Creating a bedroom that is conducive to healthy rest is important for everyone. But it can be especially so for people with sleep apnea, a condition in which a person’s breathing is repeatedly interrupted while they sleep. The National Sleep Foundation defines sleep apnea as a disorder of breathing in which the airway becomes blocked or partially obstructed while a person is sleeping. This can lead to loud snoring, periodic stopping and starting of breathing, and choking or gasping sounds. The repetitive pauses in breathing can cause people to wake up briefly and can lead to difficulties in getting restful sleep.
For those with sleep apnea, a bedroom can be a sanctuary. A place that is comfortable and restful can help calm the body and mind. In this guide, we’ll discuss how to create a bedroom that is optimized for sleep apnea sufferers. We will cover the role of blue light in sleep, why a cool bedroom is so important and how to make an environment that promotes good sleep.
The Role of Blue Light in Sleep
Blue light, which is emitted by electronics, can have a profound effect on sleep. When you’re exposed to bright lights, especially of the blue variety, your brain registers them as daylight. Your circadian rhythm, which controls when you feel sleepy or alert, is regulated in part by light. When you use devices that emit a lot of blue light, such as televisions, smartphones, and computers, close to bedtime, your brain gets the signal that it’s daytime and therefore keeps you awake longer.
For someone with sleep apnea, getting a good night’s rest can be very important and exposure to artificial light sources can worsen the condition. Creating a low-light environment in the evening can help signal the brain it’s time to start winding down and preparing for sleep. To reduce exposure to blue light, consider an alarm clock that has a dimmer for the screen. Try to limit using devices with screens and opt instead for reading a book or doing something that requires less light to allow the body to start producing melatonin – a hormone that regulates sleep.
Why a Cool Bedroom is So Important
The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees Fahrenheit for optimal sleep. This is because when you sleep, your body temperature naturally drops to prepare for rest. If the room is too warm, the body’s natural cooling system, which helps induce sleep, does not function as effectively. On the other hand, a room that is too cold can make it hard to sleep. Having a comfortable room temperature is especially important for sleep apnea sufferers as their oxygen levels may decrease in the middle of the night, causing them to wake up.
One of the best ways to keep a room cool is by using a fan. A fan will not only cool the room, but will also create white noise – or a consistent sound that can help drown out other background noise. It’s important to use a fan with a filter to help keep the air clean and free of any allergens that can irritate the respiratory system. Other ways to help keep the bedroom cool include keeping the shades closed during the day and using light-coloured and breathable bedding.
Making an Environment That Promotes Good Sleep
Another way to create a bedroom that is optimized for sleep is by making sure that the bed is comfortable. First, make sure that your mattress and pillows are as comfortable as possible. Look for a mattress that is supportive, but also provides some cushion. For those with sleep apnea, it is especially important to make sure that the mattress will adequately support the body throughout the night.
In addition to using a comfortable mattress, it’s also a good idea to ensure that the pillows provide the proper support. Select a pillow that will help keep the head and neck aligned. It’s important to have a pillow that will prevent the head from tilting back, which can block the airway and worsen sleep apnea. If you already have sleep apnea, using a wedge pillow should help keep the head elevated.
Finally, make the room as quiet and peaceful as possible. Use sound-insulating curtains and wall hangings to help muffle any outside noise. You can also use white noise – or a consistent sound that helps drown out other background noise – to help keep the room peaceful. Experiment with different sounds, such as the ocean, rainforest or a steady hum.
Conclusion
A good night’s sleep can be hard to come by for those with sleep apnea. But by creating a sleep-friendly environment, it is possible to help manage the symptoms of the disorder. Making the bedroom blue-light free and a temperature of between 60 and 67 degrees Fahrenheit can help promote restful sleep. Making sure the bed is comfortable and quiet is also important. With these additional considerations, people with sleep apnea can relax and know that their room is set up to help t
