You’re doing something amazing by using your CPAP—it’s a big step toward better health. But let’s be real: sometimes, even with CPAP, falling asleep or getting back to sleep can feel like a struggle.
Here’s the good news: what you do in bed plays a major role in how well you sleep. These science-backed tips come from something called stimulus control therapy, a key part of the gold-standard treatment for insomnia, CBT-I—Cognitive Behavioral Therapy for Insomnia.
Let’s dive into a few simple things to avoid doing in bed to help retrain your brain and body for sleep:
Don’t Watch TV or Use Your Phone or Tablet in Bed
The light from screens signals to your brain that it’s still daytime, making it harder for your body to wind down.
Plus, shows, news, or social media keep your brain active when it needs to be calm and quiet.
Don’t Read for Long Periods If You Can’t Sleep
A little reading before bed is okay. But if you’re lying awake for more than 20 minutes, it’s best to stop reading and get out of bed.
Staying in bed while awake trains your brain that the bed is for wakefulness—not sleep.
Don’t Worry or Plan Your Day in Bed
Your bed should be a place of peace, not productivity.
If your brain starts buzzing with thoughts, write them down in a bedside notebook and tell yourself, “I’ll handle this tomorrow.”
Don’t Stay in Bed If You’re Wide Awake
This one’s big. If you can’t fall asleep after 20 minutes—or you wake up and can’t fall back asleep—get out of bed.
Go to a quiet, dim room and do something relaxing like soft music or gentle stretching. Avoid screens and bright lights.
Come back to bed only when you feel sleepy again.
Don’t Toss and Turn
Restless tossing and turning creates frustration and anxiety around sleep.
If you’re uncomfortable or just can’t settle, it’s better to step away briefly and reset.
Using your CPAP consistently is powerful for your health. Combine that with these small behavioral shifts, and you can help your brain re-learn that your bed is a place for peaceful, restful sleep.
Sweet dreams, Sleep Warriors. You've got this.
