Taking a brief nap in the middle of the day can seem like a harmless practice. In fact, it can be very helpful under some circumstances! A bit of shuteye might just give you the energy you need to power through the rest of your day. However, if you have sleep apnea, caution is in order. This blog post explores how napping might affect your condition and what you can do to protect the quality of your sleep.
Napping and Sleep Apnea
There are two ways in which napping might negatively affect you if you have obstructive sleep apnea (OSA):
- You might neglect your treatment. If you plan to take just a brief nap, you might believe that you do not need to use your CPAP machine or sleep appliance. As a result, you might stop breathing several times during your nap. You could wake up feeling even more tired than when you drifted off to sleep!
- Napping can make it more difficult to fall asleep at night. You are more likely to use your sleep apnea treatment at night. Plus, if you are not yet used to your treatment, wearing your mask or appliance for hours while you toss and turn for hours may be uncomfortable.
Improving the Quality of Your Nighttime Sleep
If you are just getting used to your sleep apnea treatment, it may be best for you to skip naps altogether. However, if you do choose to take a midday rest, there may be some steps you can take to maximize the benefits of your nap and minimize its risks:
- Do not sleep for more than 20 – 30 minutes. This may prevent you from falling into the deeper stages of sleep, which reduces the risk that you will wake up feeling groggy and unrested.
- Use your sleep apnea treatment. Because CPAP machines are not very portable, it may be best to use a custom oral appliance during your naps. These small devices are easy to slip into your purse or briefcase!
- Protect the quality of your nighttime sleep. Getting good rest at night can reduce the urge to nap. In addition to using your OSA treatment, you should also:
- Avoid drinking caffeine too late in the day.
- Do not drink alcohol too close to bedtime.
- Do not use your electronic devices during the last hour or two before you fall asleep.
- Make sure the temperature in your bedroom is slightly on the cool side.
- Try breathing exercises to help your body and mind relax.
Napping is not inherently bad, but it is not always advisable for individuals with OSA. Skipping your daytime shuteye might help you sleep better at night!
Meet the Practice
Dr. Mitch Conditt is an experienced dentist who focuses on helping patients find relief from sleep apnea via custom oral appliance therapy. As a member of both the American Academy of Dental Sleep Medicine and the Academy of Clinical Sleep Disorders Disciplines, he is very well-educated in his field. IF you would like to speak to him and our team about how you can sleep better, contact Fort Worth Snoring & Sleep Center at 817-527-8500.