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Any Advce for Frequent and Early Waking Problems? Please?
I was diagnosed in June 2011 and have been 100% compliant.
Last summer I had a wonderful experience of sleeping 13 hours with only one trip to the bathroom. It was great!
I am trying to observe good sleep hygiene but even when I am really good about the hygiene (e.g., no computer in the evening; early dinner; no alcohol after 7:00 pm; etc., etc.) I have a problem that is really frustrating to me: I seem to wake too early every morning and usually can't get back to sleep. I also wake two or three times during the night.
A few observations: If I dream, I seem to feel better. It is possible that I dream and don't remember my dreams because some days I seem to feel pretty o.k. but have no memory of any dreaming.
I also feel better if I get three to four hours of uninterrupted sleep. As it is, I seem barely to get six to seven hours of sleep and the hours are interrupted. I would much, much prefer to get seven to eight hours with only one -- or best of all, NO -- wake-up interruption.
Any advice or suggestions from some of you been-there, done-that veterans?
The good news: I don't feel the drenching, constant exhaustion that I felt before my diagnosis last year. Still, I am more tired than I would like to be. If I could sleep longer and with fewer interruptions I know I would feel much, much better.
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Replies to This Discussion
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Permalink Reply by ZolliStar on
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I think that if I practice good hygiene without feeling consistently better, I'm going to have to invest in a data-capable machine.
Thank you for this advice, Chris.
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Permalink Reply by Chris H on
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Hi Zollistar, Do you have a hose managment system set up? Good Sleep,Chris
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I don't, but then my hose never gets in the way.
Last night I did all the sleep hygiene things (but I was also very tired) and feel quite good today, so I presume that I slept better. I have no memory of any dreams, however.
A critical element for me seems to be to eat before 7:00 and before 6:00 pm is better. This is a huge change for me. My preferred dinner time is 9:00 pm -- and counting!
I think I prefer living my life during the (late) second half of the day.
Chris H said:Hi Zollistar, Do you have a hose managment system set up? Good Sleep,Chris
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ZolliStar, the dinner time all depends on when you intend to go to sleep, I have to have mine at 6.00pm everynight to let my food digest by 10.30pm when I go to sleep everynight. That's about 4.5 hours but veryone is different. I have to watch what I eat as well as I had my gallbladder out last year, I am much better than I was but can't eat spicy or acidy foods like tomatoes and onions.
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I'm trying to get myself in bed around midnight. Indeed, I'd love to be one of those people who goes to bed by 11:00 pm.
I finished eating by 6:30 pm tonight then dashed out to attend a lecture. In the old days, I would have returned home and been preparing dinner after 9:00 pm. Now I'll admit I just finished enjoying a cold beer -- I prefer it to air conditioning ;-) -- BUT it will be {{almost}} three hours by the time I go to bed....
With a really empty stomach.
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You are a night owl, ZolliStar. It's 10.30pm for me and I get up at 7.00am every morning even weekends. Having said that I do wake up once or twice a night re adjust my mask, sometimes a toile break, then go back to sleep.
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Permalink Reply by sleepycarol on
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I have had spells where I fall asleep easily, but then wake up after just a few hours sleep (4 or 5) then would not be able to go back to sleep. The doctors have told me it is a variant of insomnia. Although I could fall asleep, but couldn't stay asleep (and can't take benadryl as it has the opposite effect on me and "wires" me) doctors have given me low dose of anti-depressants or sleeping aids to help. Typically it would be a low dose of anti-depressants (I have been like this for 35+ years) for a few weeks and then wean off. Once the sleep cycle was reestablished I might not have another spell for a few years. I can count on my fingers the number of times this has happened.
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Hi Zollistar,Terry, Sleepycarol, Having A half bananna and a heaping teaspoon of peanut or almond butter and some low or nonfat milk 2 hours before bed than chewing fruit flavored sugarless gum to wash the pepsin down , help not being waked up because Im hungry or have GERD burning. Getting up at the same time is helpfull, so what ever you need 6 and 1half to 8 hrs just count back from the time you need to be awake and set that as your goal for a bed time. I too am a night owl but circumstance makes me compromise . If you are getting up to potty I wonder is it because you had too much liquid or is it because their is some problem with your treatment( high leakage)? With good treatment I have no potty calls.Dr Stern's book" Dropping acid " talks about eating and sleep It is an interesting referance. Good Sleep,Chris
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I think getting a good sleep cycle going -- and being regular in one's habits, admittedly a problem for me, will make a big difference. Thanks for this reminder.
btw, I used a new mask last night (Phillips True Blue nasal) and had a slightly better night's sleep, including...a dream! I feel a tad better today....
sleepycarol said:I have had spells where I fall asleep easily, but then wake up after just a few hours sleep (4 or 5) then would not be able to go back to sleep. The doctors have told me it is a variant of insomnia. Although I could fall asleep, but couldn't stay asleep (and can't take benadryl as it has the opposite effect on me and "wires" me) doctors have given me low dose of anti-depressants or sleeping aids to help. Typically it would be a low dose of anti-depressants (I have been like this for 35+ years) for a few weeks and then wean off. Once the sleep cycle was reestablished I might not have another spell for a few years. I can count on my fingers the number of times this has happened.
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Last night I didn't have a banana in my kitchen but I did have almond butter . I spread some on a small slice of sprouted wheat bread.
Also, as mentioned to SleepCarol above, I used a new mask for the first time last night (Phillips True Blue Nasal).
Who knows why I slept better last night. (The almond butter? The new mask? Everything in combination? Plus an X-factor that I don't realize?) While I can't say I know exactly why, I did enjoy a better night of sleep, including a dream just before waking. I feel a teensy bit better than usual today.
Because I don't have a data capable machine (*groan*), I don't know my numbers. (I didn't know enough to insist on that kind of a machine when I was diagnosed last year.)
I may give myself a data capable machine for Christmas if I'm still not where I'd like to be.
Chris H said:Hi Zollistar,Terry, Sleepycarol, Having A half bananna and a heaping teaspoon of peanut or almond butter and some low or nonfat milk 2 hours before bed than chewing fruit flavored sugarless gum to wash the pepsin down , help not being waked up because Im hungry or have GERD burning. Getting up at the same time is helpfull, so what ever you need 6 and 1half to 8 hrs just count back from the time you need to be awake and set that as your goal for a bed time. I too am a night owl but circumstance makes me compromise . If you are getting up to potty I wonder is it because you had too much liquid or is it because their is some problem with your treatment( high leakage)? With good treatment I have no potty calls.Dr Stern's book" Dropping acid " talks about eating and sleep It is an interesting referance. Good Sleep,Chris
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Hi Zollistar, It is a process ,when we get the Ahh haa moments of that helps or that does not .
We learn...but that X factor .....yeah that is a real stinker. Good Sleep,Chris
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ZolliStar, I used to overthink what affects my sleep, there are so many factors I have given up and just gone with the flow , as long as I feel OK. I do have a data capable machine, our insurance is different in Australia, we have to pay for most of it ourselves but we get to choose the machine we want. The last two weeks my AHI has doubled from 3's to 6's (still not to bad, I went off the antidepressants I was on for two years two weeks ago and I think my body is re adjusting. I still feel great and get 6-7 hour sleep which is much better than the 1-2 hours I used to get before CPAP. I've got my 6 monthly appt with my specialist later this month so will get him to have a closer look at my numbers, keep at it ZolliStar.
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