20 Tips for Better Sleep Habits


Between work, family and home obligations, sleep tends to fall low on the priority scale for many individuals. However, getting good sleep is a necessity for overall health and wellness. These are 20 sleep tips for building better habits and get the best rest you’ve had in years.

Take Control of Your Sleep!

Sleep Apnea is frustrating! Getting the CPAP supplies you need isn’t with our amazing monthly plans that come with the name brand full-face CPAP mask of your choice plus free tubing, free filters, free cushions and free shipping! Plans start at just $36/month. Put your CPAP on autopilot today and … Leave the rest of to us!™ 30-day Fitmask Guarantee!

Commit to a Sleep Schedule

Your body doesn’t know when you have days off. Try to stick to a consistent bedtime and wake-up time no matter what day of the week it is.

Stop Eating Long Before Bedtime

Digesting is hard work, and it can disrupt your sleep. Avoid eating at least two hours before bedtime, especially heavy meals that will take longer to digest.

Exercise Daily

Strenuous exercise is good for the body—but not too much. Aim for the account recommended for your age range, and stop exercising at least two hours before bedtime to let your body “cool down.”

Avoid Evening Caffeine

Caffeine’s effects can be felt up to six hours after consuming it. Maybe skip your late afternoon cup of coffee and enjoy a better night’s rest.

Quit Smoking

Nicotine, like caffeine, will keep your body wide awake and lead to disrupted sleep. However, experts recommend quitting smoking altogether in order to sleep better. There are plenty of other benefits of a smoke-free lifestyle, in case you need extra motivation.

Choose Sleep-Promoting Foods

Have you ever felt sleepy after eating Thanksgiving turkey? It’s because turkey is high in tryptophan, one of the chemicals that promotes sleep by increasing melatonin production in your body. Calcium is another sleep-promoting nutrient to look for.

Eat Foods to Help You Stay Asleep

Certain foods can help you fall asleep and stay asleep. Pumpkin seeds, spinach, almonds, cashews and other nuts and seeds are high in magnesium to give you uninterrupted sleep.

Hydrate Throughout the Day

The benefits of drinking water are nearly endless. Your body needs water to function, and hydration promotes general health. One caveat: Avoid fluids right before bedtime, so you won’t have to use the bathroom in the middle of the night.

Say No to the Nightcap

Alcohol in moderation is something to be enjoyed, but it does interfere with sleep. Research shows it can delay entering REM sleep, which your body needs to repair and rejuvenate.

Sleep When You’re Tired

If you’re feeling tired, go to bed. Experts recommend a full eight hours of sleep for most adults, but many people tend to procrastinate sleeping in favor of other activities.

Stick to Your Bedtime

The sleep schedule is worth noting again. Your quality of sleep is dependent upon following a regular bedtime and wake-up time, so if you need to, set an alarm when it’s time to go to bed. Stick to it as often as your social schedule allows for best results. 

Destress Before Bed

A stressed sleeper is a disrupted sleeper, so try to destress before bedtime. The ideal activities don’t involve a screen, such as reading, journaling or meditating.

Sleep Based on Biology

Per ResMed research, women need roughly half an hour more sleep per night than men, so women should plan for this by going to bed or rising earlier.  

Prepare Your Room

Your bedroom is your sanctuary, and it should be electronics-free at least an hour before bedtime. Experts recommend watching TV and working in another room to create a physical and mental divide. 

Make it Cold

Medical Daily findings suggest a room temperature of 64 degrees Fahrenheit for the highest quality of sleep. 

Leave the Pets out of Your Room

Pets can be great snugglers and help you destress, but their noises and movements may disrupt your sleep. Consider leaving them outside of your room overnight.

Add White Noise

White noise can help you relax and fall asleep quickly. If you don’t want to invest in a fan or a white noise machine, there are plenty of mobile phone apps to give you the same results.

Don’t Look at the Clock

Looking at the clock when you can’t fall asleep will only stress you out, and falling asleep while stressed leads to a fitful sleep. If you’re still awake long after bedtime, get out of bed for a short time and come back to try again.

Replace Your Mattress & Pillows Regularly

Mattresses should be replaced every five to 10 years, whereas pillows should be replaced every 12-18 months.

Talk to a Sleep Doctor

If you’re experiencing daytime fatigue, you may be suffering from sleep apnea without even knowing it. Talk to a sleep doctor if this is one of your concerns so you can get set up with CPAP therapy and achieve better quality sleep. 

Take Control of Your Sleep!

Sleep Apnea is frustrating! Getting the CPAP supplies you need isn’t with our amazing monthly plans that come with the name brand full-face CPAP mask of your choice plus free tubing, free filters, free cushions and free shipping! Plans start at just $25/month. Put your CPAP on autopilot today and … Leave the rest of to us!™ 30-day Fitmask™ Guarantee!


Answers to customer's frequently asked questions

Monthly CPAP Club is a new approach to delivering a regular and scheduled shipment of all your CPAP supplies for one low monthly cost.

We charge you a small monthly free and deliver a fresh CPAP mask, tubes, filters and cushions to your door every 3 months.

We work with the major manufacturers to provide a selection of the most popular CPAP masks, cushions, tubing, filters and other accessories.

You get one shipment with all the CPAP supplies you’ll need for the next three months and you just pay one low, monthly payment.

Monthly CPAP Club lets you know when it’s time to change your filters, clean your mask and tubing. Three months after your first order, we’ll let you know (via email) that it’s time to replace your CPAP supplies, and we will ship out a package with a replacement mask, tubing, and filters for your CPAP machine, all including in your monthly fee.

Every package allows you to choose your preferred style of CPAP mask and the brand, make and model you prefer. You have the choice of standard tubing or heated tubing. You have the option for extended tubing options with heated tubing. Every package also includes cushions for the mask and filters for your machine

We need to know which CPAP breathing machine you use so we can send you the correct filters. Filters are specific to machines. 

If you don’t see your CPAP breathing machine model listed, please contact us at sales@monthlycpapclub.com.  Please include the make and model of CPAP breathing machine you use. 

We do support many machines. The most popular machines are listed right now and more will be added as we grow.

In the mean time, let us know which machines you use so we get you the correct filters.

Monthly CPAP Club currently offers Resmed, Respironics, and Fisher & Paykel CPAP products. We can accommodate certain other brands when requested by email. Please let us know by emailing us at sales@monthlycpapclub.com or submit a request online.

Our goal at Monthly CPAP Club is to offer all the necessary CPAP supplies for good sleep hygiene in simple, scheduled quarterly shipments.

We want the program to be even easier for the end user to afford with a monthly payment.

When you sign up for a package with Monthly CPAP Club, you will be charged the monthly package amount ranging from $30 and up, depending on your preferences.

We will ship out a package within 1 business day of your order with all the CPAP supplies you’ll need to properly treat your sleep apnea with clean and effective supplies.

The next scheduled shipment for your account will commence 3 months after your initial first shipment. We’ll send you an email your next delivery is on the way.

The best part about Monthly CPAP Club for those living with sleep apnea is that CPAP supplies are one less thing you’ll have to regularly order, schedule or pick up. We ship you the supplies you’ll need for the next three months and ship you another package in three months will all new and fresh CPAP supplies.

We do sell most of the popular and newest CPAP machines. Although we do not list many of the machines on our Monthly CPAP Club site, we can process orders for machines via email for existing subscribers and over the phone for new users.

Join The Club

Getting started is easy. Just click the button below. Choose your supplies, customize your plan and we’ll send your CPAP supplies straight to you! So take a load off and leave the rest to us!