Sound Asleep: How Music, Food, and Intimacy Shape My Sleep Apnea Journey

Why Sleep Isn’t Always Simple: Relearning Rest after a Sleep Apnea Diagnosis

By Cameron Bravmann, Greenbelt Strategies

Sleep is supposed to be simple, a natural state our bodies crave. But for many of us, it’s not that straightforward. As someone diagnosed with sleep apnea, I’ve had to develop a more intentional relationship with rest. Sleep apnea, which affects millions worldwide, causes breathing to stop and start during sleep, often leading to loud snoring, daytime fatigue, and health risks if untreated. I’ve also discovered that the things I love — music, food, mindfulness, and even sex — can play a surprising role in how well I sleep.

In this post, I want to share my personal sleep journey — what works, what doesn’t, and the tools and rituals that help me sleep better. Whether you’re navigating sleep apnea, chronic stress, or just inconsistent sleep, I hope this piece sparks ideas you can explore for your own wellness.

My Experience with Sleep Apnea (and Why CPAP Didn’t Work for Me)

Sleep apnea, for those unfamiliar with it, is a condition where your breathing repeatedly stops and starts during sleep. It’s more than just snoring — it can lead to oxygen deprivation, fragmented sleep, and long-term health effects if left untreated.

After my diagnosis, CPAP therapy was the standard recommendation. And while I gave it a sincere try, the reality was… it felt like trying to sleep with an octopus attached to my face. Every morning, I’d find the mask tangled in my sheets or on the floor — not exactly a sign of restful sleep. Instead of deep rest, I was stuck in a cycle of frustration.

So I started looking elsewhere — not for a magic fix, but for supportive practices that actually worked for me.

Cannabinoids and Sleep: CBD (and a Few Friends) That Help Me Unwind

One of the first things I experimented with was CBD. I’d heard mixed reviews, but I found that a low-dose CBD gummy (taken about an hour before bed) helps me ease into sleep more smoothly.

I’m not claiming it’s a cure-all — and not every brand or dose works the same — but for me, CBD helps quiet the mental noise that can make falling asleep feel like a battle. It relaxes my nervous system just enough to help me drift off without grogginess the next morning. Combined with other rituals, it’s become a key part of my toolkit.

Over time, I started learning more about how different cannabinoids affect the body. While CBD is the most well-known for stress and relaxation, others can also play a subtle — and sometimes powerful — role in sleep support:

• CBN (Cannabinol): Often called the “sleepy cannabinoid,” CBN is mildly sedative and seems to shine when paired with CBD or low-dose THC.
• Delta-8 THC: A gentler cousin of traditional THC, Delta-8 offers mild body relaxation and a touch of mood elevation without the intensity or grogginess that some people associate with cannabis.
• Full-spectrum blends: I’ve had the best results with products that combine cannabinoids and calming terpenes, like myrcene, linalool, or beta-caryophyllene.

I don’t rely on cannabinoids alone, and I rarely take the same thing two nights in a row. But in the right context — paired with music, a light snack, or a warm shower — they’ve become part of a gentle wind-down ritual that supports rather than sedates.

Creating a Sleep-Friendly Bed: Mattresses, Back Pain, and a Wedge Pillow

A supportive mattress matters more than I once realized. Especially with sleep apnea and occasional back pain, the way my body is supported can make or break my night.

I’ve found that a medium-firm mattress works best — one that keeps my spine aligned and doesn’t swallow me whole. And I’d be remiss not to leave out one of my favorite sleep tools: the wedge pillow.  Originally, I got it to help with apnea — elevating my head just slightly helps keep my airways open and reduces nighttime interruptions. But here’s the unexpected bonus: the wedge pillow is also unexpectedly great for sex.

No joke — it adds support, angles, and comfort in ways that standard pillows just can’t. It’s one of those rare tools that pulls double duty — helping you both wind down and get up, so to speak.

Rest, pleasure, alignment — I’ll take all three.

Eating for Easier Sleep: What Helps and What Hurts

As someone who loves food, I didn’t want sleep to mean giving things up — but I did start paying more attention to how certain foods made me feel before bed.

What works:

• Tart cherry juice – naturally high in melatonin
• Bananas + peanut butter – rich in magnesium, potassium, and tryptophan
• Almonds – healthy fats and magnesium
• Herbal teas – like chamomile, lemon balm, or valerian root

What doesn’t:

• Heavy meals late at night
• Spicy food (hello, heartburn)
• Caffeine after mid-afternoon
• Sugar-packed desserts right before bed

By gently adjusting my evening meals and snacks, I’ve found I fall asleep more easily and wake up fewer times during the night.

