Downloads & Resources
Free printable guides, checklists, and reference sheets for patients. All resources are based on published clinical guidelines.
Interactive guides
See allPictures you can work. Move a slider or press a button and watch what happens inside the body.
Two processes, one sleeper
Sleepiness is not one quantity but the distance between two: a pressure that builds while you are awake, and a clock that sets how much pressure it takes to put you under. Move the bedtime, try to nap, lose a night — and watch why six in the morning feels better than four.
Open the guideWhy less time in bed produces more sleep
Ten hours in bed, five hours asleep. Enter a night from your sleep diary, wakings and all, watch the window shrink to fit the sleep, then step through the weeks as it grows back fifteen minutes at a time. Four steps, one bar each — built to be understood in a clinic visit.
Open the guideThe airway closes, and four signals find out at different times
Between the back of the nose and the top of the larynx there is no bone holding the airway open — only muscle, and sleep turns the muscle down. Choose a mild, moderate or severe airway, set the arousal threshold, the sleep stage and which way the sleeper is lying, then watch the EEG, the airflow, the chest belt and the oximeter disagree about when the event happened — and about what it cost. Then put the CPAP mask on and watch the airway held open from the inside.
Open the guideBreathing during sleep, breath by breath
One loop keeps you breathing all night: the throat, the chest and belly, the blood and the brain. Start with a normal night, then close the airway with a button and watch the chest pull, the oxygen fall and a brief wake up open the throat again. Switch to obstructive sleep apnea, mild to severe, or central sleep apnea, and try CPAP and the other treatments. A section for clinicians adds heart failure breathing, high altitude, opioid pain pills and the loop's settings.
Open the guideHow CPAP works: follow the air
Follow the air from the filter at the back of a CPAP machine through the fan, the water tank, the hose and the mask, into the nose and down to the lungs. Watch the mask vent carry away each breath you breathe out, then turn the pressure down or take the mask off and watch the throat close.
Open the guideYour body clock: how light and melatonin move it
Watch light reach the eye and switch melatonin off, and darkness let it rise at dusk. Compare when melatonin rises and falls in an early bird, a typical sleeper and a night owl, then set the time of a light box and a dose of melatonin and step through a week to see the clock move earlier or later.
Open the guidePrintable Guides & Worksheets
Free downloads to fill in and bring to your provider.
Getting Started with CPAP Therapy: A Comprehensive Patient Guide
A comprehensive 24-page guide covering everything new CPAP patients need to know — understanding sleep apnea, how CPAP works, equipment explained, choosing a mask, step-by-step setup, your first month, using the myAir app, staying motivated, cleaning and replacement schedules, understanding your data, and troubleshooting. Includes illustrations.
CPAP Supplies: Replacement Schedule & Cleaning Guide
An 8-page patient reference covering daily, weekly, and monthly CPAP cleaning routines, a full replacement schedule table, troubleshooting tips, and when to contact your provider.
2-Week Sleep Diary Worksheet
A printable 2-week sleep diary with detailed instructions, landscape diary tables for daily tracking, and a metrics calculation page for sleep efficiency. Fill out each morning and bring to your provider.
CBT-I Quick Reference Card
A concise 4-page reference covering the core CBT-I techniques: stimulus control rules, sleep restriction steps with examples, cognitive restructuring thought-reframes, sleep hygiene essentials, and progress tracking.
Sleep Hygiene Checklist
A printable one-page checklist of evidence-based sleep habits organized by category — bedroom environment, daily habits, evening wind-down routine, and bedtime rules. Includes a common sleep disruptors reference table.
Sleep Restriction Worksheet
A one-page worksheet to calculate your sleep window and track weekly adjustments. Includes baseline calculation, schedule grid for 8 weeks, and adjustment rules based on sleep efficiency.
Thought Record for Sleep
A one-page CBT thought record for challenging anxious thoughts at bedtime. Includes a worked example, blank rows for practice, and a quick-reference table of common sleep-related thinking traps.
Night Shift Survival Card
A one-page card with the before/during/after-shift steps at a glance — evening nap timing, caffeine cutoffs, light management, the straight-to-bed routine, and a table for transitioning back to day life after your last night shift. Tape it inside your locker.
Understanding Your Sleep Study Results
A 4-page reference guide explaining every metric in your sleep study report — AHI, oxygen levels, sleep architecture, sleep efficiency, PLMI, and more. Includes normal ranges, severity tables, and questions to ask your provider.
Note:These resources are for general patient education. They are not a substitute for the specific instructions from your healthcare provider or equipment manufacturer. Always follow your provider's guidance for your individual treatment plan.