The Bedtime Wind-Down: Simple Habits That Boost CPAP Comfort & Results

Using CPAP therapy is one of the most effective ways to treat sleep apnea, but comfort and consistency are what make it truly work. For many people, the challenge isn’t the machine itself — it’s switching off at night and settling into sleep while wearing a mask. A thoughtful bedtime wind-down can make a noticeable difference, helping your body relax and making CPAP feel like a natural part of your evening rather than a disruption.

Small, consistent habits before bed can improve comfort, reduce frustration, and support better sleep quality overall.

Creating a calm pre-sleep routine

A relaxing pre-sleep routine helps signal to your body that it’s time to slow down. This is especially important when using CPAP, as tension and restlessness can make mask awareness more noticeable. Aim to wind down for 30 to 60 minutes before bed with calming activities such as gentle stretching, reading, journalling, or listening to soft music.

Try to limit stimulating activities during this time. Bright screens, work emails, intense conversations, and scrolling on your phone can keep the nervous system alert and make it harder to fall asleep.¹ Alcohol close to bedtime can also interfere with breathing and sleep quality, even if it initially makes you feel drowsy.² Consistency matters — doing the same calming activities each night trains your brain to associate them with sleep.

Setting up a sleep-friendly environment

Your sleep environment plays a bigger role in CPAP comfort than many people realise. A cool, dark, and quiet bedroom supports deeper sleep and reduces nighttime awakenings. Soft lighting in the evening can help ease the transition to bedtime, while blackout curtains or an eye mask may help block early morning light.

For CPAP users, practical setup matters too. Make sure your machine is placed securely, tubing is positioned so it doesn’t pull on the mask, and humidification settings are adjusted to your comfort. Dry air can cause nasal or throat irritation, while too much humidity can lead to condensation in the tubing. Finding the right balance can take some trial and error, but it’s well worth the effort.

Getting mask fit and hygiene right

A well-fitted, clean mask can dramatically improve how CPAP feels at night. Masks that are too tight can cause pressure marks and discomfort, while loose masks may leak and disrupt sleep. Take time to adjust your mask while lying down, as facial contours change when you’re in a sleeping position.

Good hygiene is just as important. Oils from the skin can affect the seal and contribute to leaks, so washing your face before bed and cleaning your mask regularly can help. Most masks should be wiped daily and washed more thoroughly each week according to manufacturer guidelines. Clean equipment not only feels more comfortable but also reduces the risk of skin irritation and infections.

Making CPAP part of a healthier night

A consistent bedtime wind-down doesn’t just improve CPAP comfort — it supports better sleep overall. Over time, these habits can help CPAP feel less intrusive and more like a normal, supportive part of your routine.

If you’re still struggling with comfort, mask fit, dryness, or poor sleep despite using CPAP, don’t push through it alone. Speak with your doctor or sleep clinic — small adjustments or additional support can make a big difference to your sleep, health, and quality of life.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

1. Scott, Kellie. “Scrolling before Bed? How Sleep Displacement Affects Our Health.” ABC News, 31 July 2024.

2. Bryan, Lucy, and Abhinav Singh. “Alcohol and Sleep.” Sleep Foundation, 4 Sept. 2020.