Tips to Get More Restful Nights With Asthma

Overview

Sleep is a necessity. According to the Centers for Disease Control and Prevention (CDC), getting enough sleep is a must to stay in good health. A good night’s sleep strengthens your immune system. It’s the body’s natural way of replenishing and giving you the amount of energy you need to survive the day. But for people living with asthma, they often find themselves struggling to get a good night’s sleep.

According to the CDC, 1 out of 13 people has asthma. It is considered to be the most common chronic disease among children worldwide. According to the World Health Organization, asthma affects around 235 million people worldwide with 80% of asthma-related deaths occurring in low and lower-middle-income countries. In America, 7.7% of the adult population and 8.4% of the children population have asthma, which is more than 25 million individuals with asthma, according to the Asthma and Allergy Foundation of America.

Taking Action

If you are someone who has asthma, you are familiar with how waking up in the middle of the night, coughing, wheezing, and breathlessness impacts your rest. So here are some tips on how you can finally get the sleep that you need and rightfully deserve.

  1. Clean your room regularly.

    It’s important for you to keep a clean room especially if you have asthma. Your dusty corners and bedsheets could be a haven for dust mites and molds that can trigger an asthma attack when you’re sleeping. Keep things in your room to a minimum to avoid build-up of dust and make cleaning easy. Minimize carpets, as dust mites love to settle into them. Make it a weekly ritual to wash your sheets, rugs, pillowcases, and curtains.

  2. Keep your pets out of your bedroom (if you have any).

    Animal dander (proteins in animal skin) is one of the common triggers of an asthma attack. Pets in your bedroom or lying on your bed can be bad news to your airways.

  3. Allergy-proof your bedroom.

    If you have a severe trigger to dust mites, it’s beneficial if you invest in dust-proof covers for your mattress and pillows.

  4. Adjust your sleeping position.

    According to a study from the National Center for Biotechnology Information, sleeping in a supine position (lying horizontally with face and torso facing up) can prevent asthma symptoms.

  5. Invest in a dehumidifier.

    Dust mites and mold spores love to thrive in warm and damp places so keeping a dehumidifier in your room is a must. Decreasing humidity can help keep those asthma triggers at bay.

  6. Talk to your doctor about sleep apnea.

    People with asthma have a high risk of developing sleep apnea according to the American Thoracic Society. Sleep apnea refers to the condition where it causes you to snore and stop breathing while sleeping. The condition may cause sleep disturbances, inability to sleep, irritability, and fatigue. Your doctor can help you create an appropriate sleep management plan to help you if you have asthma and sleep apnea at the same time.

  7. Pursed lip breathing.

    According to the American Lung Association, this breathing technique releases trapped air in your lungs, slow your breathing rate, provides relaxation and helps you fall asleep. This helps in managing asthma symptoms. This technique involves breathing slowly in two seconds then pucker your lips like your going to whistle and count to four as you breathe out slowly.

Bottomline

Sleeping is hard for people who have asthma. Avoiding asthma triggers and allergens is still one of the best ways to prevent asthma attacks from happening. To further manage your condition, talk to your trusted healthcare provider. Dr. Amy Schiffman, an asthma specialist in Boca Raton, Florida, will be more than happy to help you get your good night’s sleep.

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