If you suffer from sleep apnea and use CPAP therapy to treat it, you may still find it tough to get restful sleep. In addition to CPAP problems, there are a multitude of factors inhibiting you from experiencing a good night's rest. In this article, we talk about the stages of sleep and how to sleep more deeply, night after night.
What Is Deep Sleep?
As you sleep, you transition through four different sleep stages during your normal cycle. In Stage 1, the lightest stage, your muscles relax and your brain waves slow. In Stage 2, your heart rate slows and your body temperature begins to decrease, while your brain waves slow further. In Stage 3, often considered the most restful and restorative stage, your brain starts producing more slow delta waves.
Finally, the deepest stage is rapid eye movement (REM) sleep, when almost all of your dreams happen. This stage includes frequent, quick eye movements and increased brain activity from dreaming. Along with Stage 3 sleep, getting enough REM sleep is also key for overall sleep quality, brain health, and feeling rested each day.
How Can You Get Deeper Sleep as a CPAP User?
1. Set Up a Proper Sleeping Environment
Most people sleep better in cooler temperatures. Just be sure to have enough blankets on-hand to stay comfortable. Make sure your bedroom is dark, and consider using blackout curtains if needed. Also, a fan or white noise generator can help promote relaxation and better sleep.
2. Reduce Your Screen Time
Smartphone and tablet screens emit certain types of blue light that can harm sleep quality. So, many devices have a "night mode" or "blue light filter" to reduce this problem. It also might be a good idea to stop using your devices an hour or two before going to bed to help you relax.
3. Eat and Drink Right
It's a good idea not to eat too close to bedtime, and avoid caffeine, smoking, and excessive alcohol use at night. While you always want to stay well-hydrated, drinking too much water before bed can cause more frequent trips to the bathroom during the night, so it's good to find the right balance.
4. Use a Humidifier with Your CPAP Machine
Many CPAP users experience dry mouth and throat, so most CPAP machines have a built-in humidifier or optional humidifier add-ons. These are great for keeping airways hydrated during sleep.
5. Make Sure Your CPAP Mask Fits Comfortably and Securely
A mask with a secure seal against your face is key to CPAP performance and quality deep sleep. No matter what type of mask you use, soft, breathable RemZzzs Mask Liners improve that seal while ensuring you're more comfortable with less skin irritation.
6. Monitor Your Sleep
Consider using a sleep monitoring app on your smartphone to track your sleep quality. These show you how often you toss and turn, track your sleep stages, and can even use an alarm to wake you at just the right time, so you can feel less groggy in the morning. Seeing how well or poorly you're sleeping can help you understand what you need to do to sleep deeper at night and feel more rested each day.
If you are a CPAP user who struggles to sleep comfortable, check out our in-depth guide to CPAP comfort!