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Sleep Apnea

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TOPIC:   Solutions for Sleep 


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GRAMMACATHY
GRAMMACATHY's Photo Posts: 18,980
3/10/14 7:25 P

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Shirley gave you some great advice. Please keep trying every day and all night long for at least six months and then re-evaluate. The cpap is like breaking in new heels or a slinky body shaper. Think of it as a beauty tool that is slightly uncomfortable. Don't be afraid to call the techs and tell them what you are struggling with too.

On a side note, I can't tell you how many times I wrapped the hose around my neck and yanked the machine onto the floor. You will learn how to flip over and hang onto the hose at the same time. Some people drape the hose over the top of their head board. Others have put a cup hook in the wall over their heads and a pony tail holder and slipped the hose through that to keep it overhead so it wouldn't choke them when rolling over.

Best of luck.



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SHIRLA7
SHIRLA7's Photo SparkPoints: (11,722)
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3/4/14 11:24 A

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Hi Hannahjm,
I know how you are feeling. It sometimes takes awhile to adjust to wearing a mask at night. I still have problems although not as bad as I used to, (I've been using mine for 5 years now) I used to be a stomach sleeper but that's impossible while wearing a mask! I have become mostly a back sleeper and sometimes roll over onto my side. I usually wake up around 2 or 3, some nights I roll over and go back to sleep again and then there other nights... sometimes I just need to get up and walk around for a few minutes, maybe get something to drink or just read until I get drowsy. I have also found drinking a cup of hot cocoa works too, I know it is chocolate and has caffeine but for some reason I associate hot cocoa with relaxation and comfort. I make it with warm milk maybe that's why it helps me relax. Sometimes quiet soothing music helps too. Some nights I am just fighting with my mask and just need to take it off (I don't do that very often though) I have also taken it off and then woken up an hour later and put it back on and was able to go back to sleep. It's frustrating I know.
I encourage you not to give up, it has helped me a great deal.
I am due for another sleep study at the end of this month to re-evaluate my air pressure and possibly try out a new mask, I'm not happy with the one I have now, I'm also due to get a new machine. My biggest concern is if my new insurance is going to pay for any of this at all. That's causing me to lose sleep :)
Hope you find a solution to your sleeplessness. It's hard I know.
Shirley

"This too shall pass"

I need to get up, brush myself off and keep doing it until I learn to do it right!

Shirley


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HANNAHJM
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3/3/14 10:39 P

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I am fairly new to your Sleep Apnea. I also have trouble falling back to sleep after
waking after 3:00 a.m. I had the sleep study and it was the most torture that I have ever endured. The results were that I have mild to moderate sleep apnea. I tried the C-PAC
and it was like an elephants trunk every time I had to turn over. The worst part is
not being able to fall asleep after waking up after 2:00 a.m. Help



GRAMMACATHY
GRAMMACATHY's Photo Posts: 18,980
2/24/14 1:26 P

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I go through periods of poor sleep. Right now I am sleeping on the futon in the living room and I need more cushioning for my old achy bones. If I eat too late at night I have trouble sleeping. I have found the increased magnesium is helping me fall asleep and stay asleep better. I also have more daytime energy with the magnesium.



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SHIRLA7
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2/23/14 8:00 A

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I don't have a problem going to sleep usually unless my Restless Leg Syndrome is bothering me, I take a pill for it every night but sometimes that doesn't help much. My biggest problem is staying asleep. I usually wake up around 2 or 3 am and can't go back to sleep. I feel blessed if I do sleep through the night which is a big rarity. I have been struggling with the Cpap more then usual lately too for some reason. I have a follow up appt. with my Dr. on Wednesday in regards to the RLS and Sleep Apnea. Will see how that goes. She doesn't believe in medication at all and I really don't like prescription sleeping pills because I feel so out of it the next day. What a vicious cycle! I so envy my dh who goes right to sleep and can sleep all night with very few problems.

Shirley

"This too shall pass"

I need to get up, brush myself off and keep doing it until I learn to do it right!

