Travel with Sleep Apnea: Secrets to Getting Uninterrupted Sleep on the Go

Let's face it, traveling can be a hassle from packing, booking flights, hotels, and that's before you even leave for the airport. Which has its own list of issues.

Or maybe you're planning a road trip, which also comes with a whole host of possible issues and stressors.

So when traveling with sleep apnea, it can certainly be an even bigger challenge.

You may be wondering, how do you deal with sleep apnea while traveling? Or can people with sleep apnea travel?

Don't worry, we'll answer all your questions and more below!

With the right preparation and equipment, it is possible to get a good night's sleep while on the go without interruption to your prescribed sleep therapy treatment.

Here are the top secrets you need to know before traveling with sleep apnea.

Secret #1: Invest in Noise-Cancelling Headphones to Crush Disruptions

Are you such a light sleep that even a fly coasting through your room would wake you up?

Well then the noise from the airplane or hotel room will definitely disrupt your sleep and make it harder to use your CPAP machine to get your prescribed daily sleep therapy treatment.

Crush the noise by investing in a pair of noise-cancelling headphones, which can help block out ambient noise and help you get a better night's sleep that rivals sleeping beauty.

When browsing through the vast selection of noise cancelling headphones, keep an eye out for some headphones that have built-in white noise or soothing sounds to help you fall asleep faster.

Do you use a sleep mask?

Enjoy 2 benefits in one by getting this sleep mask with built in headphones with a white noise mode.

Secret #2: Precisely Plan Your Meals

Certain foods such as fatty meats, high-fat dairy products, and bananas, and drinks, like caffeine, alcohol, and heavy meals.

All can interfere with your sleep and make your sleep apnea symptoms worse.

When you're traveling, it's important to be mindful of what you eat and drink, especially in the hours leading up to bedtime.

Stick to light, healthy meals and avoid alcohol and caffeine if possible.

This doesn't mean you have to go to bed for dinner.. quite the opposite in fact.

There are many sleep friendly foods you can incorporate such as foods with melatonin. These include corn, asparagus, cucumbers, grapes, broccoli, cherries, and tomatoes.

Enjoy seafood? Research has shown that when you have low levels of Omega-3 fatty acids, it causes melatonin deficiency. 

Prioritize eating items like tuna, shrimp, or salmon, which are rich in Omega 3s can assist you body in producing additional melatonin.

Secret #3: It's Not a Race; Take Breaks During Long Flights or Car Rides

If you're taking a long flight or car ride, it's crucial to take breaks and stretch your legs every few hours.

Simply getting up and walking around the plane.

But if you're taking a road trip...

Pull over and take in some sights while stretching out a bit by walking around.

It's vital to understand that sitting in the same cramped position for extended periods of time can increase your risk of blood clots, which can be dangerous for people with sleep apnea.

If you have moderate or severe OSA, then your risk for blood clots, among other complications is higher.

Make it a point to get up and move around regularly, even if it's just for a few minutes.

You can also do some simple exercises in your seat, like ankle circles or shoulder shrugs, to help improve your circulation.

Some movement is better than zero movement. We're not telling you to complete an ironman marathon here.

Secret #4: Sleep Like Royalty with the Use of a Travel Pillow

A comfortable travel pillow can help you get a better night's sleep on the go.

We certainly don't want you having to rest your head on those nasty table trays...

Or worse, try to sleep with your head on the back of the seat or on your shoulder.

Because do you really want to be waking up with a tight & sore neck? 

Travel like the royalty you are by searching for a pillow that supports your head and neck, and that is small enough to fit in your carry-on bag.

Take it a step further to hibernate like a bear during winter, by opting for travel pillows that come with a built-in hood or eye mask to help block out light and noise.

Say farewell to being abruptly awoken by a screaming child having an absolute meltdown.

Set yourself up with the most effective silencing duo by combining noise cancelling headphones with your travel pillow!

Secret #5: Do Your Due Diligence on Your Destination's Altitude

Planning on traveling to a high-altitude destination, like a mountain town or ski resort?

Something that you may not be aware of is that altitude can affect your sleep apnea symptoms.

At high altitudes, the air is thinner and your body has to work harder to get oxygen.

