I've been on CPAP for about 6 weeks now and have had a couple of weeks of AHI in the 3s for the last 2 weeks (last night 2.5 AHI). I still wake up feeling not rested, and my exhaustion and chest pain get worse all day until I sleep at night and I reset myself a bit, wake up, and do it all again.
I have documented here that I've solved this issue twice (before CPAP) by getting off of sleeping pills, going through a couple of days of withdrawal and not sleeping or eating much, and then I get better. I attributed this to the idea that the pills were making my sleep apnea worse so getting off them allowed me to get rested.
When I went to my sleep doctor last month he wasn't convinced that my problem was sleep apnea, but maybe a circadian rhythm issue. But he said to keep with the cpap and see how it goes. Studies suggest that if you fast for a day and then eat a proper breakfast in the sun, you can get your body back on track. It might take a few days of this. I'm about to try it. Anyone have any experience with this or heard of any success stories?
Melatonin is what you are looking for. It is what people use to get over jet lag because it helps reset their clock. It isn't exactly a sleeping pill. It is what our brains produce when the sun goes down. The chemical tells the rest of our body it is time for sleep. Taking it externally starts the process. Read up on it and understand it before you start so you know when to take it and how much.
I have insomnia and what I do to reset my clock is this:
- I determine what time I want to get up each day, count back 9hrs, and that's when I go to bed.
- 3-4hrs prior to that time, I stop all caffeine and try to avoid my cell phone and tablet. I cannot avoid the computer, however. I try to avoid doing heavy gaming, or anything that will get my brain hyped.
- At about half an hour prior to when I need to go to bed, I start the process. I get everything ready and shut down the house.
- I make it to bed most of the time on time and I do various things to shut my brain off. I do meditation mostly. Listening to "go to sleep now" guided meditiation is my current method. I have some music I use, too. Robin Bullock, some instrumental Celtic, Yo-Yo Ma.
- If I am not asleep within half an hour, I get up for an hour and then try again. No matter how long it takes me, I get up at the time I think I should and do not go back to bed.
- that night I do it again.
Google "sleep hygiene". Don't do anything in bed but sleep. No reading, no t.v., nothing. When your butt hits the sheets, your body should immediately get the idea it is shut down time. Our bodies have positional memories.
There are sleeping pills that are not bad for you. I use Ambien for when my brain just will NOT shut up. I use it probably once or twice a week. I've even cut it in half. Take it and go to bed. Don't take it and wait to feel sleepy.
Apnea Board Moderator
Breathe deeply and count to zen.
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Thanks for the info. I just got some melatonin and will give it a try. Although I don't have any sleeping problems really anymore. Just 'feeling rested' problems. Will try some of these tips along with the cpap and see what happens.