There’s no doubt that getting enough quality sleep is essential for both physical and mental health. However, many people with obstructive sleep apnea (OSA) and chronic obstructive pulmonary disease (COPD) struggle to get a good night’s sleep.

OSA is a sleep disorder characterized by repeated breathing pauses during sleep, whereas COPD refers to lung conditions affecting breathing and airflow. Those with OSA experience loud snoring, waking up choking or gasping for air, extreme daytime sleepiness, etc. Those with COPD experience labored breathing, chest tightness, and coughing, especially when lying down in a horizontal position.

That being said, both OSA and COPD can have a negative impact on sleep quality and quantity. Luckily, following these tips can help patients improve their sleep:

1. Follow a Strict Sleep Schedule

First and foremost, sticking to a strict sleep schedule can help program your brain and internal clock to prepare for bedtime more naturally. This means that you have to go to bed and wake up at the same time every day, even on weekends. Eventually, you will automatically feel sleepy at around that time, which will make falling asleep easier. Just remember that in order to function well, you need seven to nine hours of sleep each night.

2. Mind Your Sleep Positioning

We all have a favorite sleep position. However, your sleep and symptoms can improve significantly if you change the position you sleep in. To reduce snoring and OSA or COPD severity, you should try sleeping on your side with your back mostly straight. Similarly, sleeping on your back on a wedge pillow so that your head is higher than the rest of your body can also be beneficial. And, for OSA patients, you can try sleeping on your stomach.

3. Get the Right Pillow and Mattress

In addition, you should consider investing in the right pillow for your sleep position. In other words, if you prefer sleeping on your side, you should purchase a thicker pillow that provides support to the neck and takes pressure off the shoulders, as well as one that goes between the legs. Then, back sleepers should search for a thinner pillow or a wedge pillow, plus a pillow underneath the knees. And, those who sleep on their stomach should buy an even thinner pillow to keep the spine aligned.

When it comes to mattresses, a firmer mattress is more suitable for back sleepers, whereas a softer one is better for side sleepers.

4. Implement Diet Changes

Moreover, to improve both OSA and COPD symptoms, as well as improve your sleep, you should also implement some healthy diet changes, such as:

• Follow a well-balanced diet packed with fruits, veggies, whole grains, and lean proteins.
• Avoid alcohol since even small amounts can harm your sleep pattern and worsen symptoms.
• Quit smoking and you will improve your breathing within weeks or months.
• Limit your caffeine intake, especially during evening hours, because, as we already know, it can keep us from falling asleep.
• Have light and small dinners, as sleeping on a full stomach might be challenging.

5. Follow Healthy Lifestyle Habits

Last but not least, apart from following healthy diet habits, you should also consider your lifestyle and implement some changes, including:

• Practice 30 minutes of moderate exercise, three times a week, to improve OSA symptoms and build up oxygen supply.
• Avoid daytime napping since it can make it even more difficult to fall asleep at night.
• Try keeping a diary of your diet, medication, and daily activities so that you can identify what’s helpful for your sleep.