March is Sleep Awareness Month, a perfect time to focus on improving your sleep quality, especially if you have sleep apnea. Sleep apnea can significantly impact your rest, but with the right strategies, you can enjoy a more restful night. Here are some actionable tips to help you sleep better:

1. Maintain a Healthy Weight

Excess weight, particularly around the neck, can increase the risk of airway obstruction. Losing weight can reduce the severity of sleep apnea symptoms and, in some cases, even eliminate the need for long-term therapy. Incorporate a balanced diet and regular exercise into your routine to achieve and maintain a healthy weight.

2. Sleep on Your Side

Sleeping on your back can worsen sleep apnea symptoms. Try sleeping on your side to keep your airway open. You can use a body pillow to help maintain this position throughout the night. Some people find that sewing a tennis ball into the back of their pajama top can prevent them from rolling onto their back while sleeping.

3. Use a Humidifier

Dry air can irritate your respiratory system. Using a humidifier adds moisture to the air, which can help reduce congestion and improve breathing. Consider adding essential oils like lavender or eucalyptus to the humidifier for added relaxation and respiratory benefits.

Get a humidification chamber from your local NuCara Home Medical or view our full selection of products.

4. Avoid Alcohol and Smoking

Alcohol relaxes the muscles in your throat, which can interfere with breathing. Smoking can increase inflammation and fluid retention in the airway. Avoiding these can help reduce sleep apnea symptoms. If you need help quitting smoking, consider seeking support from a healthcare provider or a smoking cessation program.

5. Practice Good Sleep Hygiene

Establish a regular sleep schedule by going to bed and waking up at the same time every day. Create a relaxing bedtime routine that includes activities like reading, taking a warm bath, or practicing meditation. Ensure your sleep environment is comfortable, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to eliminate distractions.

6. Consider Bilevel Positive Airway Pressure Therapy

Bilevel Positive Airway Pressure therapy provides two levels of pressure: a higher pressure when you inhale and a lower pressure when you exhale. This can be more comfortable for some people compared to Continuous Positive Airway Pressure (CPAP) therapy. Consult with your healthcare provider to determine if bilevel therapy is right for you.

7. Stay Consistent with Your Treatment

Whether you use a CPAP or Bilevel machine, consistency is key. Make sure to use your device every night and follow your healthcare provider's instructions to get the best results. Regularly clean and maintain your equipment to ensure it functions properly and provides effective therapy.

8. Try Myofunctional Therapy

Myofunctional therapy involves exercises that strengthen the muscles in your mouth and throat. This can help reduce the severity of sleep apnea by improving airway stability. Exercises may include tongue slides, lip presses, and soft palate stretches. Consult with a myofunctional therapist for a personalized exercise plan.

EMBRACE BETTER Sleep

By incorporating these tips into your routine, you can improve your sleep quality and overall health. Remember, managing sleep apnea is a continuous process, and small changes can make a big difference. Prioritize your sleep and take proactive steps to ensure you get the restful night you deserve.

NuCara's CPAP and BiLevel Products

At NuCara Home Medical, we understand the importance of getting a good night's sleep. That's why we offer a range of CPAP and bilevel products designed to help you sleep better, including but not limited to:

  • PAP Devices (CPAP, Bilevel, APAP, and more)
  • Full face masks, nasal masks, and nasal pillow masks
  • Tubing
  • Filters
  • Humidification chambers
  • Mask cushions
  • Mask headgear
  • Chin straps
  • And more!
Learn more and explore our CPAP therapy solutions: PAP Products | NuCara Home Medical
Sleep apnea doesn't have to disrupt your sleep. With the right PAP machine and some simple tips, you can sleep better and wake up feeling refreshed. At NuCara Home Medical, we're committed to helping you get the sleep you deserve. Contact us today to learn more about our CPAP and bilevel products and how they can help you sleep better.