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.

Universal heated hose prevents CPAP humidifier rainout

The Hybernite Superday Rainout Control System

If you use a humidifier with your CPAP machine, then you will have come across condensation build-up in the tube, also known as rainout. As the warm air leaves the humidifier, it loses heat all the way to the mask. In the process, the humidity turns to condensation, and water builds up in the CPAP hose. This can cause discomfort, gargling noises and affect the accuracy of the CPAP pressure being provided. In short; it is a big problem.

Previous solutions have tried to minimise the air temperature difference, with the most common choice being a hose fleece, which helps to insulate the tubing. Members of our CPAP forums will no doubt recall some rather novel attempts at tackling the issue over the years – with mixed results to say the least! However, most solutions are designed to minimise rainout rather than tackle it completely. That is where the Hybernite Rainout Control System differs – it is designed to prevent the cause of rainout in your CPAP setup, rather than just reduce it.

It is very simple – the Hybernite Rainout Control System uses a heated hose, which heats up inside. This prevent the air from cooling between the humidifier and your CPAP mask, meaning it does not form condesation, or rainout. This leaves you free to enjoy the benefits that humidification brings without having to worry about the annoying and unpleasant side-effects. It combines with almost any CPAP humidifier to form the complete humidification solution. No more rainout!

The Hybernite Rainout Control System uses a heated hose that simply replaces the regular hosing of your CPAP humidifier. It uses its own power supply, allowing it to be used with any existing humidifier that uses the standard 22mm connection. Whether you are using a ResMed, Philips Respironics, DeVilbiss or almost any other CPAP machine, you can now enjoy the full benefits of your humidification.

What are the advantages? Other than the obvious in reducing rainout, it can also help prevent your CPAP humidifier’s water chamber from running out overnight. Many have their humidifier set to maximum to compensate for heat loss, but with the Hybernite the air is kept warm so there is less need to crank it up. Lower setting = less water being used. Conversely, those who have their setting lower than they would like to prevent rainout can also enjoy warmer temperatures without that fear.

The complete Hybernite Rainout Control System is available now for £59.95, including both the power supply and the heated hose. If the heated hose needed replacing, as all hoses do after a while, then that can be replaced separately for £32.95 – only slightly more than a regular hose. For a product that helps eliminate rainout, improve comfort and enhance the quality of your CPAP therapy, we’d say that isn’t a bad deal at all!

The Hybernite Rainout Control System is available through – get yours now!

Australian study shows direct link between weight and Sleep Apnoea severity

A study by a sleep clinic in Newcastle has shown that the severity of their patients’ sleep apnoea was directly linked to their weight. After examining 20 years of records it became clear that as their patients gained weight and increased their BMI, the frequency of their apnoeas increased.

There has long been a link between sleep apnoea and being overweight, but it is interesting to find a study that shows the link between the two so directly. On average men put on 10kg and women 12kg from when they first visited the clinic, but while no specific reason was named for why they put on the weight, the increase in the severity of their sleep apnoea was a clear consequence.

Weight and Sleep Apnoea are closely linked

“As body weight goes up, Sleep Apnoea gets worse”

Dr Jeffry Pretto, who did the analysis of the clinic’s data, said: “How many times each hour people actually stop breathing, or slow their breathing down significantly – that marker is very much linked to body mass index. As people’s body weight goes up, the severity of their sleep apnoea gets worse. The other interesting finding is the instance of severe obesity – that is if they have a body mass index of over 40. Back in 1987, only 3 per cent of people that were referred to us for sleep studies we’d classify as having morbid obesity. In 2007, that went up to 15 per cent. It’s gone up by a factor of five.”

Without successful treatment for sleep apnoea it can become a vicious cycle. Sleep apnoea makes you tired during the day, giving you less energy to be active and do exercise. This leads to you gaining weight, increasing the severity of your apnoea, making you even more lethargic. The cycle goes on and on. Some people also blame increase carbohydrate cravings on tiredness, which leads to weight increase.

To break the cycle, you first need to get treatment for your sleep apnoea. CPAP therapy, the most successful and widely-adopted treatment for sleep apnoea, will alleviate or greatly reduce the frequency of apnoeas, giving you the energy and enthusiasm during the day to allow you to be more active and to exercise.

From there, the circle repeats itself in the opposite direction, more energy, more exercise, lose weight, fewer apnoeas, more energy, etc. It takes determination, will power and patience, but by losing weight you can reduce the severity of your sleep apnoea and, in some cases, alleviate it completely.

Lifestyle changes are difficult – but not impossible

While easier said then done, if you are suffering from sleep apnoea then it is important to try to at least maintain your current body weight if possible, and ideally look to gradually lose weight. One of the major problems with sleep apnoea is that it usually gets diagnosed very late, on average after around seven years of suffering, by which time most people are over 40 and a change of lifestyle becomes very difficult to implement.

One of our forum members, scourserpaul, has just started using the Atkins Diet to reduce his weight. You can follow his progress in his Sleep Apnea And Dieting thread.

Losing weight when you have sleep apnoea is far from easy, but it gets easier as you go along as the positive cycle mentioned earlier begins to take effect. The health benefits are not only confined to reduced sleep apnoea, so it is certainly worth making a concerted effort towards.