What is worth trying, split the way the problem is.

If you cannot get to sleep with it on:

Wear the mask for an hour in the evening while doing something ordinary, so the first time it is on your face is not the moment you are trying to sleep.
Use the ramp or comfort features your machine already has — those are yours to adjust and they exist for exactly this.
If the pressure itself is what you are fighting, or you are swallowing air and bloating, say so at your next appointment. That is a settings conversation and it belongs with the person who prescribed them.

If you wake at 3 a.m. and cannot return:

Turn the clock away. Watching the time is a reliable way to convert a wake-up into an hour awake.
Get out of bed after twenty minutes or so, do something dull in dim light, and go back when you are sleepy. Lying in bed being frustrated teaches your brain that bed is where frustration happens.
Keep the wake-up time fixed even after a bad night, and be careful with long daytime naps — they borrow from tonight.
If this has been going on for weeks, ask about CBT-I. It is the first-line treatment for chronic insomnia in most guidelines, it works, and it is a separate treatment from your apnea therapy. Plenty of people are quietly carrying both.

If the mask comes off in your sleep: put it back on when you notice, without turning it into a moral event. It is normal early on and usually fades. If it is still happening after months, treat it as a comfort fault — mask, strap tension, the tube pulling — not a failure of willpower.

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