Mental Health and Sleep: Six Steps to Overcome Sleep Apnea

Sleep Apnea is a sleep disorder caused by breathing that repeatedly stops and starts. Sleep Apnea, therefore, leads to a decline in sleep quality, and as a result, your mental health as well. The two often occur together: 46% of people with sleep apnea have some form of depression and 57% of people with sleep apnea have some form of anxiety.

If you have been diagnosed with sleep apnea, you may be wondering what to do next. Here are 6 steps that you should take to improve your sleep quality and mental health:

1. Find a treatment that works for you.

Most often, you’ll be placed on a CPAP system, which delivers pressurized air through a mask over your nose or mouth. However, the CPAP system can be very uncomfortable for the first few weeks and may take some time to get used to. If you find that the CPAP system is hard to become accustomed to, talk with your doctor about alternative treatment options that may be more appropriate for you. (Note: Philips has recalled certain CPAP devices; see the Philips recall update for details.)

Depending on your sleep apnea and your overall health, your provider may recommend other non-PAP therapies. Ask which options fit your test results and how your response to treatment will be checked.

One popular alternative treatment is Positional Therapy, which is specific to those with positional sleep apnea (sleep apnea that only occurs in specific sleeping positions). Positional Therapy solutions like wedges and pillows are cost efficient and easy to acquire, as prescriptions are usually not required for them.

2. Fix your sleep hygiene.

Some habits that may be affecting your sleep include: irregular sleep schedule, caffeine consumption within 6 hours of bedtime, and electronic screen time within an hour of bedtime. To improve your sleep hygiene, make sure to get plenty of natural sunlight during the first half of the day to align your circadian rhythms and maintain a comfortable, calm, cool bedroom environment. Further, your time in bed is different from the time you spend asleep. Make sure you are spending enough time in bed for the recommended 7+ hours of sleep.

3. Stress management.

Managing stress is very important for ensuring you get enough quality sleep. It is important to bring your anxiety levels down and take your brain out of the fight-or-flight mode by blocking out free time in your schedule, meditating, and exercising.

4. Focus on improving your health.

Sleep Apnea is just one part of the bigger puzzle that makes up your body’s overall health. Your overall health can affect your mood and your sleep quality, so make sure to watch your diet, exercise, and other pre-existing medical conditions.

5. Gather a support system.

As you overcome sleep apnea, it is important to keep family and friends around who understand your situation. If you find it hard to do so, there are mental health professionals, online support groups, and video chat groups where you can connect with other people who might better understand and relate to what you are going through.

6. Seek professional help.

Finally, if you are struggling with sleep apnea and/or mental health, it is a good idea to talk to a mental health professional who can point you to a cognitive therapist who can give you clinically validated advice. There is nothing wrong with seeking help, and doing so can help you get on the therapy or medicinal support you may need.

We hope these tips help you sleep better and feel better. Be sure to talk with your doctor or sleep provider about any further questions you may have.