Sleep apnoea is a common yet often overlooked condition affecting millions of people in the UK. It disrupts your breathing during sleep, leading to restless nights and potential long-term health risks if left untreated. Whether you’ve just been diagnosed or are seeking ways to manage it, here’s what you need to know about living well with sleep apnoea.
1. Recognise the Signs – Early Diagnosis is Key
Sleep apnoea often goes undiagnosed, so being aware of the symptoms is crucial. Common signs include loud snoring, gasping for air during sleep, excessive daytime sleepiness, and waking up with headaches or a dry mouth. If you or your partner notice these symptoms, consult your GP for an evaluation.
Top tip: Keep a sleep diary or ask a partner to note your symptoms to discuss with your doctor.
2. Embrace Lifestyle Changes – Small Steps Matter
For many, lifestyle changes can significantly improve symptoms. Maintaining a healthy weight reduces pressure on the airways, while regular exercise boosts your energy and overall health. Avoid alcohol and sedatives before bed, as these relax throat muscles, making apnoea worse.
Top tip: Swap late-night snacks for a relaxing herbal tea to wind down and support better sleep.
3. Sleep Positions Matter – Adjust for Easier Breathing
Sleeping on your back can worsen sleep apnoea by allowing gravity to block your airway. Try sleeping on your side instead. Special pillows or sleep position trainers can help you maintain this position throughout the night.
Top tip: Sew a small pocket onto the back of your pyjama top and place a tennis ball in it to discourage back-sleeping.
4. Use a CPAP Machine – It’s a Game-Changer
For any level of sleep apnoea causing significant symptoms, Continuous Positive Airway Pressure (CPAP) therapy is often recommended. CPAP devices deliver a steady stream of air to keep your airway open during sleep. Although it may take time to adjust, many find their energy levels and quality of life dramatically improve with consistent use.
Top tip: Invest in a comfortable, well-fitted mask and clean your CPAP machine regularly to maximise its benefits.
5. Prioritise Sleep Hygiene – Build Better Habits
Good sleep hygiene can make a world of difference. Create a calming bedtime routine, keep your bedroom cool and dark, and aim for a consistent sleep schedule. Avoid screens and heavy meals in the hours leading up to bed.
Top tip: Use blackout curtains or an eye mask to block light and create an environment conducive to restful sleep.
6. Stay Informed – Knowledge Empowers Action
Understanding your condition helps you take control. Regular check-ups with your healthcare provider ensure your treatment plan remains effective. If your symptoms persist, don’t hesitate to explore new treatments or seek a second opinion.
Top tip: Join local or online support groups to connect with others who share your experiences and gain valuable advice.
The Bottom Line
Sleep apnoea can be life-altering, but it doesn’t have to control your life. With proper diagnosis, lifestyle changes, and consistent management, you can enjoy restful nights and energised days. Take small steps, prioritise your health, and seek support when needed—you deserve a good night’s sleep!
Top tip: Start with one manageable change today, and soon you’ll notice the benefits in your sleep and overall wellbeing. Sleep tight!