1. Sleep on Your Side
People with mild sleep apnea may simply need to sleep on their side, a position that helps keep the airway open, says Dr. Mendez. You can help prevent yourself from rolling onto your back at night by propping a body pillow against your back or even wearing a T-shirt with a tennis ball attached to the back.
2. Lose Weight if Needed
“For a great majority of patients, losing weight tends to help with sleep apnea,” says Mendez, who explains that excess fat can obstruct the airway, making it harder to breathe while you sleep. A 20 percent reduction in body mass index was associated with a 57 percent reduction in sleep apnea symptoms, according to one meta-analysis. (That said, people at a healthy weight can have sleep apnea as well. Plus, weight loss may not be right for everyone.)
3. Seek Out Insomnia Treatments
Combating insomnia will result in greater energy levels. Mendez recommends setting the scene each night with optimum sleep conditions. These habits include:
- Limiting caffeine
- Avoiding screens at night
- Not looking at the clock
- Getting out of bed and doing a calming activity if you’re having trouble sleeping
You should also be evaluated for other conditions that can affect sleep, such as leg movement disorders, depression, and anxiety.
4. Eat an Energy-Boosting Diet
One of the best ways to rev up your energy is by eating the right foods. Opt for healthy choices, such as fresh fruits and vegetables, and cut out energy-sapping fare like candy, soda, and other sugar-laden drinks. They may give you a temporary buzz, but they’ll also give you an energy crash shortly afterward.
5. Avoid Alcohol
6. Stay Hydrated
If you have sleep apnea, you’re at risk of dehydration at night. One reason is that your body loses fluid when you open your mouth to breathe.
Downing a large amount of water before bed will lead to middle-of-the-night bathroom trips, so stay hydrated by regularly sipping on H20 throughout the day.
7. Get Moving
When you’re running low on energy, exercise may be the last thing you want to do, but a good workout may be exactly what you need. Exercise helps battle fatigue and has the added bonus of improving sleep by helping you relax at night, says Mendez.
8. Quit Smoking
Smokers have a higher risk of obstructive sleep apnea, with heavy smoking associated with more severe sleep apnea. Additionally, smokers — even those without sleep apnea — tend to sleep less, take longer to fall asleep, and have poorer sleep quality than nonsmokers. This is likely because nicotine disrupts the sleep-wake cycle, which may also apply to vaping. Smokers who have sleep apnea can fare even worse.
9. Reevaluate Your Treatment Plan
If you’re actively treating sleep apnea and still battling fatigue, you’re not alone.
Together, you and your doctor will get to the bottom of it, and you’ll feel energized in the future.
Seek Professional Treatment for Sleep Apnea to Help Fight Fatigue
What you don’t want to do is self-treat sleep apnea with over-the-counter or online dental devices. These products not only aren’t recommended but can even cause harm, says Mendez. Certain dental products, for example, may damage your teeth, he says.
With proper treatment, you can expect daytime sleepiness to fade and your energy levels to rise. “Symptoms improve quickly — in a matter of days to a week or two,” says Mendez. “For patients with severe apnea, just one night can be a dramatic change in how they feel and function during the day.”
The Takeaway
- Avoiding alcohol, eating healthy, exercising, quitting smoking, and staying hydrated can greatly improve breathing with obstructive sleep apnea, which can help you feel better the next day.
- CPAP therapy can be highly effective for managing sleep apnea. But if you continue to feel fatigued during the day, reevaluate your treatment plan with a healthcare provider.
- Overcoming sleep apnea fatigue takes time, but with the right approach, you can sleep sounder and have a better quality of life.
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