07-31-2015, 06:57 PM
(This post was last modified: 07-31-2015, 07:01 PM by aussiefilo.)
After a whole month of CPAP with seemingly no improvement in my symptoms, I finally can say that I feel rested. No, I don't wake up wanting to jump out of bed full of energy (I don't think people without sleep apnea are like this either), but once I wake up and do get into my morning routine I feel very refreshed and energised ready to seize the day! This is despite of a very stressful work-week. At the end of the day I'm still fully awake!! Here are some tips that may be helpful:
- Try to allow for full 8 hours of sleep. For example if you want to wake up at 6 AM this means you need to be asleep by 10. If it takes you at least half an hour to fall asleep, then you need to be in bed by 9:30. Stick to this routine especially if you have just started CPAP.
- Minimize coffee intake. This was the key! They say it takes 8 hours for the effect of caffeine to wear off, but I used to have at least 2-3 cups before lunch so I think the caffeine stayed in my body for much longer, interrupting my sleep patterns. I still had zombie like days even after starting CPAP and I'm sure coffee was the culprit. I'm not saying quit coffee, but less is definitely more! I find that other high caffeine drinks such as black tea doesn't quite have the same effect.
- I still wake up in the middle of the night, but my AHIs are really low, going as low as 0.9 and no higher than 1.3 some days. I think my brain simply hasn't adjusted and is still used to waking up at night. For the past 2 days I've been waking up "in the middle of the night" later and later. This is a good sign.
Well that's it from me. Any questions feel free to ask.
AHI of <5 since starting CPAP. Lowest recorded AHI is 0.9!!!
Sleep apnea, we will beat you!!!
Great Job Aussiefilo,
I had to do the same thing when I started CPAP, because prior I was not sleeping much, maybe 2 to 3 hours a night. So I deceided to go to bed at 10 and I wake up by 6 or 7.
It makes a big difference in how you feel if you can get your sleep habits in order!
Well said, aussiefilo. Eight is great! I still have a couple of cups of coffee with breakfast, but after that, I've switched to Yerba Mate, in tea bags at work and sometimes even in a traditional gourd with bomilla on Saturday. It has caffeine like coffee (as well as the euphoric phenylethylamine of dark chocolate) but the slower absorption leaves me less jittery and better able to sleep.