70 year old successful 5 yr CPAP user and now my ability to stay asleep for the past 9-12 months has been steadily compromised. Why?, I have no idea? I have no trouble going to sleep about 10pm - the same time every night but I wake up around 3am and, after urinating, I just cannot go back to sleep! I’ve decided to follow a restricted sleep schedule 10pm -getting up at 4am for 2 weeks then if I survive using the 85% equation then I will move it to 4:30am or if I don’t achieve it, I’ll stay with 4am for 2 more weeks and reboot and try 4;30 again until I get to 6am - I want my 7.5-8.0 hours back! and I am willing to spend the time and effort necessary. Question: Any successful CPAP users out there who are using or have used restrictive sleep to address mid-sleep insomnia?
Hi there! First off, I really admire your determination and the structured approach you’re taking to reclaim your sleep — it takes patience and persistence to tackle mid-sleep insomnia.
Even for long-term, successful CPAP users, waking up in the early morning hours (like 3 a.m.) can sometimes creep in over time. This can be influenced by a mix of things, including:
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Age-related sleep changes: It’s common for deep sleep to lighten and sleep cycles to shorten with age.
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Bathroom trips: Even brief awakenings to urinate can make it harder to transition back into deep sleep.
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CPAP factors: Even if your therapy is effective, subtle mask leaks, pressure changes, or comfort issues can fragment sleep.
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Lifestyle & circadian rhythm: Stress, late-night screen use, or even just naturally shifting circadian rhythms can cause earlier awakenings.
Your restricted sleep schedule plan (essentially a form of sleep restriction therapy) can be effective if done consistently, because it builds “sleep pressure” and can sometimes reset sleep timing. Just be mindful of daytime sleepiness or safety, especially if you’re driving.
Other things that might support your effort:
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Double-check your CPAP data: Even minor leaks or residual AHI events could contribute to awakenings.
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Evening wind-down habits: Keeping a consistent pre-sleep routine and dim lighting can help extend sleep.
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Light exposure: Getting natural morning light can reinforce your circadian rhythm.
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If persistent: Sometimes a short-term discussion with a sleep specialist can help uncover if insomnia therapy or minor CPAP tweaks are needed.
Hopefully, other CPAP users here who’ve tried sleep restriction will chime in with their experience. You’re not alone — many of us have faced mid-sleep awakenings, and with the right tweaks, it often improves.
Wishing you steady progress and more full nights of sleep ahead! 