Even if you don't have sleep apnea, going from low elevation to high elevation can lead to a constant feeling of being winded.

So adding sleep apnea into the mix of high elevation, this can cause your sleep apnea symptoms to worsen.

Talk to your doctor before you travel to a high-altitude destination, and consider bringing extra CPAP supplies as a backup and possibly a portable oxygen concentrator if necessary.

Secret #6: Use the Healing Powers of Relaxation Techniques to Reduce Stress

Traveling can be stressful, and stress can make your sleep apnea symptoms worse.

To reduce stress and improve your sleep quality, try incorporating relaxation techniques into your travel routine.

You may be wondering, which relaxation techniques you should start with. 

Not to worry, we'll discuss a couple of the many relaxation techniques below:

• Autogenic Relaxation: Firstly, autogenic simply means something from within yourself. Simply put, you will be using both visual imagery and body awareness to lower heightened levels of stress. To begin, imagine a peaceful setting. Next, focus on relaxing your breathing, slowing your heart rate, or experiencing physical sensations like relaxing your arm or legs one by one. 
  
  
• Progressive Muscle Relaxation: Here you will focus on tensing and relaxing each muscle group slowly. Start at your toes and work your way up, or start at your head and work your way down. You will need to tense the focused muscle groups for 5 seconds. then relax for 30 seconds and repeat until you've made it through your entire body.

Not to worry that's not all, other relaxation techniques you can incorporate include deep breathing exercises, yoga, tai chi, aromatherapy, and meditation are all great ways to relax and reduce stress.

You can also try listening to soothing music or guided meditations on your phone to help you fall asleep faster with apps like Calm.

Secret #7: Bring Comfortable Sleepwear Fit for a King/Queen

Have you ever tried to sleep in jeans, socks, and a t-shirt?

How comfortable was that to fall asleep?

Not very? Didn't think so...

Make sure you pack your most comfortable sleepwear, as this small little detail can make a huge difference in how well you sleep while traveling.

If you need your first pair or a new pair of comfy pj's, then look for loose-fitting, breathable pajamas made from natural fabrics like cotton or bamboo to ensure you stay cool & comfortable all through the night.

Avoid tight or constrictive clothing that can interfere with your CPAP mask or make it harder to sleep.

Secret #8: Request a Quiet Hotel Room

When booking your hotel room, request a room that is away from the elevators, ice machines, or other noisy areas.

Frequent commotion right outside your door will certainly increase your difficulty to sleep, especially if you're a light sleeper.

You can also request a room with blackout curtains or a sound machine to help block out light and noise.

If you're staying in a noisy area, you should consider using the silencing powers of earplugs or white noise to help you sleep.

Or if you leverage secret number 1 and have noise cancelling headphones, use these with some white noise to get you to sleep in no time!

Secret #9: Don't Forget to Pack Your CPAP Machine

Just because you're on vacation mode, doesn't mean you can take a vacation from your sleep apnea treatment.

If you use a CPAP machine to treat your sleep apnea, make sure you bring it with you on your trip, even if it's just an overnight trip.

Pack it in a carry-on bag so that it is easily accessible during your journey.

Traveling internationally? If you will be sleeping on your flight, you may need to leverage a travel CPAP machine (see secret 18).

Before you leave for your trip, it's important to know that some airlines may require you to bring a doctor's note or prescription for the CPAP/BiPAP machine.

So ensure you check with your airline before you travel, or you could run into some issues at the gate if you forgot any of the required documentation.

Secret #10: Be Prepared & Bring Extra CPAP Supplies

Make sure you pack extra CPAP supplies, including masks, tubing, and filters.

You never know when you are going to encounter a flight delay, or an accident that could result in a broken mask or tubing.

Be prepared for the unexpected by packing additional CPAP accessories.

Traveling internationally?

Then it's an exceptional idea to bring a power adapter that can be used in the country you're visiting, as electrical outlets vary in different parts of the world. 

Secret #11: Research Your Accommodation Options to Best Suit Your Sleep Therapy Needs

You may or may not have even consider doing this in the past, but this is one of my favorite secrets.

And after seeing it, you'll immediately think "why didn't I consider that?"

When booking your accommodation, whether that be a hotel or Airbnb, look for hotels or rental properties that offer CPAP-friendly rooms.

