sleep apnea.
Luckily, if you have COPD, there are some things you can do to get a better night’s sleep and reduce your flare-ups.
1. Adjust your sleep position
When it comes to sleep, your position matters. Sleeping in a slightly upright position will take some stress off your lungs, according to MeiLan K. Han, MD, a professor of medicine in the division of pulmonary and critical care at the University of Michigan in Ann Arbor and a spokesperson for the American Lung Association. Slightly elevating will also help prevent acid reflux (when stomach acid backs up into your esophagus) from waking you up at night.
2. Avoid napping during the day
Who doesn’t love naps? Unfortunately, those energy-boosting naps can worsen the cycle of poor sleep and excessive daytime sleepiness, according to the Sleep Foundation. If you can’t do without your beloved naps, keep them short and brief — no longer than 30 minutes — and avoid napping in the late afternoon.
3. Unplug from electronics
We all are guilty of spending too much time on our electronic devices, but the blue light these screens emit suppresses the production of the sleep-inducing hormone melatonin. You can combat this by shutting these devices off one hour before bedtime. Can’t do without your device for that long? Try setting your device to “nighttime” mode.
4. Be more physically active
“Exercise is something that improves COPD in general,” Dr. Schachter says. In fact, a moderate exercise routine can improve your body’s use of oxygen, reduce your shortness of breath, increase your energy and muscle strength, reduce anxiety and depression, and aid sleep, according to the American Lung Association (ALA).
RELATED: 5 Breathing Exercises That Guarantee a Better Night’s Sleep
5. Try yoga
Have trouble breathing? Try yoga. A study published May 2021 in the journal Complementary Therapies in Clinical Practice shows that yoga can reduce the severity of shortness of breath and fatigue and improve sleep in people with chronic respiratory diseases such as COPD.
6. Find a sleep routine that works for you
You may be tempted to sleep in on the weekends, but going to sleep at the same time every day will train your mind to know when it’s time to go to sleep. This will also make it easier for you to fall asleep.
7. Consider oxygen therapy
When you have a lung disease such as COPD, you are losing oxygen in your blood overnight as you sleep. Oxygen therapy can help you get more oxygen into your bloodstream as you sleep, which will result in a better night’s sleep. Be careful with this option though, it can be dangerous for a small percentage of people. Check with your doctor before trying this to ensure it is safe.
RELATED: 9 Tips for a Good Night’s Sleep
8. Talk to your doctor
What’s really causing your sleep problems? There may be something deeper that is affecting your sleep such as sleep apnea or the medications you are taking. Your doctor will be able to help you determine if these are the cause and come up with effective solutions. You should also let your doctor know if COPD pain is keeping you awake at night.
COPD isn’t curable, but it can successfully be managed. Part of this starts with getting a good night’s rest. We hope these tips help.