There’s no doubt that sleep is essential for both physical and mental health. However, most people with chronic obstructive pulmonary disease (COPD) struggle to get a good night’s sleep, although quality sleep can help them improve their breathing and function during the day. In other words, people with COPD experience coughing and breathing issues at night, which prevent them from getting enough sleep, which in turn increases daytime sleepiness, which then exacerbates COPD symptoms. In short, it is a vicious cycle.

So, how to improve sleep in COPD patients? Fortunately, there are several ways to improve sleep and manage your COPD symptoms. Here’s what you should try:

1. Consider your Sleeping Position

First, you should consider the position you are sleeping in. Namely, a somewhat upright position can reduce the stress on your lungs and prevent acid reflux from waking you up, which often happens together with COPD. Hence, consider getting a wedge pillow or elevating your mattress by putting something thick under it. Also, if you are a side sleeper, you can find placing a pillow between your legs helpful in reducing your symptoms.

2. Eliminate Daytime Napping

Next, you should avoid napping during the day. This is because daytime napping can interfere with your sleep pattern and make it even harder to fall asleep at night. Yet, if you truly need one, ensure you nap for no more than half an hour, and absolutely avoid late afternoon naps. A short nap can restore your energy, but a long or late one can prolong your sleep issues, as well as excessive daytime sleepiness.

3. Set a Screen-Free Buffer Before Bed

Avoiding using electronic devices before bed can really be helpful for your sleep. This means that you shouldn’t use your phone, tablet, laptop, TV, e-reader, etc. for at least an hour before bedtime. All these gadgets cause mental stimulation that makes dozing off hard. Plus, they all emit blue light that suppresses the production and release of melatonin, also known as the sleep hormone.

4. Do Exercise During the Day

Physical activity is generally good for improving COPD symptoms. Doing half an hour of moderate exercise three to four times a week can actually improve oxygen use, reduce shortness of breath, boost energy, build muscle strength, decrease anxiety and stress, and improve sleep. Similarly, exercise improves endurance, which means that you can do more throughout the day, and if you are more active during the day, your sleep will also get better.

5. Follow a Strict Sleep Schedule

Furthermore, sticking to a consistent sleep schedule can train your brain and body to fall asleep and wake up naturally. This means that you should go to bed and wake up at around the same time every day, even on weekends. A consistent sleep routine can also be beneficial. So, follow the same relaxing activities before bedtime each night, such as brushing your teeth, putting on pajamas, reading, listening to music, etc.

6. Make your Bedroom Sleep-Conducive

Last but not least, ensure that your bedroom is sleep-friendly and conducive to sleep. Start by ensuring that your bedroom is quiet, dark, and cool. You can also try using some light-blocking shades or an eye mask to keep your room dark. If it’s noisy, you can try wearing earplugs or buy a white noise machine. And set the temperature at around 65°F, which is on the cooler side. Finally, consider investing in a comfortable mattress, pillows, and bedding.