Treating sleep apnea is vital for improving sleep quality. By committing to your new treatment, you’re one step closer to enjoying the benefits of a better night’s rest and reducing your risk of long-term medical complications. Your new treatment, however, may require patience as you adjust to it.
While the acclimation period with sleep apnea therapy can require some extra effort, it typically lasts for a couple weeks before your body gets used to your new nightly routine.
Read on to learn some sleep therapy ideas you can try yourself and when to turn to a professional sleep coach for more support. You can greatly improve the likelihood that you adapt to your treatment more quickly by taking advantage of sleep support.
Sleep Therapy Ideas You Can Try Yourself
You can take certain actions to facilitate sleep while adjusting to your sleep apnea treatment. Try these ideas for simple sleep therapy at home.
Practice Good Sleep Hygiene
Establishing a healthy bedtime routine can make it easier to fall asleep, even when you’re starting a new sleep apnea treatment.
Start unwinding a couple of hours before you plan to go to bed. That means you should avoid eating heavy meals, drinking alcohol or coffee, and doing any rigorous exercise, as these activities can make it harder for you to go to sleep. By going to bed at the same time every night, you can also train your body to prepare for sleep at that time.
If these sleep therapy ideas aren’t enough to help you fall and stay asleep, try taking a warm bath or shower one to two hours before bed. This will relax you, reduce your core temperature, and signal to your body that it’s time for sleep. You can also do some gentle stretches, breathing exercises, or journaling to calm your mind.
Take a look at this blog post for more tips on how to treat obstructive sleep apnea if you lead an active life.
Remove Stimuli from the Bedroom
Many of us have a TV screen on our dresser and a book on our nightstand. We use this entertainment to unwind before bed, but you may find it easier to fall asleep at night if you only associate your bedroom with restful sleep.
By avoiding blue-light technology and emotional stress in the bedroom, you can create a more relaxing and less stimulating environment where it’s easier to fall asleep. Move distracting devices out of your room and read on the couch to enjoy the benefits of this sleep therapy in your bedroom.
Once in bed, try not to watch your alarm clock if you’re unable to fall asleep, as this has proven to slow the onset of sleep. Turn the clock around so you can still use it as an alarm.
Restrict the Time You Spend in Bed
Even if you follow proper sleep hygiene and create a relaxing sleeping environment, you may still struggle to sleep through the night during your sleep apnea treatment. Sleep restriction is a cognitive behavioral therapy that can help with insomnia. The idea isn’t to reduce sleep time, but rather time spent tossing and turning in bed.
If you usually go to sleep at 11pm and get up at 7am, but only sleep for around 6 hours, try committing to a sleep period of 6 hours. For one week, go to bed at 12am and get out of bed at 6am. This sleep therapy method usually leads to improved sleep quality. You can then start to extend the amount of time you spend in bed sleeping. Just be sure to spend at least 5.5 hours in bed, even if you currently sleep for less time than that.
The Benefits of Professional Sleep Support
As helpful as these sleep therapy tips can be, they may not be enough to support you through your sleep apnea treatment. To further improve your bedtime routine and outcomes, why not take advantage of personalized professional guidance?
Studies have shown that sleep apnea patients who receive sleep coaching are statistically more compliant to positive airway pressure (PAP) therapy. Getting sleep support doesn’t have to add any extra cost or inconvenience to your sleep apnea treatment, either. You can now experience effective and individualized sleep therapy at home thanks to virtual sleep coaches.
How to Get Started with Sleep Therapy at Home
You can find sleep coaches online who have experience with sleep apnea patients and PAP devices in general, but it’s better to work with someone who’s an expert in both your sleep disorder and your personal treatment plan. This gives you the exact support and setup tips you need to adjust to your new device and reclaim your night.
Introducing Somnera’s SleepBridge™ Experience
Somnera® not only provides a new sleep apnea solution that’s comfortable and easy to use, but we also offer the sleep support you need to use it successfully.
Every purchase of the Somnera System includes one-on-one sleep coaching for better results at no additional cost. You can schedule your virtual setup consultation and ongoing sessions for the times that suit you, which means you enjoy stress-free sleep therapy at home.
Our experienced sleep coaches help you set up your PAP device and give you the tips and motivation you need to get the most out of your sleep therapy. While healthy habits usually take around 21 days to form, Somnera users can often create their new sleep habit in just 10 days.
Try the SleepBridge App
In addition to our sleep support program, Somnera offers a SleepBridge app to enhance your sleep therapy experience. Available for both iOS and Android, the SleepBridge app makes it easy for you to view and safely store your sleep data, even when you’re on the go.
Check out your daily sleep scores, usage times, and trends to see how you’re progressing with your sleep therapy and to help you stay on track. Effective sleep support has never been so accessible!
Learn more about how Somnera’s sleep support can help with your sleep therapy here.