9 Self-Care Tips That Can Boost Your Energy if You Have Sleep Apnea
There's no substitute for a good night's sleep, but these strategies can help you feel a bit more awake during the day.
If you have sleep apnea, you probably wake up feeling more than just tired. You may also experience irritability, trouble concentrating, or even mood problems, such as depression.
The solution isn’t as simple as going to bed a little earlier though. The disorder causes you to stop breathing during sleep. As a result, “People will enter into a lighter stage of sleep or completely wake up,” says Jose Mendez, MD, medical director of the Sleep Disorders Center for Nuvance Health in Danbury, Connecticut.
The best thing you can do to get a good night’s sleep is to treat the apnea, but there are also a few lifestyle adjustments you can make to feel more energized during the day.
1. Sleep on Your Side
People with mild sleep apnea may simply need to sleep on their side, a position that helps keep the airway open, says Dr. Mendez. You can help prevent yourself from rolling onto your back at night by propping a body pillow against your back or even wearing a T-shirt with a tennis ball attached to the back.
2. Lose Weight if Needed
“For a great majority of patients, losing weight tends to help with sleep apnea,” says Mendez, who explains that excess fat can obstruct the airway, making it harder to breathe while you sleep. A 20 percent reduction in body mass index was associated with a 57 percent reduction in sleep apnea symptoms, according to one meta-analysis. (That said, people at a healthy weight can have sleep apnea as well. Plus, weight loss may not be right for everyone.)
3. Seek Out Insomnia Treatments
Sleep apnea is also linked to insomnia, a sleep disorder in which you have trouble falling and staying asleep.
Combating insomnia will result in greater energy levels. Mendez recommends setting the scene each night with optimum sleep conditions. These habits include:
Limiting caffeine
Avoiding screens at night
Not looking at the clock
Getting out of bed and doing a calming activity if you’re having trouble sleeping
You should also be evaluated for other conditions that can affect sleep, such as leg movement disorders, depression, and anxiety.
4. Eat an Energy-Boosting Diet
One of the best ways to rev up your energy is by eating the right foods. Opt for healthy choices, such as fresh fruits and vegetables, and cut out energy-sapping fare like candy, soda, and other sugar-laden drinks. They may give you a temporary buzz, but they’ll also give you an energy crash shortly afterward.
5. Avoid Alcohol
A glass of wine may help you drift off at night, but that nightcap can worsen sleep apnea. “Alcohol affects the muscle tone in your upper airway, making your palate floppy, so it’s more likely to close up and collapse,” says Mendez. You should also try to avoid taking sedatives, such as benzodiazepines, which may worsen the number of apnea episodes you have at night.
6. Stay Hydrated
If you have sleep apnea, you’re at risk of dehydration at night. One reason is that your body loses fluid when you open your mouth to breathe.
And if apnea shortens your sleep, you may be especially parched. Case in point: Sleeping six hours at night is associated with a higher risk of dehydration than logging eight hours of shut-eye. Researchers think one possible reason inadequate sleep may be linked to dehydration has to do with vasopressin. The hormone, which makes sure our bodies don’t lose too much water while we sleep, is released in increasing amounts in the later stages of the sleep cycle.
Downing a large amount of water before bed will lead to middle-of-the-night bathroom trips, so stay hydrated by regularly sipping on H20 throughout the day.
7. Get Moving
When you’re running low on energy, exercise may be the last thing you want to do, but a good workout may be exactly what you need. Exercise helps battle fatigue and has the added bonus of improving sleep by helping you relax at night, says Mendez.
If you have sleep apnea, try to do both aerobic exercise and strength training to help improve your sleep quality and lessen daytime fatigue. Research suggests this combo may tone the muscles in the upper airway, preventing collapse; reduce fluid accumulation in the neck, which can block breathing ability; and lessen inflammation.
8. Quit Smoking
Smokers have a higher risk of obstructive sleep apnea, with heavy smoking associated with more severe sleep apnea.Additionally, smokers — even those without sleep apnea — tend to sleep less, take longer to fall asleep, and have poorer sleep quality than nonsmokers. This is likely because nicotine disrupts the sleep-wake cycle, which may also apply to vaping. Smokers who have sleep apnea can fare even worse.
Additionally, the smoke itself (whether it’s cigarettes, cigars, marijuana, or vaping) can irritate the upper airway, making snoring and sleep apnea worse. Quitting smoking will stop lung damage and may make it easier to do things such as walk up stairs without shortness of breath as little as two weeks after quitting.
9. Reevaluate Your Treatment Plan
If you’re actively treating sleep apnea and still battling fatigue, you’re not alone.
Continuing daytime sleepiness still affects an estimated 9 to 22 percent of individuals treated with continuous positive airway pressure (CPAP), according to a study.The researchers suggest sticking to CPAP therapy, if you’re using it; improving your sleep habits, which are worth another look; asking your doctor if any medications you’re taking could be interfering with your sleep; and figuring out if you have another underlying condition contributing to fatigue, such as diabetes or hypothyroidism. You should also consider being evaluated for other sleep disorders, such as narcolepsy and restless legs syndrome.
Together, you and your doctor will get to the bottom of it, and you’ll feel energized in the future.
Seek Professional Treatment for Sleep Apnea to Help Fight Fatigue
Besides self-care, the right medical treatments, such as a CPAP machine, oral or dental device, or prescription medication, may also help you sleep better. The best choice for you depends on the severity of the sleep apnea, your insurance coverage, and the availability of experts in your area.
What you don’t want to do is self-treat sleep apnea with over-the-counter or online dental devices. These products not only aren’t recommended but can even cause harm, says Mendez. Certain dental products, for example, may damage your teeth, he says.
With proper treatment, you can expect daytime sleepiness to fade and your energy levels to rise. “Symptoms improve quickly — in a matter of days to a week or two,” says Mendez. “For patients with severe apnea, just one night can be a dramatic change in how they feel and function during the day.”
The Takeaway
Avoiding alcohol, eating healthy, exercising, quitting smoking, and staying hydrated can greatly improve breathing with obstructive sleep apnea, which can help you feel better the next day.
CPAP therapy can be highly effective for managing sleep apnea. But if you continue to feel fatigued during the day, reevaluate your treatment plan with a healthcare provider.
Overcoming sleep apnea fatigue takes time, but with the right approach, you can sleep sounder and have a better quality of life.
