Lifestyle Changes to Help You Manage Daytime Fatigue

Getting treated for sleep apnea with continuous positive airway pressure (CPAP) therapy is not the end-all for your daytime fatigue.

If you're like me, you may need to make some changes to your lifestyle to get the full benefit.

Keep a consistent bedtime routine

Now that I am finally getting a good night's sleep, it is crucial to stick to my bedtime routine. I have found that when I deviate from it, I stay up later and have a difficult time falling asleep. This usually affects my hours of sleep.

I take a hot shower or bath right before bed; this helps me to relax and unwind. I make sure I wear comfortable pajamas, not workout clothes or comfy clothes. As weird as this sounds, I get a good night's sleep when I wear pajamas.

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I then get into bed and play my Pandora classical music station on my phone, setting the sleep timer for 60 minutes. It has been discovered that you get a better night's sleep when you keep your bedroom cool. So I sleep with my window open; yes, even in the winter.

Fuel your body

Changing my eating habits has made a big impact on my life. I made it a point to make not only the change with my sleeping habits but my eating and exercising too.

Before starting CPAP therapy, I would indulge in sugary drinks, snacks, and fast food. I was exhausted, and I did anything to help me keep going without draining more energy. The daily fast food was easy – the afternoon pop and the quick boost of energy with a chocolate bar. Well, living like that is a rollercoaster ride of energy highs and crashes.

Hydrate, hydrate, and hydrate

Keeping hydrated with water, not sugary drinks, has made a big difference for me. I feel better. My skin is clearer. I have found that when I am dehydrated, it can actually cause me to be fatigued.

Move your body

No matter how tired I am, I workout daily. I usually work out first thing in the morning. This helps to get my endorphins flowing, as well as sets the tone for the day.

I may dread doing my workout in the beginning, but I’m always glad that I did it after. If I find myself crashing mid-afternoon, instead of reaching for another cup of coffee, I go for a walk. Again, moving my body.

Watch the caffeine

No matter how tempting it may be to have a cup of coffee in the afternoon, I usually don’t. I’ve learned the hard way with that. Caffeine after 3 PM equals a sleepless night. It doesn’t matter if I have my CPAP on or not. Laying in my bed wide awake is not going to get me a good night's sleep.

Many people get frustrated with the fact that they are still fatigued even with wearing their CPAP. Sometimes getting on CPAP therapy is a good eye-opener to make healthy changes. Trust me, it won’t always be easy, but it’s worth it.

What lifestyle changes have you made? Tell us your sleep apnea story and share a comment below.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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