CPAP without the pressure: a gentler start

Most people who give up on CPAP do so in the first two weeks, and almost always for reasons that are fixable. A gentler start makes the difference between a machine in the closet and a decade of better sleep.

Get the mask right first

Fit matters more than brand. If you breathe through your mouth, a nasal-only mask will leak and dry you out. If you feel claustrophobic, a nasal pillow is far less intrusive than a full face mask. Straps should be snug enough to seal and no snugger — over-tightening causes leaks, not fewer.

Use ramp and humidification

• —Ramp starts you at a low pressure and builds up while you fall asleep
• —Heated humidification prevents the dry mouth and nose that make people quit
• —Expiratory relief makes breathing out feel less like work

Practise while awake

Wear the mask for twenty minutes in the evening while reading or watching something. Desensitising during the day removes most of the night-one panic.

Track the small wins

Fewer trips to the bathroom, less morning headache, a partner who says the snoring stopped — these arrive before you consciously feel more rested. Noticing them is what carries you through the adjustment period.