I’ve recently been diagnosed with sleep apnea (see this post) and am now waiting for my CPAP to arrive.

In the years leading up to that, I noticed I was intermittently getting poor sleep but never made the connection to sleep apnea.

Instead I implemented a number of other things that I read could improve sleep quality:

  • Make the bedroom as dark as possible (tape up the windows)
  • Use a sleeping mask to block out remaining light
  • Earplugs to block out noise
  • No caffeine after noon (or: no caffeine at all)
  • No alcohol before bed
  • Get lots of sunlight during the day
  • Exercise during the day
  • Avoid blue light at night (“night mode” + red glasses)
  • Keep bedroom at a cool temperature
  • Do something relaxing before bedtime (reading book, boring TV show) rather than something more stimulatory (working, texting people)
  • Nasal spray to reduce congestion
  • Supplements: Magnesium, Glycine, Valerian Root, Melatonin
  • Early dinner, around 5 hours before going to sleep
  • Probably forgot a few…

How much do these sleep hygiene measures affect your sleep quality, before and after CPAP use?

Can I go back to having my morning coffee without any adverse effects?

submitted by /u/throwaway08150
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