models with cpap lifestyle image

How to Sleep Better with CPAP

According to the American Sleep Apnea Association, sleep apnea affects approximately 22 million people.1Thankfully, for those who are diagnosed with obstructive sleep apnea (OSA), treating and managing your OSA can be simple and effective. Most physicians recommend continuous positive airway pressure (CPAP) as a first-line treatment for OSA. With CPAP therapy, a device delivers pressurized air throughout the night to keep your airways from collapsing and preventing apnea episodes from occurring.

As CPAP therapy becomes increasingly popular, we thought it’d be helpful to share some tips and advice from fellow users on how to improve your therapy for a better night’s sleep. 

More than 400 CPAP Users Helped Us Write this Post

We’ve reached out to our customers at The CPAP Shop for advice on managing CPAP therapy. Over 400 customers responded with helpful hacks for staying compliant with their CPAP therapy. 

General Tips for Better Sleep with CPAP

Here are some of the great tips from our customers: 

Ease Your Way into CPAP

Too many new users try to stay strictly compliant and immediately hate their therapy. Start out with shorter sessions to get more familiar with your CPAP equipment. Nap and watch TV with the mask on so you gradually get used to how it feels. 

Keep a CPAP Therapy Routine

Make your CPAP therapy part of your bedtime ritual, like brushing your teeth or watching the evening news. CPAP needs to be a part of your life to improve your sleep. That regular routine helps you adjust to your nightly therapy. Soon enough, putting on your mask will be second nature.

As with any other equipment, it is important to keep your CPAP equipment clean and germ-free. Get into the habit of regularly cleaning and sanitizing your equipment. This will help prevent illness, improve compliance, and increase the lifespan of your equipment.

Adjustments are a Part of Therapy

Don’t be afraid to make adjustments. Adjusting the headgear, trying a different size cushion , or even placing the hose in a different position can help patients ease into therapy. Pillows designed specifically for CPAP users have also become popular as they provide support and comfort while getting used to the CPAP mask. 

Learn to Use Your Ramp Feature

Learning to use the ramp feature may also improve CPAP compliance. This will allow for a gradual increase in air pressure as you settle into deep sleep, which is especially helpful to users with high pressure settings. 

Use CPAP Machine Humidifiers for Dry Throats

If you find yourself waking up with a dry throat while on CPAP therapy, you may want to look into using a humidifier. Humidifiers allow users to adjust the moisture in the air pressure they receive. Learn to adjust those levels to your comfort, depending on the time of year and climate you live in.

Find the Right Mask

The first CPAP mask you get doesn’t have to be your last, especially if it is uncomfortable. Issues like claustrophobia while wearing the mask, facial marks and dry nose can all be resolved with a different mask option. We recommend calling our customer service team with details about the mask you tried and what you liked or didn’t like. This can help us recommend a mask that may be better suited to your needs. Remember, The CPAP Shop offers a 30-day, risk-free trial on all CPAP masks!

Our Recommendation for Better Sleep with CPAP Therapy

While getting used to CPAP therapy is a personal experience, there are a number of things everyone can do to improve their sleep quality. We’ve shared some of our top tips below. 

Stick to a Schedule

Just like a consistent diet and consistent exercise will help you feel better, a consistent sleep schedule will help you sleep better. Try to develop a sleep routine–even on the weekends–by going to bed and waking up at the same time.

Avoid Blue Light Electronics

Blue light from electronics, such as laptops, cell phones, and TV, can disrupt natural sleep patterns. Try avoiding these devices for at least two hours prior to going to bed.

Create a Perfect Sleep Environment

Be sure to keep your room as dark and as cool as possible for perfect sleeping conditions. If you find yourself lying awake in bed, get up and perform a mentally engaging activity until you feel tired. 

Avoid Stimulants & Alcohol Before Bed

Caffeine, whether in soft drinks or coffee, can keep you alert by inhibiting sleep hormone production.2 Alcohol also has an effect on melatonin production and should be avoided prior to sleep.

More CPAP Sleep Guidance

Adjusting to CPAP therapy can be difficult. If you have questions or concerns about your equipment, our expert customer care team is available to help! Give us a call at 866-414-9700 or email us at


  1. American Sleep Apnea Association. Sleep Apnea Information for Clinicians. Accessed June 12, 2020.
  2. National Sleep Foundation. Caffeine and Sleep. Accessed June 12, 2020.

Chris Vasta

Chris Vasta is the president of The CPAP Shop and an expert in sleep and respiratory therapy. He often provides insights on product design and functionality on various manufacturers’ prototypes and is frequently tapped to provide reviews on new releases.