Sleep guides
Practical, sourced guides on falling asleep, staying asleep, schedules, naps, caffeine and light, CPAP therapy, and sleep at every stage of life.
Using CPAP
Getting Started With CPAP: Your First 30 NightsThe first few weeks on CPAP shape whether it becomes a habit or ends up in a closet. We walk through a practical plan …Choosing a CPAP Mask: Nasal, Nasal Pillows or Full FaceThe mask is the part of CPAP you feel all night, and the wrong one is a leading reason people give up. We compare …CPAP Mask Fit: How to Find and Fix Air LeaksSome air is meant to escape from a CPAP mask through its vents, but leaks around the cushion can disturb sleep, dry your eyes …CPAP Mouth Leaks: Chin Straps, Full Face Masks and Mouth TapingIf you use a nasal mask and your mouth falls open, air rushes out, leaving you with a dry mouth and less effective treatment. …Dry Mouth and Dry Nose on CPAP: Humidifiers and Heated TubingCPAP moves a lot of air through your nose and throat, and without enough moisture that air can leave you parched. We explain how …CPAP Rainout: Why Water Collects in Your Tube and How to Stop ItRainout is the water that condenses in your CPAP tubing or mask when warm, humid air meets a cooler hose. It is harmless but …Aerophagia on CPAP: Bloating, Burping and Swallowing AirSome CPAP users swallow air during the night, waking up with a swollen stomach, burping or gas. It is uncomfortable but usually manageable. We …When CPAP Pressure Feels Too Strong: Ramp, Exhale Relief and Auto MachinesFeeling like you are fighting the air when you breathe out is one of the most common early CPAP complaints. Several features can make …CPAP vs APAP vs BiPAP: What Is the Difference?Positive airway pressure machines come in three main types. They all use air pressure to keep your airway open, but they deliver it differently. …Reading Your CPAP Data: AHI, Leak, Usage and Apps Like myAir and OSCARYour CPAP machine quietly records a lot about your nights. Understanding the main numbers helps you spot problems early and have better conversations with …How to Clean Your CPAP: A Daily and Weekly ScheduleRegular cleaning keeps your CPAP comfortable, helps your mask seal and prevents buildup of oils, minerals and germs. Mild soap and water does most …CPAP Supply Replacement Schedule: Masks, Cushions, Filters and TubingCPAP parts wear out, and worn parts are a common cause of leaks, noise and poor sleep. Insurers cover replacements on a schedule. Here …Do You Have to Use Distilled Water in a CPAP Humidifier?Most CPAP manufacturers recommend distilled water in the humidifier. We explain why, what alternatives your manual might allow when travelling or during shortages, and …Traveling and Flying With CPAP: TSA, Airlines, Power and VoltageSkipping CPAP on a trip often means poor sleep when you most need to be at your best. The good news is that travelling …CPAP Without Wall Power: Batteries, Camping and Power OutagesA power cut or a weekend in a tent does not have to mean a night without therapy. With some planning, most CPAP machines …Using CPAP With a Stuffy Nose, Cold or AllergiesA blocked nose can make CPAP feel impossible, but the treatment often helps with congestion over time. Here are practical ways to keep going …Sleeping Positions With CPAP: Tips for Side, Back and Stomach SleepersSleep position affects both how severe your sleep apnea is and how well your mask stays sealed. We explain the trade-offs and share practical …CPAP for Beards and Claustrophobia: Making the Mask Work for YouTwo very common reasons people struggle with CPAP are facial hair and feeling closed in by the mask. Both have practical solutions. We cover …CPAP Mask Marks, Skin Irritation and Pressure SoresMorning lines that fade within an hour or so are common. Sores, broken skin or rashes are signs that something needs to change. Here …CPAP Insurance and Medicare Compliance: The 90-Day Rule ExplainedIf you are in the United States, your insurer will likely check whether you are using your CPAP before it keeps paying. Here is …Still Tired on CPAP? Common Reasons and What to Ask Your DoctorCPAP helps many people feel dramatically better, but not everyone. If you are using it and still tired, there is usually a reason worth …Alternatives to CPAP: Oral Appliances, Inspire, Positional Therapy, Medication and SurgeryCPAP is the most studied treatment for obstructive sleep apnea, but it does not suit everyone. Several alternatives have good evidence for the right …CPAP and Weight Loss: When Your Pressure May Need RecheckingWeight loss can reduce the severity of obstructive sleep apnea, sometimes substantially. That can change how much pressure you need. Here is what to …Quiet CPAP: How to Reduce Machine, Mask and Hose NoiseModern CPAP machines are fairly quiet, but noise from leaks, vents and tubing can disturb you or your bed partner. Different sounds point to …How to Tell if Your CPAP Is WorkingIt is not always obvious whether CPAP is doing its job. Combining how you feel, what your bed partner notices and your machine's data …CPAP and Your Bed Partner: Sleeping Well TogetherSleep apnea affects the person sleeping next to you too. CPAP often improves sleep for both partners, but it brings its own adjustments. Here …CPAP for Children: What Parents Should KnowIn children, obstructive sleep apnea is often treated first by removing enlarged tonsils and adenoids. CPAP is an important option when surgery is not …The Philips CPAP Recall: What CPAP Users Should KnowIn 2021 Philips Respironics recalled millions of CPAP, BiPAP and ventilator devices because of concerns about a sound-dampening foam. Here is what happened, what …
Sleep better
