January is International Quality of Life Month. One way you can boost your quality of life each day is by sleeping well.
Why is sleep important?
Studies consistently show that getting enough sleep—at least seven hours per night, according to the American Academy of Sleep Medicine and the Sleep Research Society1—improves both physical and mental health.2 But if you’ve ever struggled with insomnia, you know sometimes that’s easier said than done.
People struggle with insomnia for many reasons. People with COPD may also have disorders such as sleep apnea or gastroesophageal reflux (GERD), which can interrupt sleep. Other common issues are coughing and physical discomfort that can make it hard to fall asleep and to sleep deeply.
Tips for better sleep hygiene
One of the first steps you can take to improve your sleep is to practice good sleep hygiene.3 Try following these tips:
- Stick to a regular schedule. Waking up and going to sleep at similar times each day helps your body establish a strong circadian rhythm, making it easier to fall asleep when bedtime comes.
- Stay active during the day. Physical activity offers a lot of benefits for your physical and mental health, and better sleep is one of them. Staying active helps your body feel more tired at the end of the day, which in turn supports more restful sleep.
- Fine tune the lighting in your bedroom. Keep your room dark at night and let in light each morning. This helps your circadian rhythm, too. If your room doesn’t naturally get dark at bedtime, try installing blackout curtains. Just make sure to draw them back when you wake up to let in that morning sunshine!
- Avoid looking at electronic screens before bed. The blue light that electronic screens emit makes it harder to fall asleep. Turn off the TV, close your laptop, and put down your phone some time before going to bed.
- Skip caffeine late in the day, and limit alcohol. Both caffeine and alcohol can have a negative impact on your sleep. Switch to decaf in the afternoon and limit your overall alcohol consumption.
- Establish a relaxing bedtime routine. If you have trouble falling asleep, a proper bedtime routine can help your body and mind relax. Design a routine that works for you. Options include taking a warm bath or shower, getting into comfortable clothes, doing gentle stretches or practicing breathing exercises, writing in a journal, and/or listening to something calming, like music, an audiobook, or a podcast.
Sleep adjustments for people with COPD
When it comes to specific sleep challenges associated with COPD, consider trying the following:
- Adjust your incline. Arrange your pillows to provide greater support so that you’re not lying flat, or experiment with a wedge pillow. Keeping your head elevated can help with sleep apnea4 and acid reflux,5 if either condition bothers you, and it’s worth trying to see if you find an elevated position more comfortable.
- Practice breathing techniques such as pursed lip breathing. When you have COPD, breathing exercises can help slow your breathing, increase oxygen in your blood, and reduce stress—all of which can be beneficial when it’s time to fall asleep. Plus, before bed is a good time to practice these techniques so you can use them when you need them throughout the day. Learn more about pursed lip breathing.
- Try adjusting the temperature in your room and consider running a fan overnight. There isn’t solid research on the topic, but many people with COPD report that cooler room temperatures and improved air flow may make breathing feel easier at night.
- Talk to your doctor. If you have consistent difficulty sleeping, talk to your doctor to rule out any other issues, such as sleep apnea. It can also be helpful to review your treatment plan together. Sometimes adjusting which medications you take, or when you take them, can help improve your sleep (but always talk to your doctor first).
Join the conversation in the comments below. Have you tried any of these tips? Which work best for you? Feel free to share any other strategies you use to fall asleep (and stay asleep).
Resources
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015; 38(6):843–844. Published 2015 Jun 1. doi: 10.5665/sleep.4716
- Shah AS, Pant MR, Bommasamudram T, et al. Effects of sleep deprivation on physical and mental health outcomes: an umbrella review. Am J Lifestyle Med. Published online May 27, 2025. doi: 10.1177/15598276251346752
- De Pasquale C, El Kazzi M, Sutherland K, et al. Sleep hygiene – What do we mean? A bibliographic review. Sleep Medicine Reviews. 2024; 75:101930-101930. doi:10.1016/j.smrv.2024.101930
- Iannella G, Cammaroto G, Meccariello G, et al. Head-of-bed elevation (HOBE) for improving positional obstructive sleep apnea (POSA): an experimental study. J Clin Med. 2022;11(19):5620. Published 2022 Sep 23. doi: 10.3390/jcm11195620
- Khan BA, Sodhi JS, Zargar SA, et al. Effect of bed head elevation during sleep in symptomatic patients of nocturnal gastroesophageal reflux. J Gastroenterol Hepatol. 2012;27(6):1078-1082. doi: 10.1111/j.1440-1746.2011.06968.x