA altogether — your best bet for that is actual treatment, like an oral appliance or a CPAP machine — but these lifestyle changes can improve your symptoms. We spoke with two sleep medicine specialists, Christopher Lettieri, M.D., and Inell Rosario, M.D., to learn about simple self-care practices that can make a big difference in your sleep.  

1. Try sleeping on your side

It might seem strange, but your sleep position can actually affect the number of apneas you experience throughout the night. The term “apnea” refers to ten-second periods in which you stop breathing — if you have five or more of these per hour throughout the night, you can be diagnosed with sleep apnea. These apneas are more likely to happen when you sleep on your back, while the simple act of sleeping on your side can improve your condition. Which side you choose to sleep on depends on what other health concerns you have: sleeping on your right side may be better for heart health, while sleeping on your left side can be better for acid reflux.

2. Limit alcohol

This might seem counterintuitive: after all, alcohol makes you sleepy, so what’s the harm in a nightcap? “While alcohol makes you fall asleep faster, it also makes you wake up more often, especially in the second half of the night,” says Dr. Rosario. The more you drink, the worse the problems get, too: mild drinking might just cause you to wake up more easily, while heavy drinking can reduce your REM sleep, which can negatively impact cognitive function, impulse control, and decision-making. Drinking before bed can also increase common sleep apnea symptoms, including snoring and interrupted breathing. 

3. Get some exercise 

“Working out can improve your cardiopulmonary function, which improves sleep quality,” says Dr. Rosario. Studies show that sleep apnea patients who regularly engage in aerobic exercise can improve their condition, lowering their AHI score and reducing daytime sleepiness, whether or not they lose weight. Regular exercise has also been shown to improve “sleep efficiency,” which is how much time you’re actually sleeping while in bed.

4. Rebalance your diet  

Studies show that people with sleep apnea tend to eat too few whole grains while eating too much red, processed meat and sugar. You don’t have to give your diet a complete overhaul to improve sleep apnea symptoms, but it’s a good idea to move the needle a bit by limiting processed grains like white bread, processed meats like sausage and deli ham, and sugary sodas. Consider adopting a more Mediterranean diet, which has been shown to have anti-inflammatory effects on sleep apnea patients. This diet involves lots of fresh fruits and vegetables, healthy fats, whole grains, and high-quality, unprocessed proteins, like chicken, fish, and legumes. 

5. If you’re medically overweight, lose weight

Not everyone who has sleep apnea is overweight, but if you are, studies show that weight loss can help improve your sleep apnea symptoms. If you’re uncertain whether or not you are medically overweight, the CDC offers a BMI calculator that can help you estimate your weight status in relation to potential disease risk. Although the BMI is an imperfect measurement of weight and health, it can help you determine if you are at increased risk of sleep apnea.  

6. Improve your sleep hygiene

Sleep hygiene is all about healthy bedtime habits and setting up your bedroom for optimal sleep. Good sleep hygiene involves creating a wind-down routine before bed, lowering your bedroom’s temperature, avoiding late-night snacks, and sleeping in a darkened room.

“Sleeping in a dark room is an important part of sleep hygiene because light suppresses melatonin production,” says Dr. Lettieri. Melatonin is a hormone that your body produces exclusively at night and impacts how well-rested you feel in the morning. Poor sleep hygiene has been shown in studies to worsen symptoms of sleep apnea, including the daytime sleepiness many people with sleep apnea experience. 

7. Quit smoking

Smoking is bad for you — that’s not exactly news. But in addition to being a leading cause of heart disease, smoking can also put you at higher risk for developing sleep apnea. This happens in part because smoking worsens sleep quality and causes upper airway inflammation. It’s never easy to quit smoking; after all, nicotine is powerfully addictive, but seeking out tools that can help you quit, like nicotine gum or patches, can make a massive difference in your overall health.