How can I get a good sleep if I have obstructive sleep apnea?

Robert Hummel
Sleep Medicine
The first thing we do to help people with sleep apnea get good sleep is to educate them about sleep hygiene, which is very important. Good sleep hygiene means:
  • Exercising in the morning
  • Avoiding caffeine, alcohol and sedative pills in the afternoon and evening
  • Sleeping in a quiet, pleasant room
  • Sticking to a consistent bedtime routine
We also suggest weight loss or bariatric surgery, if appropriate. The next solution might be a continuous positive airway pressure (CPAP) sleeping mask, which covers the nose and mouth and keeps airways open at night. The CPAP works for most people. If a person can’t tolerate the CPAP, there are other mouth appliance options. For people with congenital issues, surgery is sometimes an option, as well.

It depends on the severity of the sleep apnea. With some people raising their head and staying off their back will work. For others, it may require the use of a device that blows air in the nose and/ or mouth called CPAP. Other treatment options in include an oral device that holds the airway open, or surgery.

See a sleep specialist for a diagnosis and then a review of treatment options for what might be best for you.


Continue Learning about Obstructive Sleep Apnea

Obstructive Sleep Apnea

Obstructive sleep apnea is a condition that causes repeated episodes of blocked breathing during the night. A person with sleep apnea will typically fall asleep snoring heavily. Snoring will then be interrupted by a period of no b...

reathing followed by a gasp for air. People who have sleep apnea might not even be aware of their condition, but their spouses or partners sure are. The main symptoms of obstructive sleep apnea are daytime sleepiness and waking up still feeling tired. You can also have headaches and depression. While overweight men are most at risk, women and children can also experience obstructive sleep apnea. The good news is that sleep apnea can be treated with lifestyle changes and treatment at a sleep therapy clinic. Ask you doctor for a referral.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.