Sleep Assessment
Summer nights can be challenging for sleep, especially for those with sleep apnea. High temperatures and humidity can worsen symptoms, making restful sleep seem like an impossible dream. If you’re fed up with restless nights, continue reading. You’ll find some practical tips to help you sleep better during the summer while managing sleep apnea issues.
Keep Your Bedroom Cool
A cool environment is essential for good sleep. Try to keep your bedroom temperature between 60 and 67 degrees. Fans are great for keeping air circulating while air conditioning brings it down. If your AC is on the fritz, or you’re concerned about power usage, consider using cooling gel pillows. If you need an inexpensive solution, try placing a bowl of ice in front of a fan at the foot of your bed.
Use Breathable Bedding
Switch to lightweight, breathable bedding for the summer. Natural fibers like cotton and linen are excellent choices as they wick away moisture and promote airflow. Avoid heavy blankets and opt for a light, breathable sheet instead.
Stay Hydrated Throughout the Day
Dehydration can worsen sleep apnea symptoms by drying out your mouth, which is a common issue for sleep apnea sufferers. So, drink plenty of water throughout the day but reduce your intake an hour before bed. Doing this will minimize the risk of awakening because of a full bladder.
Adjust Your Sleep Position
Sleeping on your back can worsen sleep apnea by causing the soft tissues to collapse back into the throat. Try sleeping on your side to keep your airway open and reduce pressure on your jaw. Using a body pillow can also help maintain this position comfortably throughout the night.
Practice Proper Sleep Hygiene
There’s more to “hygiene” than just staying clean. By cutting out distractions, you can create a calming bedtime atmosphere to signal to your body that it’s time to sleep. Avoid screens for at least an hour before bed, as the blue light can interfere with melatonin production. Instead, brush your teeth and floss before reading a book or taking a warm bath.
By putting these tips into practice, you can improve your sleep quality during the summer and better manage your sleep apnea. Staying cool, maintaining good sleep hygiene, and even asking your dentist for guidance when needed will help you enjoy better rest. Soon, you’ll be waking up every day refreshed and ready to enjoy summer days.
About the Author
Searching for a summer sleep solution? Dr. Michael E. Michel is an experienced sleep dentist who has been helping his patients get better rest for decades. He earned his dental doctorate from the University of Missouri-Kansas City School of Dentistry and opened his practice soon after, providing quality dental work for the greater Topeka area. Call (785) 273-0801 to schedule a sleep apnea consultation at Sleep Solutions & TMJ Pain Therapy or visit our website to explore other services.