It is usual to battle with anxiety or unease while getting acclimated to sleeping with CPAP machine. This should be anticipated. As someone learns how to adjust to sleeping with a sleep apnea treatment device every single day, there is always a way to get the restful sleep you want in order to lead the life you choose. Using the following strategies will help you learn how to adapt your body to the new therapy and help you learn how to modify your body and sleep pattern to your new treatment on your own terms.
Create a healthy sleep routine.
To maintain your present state of health and wellness, you must get treatment for your sleep apnea. Sleep doctors are even going so far as to prescribe sleep as a medicine and advise patients to practice proper sleep hygiene, which includes receiving the required eight hours of sleep each night, since sleep is so important. These days, many use sleep as medication.
Related: Cleaning tips for your CPAP machine
Sleep hygiene is what? It consists of a set of practices that must be followed in order to encourage sound sleep. In general, try to follow these guidelines:
Create a bedtime routine to remind yourself that it’s time to prepare for sleep. If at all possible, avoid including TVs, phones, or computers in this routine. Exercise during the day, not before bed. Avoid consuming caffeine in the late afternoon or evening. Avoid drinking alcohol before bed to prevent “rebound insomnia.”
If you are new to using CPAP machine while sleeping, taking steps like these and forming healthy habits may help you adjust to the devices more quickly and sleep for longer as you adjust to your new routine.
Start donning the mask on your terms.
It’s crucial to take things slowly and adjust to the CPAP machine on your own terms when you first start using it since getting accustomed to them may be challenging. The first step is to try with wearing the mask for short bursts during the day, particularly when you are not tired, to see whether it is comfortable for you to wear. Put on the mask after that so you can get accustomed to the feeling of having it on your face while you are doing something pleasant, like watching television or reading a book.
You may discover that you need to make a few minor adjustments to the pressure or humidifier settings in order to achieve the ideal level of comfort for you. Your sleep specialist and the company that provides the equipment will have adjusted all of the pressure settings in order to provide you with the most effective therapy possible. Remember that there are many different kinds of masks you may use, and that some of them may be more comfortable for you to wear than others. Investigate your options to get the face mask that best suits your needs.
Make sure your mask fits properly.
As was just said, you need to make sure that wearing your mask is comfortable for you, but it’s possible that you’ll need to make a few minor adjustments to make it precisely fit you. You must carefully and precisely modify two factors, the seal and the comfort. It is a good idea to ensure that your mask is correctly positioned on your face while you are wearing it by standing in front of a mirror. You may attach the tubing to the CPAP machine and then connect the machine to the mask after you’ve put the mask on and found a comfortable position.
You should also test it when you are laying down since your face will change as you do so, making it harder to maintain a comfortable seal all night. As a result, the sleep apnea therapy will be as effective as is humanly possible.
You should get some shut-eye when you’re relaxed and worn out.
The issues with sleeping in today’s modern culture are a result of the fact that we often use our beds for purposes other than sleeping. We have our computers, phones, and TVs on, which all have the ability to keep us distracted and discourage us from becoming drowsy or relaxed enough to go asleep quickly. In particular while you are learning to adapt to your CPAP treatment, you will want to establish optimum sleeping circumstances so that you may enjoy the quality sleep that you will receive after you are no longer suffering from untreated sleep apnea. This will let you receive the kind of restful sleep you’ll have after your sleep apnea symptoms are gone.
Avoid interacting with anything that emits blue light, such as electronic gadgets, and make every effort to avoid talking about sensitive topics that might arouse anxiety or adrenaline, both of which are harmful to having a good night’s sleep. Try your best to put your problems out of your thoughts so that you can focus on obtaining some rest.
To make the environment around you more relaxing, try doing something that makes you feel calm and collected in your thoughts. Shower or soak in the tub to unwind. Play some soothing music or listen to an audiobook to unwind. Try doing some relaxation exercises like yoga or practicing meditation before bed. Whatever you choose, the most important thing is to ensure that the environment in which you sleep is one that is soothing and distraction-free.
Even though you don’t need to have sleep apnea or use a CPAP machine to follow these suggestions and techniques for great sleep, you must if you want to include any kind of medical equipment into your usual sleep schedule. The CPAP machine you are receiving are designed to improve your sleep, and the aforementioned are just a few methods you may hasten the process of becoming used to them so that you can start sleeping better more quickly.
A CPAP machine is a great tool for treating sleep apnea, but just like other great equipment, it has to be looked after and maintained regularly to be in the best condition for both you and it. You should wear your CPAP machine for an average of eight hours per night if you are using it correctly. Your device will be exposed to the room’s air, your breath, humidifying moisture, pathogens, and a broad range of other small particles during this period.
Because of this danger, it’s essential that you regularly clean your whole CPAP machine, but it’s especially crucial that you clean your hose or tubing, which might turn into a germ-breeding ground if it isn’t done so.