a woman in her bathroom looking at a list on her mirror and thinking about sleep

My Nightly Routine

Last updated: March 2023

There are a lot of different routines we have at night, but sharing how we do things is a great way to help tweak our own routine and maybe get a better night's sleep.

I know there isn’t too much difference in many routines, but I have made it a point to make sure I do everything a certain way in order to get the best night's sleep possible.

Going through my mental checklist

This involves more than just turning on the CPAP machine and trying to sleep. I feel like if you have a routine, you will get better sleep because you can mentally go through a checklist which kind of gives you permission to have a restful night's sleep once it is complete.

Here is how I get ready for bed on a typical night. Feel free to copy any of it and let me know what you think.

Brush teeth and shower

First, we have the obvious of personal hygiene. Brush the teeth and take a shower. A lot of people take a shower in the morning to wake up and clean off after sleeping, especially because of the possibility of sweating in our sleep.

If you have to take a shower in the morning to feel clean for the day, I would recommend one of the showers, morning or night, be quick and without soap. Just a quick rinse and relax.

A warm shower can relax you at night and make it easier to fall asleep and get better sleep. Give it a try if you haven’t before; I think it will help you.

Prepare bedding and room temperature

Next, I get all my sheets and blankets arranged the way I like. I don’t know about you, but I can’t stand it when a wrinkle of blanket or sheet gets under me when I’m trying to sleep. It causes discomfort, and if I am too tired to wake up from it quickly, I wake up in a lot of pain.

Plus, I gauge how much cover I will need to be comfortable but not hot or cold. I will also turn on the fan to get air circulating. The fan has a dual purpose. Not only does it circulate air, but it also provides a fairly constant temperature, so once I am comfortable, it lasts all night.

Adjust my CPAP mask and hose

Lastly, I get my machine ready. To me, it is more than just putting it on and falling asleep.

Firstly, I have nasal pillows, not the face mask. I make sure each nostril is aligned right with no leakage. Next, I like to take the hose, pull up some slack, and place it under my neck. The gap between my neck and the bed is just enough to hold the tube in place but not be uncomfortable.

I give myself enough slack to where the hose isn’t pulling on my mask and can move freely in my sleep. The hose never stays, but it’s a good start and helps if I just make this adjustment during the night as needed. It also helps getting tangled in it if you toss a lot, which I sometimes do.

I hope these ideas help you, and feel free to tell me any other things you do to help you get a good night's sleep.

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This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The SleepApnea.Sleep-Disorders.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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