4 Lifestyle Tips to Treat Sleep Apnea Without CPAP

4 Lifestyle Tips to Treat Sleep Apnea Without CPAP

A woman stretches comfortably in bed, enjoying a moment of relaxation and morning tranquility.

While you may blame nighttime sleeplessness on things happening in that very moment, such as an overactive mind, inadequate room temperature, or uncomfortable pillow, what you do during the day, when sleep is far from your mind, actually plays a significant role in how easy you’re able to nod off – and stay asleep – at night.

Daytime Habits That Improve Sleep Quality

From the moment you wake up in the morning, these four tips can set you off on the right foot for improving your sleep quality when it’s time to hit the hay:

  1. Pop open those blinds: Say hello to a new day by opening your blinds or shades first thing in the morning. By exposing our eyes to natural sunlight, we’re telling our body’s internal clock, or circadian rhythm, that it’s time to wake up. This releases the “wake up” hormone called cortisol, which suppresses its twin brother melatonin, or the “sleep” hormone, to effectively tell our body it’s time to meet the day.
  2. Eat a balanced breakfast: Ever eat a heavy pancake breakfast and then immediately want to go back to bed? If you have a full work day or other responsibilities ahead, it’s less than ideal. By eating a balanced breakfast with a healthy mix of fiber, protein, healthy fats, vitamins and minerals, you can start your day with energy. A balanced breakfast slows down the absorption of glucose (blood sugar) into the bloodstream, which prevents sudden spikes and ensures a more gradual release of energy throughout the morning. This keeps your blood sugar stable throughout the day and avoids symptoms that can also lead to weakness, fatigue, irritability, and headache – all symptoms that make us want to take a nap.
  3. Limit caffeine intake: For those who enjoy coffee, nothing’s better than that first cup of joe in the morning; however, it can be easy to continue sipping on coffee throughout the day. Because caffeine can take several hours to fully leave your system, most experts recommend avoiding coffee at least a few hours before bedtime to avoid disrupting your sleep.1 If you’re in need of an afternoon pick-me-up, opt for carbonated water or decaffeinated tea instead. Some caffeinated teas may also be a good option, as they typically have less caffeine per serving than coffee (although it will vary by the type of tea).
  4. Exercise: While regular exercise is excellent for weight management, its benefits go beyond the number on the scale. It helps with sleep by increasing the amount of “slow wave” or “deep sleep” we get, reduces stress, regulates body temperature, improves mood, and releases endorphins, all of which improve our sleep at night.2, 3, 4 Consider how you might be able to incorporate more exercise into your day to experience these benefits. For example, something as simple as a 10-minute walk in the evening has been shown to improve sleep quality.5

These modifications should make it easier for your body to fall – and stay – asleep, especially if you suffer from obstructive sleep apnea.

Looking Beyond CPAP

If you want to take your sleep apnea management one step further but aren’t willing to consider a CPAP machine, or have tried a CPAP or other OSA treatments in the past and are looking for an alternative, AIRLIFT® could be a good fit for you. Unlike CPAP, which requires a mask to keep the airways open during sleep, AIRLIFT uses a suture suspension system to lift and stabilize the tongue and surrounding airway structures, reducing airway collapse.

By combining the AIRLIFT procedure with healthy lifestyle changes, you could be on your way to more restful sleep and drastically improve your quality of life.

AIRLIFT can be performed in as little as 30 minutes, is covered by insurance, and provides long-lasting relief
without the clunky machine. Ask your doctor if AIRLIFT may be an option for you.

Sources:

  1. Berg S. What doctors wish patients knew about the impact of caffeine. American Medical Association. Published January 5, 2024. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-impact-caffeine
  2. Hopkins J. Exercising for Better Sleep. Johns Hopkins Medicine. Published 2019. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
  3. Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA. The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus. 2023;15(8). doi:https://doi.org/10.7759/cureus.43595
  4. Chaudhry SR, Kum B. Biochemistry, Endorphin. Nih.gov. Published July 29, 2019. https://www.ncbi.nlm.nih.gov/books/NBK470306/
  5. Gale JT, Haszard JJ, Wei DL, Taylor RW, Peddie MC. Evening regular activity breaks extend subsequent free-living sleep time in healthy adults: a randomized crossover trial. BMJ Open Sport & Exercise Medicine. 2024;10(3):e001774. doi:https://doi.org/10.1136/bmjsem-2023-001774

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