1. Set the Mood in Your Bedroom

Calming energy matters.
Lower the lights, soften the temperature, and create a soothing atmosphere.
Warm lamps, cozy bedding, and quiet surroundings signal to your brain that it’s time to wind down.

2. Do a Relaxing Activity to Transition Your Mind

Jumping straight into bed while your mind is still racing is a recipe for frustration.
Try:

• Crossword puzzles

• Word searches

• Gentle stretching

• Light reading

Our CPAP Companion Crossword Book is specifically designed for this—engaging enough to relax your mind, but soothing enough to help you transition into sleep.

3. Clean and Prepare Your CPAP Setup

A clean mask and fresh water in your humidifier make everything feel smoother.
Wipe down your mask cushion, refill your water chamber, and check your hose connection.
These small steps help prevent irritation and make therapy feel more comfortable.

4. Practice Slow Breathing Before Putting on Your Mask

Before securing your mask, pause for a moment and breathe slowly through your nose.
This reduces anxiety, drops your heart rate, and helps your body settle before therapy begins.

5. Put on Your Mask Last

Don’t rush.
Brush your teeth, finish your skincare, journal, or unwind—then put your mask on as the final step.
This trains your brain to associate the mask with sleep, not stress.

A great nighttime routine transforms CPAP from something you “have to do” into something that supports your peace, health, and calm. The more relaxed you feel at night, the easier therapy becomes.