How to Fall Asleep While Wearing a CPAP Mask
A CPAP machine can go a long way in helping you enjoy sleep that is uninterrupted by obstructive sleep apnea. For many people, however, wearing a CPAP mask at night can be a bit of an adjustment. Some may even find it difficult to fall asleep because they aren’t used to wearing a mask at night.
If wearing a CPAP mask makes it harder to fall asleep, you’ll be less likely to want to wear it. But if you don’t wear your CPAP mask, you’ll continue to suffer from the debilitating side effects of obstructive sleep apnea.
While wearing a mask to bed may take some getting used to, there are a few things you can do to ease this transition and fall asleep faster.
Practice Wearing Your CPAP Mask
One way to make it easier to get used to wearing a CPAP mask at night is to practice wearing it during the day when you are not tired. While you obviously won’t want to wear your mask when you are out and about, try wearing it while you are at home reading or watching TV.
This gives you a good chance to get used to how the mask feels against your face. It also helps you make any necessary adjustments so that the mask will fit more comfortably. By getting used to the mask when you are awake, it won’t feel as strange to wear it when you are getting ready for bed.
Ensure a Comfortable Fit
If your mask doesn’t fit comfortably, you’ll have a hard time falling asleep. You may also be more likely to experience air leaks or skin irritation if the mask is too loose or too tight. You should pull the headgear straps so that your mask fits snugly without feeling overly tight. You can also add cushions or pads to reduce pressure against your skin.
To ensure a good fit, you should adjust your headgear straps while standing in front of a mirror so you can see what you’re doing. Then, after you lie down, you will likely need to make a few tweaks to account for your changing face contours.
The CPAP machine itself can also play a role in making your mask feel more comfortable. Some people with a high pressure setting find that the constant flow of air can make it difficult to fall asleep. To counteract this, choose a CPAP machine with a ramp setting. Ramping gradually increases air pressure after you turn on the CPAP machine, only reaching your full prescription setting after you fall asleep.
Create the Right Sleep Environment
A quality sleep environment will also make it easier to fall asleep quickly while wearing your CPAP mask. This starts by eliminating unwanted sources of light and noise, which can make it harder to fall asleep and stay asleep.
Blackout curtains or an eye mask will block light from street lights, while a white noise machine will help cover up sounds from outside your room. As part of creating a healthy sleep environment, be sure to put away your smartphone, as the blue light from this device can make it harder to fall asleep.
A cool and comfortable bedroom temperature (generally between 60 to 68 degrees Fahrenheit) will also make it easier to fall asleep. Finally, don’t overlook the importance of a good mattress, pillow, and blanket. If your bedding isn’t comfortable, wearing a CPAP mask will be the least of your nighttime worries.
Follow a Healthy Bedtime Routine
A good bedtime routine will help your body feel tired so you can fall asleep quickly, even while wearing a CPAP mask. Consistency is key. By going to bed at the same time each night, your body will recognize that it is time to sleep. This way, you’ll already feel tired when you get in bed, and you won’t stay up thinking about wearing your mask.
You can help yourself feel more tired before bed by participating in soothing activities that relax your mind and body. For example, taking a warm bath or shower will help your body temperature cool off faster, which signals to your brain that it is time to sleep. Practicing yoga or doing stretching exercises can help release muscle tension, while reading a book or writing in a journal can soothe the mind.
Such activities can go a long way in helping you de-stress. When you are stressed (such as after talking about emotional issues), your body produces the hormone cortisol, which makes you more alert. Finding ways to relax is key to feeling tired and sleepy.
Each person is different — there is no “one size fits all” bedtime routine that works for everyone. Find what works best to help you feel ready for sleep, and make it part of your nightly routine.
Sleep Better Than Ever With Your CPAP Mask
While wearing a CPAP mask can take some getting used to, it will ultimately help you enjoy higher-quality sleep than ever before by eliminating the constant sleep interruptions caused by sleep apnea. For some people, however, the cost of CPAP equipment can make starting this needed therapy feel even more daunting.
This is where Help Medical Supplies comes in. We offer a wide variety of masks, CPAP machines, and special bundle packages at discounted prices that allow you to save hundreds of dollars on your purchase. With available financing and free shipping on orders over $89, you don’t have to worry about your medical equipment breaking the bank.
The best sleep of your life is closer than you think. Order your CPAP mask today so you can breathe better at night.