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.

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.