Just as technology, in general, is ever-evolving, so is that of CPAP therapy. It’s becoming increasingly easier to sleep with what has, until recently, always been an awkward-fitting CPAP face mask and noisy machine. The devices are becoming smaller, less intrusive, more ergonomic and quieter, making for consistently restful nights of sleep.
How To Relieve Stress Before Bed
For many people, aromatherapy can be an excellent addition to their bedtime routine, helping calm the mind and body. You can purchase various forms of aromatherapy, including diffusers, bedding sprays and candles. It also helps to dim the lights at least 30 minutes before bed; this is a simple way to let your body know it’s time to fall asleep. Read a book or listen to some soothing music while enjoying a hot bubble bath.
Mindful meditation is also an excellent method of relaxation. This type of meditation emphasizes being only in the present; limit your thoughts to only your sensations at that moment. You can even do it while you’re doing other activities such as brushing your teeth. It can take some practice to keep your mind from drifting but is well worth it.
Melatonin is necessary for quality sleep; your body produces it naturally to stabilize your sleep and wake patterns by regulating the chemicals in your body that help you wake up in the morning and feel sleepy at night. Eating snacks like almonds, strawberries and tart cherries can increase your melatonin levels. Grab a few bites of these before bed each night, and you may see an improvement in your sleep pattern. If you’re still having trouble sleeping, you can try taking a melatonin supplement each evening.
How to Get a Good Night’s Sleep
Part of the goal of CPAP therapy is to get a better night’s sleep. However, you’ll have to go through an adjustment period where you have to get used to this new form of sleep when you begin. After all, whether a nasal or full face mask CPAP, you’re not used to having something on your face while you’re sleeping, not to mention the noise the machine makes. Sleeping on your side instead of your back or stomach tends to work best with CPAP therapy. It also helps to elevate your head four to six inches.
Many people are distracted by the air pressure of their machine, and it interferes with falling asleep. Fortunately, you can use the “ramp” mode on your CPAP machine to start on low pressure and gradually increase as you’re sleeping.
Nasal congestion caused by the air from the CPAP machine is a common problem. Investing in a heated humidifier for your CPAP machine can be well worth it for the difference you feel in your nose and throat each morning.
If you’re still having problems wearing your mask at night, you can ease into it gradually. Wear it during the day while doing stationary activities like watching television. Wearing it at different times can help normalize the CPAP practice to help you sleep better at night.
When you’re ready to get on the path to better sleep, look for a reputable CPAP supplies seller online. You’ll find all the latest options, such as the AirFit N30i, to take your sleep to the next level.