We haven’t yet seen a clinical trial about an apple a day keeping the doctor away, but a little sleep can go a long way. Although everyone benefits from a good night’s sleep, it’s essential for those with pulmonary hypertension who are already tired from lack of oxygen. Check out the tips below to help you get your zzzzs.

1. Stick to a regular schedule during the day.
   • Try to wake up and go to bed at the same time each day.
2. Try not to nap.
   • Resist the urge to sleep in even if you didn’t sleep well the night before.
   • If you’re really sleepy, only take one nap and do it before 3 p.m.
3. Set aside some decompression time in the evening.
   • Don’t exercise within three hours of going to bed.
   • Create a bedtime routine you can go through for about 30 minutes before going to bed, such as reading, listening to music, etc.
4. Avoid stimulants.
   • Try to take caffeine out of your diet completely; remember that it is a stimulant and will likely increase your heart rate.
   • Don’t use nicotine (as in tobacco products). If you smoke or chew, make an effort to stop; it will prolong and improve your quality of life.
5. Watch what you eat and drink.
   • Don’t drink caffeine or alcohol within six hours of going to bed.
   • Don’t eat a large meal before you go to bed; a light snack is preferred for those who are diabetic or those who can’t go through the night on an empty stomach.
   • It is preferred that PAH patients avoid alcohol altogether since it can affect your liver, which is already being challenged by chronic heart failure. Alcohol can also interact with several medications that you may be taking, especially anything you may take for sleep.
   • Limit any intake of fluid at least two hours prior to going to bed so that you don’t have to get up and urinate at night, which then makes it harder to go back to sleep. For those on diuretics (water pills), remember not to take them later than 5 p.m. or you may also be up several times.
6. Make your bedroom a room for sleep.
   • Move distractions, like a computer or a television, out of your bedroom.
   • Make your sleeping environment as comfortable as possible.
7. Use your prescribed device.
   • If you have a diagnosis of sleep apnea, work with your sleep team to get a comfortable fitting mask, a quiet device and, most importantly, be compliant.
   • If you use oxygen, move the concentrator into another room so it will be quieter in your bedroom.
8. Don’t try too hard.
   • If you can’t get to sleep within 15 minutes of lying down, get up and do a quiet activity in another room until you feel sleepy and then lie down again.