Summer is a time for fun, travel, and long evenings outdoors—but it can also throw off your sleep routine. If you’ve found yourself staying up later, skipping nights on your CPAP, or feeling extra tired in the morning, you’re not alone.
The good news? September is the perfect time to hit “reset” and get back into a healthy, consistent sleep routine. Whether you’re new to CPAP therapy or a long-time user, these simple steps can help you ease back into better habits and better sleep.
Why Sleep Routines Matter (Especially with CPAP)
Your body loves consistency. Going to bed and waking up around the same time each day helps regulate your internal “sleep clock.” For people using CPAP therapy, routine matters even more.
- Better compliance = better results. Using your CPAP every night trains your body to expect quality sleep.
- Fewer interruptions. A consistent schedule means fewer skipped nights, which reduces daytime fatigue.
- Healthier outcomes. Studies show that consistent CPAP use can reduce risks of complications linked to sleep apnea, like high blood pressure and daytime drowsiness (always discuss your personal situation with your healthcare provider).
Common Summer Setbacks
Summer often feels like a break from structure. Late nights at the cottage, long road trips, and sleeping in can all disrupt therapy. Here are a few issues we hear from Canadians every September:
- “I forgot my CPAP on vacation.” Travel sometimes means missed nights.
- “My mask feels worn out.” Extra hot nights = more wear on cushions and straps.
- “I stayed up later than usual.” Late bedtimes can make it harder to stick with therapy.
- “I was too tired to clean my equipment.” Skipped maintenance can reduce comfort and performance.
If any of these sound familiar—you’re not alone. The important thing is recognizing the setback and starting fresh.
3 Easy Steps to Reset Your CPAP Routine
Getting back on track doesn’t need to be overwhelming. Small, manageable changes make the biggest difference.
1. Replace Your Mask Cushions
Over summer, cushions can stretch, lose their seal, or collect oils from the skin. Even tiny leaks can make therapy less effective. Replacing just the cushion (not the entire mask) is a quick, affordable way to feel the difference.
👉 Pro tip: Most cushions should be replaced every 1–3 months, depending on use.
2. Set a Consistent Bedtime
Pick a bedtime that works for your schedule—and stick to it, even on weekends. Your body adjusts faster when you go to sleep at the same time each night. If you’ve been staying up late, shift your bedtime back gradually (15–30 minutes earlier each night).
3. Cut Back on Screens Before Bed
Phones, tablets, and TVs give off blue light that tricks your brain into thinking it’s daytime. Try setting a “screen curfew” an hour before bed. Use that time to read, listen to calming music, or prep your CPAP equipment for the night.
When to Replace Supplies
One of the easiest ways to reset your therapy is by making sure your equipment is fresh. Worn-out parts can cause leaks, discomfort, and poor sleep quality. Here’s a quick guide:
- Mask Cushions: Every 1–3 months
- Filters: Every 1–3 months (more often if dusty environment)
- Headgear & Straps: Every 6 months
- Tubing: Every 6–12 months
- Full Mask: About once a year
👉 If your mask feels loose, noisy, or leaves marks on your face—it’s probably time for a replacement part.
Extra Support When You Need It
Resetting your routine isn’t something you need to do alone. At CPAP Superstore, our Sleep Experts are available to chat anytime—for free. Whether you’re not sure which supplies to replace, or you just need a little encouragement, we’re here to help you succeed.
The Bottom Line
Falling out of routine is normal—especially after summer. But with a few small changes, you can reset your CPAP therapy, improve your sleep, and feel more energized during the day.
- Replace worn-out supplies.
- Re-establish a bedtime routine.
- Cut out small barriers like late-night screens.
- Lean on expert support if you need it.
Your best sleep is just around the corner—and September is the perfect time to start.