A lack of deep sleep affects many people – even those without sleep apnea – and can leave you feeling drained all day. With 20 years’ experience supplying sleep apnea masks, we understand what it takes to promote deeper sleep. Sleep apnea often disrupts restorative sleep, but continuous positive airway pressure (CPAP) therapy is proven to help you get deeper sleep night after night.
Even more revolutionary is our CPAP PRO® NoMask – frequently rated the most comfortable sleep-apnea mask on the market because it has no headgear, straps, or rigid frame. Here are our 10 best strategies for deeper sleep:
10. Harness the Power of Sunlight
Your body’s circadian rhythm is governed by natural light. A morning dose of sunlight – ideally soon after waking – signals it’s time to be alert and sets you up for deeper sleep the following night. If you sleep past sunrise, spend a few minutes outdoors or by a bright window shortly after getting up to reinforce your internal clock and improve sleep cycles.
9. Keep Your Bedroom Cool (~65 °F/18 °C)
Most people achieve deeper sleep in a cool environment. Keeping your room at around 65 °F (18 °C) helps maintain your body’s natural temperature drop during sleep. Extremes of heat or cold can fragment sleep and reduce time spent in deep sleep stages.
8. Create a Dark, Quiet Sanctuary
Our circadian clock associates darkness with sleep. Blackout shades, earplugs, or a sleep mask block unwanted light and noise – especially important in urban settings – to help you sink into deeper sleep without interruption.
7. Avoid Caffeine Late in the Day
Caffeine can linger for hours and undermine deep sleep. To protect your evening rest, avoid coffee, tea, and caffeinated sodas after early afternoon (around 1–2 pm). If you’re sensitive, consider cutting out caffeine altogether for more consistent deeper sleep.
6. Exercise Regularly for Deeper Sleep
Physical activity boosts your sleep drive, making it easier to fall asleep. Aim for at least 30 minutes of moderate exercise most days – but finish vigorous workouts a few hours before bedtime to ensure you can still unwind for deeper sleep later.
5. Limit Heavy Late-Night Meals
Digesting large or protein-rich meals elevates blood flow and signals wakefulness. Reserve big meals for breakfast or lunch and opt for light, easy-digesting snacks in the evening to protect your deeper sleep phases.
4. Disconnect from Work
Checking email or working from bed keeps your mind alert and delays the onset of deeper sleep. Establish a digital cutoff – ideally an hour before bedtime – and develop a relaxing pre-sleep ritual (reading, light stretching, or meditation) to cue your body for sleep.
3. Nap Strategically
Short daytime naps (10–20 minutes) can boost alertness without detracting from good sleep at night. Avoid long or late-afternoon naps, which may push back sleep onset and reduce sleep time.
2. Establish a Consistent Bedtime Ritual
Repeating the same calming activities each evening – reading a book, taking a warm bath, or sipping chamomile tea – conditions your brain for deep sleep. Steer clear of bright screens; if unavoidable, use a blue-light filter to minimize disruption to your rest.
1. Maintain a Regular Sleep Schedule
Going to bed and waking up at the same times every day – even on weekends – reinforces your circadian rhythm and primes you for deeper sleep. The Centers for Disease Control and Prevention (CDC) recommends 8 hours per night for most adults and up to 9 hours for children and teenagers.
About CPAP PRO® “NoMask”
With nearly 20 years in the industry, CPAP PRO® is dedicated to helping you achieve better sleep. If you suspect sleep apnea or another sleep disorder, prompt diagnosis and treatment are vital. A well-fitted CPAP mask can be the key to life-changing rest.
