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Dedicated to helping you get a good night's sleep....
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Thank you for subscribing to our newsletter!  We hope that the information provided here is helpful for you, and although we specialize in positive airway pressure therapy for Obstructive Sleep Apnea, we encourage you to call us whenever you have any questions about sleep, sleep disorders, and treatments. Our knowledgeable staff is here to help and point you in the right direction if we do not have the answers that you need!
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Therapy Tips
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Sleep Hygiene 
Today we live in a very high-paced, non-stop, busy, busy world. And whether good or bad, our kids do too. Since August is Back to School month for many kids in the United States and the somewhat slower pace of summer is coming to an end, we thought we would remind you of the importance of practicing good sleep hygiene for everyone in your family.
What is Sleep Hygiene?
Sleep hygiene is a set of behaviors and habits that promote healthy sleep, which in turn promotes overall health. It can be very difficult to create a routine and stick to such habits when activities and schedules for each family member differ. And with so much mental stimulation around us all the time, thanks to electronics, getting to sleep can be very difficult. Below is a list of sleep hygiene recommendations that we give to our patients who struggle with getting to sleep, staying asleep and just getting enough sleep every night:
The following information is provided to assist you with improving your sleep. We divide your day into two segments, waking time and sleeping time. For the best quality sleep, waking activities should only be performed during wake time and sleeping activities should be reserved only for sleep time.
- The most important time of your sleep/wake cycle is the time you get up for the day. This time establishes your circadian rhythm and should be as fixed as possible depending upon your social and work schedule.
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To establish your circadian rhythm more strongly, expose yourself to bright light upon arising at your fixed "out of bed" time. Consistently get out of bed at a fixed time: choose a fixed "out of bed" time that meets your needs for family time, work and pleasure activities.
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Do not mix sleep hours with waking hours. Avoid naps during waking hours since it robs from the night's sleep time. Avoid waking activities such as watching TV, using a computer, etc. during sleep hours.
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During waking hours it is acceptable to use caffeine. However, avoid caffeine after midday. If sleep onset remains a problem, move your caffeine intake to an earlier time in your waking hours.
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Avoid large meals late in the day.
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Recognize and establish a pre-sleep ritual. Your pre-sleep ritual is the series of events that you do just prior to going to bed for sleep. In consists of 3 parts and may take only a few minutes to an hour or longer.
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Avoid stimulating activities prior to bedtime and close to the pre-sleep ritual time.
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Once in bed, limit activities to sleep time activities. Acceptable sleep time activities include: attempting to sleep, sleeping, and reading selected material (see #9 below). Do not watch TV, listen to the radio or recorded music, or use a computer. Keep lighting to a minimum: Night light or very low watt lights are permitted.
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When sleepy, turn off the light and attempt to go to sleep.
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If unable to sleep during sleep time hours and fully awake, get out of bed and move to a separate chair to read until sleepy. Read boring, non-fictional material during sleep time with very low light. Return to bed when sleepy. Repeat this activity until able to fall asleep. Still get out of bed at your fixed "out of bed" time.
©JP Press 2010
Share this plan with your kids and be creative about fitting these healthy sleep habits into your routine. Not only will you and your family be getting the sleep you need to lead happy, productive lives, you will be setting a healthy precedent for your children as they grow and take on more responsibility as adults!
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Featured Product
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The New Quattro™ Air for Her Full Face Mask
 The Quattro™ Air for Her is the lightest full
face mask on the market, featuring a stylish headgear and fit range customized
for women. With only four parts, it is 45% lighter and even more comfortable than the Mirage Quattro™- our leading full face mask.
Flex-wing forehead support enables auto-
adjustments and eliminates forehead pads for greater comfort and lighter feel
Patented dual-wall cushion with enhanced design at the nasal bridge delivers significantly better comfort
Circular diffused vents quietly direct air away from you and your bed partner
Swivel reduces tube drag, giving patients the freedom to move without compromising seal. ©ResMed 2013 Used with Permission
For more information, click on the picture above or give us a call at 877-392-7270!
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Articles of Interest
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 | | Dr. Stephen Sheldon Explains the Importance of Sleep Evaluations in Children |
 How Do You Know if Your Child Has a Sleep Problem?Did you know that children and adolescents require approximately 9 hours of sleep every night? Lack of sleep or just poor quality sleep can cause many problems in children, such as mood and behavior problems, problems concentrating, and even accidents and injuries.A post by WebMD provides a list of some of the signs that your child/teenager might have a problem with sleep. To view this information and tips for improving your child's sleep, click here.
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We are here to help with any problems you may be having with your PAP therapy! We also love to hear from you when you have awesome ideas that make therapy easier and better. Feel free to call or email us with your questions and suggestions!
Sleep well!
Melinda Hertel, CMA (AAMA)
Manager
Ez CPAP
800-780-8128
customerservice@ezcpap.com
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