Shirley


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KPA1B2
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2/22/14 9:47 A

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I don't usually have a problem sleeping, sometimes falling asleep, but not actually sleeping. I have noticed that if I'm not physically/mentally active I have a more difficult time falling asleep. It usually happens during winter break when I'm not doing anything & I'm out of my routine.

When my mind won't shut down I usually mentally sing a repetitive song and picture it happening. My song of choose: 99 bottles of beer. I really focus on passing the bottle around. If my mind wanders I go back to the last number I remember. I've only gone to 75, usually I'm asleep somewhere in the 90's.



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GRAMMACATHY
GRAMMACATHY's Photo Posts: 18,980
2/21/14 11:52 P

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Found this on my CFS/FM website: Much applies to us too.

www.cfidsselfhelp.org/library/solutions-sl
eep

Improving Sleep Environment and Habits

Sleep can be disturbed by factors like irregular hours, a noisy environment, an uncomfortable bed or a noisy sleeping partner. You may be able to improve your sleep by changing your sleep environment and your sleep habits. Here are five ideas to consider.

1. Have a Comfortable Environment: Provide yourself with an environment conducive to good sleep by using a good mattress, and by exercising control over light, noise and temperature. (Note: Noise includes snoring by your sleep partner. Snoring can be a symptom of sleep apnea; see discussion on apnea at end of article.)

2. Establish a Routine: Go through the same routine each night and have a consistent bedtime. Prepare for sleep by gradually reducing your activity level in the several hours before bedtime and by having "going-to-bed" rituals you do consistently at the same time each night. Things like brushing your teeth or doing light reading every night before retiring can help you wind down and get ready psychologically for sleep.

3. Get Up at the Same Time: Setting an alarm so that you get up at the same time each day can help you adjust gradually back to more normal hours. Usually, you don't need to compensate by changing your bed time to an earlier hour; your body will adjust itself.

4. Limit Daytime Napping: Often, daytime napping interferes with night time sleep. If you nap during and day and find that you have trouble falling asleep, or your sleep is worse than usual when you nap, you might consider sleeping only at night. (On the other hand, if napping does not disturb your nighttime sleep, you may need more rest.)

5. Use Relaxation or Distraction to Fall Asleep: It may be easier to fall asleep if you listen to quiet music or distract yourself in some other way, such as by counting or watching your breath. Relaxation techniques can help you fall asleep.

Additional Sleep Aids

Looking for more ideas? Here are four additional approaches that may help you sleep better.

1. Pacing: Being too active can create a sense of restlessness sometimes called the "tired but wired" feeling. Pacing can be an antidote. By keeping your activity level within the limits imposed by your illness, and by having a quiet period to wind down before going to bed, you can avoid having your sleep affected by edgy, hyper-alertness.

2. Controlling Stress and Worry: Stress often leads to muscle tension, which makes falling asleep more difficult. Practicing relaxation methods can help you ease tense muscles. Try relaxation procedures like those described in the articles in the stress management archive or soak in a hot tub or bath before going to bed.

If you have difficulty falling asleep because you are preoccupied with problems and lie awake with thoughts running through your head, consider setting aside a "worry time" each night before going to bed. Take a half hour to write down all your worries and what you'll do about them. If worries come up as you are trying to go to sleep, tell yourself "I've dealt with that. I don't have to worry because I know what I'm going to do."

3. Avoiding Caffeine, Alcohol & Tobacco: Consuming too much caffeine, drinking alcohol and smoking can make getting good rest more difficult. Avoid products containing caffeine, like coffee, tea, soft drinks and chocolate, for several hours before going to bed. Avoid alcohol before bedtime; it can create restless and uneven sleep. The nicotine in tobacco is a stimulant, thus smoking is a barrier to falling asleep.

4. Check Your Meds: Some sleep medications that are effective when used occasionally can produce poor sleep if used frequently. Also, some drugs produce side effects, like a feeling of grogginess in the morning. Medications taken for other problems may interfere with sleep if they contain substances like antihistamines or caffeine.



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