Sleep deterioration is a common symptom in people having COPD, it is believed that between 38 to 78% have experienced disrupted sleep. It is recommended that you should sleep between 7 and 9 hours, with the importance of having a good quality of sleep during these hours. Not having a good quality of sleep can directly impact the quality of life.
In this information module, you will receive advice on what to do and what not to do to improve your quality of sleep.
Do’s for a good night of sleep
How to fall asleep easier
- Keep your bedroom quiet and dark, 30 to 60 minutes before bedtime. Keeping bright lights on will trick your brain into thinking that it is still daytime. Instead : read a book or listen to soft music.
- Importance of sleeping position ; avoid sleeping in a lying flat position. Instead, try raising your head with pillows or sleeping on your side to keep your airways open.
Practice techniques to help falling asleep
- Practice airway clearance techniques before bedtime to help remove the secretions built-up from the day and improve your overall breathing.
- Practice meditation or relaxation techniques before bedtime to help calm your mind and relax your body from the built-up stress of your day.
Have a discussion with your healthcare provider, if needed
- Review the potential side effects of your medications, that could affect your sleep and ask advice on taking safe sleeping aids such as melatonin.
- Determine whether you need oxygen therapy at night or a non-invasive positive pressure ventilation technique such as CPAP that could improve your sleep.
Dont’s for a good night of sleep
During the daytime
- Avoid taking naps during daytime. If necessary : you should take a nap before 3pm and for a maximum duration of 45 min.
- Avoid drinking caffeinated beverages that will keep you awake. Instead : you can drink herbal tea before bedtime.
Before going to bed
- Avoid doing high-impact exercises 2 to 3 hours before bedtime, as it can increase your energy. Instead : you can do relaxing exercises such as stretching or yoga.
- Keep a constant sleep schedule by waking up and going to bed at the same time each day, so that your biological clock doesn’t get disturbed.