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Some Ideas for Better Sleep
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aehjr Offline

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Post: #1
Some Ideas for Better Sleep
Based on some things I saw here on the forum and some other changes, I'm sleeping better and I thought I'd pass the ideas on. None of these are new ideas, they are just a combination of things I tried and they are working for me.

Hose management - Instead of buying a commercial hose holder, I made a flap in the middle of my hose using masking tape. (I made a couple wraps around the hose wrapped masking tape and then fashioned the flap with a couple extra layers of tape.) I punched a hole in the flap, put a small nail in the wall above my head, and hung the middle of the hose from the flap on the nail. If you have a head board that would be in the way, you could tape or tie a hook on the headboard.

Blankets - the wife and I are both restless sleepers and both of us are "cover pullers." After a couple of nights in a row of being woken by a large tug and hearing "you're stealing the covers," I got the idea of us both having our own blankets. That has made a significant difference in both of our sleep quality due to fewer sleep disruptions.

Light - We installed darkening curtains in the bedroom and got rid of the nightlight. I cover my CPAP with a dark towel since it lights up so much when I turn it off to go to the bathroom. I find this makes it much easier for me to get to sleep and to get back to sleep. If my wife is reading when I go to bed, I wear an eye mask.

Eating - My pulmonologist says you should avoid high carb foods and most food before bedtime. I don't eat sugary things but I almost always have a glass of milk before bedtime since we eat dinner early. I hate waking up hungry in the middle of the night and I love milk so it works for me.

Alcohol - If I am having a drink or two, I try to ensure I drink moderately and that there are a couple of hours between my last drink and my bedtime. That reduces or eliminates the wakeup halfway through the night feeling not quite right.

Consistent bedtime - I try to get to bed around the same time each night so as to get enough sleep.

Mask - Keep trying them until you find one that works. My new CPAP provider suggested I try the Mirage FX. What a difference from the ComfortGel Blue I had been using! I have not been woken once by the air blowing in my eyes or on my face. SleepyHead confirms that impression as well since my leak numbers are way down too.
03-18-2013 02:57 PM
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Bompa Offline

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Sex: Male
Location: Falkenburg,

Post: #2
RE: Some Ideas for Better Sleep
Thanks for the ideas.
I know that I use a couple of them personally, and find they help.

Good sleep habits are important.

I'm sure there are a lot of people who will get good use from your ideas.

Sleep-well
03-18-2013 03:54 PM
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BlueDevil Offline

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Post: #3
RE: Some Ideas for Better Sleep
Has anyone got any tips to help with early wakening?

I have no trouble at all getting to sleep. I read for a little while when I go to bed and as soon as I feel sleepy enough I don my mask and I am sound asleep in no time.

But...I frequently wake quite early, sometimes as early as 4am, if I am lucky more like 5am. And then I can't get back to sleep. I just lie there and hope I will drift off again but usually not, or if I do it seems that I fall asleep just before I am due to get up.

I would probably average about 6 hours sleep per night, sometimes less. It would be rare for me to get any more than 6 hours. So despite CPAP giving me better quality sleep I just don't get enough and I am often very tired through the day.

If anyone has any solutions I would love to hear from you.
03-19-2013 12:18 AM
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SuperSleeper Offline

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Post: #4
RE: Some Ideas for Better Sleep
BlueDevil - I use time-released Melatonin now... 5 mg tablets, available at most drug stores and health stores. Pretty safe and let's me sleep the whole night through. I don't take them if I need to get up any earlier than 6 hours from bedtime, though. It's for the nights when you need to sleep 8 hours straight through.

SuperSleeper
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03-19-2013 01:07 AM
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zonk Offline

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Post: #5
RE: Some Ideas for Better Sleep
Melatonin in Australia considered prescription drug and very expensive
You can get on ebay or from the States cheaply but might get sugar pill instead of the active ingredient
03-19-2013 03:17 AM
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zonk Offline

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Post: #6
RE: Some Ideas for Better Sleep
(03-19-2013 12:18 AM)BlueDevil Wrote:  I would probably average about 6 hours sleep per night, sometimes less.
6/7 hours about average among CPAP users but feeling tired during the day is something else, maybe not CPAP related

Followup with your sleep specialist
Your CPAP pressure 4-10, whats the median, 95% and maximum pressure
For me 4 would feel like suffocating but my 95% above 10
Whats AHI and CA index
03-19-2013 04:59 PM
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BlueDevil Offline

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Post: #7
RE: Some Ideas for Better Sleep
(03-19-2013 01:07 AM)SuperSleeper Wrote:  BlueDevil - I use time-released Melatonin now... 5 mg tablets, available at most drug stores and health stores. Pretty safe and let's me sleep the whole night through. I don't take them if I need to get up any earlier than 6 hours from bedtime, though. It's for the nights when you need to sleep 8 hours straight through.

Time release sounds ideal in that I really don't need the drug until about 5 hours into my sleep. However as Zonk has pointed out melatonin is a prescription item in Australia.

My teenage daughter was put on melatonin by her doctor during her last year of school to help her sleep. the doctor recommended a US based website to get it from at prices a fraction of what we pay in Australia but when I went to place the order it came up with a message saying that they wouldn't ship to Australia due to customs regulations.

I would just love to get a full 8 hours sleep, even if it was just a few times a week. My usual 6 hours leaves me tired much of the time.

I think I probably should get an appointment with my sleep specialist.
03-19-2013 05:41 PM
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BlueDevil Offline

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Post: #8
RE: Some Ideas for Better Sleep
(03-19-2013 04:59 PM)zonk Wrote:  
(03-19-2013 12:18 AM)BlueDevil Wrote:  I would probably average about 6 hours sleep per night, sometimes less.
6/7 hours about average among CPAP users but feeling tired during the day is something else, maybe not CPAP related

Followup with your sleep specialist
Your CPAP pressure 4-10, whats the median, 95% and maximum pressure
For me 4 would feel like suffocating but my 95% above 10
Whats AHI and CA index

Must admit it is a while since I have downloaded any data to ResScan. My AHI's are generally pretty good (below 5) but on odd occasions lately have snuck up to around 7. Will do a download from the SD card when I get time and have a closer look.
03-19-2013 05:45 PM
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JJJ Offline

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Post: #9
RE: Some Ideas for Better Sleep
(03-19-2013 05:41 PM)BlueDevil Wrote:  Time release sounds ideal in that I really don't need the drug until about 5 hours into my sleep. However as Zonk has pointed out melatonin is a prescription item in Australia.

It is important to understand that the half life of melatonin is 30-45 minutes, hence the need for time release if you are not producing enough on your own. I use Natrol ™ 10mg controlled release melatonin. It is designed so some of it is absorbed right away and the rest over the course of the night. I take two at bedtime and it helps some.

It's $10 for 60 tablets in the U.S. I can recommend the product, but don't know how you can get it in Australia or Canada other than finding an eBay seller willing to ship out of the country. The UPC code is 047469059644.
03-19-2013 06:27 PM
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