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Help! Still can't sleep - atk1031 - 09-02-2013
First, the CPAP is totally controlling the apnea -- AHI in the morning ranges from 0.4 to 2.6. My husband has the TV on most of the night, so per specialist's advice, I moved to the guest room for sleeping only. It's dark and quiet, and I close the door to keep out the cats. I've cut way down on liquid, especially late in the day, to minimize nighttime peeing.
However, my sleep pattern is still the same. I go to sleep quite early, 9 to 9:30, but invariably wake up every 2 hours, then about every hour thereafter. Only difference is I don't need to get up every time. I finally wake up at 4:30 (or even 3:30) and can't get back to sleep, except sometimes for a 20-minute nap.
Has anyone experienced a similar pattern? Is this pattern just too ingrained to change? Anyone found any tips, tricks, or whatever to help someone sleep longer than 2 hours at a time? I'm desperate for an actual night's sleep.
RE: Help! Still can't sleep - mdh235 - 09-02-2013
(09-02-2013, 03:10 PM)atk1031 Wrote: First, the CPAP is totally controlling the apnea -- AHI in the morning ranges from 0.4 to 2.6. My husband has the TV on most of the night, so per specialist's advice, I moved to the guest room for sleeping only. It's dark and quiet, and I close the door to keep out the cats. I've cut way down on liquid, especially late in the day, to minimize nighttime peeing.
However, my sleep pattern is still the same. I go to sleep quite early, 9 to 9:30, but invariably wake up every 2 hours, then about every hour thereafter. Only difference is I don't need to get up every time. I finally wake up at 4:30 (or even 3:30) and can't get back to sleep, except sometimes for a 20-minute nap.
Has anyone experienced a similar pattern? Is this pattern just too ingrained to change? Anyone found any tips, tricks, or whatever to help someone sleep longer than 2 hours at a time? I'm desperate for an actual night's sleep.
Sounds similar to me. I go to bed around the same time as you, but don't really drop off to sleep until after midnight. Till then, I wake up, go pee, then try to drop back off again.
I think the solution for me is to go to bed later, closer to midnight. Once I finally fall to sleep, I'm good for four to five hours, which is much better than I could ever do without CPAP.
You might try going to bed later, although I admit that I haven't been able to break the early to bed habit yet, even though it does me no good.
Good luck.
RE: Help! Still can't sleep - Sleepster - 09-02-2013
(09-02-2013, 03:10 PM)atk1031 Wrote: Has anyone experienced a similar pattern?
Yes, many people have reported it, myself included.
Quote:Is this pattern just too ingrained to change?
As your body adapts to CPAP therapy your mind will gradually get used to the idea that it no longer needs to wake you up to breathe. Be patient. It takes time.
Quote:Anyone found any tips, tricks, or whatever to help someone sleep longer than 2 hours at a time? I'm desperate for an actual night's sleep.
Google "sleep hygiene" for some common-sense strategies. Beyond that, consider over the counter sleep aids such as benadryl (the active ingredient in Sominex, etc.) or talk to your doctor about sleeping pills. You just need something to help get yourself adapted and then you won't need it anymore.
RE: Help! Still can't sleep - atk1031 - 09-02-2013
Thanks for the input. Some nights I just lie there for hours too, but most nights I'm able to get to sleep pretty quickly. I just can't stay asleep. I would love to get 4 or 5 straight hours, instead of one or two. Still waiting for that CPAP high!
RE: Help! Still can't sleep - atk1031 - 09-02-2013
My doctor specifically nixed benedryl for me, and hasn't offered alternates. He seems to discourage sleeping pills in general. I've tried to follow his advice for sleep hygiene, but I'll check the internet for more.
(09-02-2013, 03:33 PM)Sleepster Wrote:(09-02-2013, 03:10 PM)atk1031 Wrote: Has anyone experienced a similar pattern?
Yes, many people have reported it, myself included.
Quote:Is this pattern just too ingrained to change?
As your body adapts to CPAP therapy your mind will gradually get used to the idea that it no longer needs to wake you up to breathe. Be patient. It takes time.
Quote:Anyone found any tips, tricks, or whatever to help someone sleep longer than 2 hours at a time? I'm desperate for an actual night's sleep.
Google "sleep hygiene" for some common-sense strategies. Beyond that, consider over the counter sleep aids such as benadryl (the active ingredient in Sominex, etc.) or talk to your doctor about sleeping pills. You just need something to help get yourself adapted and then you won't need it anymore.
RE: Help! Still can't sleep - me50 - 09-02-2013
somnapure is over the counter sleep aid and supposed to be natural. Many have raved about it.
RE: Help! Still can't sleep - OMyMyOHellYes - 09-02-2013
I sometimes see a similar pattern. Dead tired, go to sleep around 9:30-10:00, but usually fall asleep instantly. Awake three hours later unable to go back to sleep. After 30 minutes, try getting up to do something quiet, usually internet or TV. Sometimes get sleepy again and go back to bed. Sometimes not and just go ahead and start the day if it's after 3:30-4:00 AM.
Delayed release prescription sleep aids sometimes can help "reset" the pattern to a more normal one.
OMM
RE: Help! Still can't sleep - Sleepster - 09-02-2013
(09-02-2013, 06:49 PM)OMyMyOHellYes Wrote: I sometimes see a similar pattern. Dead tired, go to sleep around 9:30-10:00, but usually fall asleep instantly. Awake three hours later unable to go back to sleep. After 30 minutes, try getting up to do something quiet, usually internet or TV.
Try reading instead. TV, and especially the computer, flood your eyes with too much light.
RE: Help! Still can't sleep - PaulaO2 - 09-03-2013
2nd Sleepster's suggestion.
I use a program called F.lux that changes the screen color at my sunset. The blue light of electronics majorly screws up our circadian rhythms.
For me, it didn't magically make me a non-insomniac but it has helped a lot with my eyes.
RE: Help! Still can't sleep - Sleepster - 09-03-2013
Plus, for me anyway, reading has a way of actively engaging my mind that seems to tire me out faster. When I watch TV it's too easy for me to space out and day dream.