Sleep Hygiene That Actually WorksSleep hygiene is the set of daily habits and bedroom conditions that support good sleep. It helps most people sleep better, but on its …CBT-I Explained: The First-Line Treatment for InsomniaCognitive behavioral therapy for insomnia (CBT-I) is the treatment the American Academy of Sleep Medicine recommends first for chronic insomnia in adults. We explain …How to Fall Asleep Faster: Techniques That HelpMost healthy adults fall asleep within about 10 to 20 minutes. If it takes you much longer, we cover the timing fixes, relaxation techniques …Waking Up at 3am: Why It Happens and How to Get Back to SleepBrief awakenings during the night are normal, but lying awake for an hour at 3am is not something you have to accept. We explain …Caffeine and Sleep: How Late Is Too Late?Caffeine blocks the brain signal that builds sleepiness, and its effects can last well into the evening. We explain the research on timing, how …Alcohol and Sleep: Why a Nightcap BackfiresAlcohol can make you fall asleep faster, but it fragments sleep later in the night, suppresses REM sleep and worsens snoring and sleep apnea. …Light, Screens and Blue Light: What the Evidence SaysLight is the strongest signal for your body clock. Bright light in the morning helps you sleep at night, and bright light late in …The Ideal Bedroom for Sleep: Temperature, Light and NoiseA cool, dark, quiet bedroom makes it easier to fall asleep and stay asleep. We cover the temperature most experts suggest, and simple fixes …Exercise and Sleep: Does Timing Matter?Regular physical activity is one of the most reliable ways to improve sleep quality. Contrary to old advice, evening exercise is usually fine, with …Food, Late Meals and SleepWhat and when you eat can affect how well you sleep, especially if you have reflux. We explain how to time meals, what to …Naps Done Right: How Long, When and Who Should Skip ThemA well-timed short nap can boost alertness and mood. A long or late nap can leave you groggy and make it harder to sleep …Melatonin: What the Evidence Says and How to Use It SafelyMelatonin is a hormone that signals night to the body, sold in the US as a dietary supplement. It is better at shifting the …Sleep Supplements: Magnesium, Valerian, Glycine and MoreShelves are full of supplements promising better sleep, but the evidence for most is limited or mixed. We review the popular options, what studies …Sleep and Anxiety: How to Quiet Racing Thoughts at NightAnxiety and poor sleep feed each other: worry keeps you awake, and sleep loss makes you more anxious. We share practical techniques to calm …How to Fix a Broken Sleep Schedule and Reset Your Body ClockIf your sleep has drifted later after holidays, illness or late nights, you can shift it back. The keys are a fixed wake time, …Sleeping With a Snoring PartnerA partner's snoring can wreck your sleep and strain a relationship. We cover tactics that protect your sleep tonight, changes that can reduce snoring, …
How sleep works
How Much Sleep Do You Need? Recommendations by AgeAdults need at least 7 hours of sleep a night on a regular basis, and children and teens need more. We walk through the …Sleep Trackers and Orthosomnia: Useful Data or Extra Worry?Wearables and apps can help you spot patterns, but they estimate sleep rather than measure it directly, and chasing a perfect score can make …Social Jet Lag and Weekend Catch-Up SleepSleeping much later on weekends than on workdays gives your body a kind of weekly jet lag. Catch-up sleep helps with tiredness, but research …Sleep Stages and Cycles ExplainedSleep is not one uniform state. Through the night you move through cycles of light sleep, deep sleep and REM sleep, each with different …Circadian Rhythm Explained: Your Body ClockYour circadian rhythm is a roughly 24-hour internal clock that times sleep, alertness, hormones and body temperature. Understanding it explains why light, regular routines …Sleep and Mental HealthSleep and mental health are closely linked in both directions. Poor sleep can increase the risk of depression and anxiety, and mental health conditions …Sleep, Weight and MetabolismShort sleep is linked to increased appetite, weight gain and type 2 diabetes risk. Clinical trials suggest getting more sleep can help people eat …Sleep and Heart HealthIn 2022 the American Heart Association added sleep to its Life's Essential 8 measures of cardiovascular health. Short sleep and untreated sleep apnea are …Sleep Studies Explained: Home Test vs In-Lab PolysomnographyA sleep study records your breathing, oxygen and often brain activity while you sleep. We explain the difference between a home sleep apnea test …When to See a Sleep SpecialistMost sleep problems are treatable, but many people live with them for years. We list the symptoms that warrant medical attention, explain what sleep …
Sleep through life
Children's Sleep and Bedtime RoutinesChildren need more sleep than adults, and a consistent bedtime routine is one of the most effective tools parents have. We cover recommended hours …Teens, Sleep and School Start TimesTeenagers need 8 to 10 hours of sleep, but puberty shifts their body clocks later just as early school days begin. We explain the …Sleep During Pregnancy: Trimester by TrimesterPregnancy brings real changes to sleep, from first-trimester fatigue to third-trimester discomfort. We explain what is common, the guidance on sleeping on your side, …Menopause and SleepSleep problems are common during the menopause transition, driven by hot flashes, hormonal changes, mood and a rising risk of sleep apnea. Effective options …Sleep in Older AdultsSleep changes with age: it becomes lighter, more broken and earlier. But persistent insomnia and daytime sleepiness are not a normal part of ageing, …Shift Work Sleep: A Survival GuideWorking nights or rotating shifts means sleeping against your body clock. We cover the evidence-based tools that help: strategic light and darkness, planned naps, …Jet Lag: A Practical Plan Before, During and After Your FlightJet lag happens when your body clock is out of step with a new time zone. With planned light exposure, smart sleep timing and …
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