Tips on creating the perfect sleeping environment

Sleep apnoea treatments such as your CPAP machine might not be the only thing that could help you to get a brilliant night’s sleep, and we’ve all had those nights when you can’t just drop off – you toss and turn, and watch the alarm clock as the hours slowly count down to the time when you have to get up again, it can be awful! The Division of Sleep Medicine at Harvard Medical School have done some research in to this, and according to them the perfect sleeping environment is “A quiet, dark and cool environment can help promote sound slumber.” But making that happen can be difficult, so follow these excellent tips, and get the perfect sleep.

Staying the right temperature

Keeping cool is very important when you are sleeping. Between 16 to 18 degrees Celsius is the recommended temperature for your thermostat. Keeping the bed cool is equally important; there’s no point in piling your bed with duvets and blankets right after chilling your room! Use a lightweight duvet instead of traditional blankets. This will allow easy temperature control by being able to uncover yourself a bit, or stick an arm or leg out which will cool your overall body temperature, sort of like an organic heat sink. In the winter try having a breathable cotton blanket over your duvet, but one that is not tucked in – this will allow you to easily throw it off the bed if you get too hot.


Back in cave-man times, the nights were pretty dark, and the days were pretty light. It’s only in this modern age now we have artificial lighting and artificial darkening that we find our sleep schedules slightly messed up. At night be sure to keep a dim bedside lamp and not one of those cornea-searing white –light, 400 watt spotlights that a lot of people deem appropriate for the bedroom these days. Think cosy fire rather than search-party.  Secondly, block out light once you turn the lights out, creeping light from the neighbours security lamp and from the landing light under your door do nothing to keep you in a solid state of slumber. Thick curtains and a turning off all the lights in your place at night will solve this.

Keep it  quiet. Or noisy. One of the two.

The calming sounds of washing machines, televisions, and road works are not the best things to keep you asleep. Sudden and variable sounds put your brain on ‘alert-mode’ meaning that you move to a shallower level of sleep in case that sound is a danger. Double glazing, rugs, carpets and upholstered furniture will to wonders in absorbing the noises from the outside world. Alternatively, white noise can be very beneficial sleep-wise.  White noise is a constant noise containing all frequencies of sound wave, this does an amazing job of drowning out other sounds, without being disruptive by itself. Imagine shining a torch in a well lit room; you can’t see the beam. Same thing with white noise.

Obstructive Sleep Apnoea and Down’s syndrome

People with Down’s Syndrome are the demographic with the highest number of cases of sleep apnoea, almost exclusively OSA (Obstructive sleep apnoea). Research originally thought that around 100% of people with Down’s Syndrome had OSA, but it turns out to still be the very high percentage of 46%. This is because of several factors of the general anatomy of a person with Down’s Syndrome: The flatter mid-face, lower muscle tone in the upper airway, tongue and jaw, and a narrow nasopharyngeal area all contribute to the air way obstruction while sleeping meaning OSA.

Sleep Apnoea of any kind is always a more serious case if it is found in children, and because OSA is very common for children with Down’s Syndrome it is a very serious and worrying issue. For those children who have Down’s Syndrome and heart disease OSA could lead to heart problems due  to  Pulmonary Hypertension during an Apnoea. On top of this, due to the aforementioned weak muscle tone in the tongue, a much more serious obstruction in the airways could occur.

Sadly, the sleep problems for those with Down’s syndrome don’t stop there. Snoring is also very common due to a much larger soft pallet, and although snoring is not a problem in itself the volume of snoring is frequently higher than usual, which causes the brain to keep itself in the shallow stages of sleep and thus meaning a poorer quality night’s slumber.–Down-Syndrome

Could RemZzzs CPAP Mask Liners reduce red marks on your nose and face?

For many CPAP users, RemZzzs are an essential part of their CPAP experience. A lot of people find when they start OSA (obstructive sleep apnoea) treatment that the masks are uncomfortable, cause sores, red marks, rashes and so on. This can be a big problem because when patients find their masks uncomfortable as it makes them less likely to use their CPAP on a proper nightly basis. And this is the exact problem that a frustrated Deb Rutan was experiencing, after a few uncomfortable sleepless nights, she had the idea of cutting up a tshirt to line her mask with – and that was where the first RemZzz was born! And today one of our most popular accessories are the RemZzzs.

For people experience problems of discomfort with their CPAP mask,  the RemZzzs do their best to remedy them. The benefits they bring include: Highly reducing or even eliminating escaping air and the annoying noises that go with that, protect your skin from pressure marks, rashes, spots, sore skin. Increases the life span of your mask by blocking oils from the skin from degrading the silicone in the mask. Reduce cleaning time , and can make a mask much more comfortable and secure to wear. Overall the Remzzzs Mask Liners have shown themselves to be a great addition to the world CPAP! So if you are having experiences of discomfort and finding their CPAP masks uncomfortable, then the RemZzzs CPAP mask liners are there to help reduce the red marks and other problems you are having with your mask.

Buy RemZzzs Mask Liners today online from