Even the slightest difference in your sleep routine can throw you out of whack. So, adding a CPAP mask and machine is going to take some preparation. Following these essential tips to sleep well with a CPAP machine will keep the frustration to a minimum while reducing the risks and dangers of obstructive sleep apnea.
Find a Comfortable Mask
You may have slept your entire life without anything so much as an eye mask on your face. Throwing a curveball like a CPAP mask to your sleeping regime can put your body in a loop. A CPAP mask will not fit like Cinderella’s glass slipper the first time you put it on, so you’ll have to tinker with it.
An excellent way to acclimate yourself to your mask is to wear it while relaxing in bed. Practice makes perfect, and the more you wear it, the less awkward it will feel when you are ready for some shut eye. If you still have issues finding maximum comfort, invest in some accessories such as nasal pads to reduce mask-to-skin irritation.
Follow Good Sleep Hygiene
Integrating CPAP therapy when you already have poor sleep hygiene may be a challenge. If you are struggling to get into a routine, it’s time to overhaul your sleeping regime. For starters, if your schedule allows it, go to bed at the same time every night. Program your internal clock to make your body tired when the time comes.
Additionally, create an environment in your bedroom that makes it easy to fall and stay asleep. Strategies like upgrading your mattress, getting blackout curtains, and lowering the temperature on your thermostat at night go a long way for generating an ideal sleep setting.
Don’t Go To Bed Until You’re Tired
Many of us may go to bed and have our mind racing from the happenings of the day or what’s on the docket tomorrow. Try to clear your mind for a few minutes before hitting the hay, making sleep the priority. Even without CPAP therapy, not going to bed until you are tired is a beautiful habit to learn.
Complete and Total Relaxation
In conjunction with the previous tip, don’t head into the bedroom until you feel like you’re relaxed. Make your relaxation method, whatever that is, part of your routine. It’s a sound practice to start the process one-to-two hours before going under the covers. Allowing enough time beforehand helps you feel like you don’t have to rush your routine.
Put the Phone Down
One of the most common follies that ruin everyone’s sleeping patterns is not knowing when to put the phone away. Fortunately, there are some ways you can limit your phone usage if you are having trouble breaking the pattern. Aimless scrolling on social media may stimulate your mind, ruining all the goodwill you put into feeling relaxed before getting to bed.
Buy an Alarm Clock
Consider getting an alarm clock. Many folks use their phone as their alarm clock. Therefore, their phone is always within arm’s length. Instead, buy a cheap clock and sit it on your end table.
Remove the Phone Entirely
Completely removing your phone from the bedroom is a good way to shut off your brain. Out of sight, out of mind, right? If you keep your phone in the living room, it will stay there until you wake up the next day. If you are weary that an emergency may happen and you won’t be able to hear your phone, you can keep it in the bedroom, but keep it far away.
Ditch Sleep Software
Sleep-tracking applications for your phone or smartwatch have become more popular by the day. However, the accuracy of these apps is questionable at best. Part of why you keep going in and out of REM sleep is because you know that you’re trying to track yourself. Unless prescribed for medical purposes, there isn’t a reason to track your sleep.
A ramp setting on your CPAP device helps to regulate the amount of air pressure you get from your machine. Several machines have this automatic ramp setting, letting you rest before falling into a deep sleep. Once you conk out, the automatic feature will increase the air pressure while you are counting sheep. It’s worth the investment to buy a sleep apnea machine that can do it all, like one that includes an automatic ramp setting.
Consistently Clean Equipment
Clean equipment is vital when it comes to your CPAP therapy. Using dirty equipment may impede the effectiveness of the device and its accessories. With the constant contact with your skin, there are likely minuscule forms of allergens, bacteria, and dead skin cells that may cause your sinuses to flare up.
Some items need a thorough clean each day, while others require a deep clean every week. You can clean the equipment with dish soap and water and let them air dry. Or, better yet, you can purchase a UV sanitizer to zap away all the unseeable germs that accumulate on your mask.
Install a Humidifier
Speaking of germs and pathogens, a humidifier is a valuable tool that regulates the number of allergens that float in the air. A humidifier will clean the air you breathe, minimizing the effect dust and dander will have on your nasal cavity. If you pair nasal spray with a humidifier, your airway should be clear for your CPAP tubing to provide you with fresh air.
Block Out Noise
Although the noise a CPAP machine makes is no louder than a whisper, the newness of the sound may cause you or your partner some aggravation. You may want to consider adding some white noise to the bedroom to drown out the clicking and grinding noises the device makes. You may find that a fan is all you require to eliminate the sound, or you can purchase a white noise machine. Using either of these resources is also a fantastic way to trick your mind and body that it’s sleepy time.
Ideally, these essential tips to sleep well with a CPAP machine will help you overcome the pitfalls of adjusting to something new and unique. At CPAPnation, we will help you find supreme comfort with our state-of-the-art machines and accessories that guarantee you a great night’s sleep.