05-25-2024, 02:47 PM
Note to my Doctor about my Sleep Apnea
I have now quit the CPAP and my SPO2 doesn’t go below 90%, but is typically higher. Here is a summary of my efforts to learn about and minimize my sleep apnea:
I use the free application “OSCAR” on my laptop to examine the data on my CPAP memory card. A screen print of my AHI data from OSCAR is shown above for 11/2019 – 5/2024. This is the entire time that I’ve had the CPAP.
The period of 10/2020 – 8/2021 contains a cluster of my highest AHI’s, showing that even the highest was well within the “mild” range. After this period, the typical AHI dropped very low. In the last 2 years there was only one night that my AHI was >5 (6.41), 5 times it was >2, and 10 times it was >1. Typically AHI is <1.
SLEEP POSITION - An AHI of 5-15 is Mild Sleep Apnea, which was my diagnosis based on me sleeping on my back. Using OSCAR, I found first that I had fewer apneas using a wedge pillow. Next, I found I did even better if I slept on my side, with a pillow behind me to prevent me from rolling onto my back. For much of the time, I found that sleeping on my left side was best, but there have been some periods when right was better.
GENERAL HEALTH – In the last several months I have lost over 20 pounds and (more significantly) reduced my body fat by over 7% (to 12.7%) in an effort to gain and preserve health (recently turned 70). This should help by reducing the tissue at the back of my throat.
ANTI-SNORING DEVICE AND PULSE OX - I occasionally checked my sleeping SP02 with a recording pulse oximeter. Most recently, I bought SnoreX, which allowed me to move my lower jaw forward in 1 mm increments in an attempt to keep my airway open. At this point, all is good.
EXERCISES - I have experimented a little, but not enough, with exercises to strengthen my soft pallet. It is said that playing the didgeridoo helps, but I think that singing, whistling, and playing the blues on a harmonica should help too, since they all exercise the back of the throat.
I use the free application “OSCAR” on my laptop to examine the data on my CPAP memory card. A screen print of my AHI data from OSCAR is shown above for 11/2019 – 5/2024. This is the entire time that I’ve had the CPAP.
The period of 10/2020 – 8/2021 contains a cluster of my highest AHI’s, showing that even the highest was well within the “mild” range. After this period, the typical AHI dropped very low. In the last 2 years there was only one night that my AHI was >5 (6.41), 5 times it was >2, and 10 times it was >1. Typically AHI is <1.
SLEEP POSITION - An AHI of 5-15 is Mild Sleep Apnea, which was my diagnosis based on me sleeping on my back. Using OSCAR, I found first that I had fewer apneas using a wedge pillow. Next, I found I did even better if I slept on my side, with a pillow behind me to prevent me from rolling onto my back. For much of the time, I found that sleeping on my left side was best, but there have been some periods when right was better.
GENERAL HEALTH – In the last several months I have lost over 20 pounds and (more significantly) reduced my body fat by over 7% (to 12.7%) in an effort to gain and preserve health (recently turned 70). This should help by reducing the tissue at the back of my throat.
ANTI-SNORING DEVICE AND PULSE OX - I occasionally checked my sleeping SP02 with a recording pulse oximeter. Most recently, I bought SnoreX, which allowed me to move my lower jaw forward in 1 mm increments in an attempt to keep my airway open. At this point, all is good.
EXERCISES - I have experimented a little, but not enough, with exercises to strengthen my soft pallet. It is said that playing the didgeridoo helps, but I think that singing, whistling, and playing the blues on a harmonica should help too, since they all exercise the back of the throat.
