28 tips for better sleep

Creating the right conditions for a good night's sleep can be your greatest contribution to the success of your obstructive sleep apnea (OSA) treatment. Here are several tips to help you do this gradually.

  1. Make sleep a priority. Adults should get 7 to 9 hours of sleep each night, and children should get 7 to 12 hours.
  2. Try as much as possible to go to bed and get up at the same time each day. A regular sleep routine helps set your "biological clock."
  3. Drink alcohol in moderation. Drinking large amounts of alcohol leads to poor sleep quality and an increase in the number of awakenings during the night.
  4. Maintain a healthy diet that will help you maintain a healthy weight, stabilize blood pressure and lower cholesterol. As you read above, these are risks for health problems already associated with your sleep disorder.
  5. Exercise regularly to encourage deeper sleep and fall asleep more quickly. However, avoid strenuous exercise 2 hours before bedtime as it may stimulate wakefulness.
  6. Go to bed only when you are drowsy and truly ready to sleep.
  7. If you suffer from anxiety, consult a healthcare professional, since uncontrolled anxiety affects sleep.
  8. Adopt a "pre-sleep" routine to help you relax and reduce stress, such as a warm bath, restful reading time, etc.
  9. Don't deal with your problems in bed. If necessary, make a "Worry List" before bed to help clear your mind and reduce your anxiety level that can interfere with sleep.
  10. Reduce your nap times. If you need to nap to stay alert, limit it to 20 or 20 minutes no later than late afternoon.
  11. Avoid falling asleep early in the evening by getting up and staying active if you are sleepy.
  12. Control your exposure to light. Try to reduce lighting just after dinner and limit computer use to the early evening hours.
  13. Use your bed only for sleeping or if you are sick, so avoid working, watching TV, eating or other activities in bed.
  14. Create an optimal sleeping environment that is dim, quiet and comfortable. If necessary, consider opaque curtains to block light or a blindfold.
  15. If necessary, use a "white noise machine" to help block out sounds that may bother you, so you can fall asleep and stay asleep.
  16. Maintain a moderate room temperature in your bedroom, as excessive heat can disrupt your sleep.
  17. Turn or cover any clock or alarm so that the dial cannot be seen at night.
  18. Avoid caffeinated beverages during the day and minimize alcohol, especially at night.
  19. Avoid smoking in the late evening, as nicotine often disrupts sleep.
  20. Do not sleep with your pets, as dogs and cats can disturb your sleep.
  21. To relax before bed, introduce muscle relaxation, deep breathing or yoga exercises in the evening.
  22. Avoid drinking more than you need to in the evening to minimize late-night visits to the bathroom.
  23. Take a warm bath an hour or two before bedtime, it will help you fall asleep more easily.
  24. If you wake up and start thinking, try counting slowly backwards from 500. Say each number slowly (in your head!), breathing in and out completely between each number.
  25. If you have been awake for more than 15 or 20 minutes, get up and do something quiet and restful.
  26. Talk to your doctor about any medications or supplements you are taking to assess how they may affect your sleep.
  27. f you have a strong urge to move your legs at night, you may have another sleep disorder called restless legs syndrome (RLS). It's treatable, so get help!
  28. If your partner also snores loudly and disturbingly, suggest a visit to his or her doctor to investigate a potential sleep disorder.

Exercises to prevent snoring

Did you know that research has shown that daily tongue and upper airway exercises can help improve snoring and sleep apnea?

First, you need to be able to breathe through your nose... literally! If you find that you are not getting enough air through your nose, talk to your doctor, dentist and/or the professional at our clinic. If you are breathing well, do these exercises. It is recommended that you do them every night, about 20 minutes before bedtime.

  1. Brush your tongue with your toothbrush, using a back-and-forth motion on both the front and sides of your tongue. Repeat five times.
  2. Place the tip of your tongue behind your upper teeth, then slide your tongue backwards while rubbing your palate for three minutes.
  3. Press your entire tongue against the roof of your mouth and push upward using suction force for one minute. Release and repeat twice.
  4. Force the back of your tongue against the floor of your mouth, keeping the tip of your tongue in contact with your lower front teeth, for one minute. Release and repeat twice.
  5. With your mouth open and your tongue on the floor of your mouth, say "Ahhh" for one minute. Repeat three times, relaxing between each time.
  6. With your mouth closed, make sucking motions for three minutes.
  7. Place your finger in your mouth and suck for three minutes.
  8. a) Move your mouth to the left and then to the right, ten times per side. Release and repeat each set twice. b) Move your mouth to the left and hold for ten seconds, then do the same to the right. Repeat six times.


Anti-snoring exercise video

Test – Are you at risk?

Apnea Questionnaire

Sleep disorder specialists use the STOP BANG questionnaire, a recognized screening tool that helps predict your risk factor for sleep apnea. Although nothing can replace a professional consultation, take the test to evaluate the risks and contact us for more information.


STOP BANG Questionnaire


Do you snore loudly - loud enough to be heard through closed doors or for your bed partner to elbow you at night because you snore?

Yes (0) No (1)


Do you often feel tired, run down or sleepy during the day (for example, do you fall asleep at the wheel)?

Yes (0) No (1)


Has anyone pointed out that you stop breathing, choke, or desperately search for air while you sleep?

Yes (0) No (1)


Do you have high blood pressure or are you receiving treatment for it?

Yes (0) No (1)


Is your Body Mass Index greater than 35 kg/m2? (If you don't know your BMI, do the calculation here.)

Yes (0) No (1)


Are you over 50 years old?

Yes (0) No (1)

Neck width (measured at the height of the Adam's apple)

For a man, is your shirt collar size 17" or larger?

For a woman, is your shirt collar size 16" or larger?

Yes (0) No (1)


Are you male?

Yes (0) No (1)


Calculate your score: ____

Add up all your answers to determine your risk factor for obstructive sleep apnea (OSA) established for the general population, based on the following scoring criteria:

Low risk of OSA
  • You answered YES to 0 to 2 questions
Average risk of OSA
  • You answered YES to 3 to 4 questions
High risk of OSA
  • You answered YES to 5 to 8 questions
  • You answered YES to 2 or more of the first 4 questions + you are male
  • You answered YES to 2 or more of the first 4 questions + your BMI is over 35 kg/m2
  • You answered YES to 2 or more of the first 4 questions + your neckline is greater than 43 cm (17 in) male or 41 cm (16 in) female


Plus de 2000 personnes ont déjà retrouvé le sommeil avec notre aide