Better CPAP Sleep Starts with This One Habitā€¦
This week is Sleep Awareness Week—a perfect time to focus on small changes that can make a big difference in how you feel each day!
If you use CPAP, you already know that good sleep habits are key to getting the most out of your therapy. But did you know that healthy sleep habits can help you feel the most restored from your sleep? Today, we’re talking about six expert-backed tips for better sleep—and one important one that I think is missing. Stay tuned!
The National Sleep Foundation has outlined six simple but powerful steps to improve sleep: getting plenty of bright light during the day, exercising regularly, avoiding caffeine, nicotine, and heavy meals before bed, winding down with a consistent nighttime routine, and creating a quiet, cool, and dark sleep environment.
For CPAP users, having a consistent pre-bed routine is especially important. A predictable wind-down period signals to your brain that sleep is coming. This means that once you establish a regular habit—whether it’s reading, gentle stretching, or a relaxation exercise—all you have to do is add your mask, and your brain will already be primed for sleep. This can make CPAP feel much easier to adjust to over time. Plus, treating your sleep apnea effectively gives you more energy during the day—helping you wake up feeling refreshed and ready to get that early morning sunlight exposure. And with better-rested energy levels, it becomes a lot easier to stay active and get the exercise your body needs for you guess it – even better sleep!
But as great as these tips are, I noticed that one crucial habit for excellent sleep is missing from the list. And that is keeping a regular sleep schedule that aligns with your natural circadian rhythm.
Your body thrives on consistency. Going to bed and waking up at roughly the same time every day—even on weekends—helps regulate your internal clock, making it easier to fall asleep, stay asleep, and wake up feeling refreshed. If your schedule varies too much, it can throw off your circadian rhythm, almost like jet lag—even if you haven’t traveled anywhere! This is called social jet lag, and it can leave you feeling groggy and sluggish. If you need to sleep in, try to keep it to no more than an extra hour to avoid disrupting your sleep-wake cycle.
For CPAP users, a steady schedule is even more essential. When your sleep and wake times are all over the place, it can be harder for your body to adjust to therapy, and inconsistent use can make CPAP feel less effective. But if you maintain a regular schedule and use your CPAP nightly, your body will quickly learn what to expect, and your sleep will feel more natural and restorative.
So, if you’re already practicing these healthy habits and sticking with your CPAP, give yourself credit! You’re taking real steps toward better sleep and better health.
Want to see the full list of NSF’s healthy sleep tips? Click the link below to download the guide.
https://www.thensf.org/wp-content/uploads/2022/11/NSF-2022-BSS-Infographic.pdf
And remember—this Sleep Awareness Week is a great time to recommit to healthy sleep habits. I’ll be here every week to support you on your CPAP journey.
Thanks for being here, I’ll see you next week!
