If you are one of the approximately 39 million people in the U.S. suffering from obstructive sleep apnea and your healthcare practitioner has prescribed CPAP to treat your condition, you may feel overwhelmed or anxious about its use. CPAP (Continuous Positive Airway Pressure) may seem daunting initially, but continual use will eliminate the countless nights of endless snoring, morning headaches, and daytime fatigue you’ve been suffering. If left untreated, sleep apnea can lead to even more severe health issues such as diabetes, cardiovascular disease, and high blood pressure. Therefore, using CPAP is essential to improving not only your sleep but your overall health. Dr. Wesley Fleming, a top sleep practitioner at BetterNight, has compiled a list of ten tips to help you ease into CPAP use so you can reap the full benefits of your therapy. 

It Starts with Motivation 

Patients who are most successful using CPAP all share one important trait. They want to not only sleep better and be healthier, but they want to do it for themselves, not for others. Being self-motivated is the greatest predictor of CPAP therapy success. 

Get Acclimated 

When you first receive your CPAP device, consider practicing using it while watching TV or reading a book. Relaxing and not worrying about falling asleep will help you get accustomed to the mask and hose. This will also allow ample time to experiment with ramp settings, find a comfortable mask fit, and practice breathing through your nose. 

Be Prepared! 

When preparing for your first night of sleeping with a CPAP machine, you must be mindful of your food and drink consumption and daytime activities. Avoid caffeinated and alcoholic beverages and foods containing caffeine, such as chocolate. You want to feel naturally tired at night, so it is best to avoid napping during the day, making it more difficult to fall asleep at night. 

Keep a Sleep Schedule 

Maintaining a consistent sleep schedule with fixed times for going to bed and waking up is an effective way to ensure you get the right amount of sleep and avoid restlessness. A good sleep schedule will help you wake up feeling refreshed and rejuvenated, so maintaining consistency, even on the weekends, can significantly impact your overall health.  

Bedtime Routine 

It’s essential to have a bedtime routine that promotes relaxation and sleep. One hour before bed, turn off all electronic devices, including your cell phone, TV, and computer. While watching TV may seem relaxing, electronic screens emit blue light, which has been shown to disrupt your body's production of melatonin, the hormone that regulates sleep. Taking a warm bath or shower, reading a book or journaling, and doing gentle stretches are all excellent ways to calm any CPAP anxiety and prepare for a good night’s sleep. 

Breathe Easy 

CPAP machines provide a steady flow of filtered air through the nose, so ensuring your nasal passages are clear before bed is essential. Mouth breathing has been shown to make CPAP use more difficult, decreasing the effectiveness of treatment. 

Mask Comfort 

It’s common to overtighten a CPAP mask for fear that it will come off or loosen during the night. Too tight a mask can cause painful skin irritation, so it is best to experiment before bed (see Acclimation) to ensure a comfortable fit and a good night’s sleep. 

Calm Mind 

Even for those who are not using CPAP, going to bed when you are not tired never ends well. If you are not ready for sleep, get out of bed and do a low-key activity like reading (but no TV—see Bedtime Routine). But remember that even though you are going to bed later than your regular bedtime schedule, you still should wake up at your usual time each morning. 

Be Aware 

As you get used to CPAP, take a few moments each morning to think about how you feel. Are your headaches gone? Do you feel rested? Considering all the positive benefits of CPAP can help keep you motivated to continue. 

Ask for Support 

This last tip is closely related to the first tip—Motivation. Many patients who fail to succeed with CPAP treatment lack motivation, which leads them not to seek help when they have questions or concerns. Understanding that your sleep health team is always available for help and support is crucial. Remember that your health is valuable, and you do not have to face CPAP alone. 

CPAP use will eventually become a regular part of your nightly sleep routine, and it is a crucial step toward managing your sleep apnea. BetterNight provides a comprehensive telehealth solution for sleep apnea, including a supportive team of sleep health practitioners ready to assist you in every aspect of your CPAP journey.