20 Expert Tips for Sleep Quality & CPAP Therapy
Achieve restorative sleep with evidence-based strategies for sleep hygiene, CPAP compliance, sleep apnea management, and optimal sleep health
Achieve restorative sleep with evidence-based strategies for sleep hygiene, CPAP compliance, sleep apnea management, and optimal sleep health
Go to bed and wake up at the same time daily, including weekends. Research shows regular sleep-wake timing strengthens circadian rhythms and improves sleep quality more than extending sleep duration irregularly.
Use blackout curtains or an eye mask. Light exposure suppresses melatonin production and disrupts circadian rhythms. Even small amounts of light can reduce sleep quality.
Maintain bedroom temperature between 60-67°F (15-19°C). Core body temperature naturally drops during sleep, and a cool environment facilitates this process, promoting faster sleep onset and better quality.
Use earplugs, white noise machines, or fans to mask disruptive sounds. Noise fragments sleep and prevents deep restorative stages, even when you don't consciously wake.
Avoid screens 1-2 hours before sleep. Blue light from devices suppresses melatonin and delays sleep onset. Use night mode or blue light filters if screen use is unavoidable.
Avoid working, watching TV, or eating in bed. This strengthens the psychological association between bed and sleep, making it easier to fall asleep when you lie down.
Try different mask styles (nasal, nasal pillow, full face) to find your best fit. Proper mask fit is the strongest predictor of CPAP compliance. Leaks and discomfort are the primary reasons for therapy abandonment.
Wash mask daily with mild soap and water, clean tubing weekly, and replace filters monthly. Poor hygiene causes infections, skin irritation, and equipment deterioration that reduces therapy effectiveness.
Add a heated humidifier to reduce nasal dryness, congestion, and irritation. Humidification improves CPAP tolerance and compliance, especially in dry climates or during winter.
Track AHI (Apnea-Hypopnea Index), leak rates, and usage hours using Feeltracker ST. Monitoring helps identify problems early and demonstrates therapy effectiveness to your sleep physician.
Wear your mask during the day while awake to acclimate. Practice breathing through your nose with the mask on. Gradual exposure reduces anxiety and speeds adaptation to therapy.
Use ramp features that start at lower pressure and gradually increase. This makes falling asleep more comfortable while ensuring therapeutic pressure during sleep cycles.
Avoid caffeine 6-8 hours before bed. Caffeine has a half-life of 5-6 hours, meaning half remains in your system hours later, disrupting sleep onset and reducing deep sleep stages.
While alcohol may help you fall asleep faster, it fragments sleep, reduces REM sleep, and worsens sleep apnea by relaxing throat muscles. Avoid alcohol 3-4 hours before bed.
Regular exercise improves sleep quality, but avoid vigorous exercise within 2-3 hours of bedtime. Physical activity raises body temperature and arousal, making sleep onset difficult.
Finish eating 2-3 hours before bed. Large, heavy, or spicy meals cause digestive discomfort and acid reflux that disrupt sleep. Light evening snacks are acceptable if you're hungry.
Weight loss significantly improves sleep apnea. Studies show that 10% weight reduction can decrease AHI by 26% in obese patients with moderate-to-severe OSA.
Create a 30-60 minute wind-down routine: reading, gentle stretching, meditation, or warm bath. Consistent pre-sleep routines signal your body that sleep is approaching, facilitating the transition.
Expose yourself to bright light within 30-60 minutes of waking. Morning light anchors circadian rhythms, increases daytime alertness, and improves nighttime sleep quality.
Use Feeltracker ST to monitor sleep duration, quality, CPAP usage, and AHI scores. Consistent tracking reveals patterns, identifies problems, and helps optimize your sleep strategy. Share data with your sleep physician for treatment adjustments and better outcomes.
Download Feeltracker ST and start tracking with these expert tips today
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