What do you mean by, CPAP-friendly rooms exactly?

Specifically, I'm referring to picking rooms that are equipped with outlets near the bed and other amenities that make it easier to use your CPAP machine.

Secret #12: Do Your Best to Maintain Your Sleep Routine

Traveling can disrupt your sleep routine, whether it be early morning/late night flights, or changing time zones, try your best to ensure that you stick to your usual sleep schedule as much as possible.

This means going to bed and waking up at the same time each day, even if you're in a different time zone.

Because even jumping ahead or behind 2-3 hours can really impact your sleep routine, especially when traveling for extended periods.

But I should still mention, this is just as important when taking short trips for personal or work.

A tip to stick to the same sleep schedule is to keep your alarm clock on your standard time zone.

That way you'll make sure that you are waking up at the same time as if you are at home.

As trying to get back to your normal sleep schedule when you get home could take another few days of poor sleep and poor sleep therapy treatment. 

Secret #13: Keep Yourself Hydrated

Dehydration can make sleep apnea symptoms worse, so you need to make it a priority to drink plenty of water while traveling.

This is even more important if you're flying, as the dry cabin air can dehydrate you quickly.

Not drinking enough water can lead to your nasal passages becoming dry, and this can cause extensive snoring.  

You need to understand, that with sleep apnea dehydration is already common. 

Why?

Because sleep apnea results in the consumption of more oxygen and water.

Secret #14: Be Prepared & Expect Unexpected Delays

Let's face it, traveling can be unpredictable.

So it's an exceptionally great idea to have a backup plan in case of unexpected delays or outright flight cancellations.

Keep your CPAP machine and supplies with you at all times, so you can use them if you're stuck at an airport or need to stay in a hotel.

Secret #15: Consider Using a Portable Humidifier

CPAP machines can dry out your nasal passages and throat, which can make your sleep apnea symptoms worse.

If you are already using a built-in humidifier with your CPAP machine but still find that it's not enough to keep you comfortable, consider using a portable humidifier.

These are small devices that you can fill with water and place near your bed to add moisture to the air.

You may be saying to yourself, I don't want to travel with yet another device.

And we don't blame you.

Not to worry, often times hotel rooms will have a humidifier in your room, but if not you can always make a request to the front desk for one. 

Secret #16: Pack a Backup Power Supply

If you're traveling to a place where power outages are common, or where access to power will be inconsistent, consider bringing a backup power source for your CPAP machine. 

Portable battery packs and solar chargers are two options to potentially consider.

However, we do offer you an all in one solution below ( see secret 18). 

Before you embark on your trip, please make sure you test your backup power source to ensure it will work when you need it.

While of course ensuring the device is compatible with such.

Secret #17: Monitor Your Sleep Therapy Treatment with a Sleep Tracking App

What if there was an app available that can help you track your sleep patterns and identify potential problems with your CPAP therapy while you're on the go and at home?

And an app that could also record and store your sleep data to share with your doctor to make improvements in your treatment?

Well this can be done when using CPAP devices such as the Breas Z2 Auto travel cpap machine which leads us to secret 18... 

Secret #18: Consider a Travel-Sized CPAP Machine

If you're traveling frequently or if you're looking for a more portable option, consider investing in a travel-sized CPAP machine such as the Breas Z2 Auto travel CPAP machine.

These machines are smaller and lighter than traditional CPAP machines, making them easier to pack and transport.

You may enjoy the Z2 Auto by Breas so much that you even opt to use it when you're home as it can be powered by wall outlet!

The reason we recommended a portable travel CPAP like the Breas Z2 Auto is due to the ability to power the device with a optional battery pack.

This optional battery pack is known as the Breas PowerShell with Extended Life Battery.

The Breas Z2 Auto CPAP with the PowerShell and Extended Life Battery is ideal for extended international flights, outdoor adventures or camping trips.

Final Thoughts

You see traveling with sleep apnea doesn't need to be a scary, stressful, and worrisome event.

By following the 18 secrets outlined above, you are equipped with the knowledge to make traveling with sleep apnea as stress-free as possible. To ensure you get an exceptionally good night's sleep while on the go.

What are your secretes when traveling with sleep apnea that we didn't include? Let us know in the comment section below!