Learn to Manage Sleep Apnea with Lifestyle Changes
Sleep apnea can leave you feeling tired, foggy, and it can even impact your heart and brain health. While machines like a CPAP can help treat it, there are also everyday habits you can adopt that make a big difference. If you’re over 65 and living with sleep apnea, this article shares simple, helpful changes you can make to improve your breathing and your sleep—starting today.
Why Lifestyle Changes Matter
Sleep apnea happens when your breathing pauses or gets very shallow while you sleep. These pauses can happen many times a night, keeping your body from getting enough oxygen and deep rest. Over time, untreated sleep apnea can lead to serious issues like high blood pressure, heart disease, stroke, and type 2 diabetes.
The good news? You can do a lot at home to help manage your sleep apnea. Small changes—like adjusting how you sleep or what you eat—can ease symptoms and help you sleep better.
1. Keep a Healthy Weight
Extra weight, especially around the neck and chest, can press on your airway and make it harder to breathe at night. Losing even 5-10 pounds can reduce the severity of sleep apnea symptoms.
You don’t have to overhaul your diet all at once. Try swapping sugary snacks for fruit, drinking more water, or taking short walks after meals. Talk to your doctor or a registered dietitian about a plan that feels doable and safe for you.
2. Avoid Alcohol and Smoking
Alcohol relaxes the muscles in your throat, which can cause more breathing problems during sleep. If you drink, try not to have alcohol in the evening or close to bedtime.
Smoking is also a big factor. It can cause swelling in your airway, making breathing even more difficult. Quitting smoking can be hard, but it’s one of the best things you can do for your sleep—and your health overall. Your doctor can help you find tools and programs to make quitting easier.
3. Sleep on Your Side
Sleeping on your back makes it easier for your tongue and soft tissues to fall back and block your airway. Sleeping on your side can help keep your airway open.
If you tend to roll onto your back, try placing a pillow behind you to stay in place. You can also try special pillows designed to support side-sleeping. It may take some getting used to, but it can really help your breathing.
4. Make Your Bedroom Sleep-Friendly
Set up your bedroom for good sleep. Keep it cool, quiet, and dark. Try blackout curtains or white noise machines if light or noise keeps you up.
Use comfortable pillows and bedding that support your head and neck. If you use a CPAP machine, make sure it’s easy to reach and well-maintained. Clean your machine regularly and follow your doctor’s instructions to stay safe and comfortable.
5. Stick to a Sleep Schedule
Going to bed and waking up at the same time every day helps your body fall into a steady rhythm. Regular sleep helps your body rest and repair itself each night.
Try going to bed around the same time every evening—even on weekends. Build a calming bedtime routine, like reading a book or listening to music, and keep screens (like TVs or phones) out of the bedroom if you can. Limit caffeine before bed, including tea, soda, and energy drinks.
6. Move Your Body
Exercise helps with weight, mood, and sleep. You don’t need to do anything intense. Just 30 minutes of gentle movement—like walking, stretching, or water aerobics—most days can help manage sleep apnea.
Exercise also helps keep your lungs and heart strong. If you have health concerns, check with your doctor before starting anything new.
7. Clear Up Nasal Congestion
A stuffy nose can make it harder to breathe at night. If allergies or sinus problems are making things worse, try a saline spray, humidifier, or talk to your doctor about medications that can help.
Keeping the air in your bedroom clean and moist can make it easier to breathe while you sleep.
Small Changes for Better Sleep
Managing sleep apnea doesn’t mean you have to do everything all at once. Start with one or two habits that feel manageable. Over time, these small steps can help you breathe easier, sleep better, and feel more awake during the day.
You’re not alone—and you’re not powerless. With a few daily changes and the right support from your healthcare team, you can take charge of your sleep and your health.
Sources:
American Lung Association: Treating and Managing Sleep Apnea
Mayo Clinic: Sleep apnea