If you’re like many people, you likely feel exhausted after a long day. It’s easy to lay down for a few minutes for a catnap to recharge your batteries; however, if you have sleep apnea, you might want to think twice before dozing off. Your little power nap can affect your sleeping at night. Here’s how napping and sleep apnea can be a bad combination.
Is Napping Beneficial?
Between erratic work hours, stress, and sleep apnea, it can be difficult to get adequate rest. To catch up on lost sleep, napping seems like the ideal solution. Unfortunately, if you have a sleep disorder, even a short nap can affect your ability to sleep at night. Despite your best intentions, you might be throwing your sleep schedule into disarray. Contrary to what you might have heard, napping will not pay off your sleep debt. Instead, it’s better to create a set sleep schedule. You’ll want to sleep for at least 7-9 hours at night. Establish a bedtime and morning routine to ensure you’re getting plenty of rest.
What if I Can’t Skip Napping?
Everyone needs a nap occasionally. If you can’t resist a brief nap, don’t forget about your sleep apnea treatment. Interruptions in breathing can occur anytime you’re sleeping, not just at night. Therefore, be sure to grab your CPAP machine or your oral appliance to keep your airways open while resting. You’ll prevent interruptions in breathing to make your nap more effective.
How Can I Sleep Better at Night?
If you’re struggling with insomnia or don’t feel well-rested in the morning, your first step should be to stop napping. This will help you fall asleep at bedtime, so you spend fewer nights laying awake. It’s also important to create the right sleep environment. Make your room the right temperature at about 62 degrees and consider blackout curtains to ensure you can snooze comfortably. Avoid any screens for at least 30 minutes before bed or while you’re sleeping. This also includes setting down your cellphone.
Don’t forget to choose a comfortable mattress and bedding. You don’t want your mattress to be too firm or soft. If your mattress is old, consider getting a new one. You’ll be amazed at the difference a new mattress can have on your sleep quality.
It’s also best to find a way to relax for a few minutes before heading to bed, like reading a book or practicing yoga. Keeping your stress levels low will help you unwind after a long day.
If changes at home don’t improve your daytime fatigue, it’s time to see your dentist. They may need to make changes to your sleep apnea treatment plan to help you breathe easier, so you can sleep soundly.
About Dr. Shannon O. Doyle
Dr. Doyle earned her dental degree at the Louisiana State University School of Dentistry and has completed advanced training at Spear Education. Because of her continuing education, she offers many specialty services, like sleep apnea therapy. Contact our office today to schedule your consultation.