Management and prevention of obstructive sleep apnea

Management

• Lose weight
• Avoid alcohol and medications
• Sleep on side/abdomen
• Keep nasal passages open at night

Prevention

• Good sleeping habits (sleep hygiene)

DO:

• Establish and maintain a regular bedtime and wake-up time every day.
• Find the amount of sleep you need to feel consistently refreshed.
• Create a comfortable, quiet, clean, and dark environment for sleeping. Your bed and the temperature of the bedroom should be comfortable.
• Establish a regular pattern of relaxing behaviors for 10-60 minutes before bedtime.
• Use the bed and bedroom for sleeping and sex only.
• Exercise on a regular basis.

DON'T:

• Don't nap during the day or evening.
• Don't eat heavy meals or drink large amounts of liquid before bedtime.
• Don't dwell on intense thought or feeling before bedtime.
• Don't lie awake in bed for long periods of time. If not asleep within 20 or 30 minutes, leave your bedroom and do something relaxing until you fall asleep again.
• Don't allow your sleep to be disturbed by your phone, pets, family, etc.
• Don't use alcohol, caffeine, or nicotine. All of these worsen sleep.