Mindfulness & Music: Calming the Mind Before Bed

Managing sleep apnea made me hyper-aware of my body at night, not in a good way. My thoughts would spiral: Am I breathing right? Is my position okay? Am I going to wake up again?

That kind of mental chatter is exhausting.

Mindfulness has been a lifeline. Sometimes that means 10 minutes of deep breathing. Sometimes it’s just lying still, counting my inhales and exhales. Apps like Insight Timer and Calm help when I need a little guidance. I try to keep my bedroom a tech-light zone — dim lighting, no scrolling, no emails.

But my favorite way to unwind? Music 🎵 🎶

Music as a Sleep Tool (Not Just Background Noise)

Music has always been central to my life, and it turns out it can be a powerful sleep aid too.

Studies show that slow-tempo music (around 60–80 beats per minute) helps slow the heart rate and calm the nervous system, preparing the brain for rest. For me, that sweet spot often lives in the realms of downtempo, chillout, ambient, lo-fi beats, meditative, and yoga music — genres that are soothing and rhythmically engaging without being overstimulating.

My youngest is a big fan of the Spa station on Sirius XM; it definitely helps him chill on long car rides. I’m a big fan of Spotify’s lo-fi stations — the steady, mellow beats and subtle textures create a cozy sonic blanket perfect for winding down.

Beyond that, artists like Thievery Corporation, Kruder & Dorfmeister, Zero 7, Nightmares on Wax, Brian Eno, Enya, Enigma, and selections from the classical canon provide dreamy, atmospheric soundscapes that ease my mind and gently usher me toward restful sleep.

I also love music used in yoga and meditation — Deva Premal, Snatam Kaur, Anoushka Shankar, and Karunesh bring soft vocals, sitar, and flowing world sounds that ground me before bed.

If you want a simple way to start, try any Spotify Lo-Fi Chill, Yoga, or Meditation playlist — they’re perfect for nightly wind-downs.

Here are some favorites that consistently help me relax:

• “Depth of My Soul” – Thievery Corporation
• “Original Bedroom Rockers” – Kruder & Dorfmeister
• “Night Interludes” – Nightmares on Wax
• “In the Waiting Line” – Zero 7
• “An Ending (Ascent)” – Brian Eno
• “Only Time” – Enya
• “Return to Innocence” – Enigma
• “Clair de Lune” – Claude Debussy
• “Gymnopédie No.1” – Erik Satie
• “Spiegel im Spiegel” – Arvo Pärt
• “Gayatri Mantra” – Deva Premal
• “Ong Namo” – Snatam Kaur
• “Time Moves Slow” – BADBADNOTGOOD
• “Weightless” – Marconi Union

The magic is in the consistency and familiarity. Playing these sounds regularly signals to your brain that it’s time to relax — a soothing, modern lullaby.

Sex and Sleep: A Natural Reset

This might not be in most sleep guides, but let’s be honest: sex can be an amazing sleep aid. I’ve found that on nights when I have sex — especially with emotional connection and mutual presence — I fall asleep faster and stay asleep longer.

Physiologically, it makes sense. Sex (especially orgasm) releases a cocktail of feel-good hormones like oxytocin, dopamine, and prolactin — all of which contribute to deep relaxation and lowered stress.

Whether with a partner or solo, it’s another path to mindfulness, embodiment, and nervous system regulation. And sometimes, it works better than melatonin.

The Bigger Picture: Sleep as a System, Not a Switch

If there’s one thing I’ve learned through this journey, it’s that good sleep doesn’t come from a single trick or product. It’s the result of a system — small, repeatable practices that signal safety, calm, and consistency to your body and brain.

For me, that system includes:

• Letting go of the pressure to “fix” sleep overnight
• Creating a cozy, aligned bed setup (and loving my wedge pillow!)
• Taking CBD (and occasionally other cannabinoids) as part of my wind-down
• Choosing calming foods and avoiding sleep disruptors
• Listening to music that makes my nervous system exhale
• Using sex and intimacy as a path to presence
• Practicing mindfulness to ground myself when anxiety creeps in

Final Thoughts On My Sleep Journey

Sleep is deeply personal. What works for one person might not work for another, and that’s okay. My journey is still evolving, but I’ve found a rhythm that feels supportive, grounded, and sustainable.

If you’re navigating sleep challenges — whether due to apnea, stress, chronic pain, or something else — I encourage you to experiment, stay curious, and tune in to your own body’s wisdom. You might find that the things you already love (music, movement, food, connection) hold more sleep magic than you thought.