People with obesity have a higher body mass index (BMI), which is a risk factor for developing a common sleep disorder called obstructive sleep apnea (OSA). The most common treatment for OSA is a continuous positive airway pressure (CPAP) machine.

Living with obesity can make CPAP therapy more challenging. Extra tissue around the neck narrows the airway, so more air pressure is needed to keep it open. Some people with obesity may also find it harder to get comfortable at night or to find a sleep position that works well with their CPAP mask and machine. The good news is there are practical ways to address these and other challenges.

One MyObesityTeam member shared, “I have sleep apnea and have been using a CPAP machine for a year. It helps soooo much. Now I can sleep through the night.” Another member said, “It can take a while to get used to a CPAP machine, but it should make a difference in your health and energy levels.”

Below are eight practical tips and sleep strategies to help you use a CPAP machine successfully and sleep more comfortably.

1. Try Different Mask Styles and Sizes

CPAP masks come in different styles and sizes. Some masks cover the nose, while others cover both the nose and mouth. You may need to try a few different masks before you find one you like. If your mask is uncomfortable, ask your healthcare provider to help you find one that fits better.

“I fought the masks until I got the kind that’s just a soft strap with little nasal pillows. I can still read with it on and often forget it’s there.”

— A MyObesityTeam member

Your doctor may recommend a specific type of mask based on your symptoms, and they should be able to help you adjust it. Keep your doctor updated to ensure you get the benefits of CPAP therapy without any pain or discomfort.

MyObesityTeam member tip: “I fought the masks until I got the kind that’s just a soft strap with little nasal pillows. I can still read with it on and often forget it’s there. Google CPAP models and see how great they are now.”

2. Adjust the Humidity Settings

When using a CPAP machine, some people experience dry mouth, nosebleeds, congestion, and other side effects. These issues are often caused by cold, dry air, so using a heated humidifier may help. If this happens to you, ask your healthcare provider to help you adjust the humidity settings.

A leaky mask can also cause a dry, stuffy nose. If a humidifier doesn’t solve the problem, ask your doctor to check your mask fit. Some people also report that using a nasal saline spray at bedtime helps soothe or prevent a dry, stuffy nose.

MyObesityTeam member tip: “I was getting headaches, but they finally went away. I learned why: I needed to turn the humidity up on my CPAP machine.”

3. Practice Using the CPAP When You’re Awake

Getting used to sleeping with a CPAP mask or another oral appliance can take time and practice. Some people feel claustrophobic at first, while others wake up to find they’ve removed their mask during the night.

“I was getting headaches, but they finally went away. I learned why: I needed to turn the humidity up on my CPAP machine.”

— A MyObesityTeam member

One way to get used to your CPAP mask is to practice wearing it for short periods while you’re awake. Try wearing it while watching TV, reading, or relaxing. Many people find that using a CPAP machine becomes easier and more comfortable over time.

MyObesityTeam member tip: “It’s a challenge, but once you get acquainted, you’ll be besties. I love mine.”

4. Check the CPAP Pressure Settings

CPAP machines work by delivering air to help keep your airways open while you sleep. However, if the airflow feels uncomfortable or makes it hard for you to relax or fall asleep, ask your healthcare provider to check the pressure settings. They can adjust them if needed.

Many newer CPAP machines include features to make CPAP treatment more comfortable. For example, some machines include a ramp feature that starts the air pressure at a lower level and gradually increases it to your prescribed setting as you sleep. Other machines automatically adjust the pressure throughout the night based on your breathing.

If you still find CPAP therapy uncomfortable, your provider may adjust your current settings or recommend a different type of machine.

5. Elevate Your Head While Sleeping

Some people find that sleeping with their head slightly elevated helps improve their sleep quality. This position may reduce snoring and make it easier to keep your upper airway open. Elevating your head can also reduce CPAP mask leaks by keeping the airway more stable.

Finding the right level of elevation may take some practice. Raising your head too much can lead to neck strain or discomfort, while raising it too little may not provide any benefits. Talk to your doctor or a sleep specialist for help. There are several items that can help you elevate your head comfortably, including adjustable beds and specially designed wedge pillows.

Finding the right sleep setup can make you more comfortable and help you experience the positive effects of CPAP treatment.

6. Maintain a Regular Sleep Schedule

Going to bed and getting up at the same time each day is a standard recommendation for people who struggle with sleep. Keeping a regular sleep schedule helps train your body to know when it’s time to rest and when it’s time to wake up.

Research shows that regular exercise helps some people fall asleep faster, enjoy deeper, more restful sleep, and reduce daytime sleepiness.

Most adults need about seven to eight hours of sleep each night, but the right amount can vary from person to person. Your doctor or a sleep specialist can help you figure out what works best for your needs.

Many people who struggle with poor sleep find it helpful to develop a simple bedtime routine. Over time, putting on your CPAP mask and turning on your machine can become a natural part of that routine, signaling to your body that it’s time for sleep.

MyObesityTeam member tip: “I read and listen to soft music. That helps me sleep.”

7. Stay Active To Sleep Better

Physical activity can have a positive impact on weight management, cardiovascular disease, high blood pressure, mental health, and other aspects of health. It can also play an important role in improving your sleep. Research shows that regular exercise helps some people fall asleep faster, enjoy deeper, more restful sleep, and reduce daytime sleepiness.

The good news is that exercise doesn’t have to be intense to be effective. The American Heart Association recommends at least 150 minutes (about 2.5 hours) of moderate-intensity aerobic activity each week, but every bit helps. Get your heart rate up with a brisk walk around the neighborhood or try gentle body-weight exercises like planks and squats. Minor changes and simple activities can make a difference.

MyObesityTeam member tip: “You don’t have to do a full-body workout every day. Just try to be more active. I mostly prefer walking outdoors for my exercise.”

8. Ask for Help

There’s no one-size-fits-all solution for CPAP treatment, and it’s common to need extra support along the way. If you need to try several mask styles or sizes before finding one that feels right, you’re not alone. Many people also need help adjusting humidity levels or air pressure and troubleshooting other comfort issues.

Your healthcare provider is there to support you and wants you to benefit from regular CPAP use. Don’t hesitate to ask questions, report problems, or schedule follow-up appointments. Keep experimenting until you feel comfortable and confident using your machine.

Quality sleep plays a vital role in your health, overall well-being, and quality of life. Putting in the time and effort to make your CPAP machine work for you is worth it.

MyObesityTeam member tip: “Once you get used to it, it makes such a difference.”

Join the Conversation

On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.

Do you have tips for using a CPAP machine with obesity? Let others know in the comments below.