As your control pause increases, your sleep will be deeper and your need for sleep will lessen. The German philosopher Friedrich Nietzsche once said that “Sleeping is no mean art: for its sake one must stay awake all day.”
- In this vein, avoid taking naps during the day, as naps make you less tired at night and you will find getting to sleep difficult.
- Only sleep when absolutely necessary.
- Get up a half an hour earlier than you normally do. You will not be more tired. Instead, you will be suitably tired so that when you do go to bed, you fall asleep easily.
In addition, here are a few pointers for the bedroom. They are small points that can make a big difference in how you feel:
- If your symptoms are severe, you need to interrupt your sleep every three hours. If you go to bed at 12 p.m., then set an alarm clock to wake yourself up at 3 a.m. When you wake up, check your breathing. If it is quiet then go back to sleep. If it is heavy, then it is very important that you sit up and do many small breath holds until your breathing becomes calm. When symptoms are severe, it is better to sleep upright in a chair instead of lying down. This might seem inconvenient, but needing a CPAP and falling asleep throughout the day is far more inconvenient.
- Your bedroom should be cool. A bedroom that is too warm and stuffy will make you breathe heavier. Ideally, leave the bedroom window slightly open even during winter. This will help keep your breathing calm.
- Do not eat for three hours before bed.
- With mild to moderate symptoms, sleep on your left-hand side or tummy. When you sleep on your tummy or left-hand side, your breathing volume is quieter. You will also experience far less sleep apnoea, snoring and heartburn, which is a contributory factor to insomnia.
- The worst position to sleep is on your back. Sleeping on your back causes the jaw to fall back in on the airway. This results in apnoea. Sleeping on your back also causes heavier breathing.
- Do not watch the news or any other program involving negativity, stress, or violence before you go to bed. Instead, relax and reduce your breathing by listening
