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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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ZolliStar, I'm pretty much exactly the same. I don't know why I wake up but I know I am getting better at it and every night is different. I don't think we should det our expectations to high for a start and we know that CPAP doesn't help you sleep, it helps you breathe when your asleep so you are getting better quality sleep and the 'by product' is you may sleep long. Do you like the 'by product', I should have been in Marketing! All you can do is follow your sleep hygiene, make sure you have the least leaks as possible and try not to worry about it. It is probably the worrying that keeps you awake rather than letting you go back to sleep. Whatever you do try not to take prescription meds for it. Hopefully we will both learn more from others. The only good thing is I feel 200% better than I did when I was getting 1-2 non quality sleep. I reall couldn't have got much worse a bit over a year ago.

 Thanks for the thoughts. And so much for sleep hygiene: it's past midnight and I'm replying at this hour!!!!

Terry Vella said:

ZolliStar, I'm pretty much exactly the same. I don't know why I wake up but I know I am getting better at it and every night is different. I don't think we should det our expectations to high for a start and we know that CPAP doesn't help you sleep, it helps you breathe when your asleep so you are getting better quality sleep and the 'by product' is you may sleep long. Do you like the 'by product', I should have been in Marketing! All you can do is follow your sleep hygiene, make sure you have the least leaks as possible and try not to worry about it. It is probably the worrying that keeps you awake rather than letting you go back to sleep. Whatever you do try not to take prescription meds for it. Hopefully we will both learn more from others. The only good thing is I feel 200% better than I did when I was getting 1-2 non quality sleep. I reall couldn't have got much worse a bit over a year ago.

Also, thank you for the wise reminder that CPAP doesn't help one to sleep, only helps one to breathe while sleeping. It's an important distinction; thank you for making it.

ZolliStar said:

 Thanks for the thoughts. And so much for sleep hygiene: it's past midnight and I'm replying at this hour!!!!

Terry Vella said:

ZolliStar, I'm pretty much exactly the same. I don't know why I wake up but I know I am getting better at it and every night is different. I don't think we should det our expectations to high for a start and we know that CPAP doesn't help you sleep, it helps you breathe when your asleep so you are getting better quality sleep and the 'by product' is you may sleep long. Do you like the 'by product', I should have been in Marketing! All you can do is follow your sleep hygiene, make sure you have the least leaks as possible and try not to worry about it. It is probably the worrying that keeps you awake rather than letting you go back to sleep. Whatever you do try not to take prescription meds for it. Hopefully we will both learn more from others. The only good thing is I feel 200% better than I did when I was getting 1-2 non quality sleep. I reall couldn't have got much worse a bit over a year ago.
ZolliStar, you should be asleep!! I'm lucky, it's 3.15pm on Monday here in Australia, have a good nights sleep.

I know we don't like to take drugs, but my roommate takes 100 mg of benadryl when she will be off the next day.  She gets up at 2:30 AM for work and wakes up at 2:30 on her days off unless she takes the benadryl.  If you try that I would start with 25 mg.  Mollette reminded us it has a long half life so if not taken early enough in the evening may result in early morning grogginess.  My problem is the opposite- I would happily sleep 12 hours a night.

i think sage as in stuffed turkey regulates sleep, also kelp helps ether way

that is if you are a early or late riser they regulate them to normal

99, perhaps we could cut out the middle man and put a turkey stuffed with sage under our pillows, only joking.
ZolliStar, I think it is part of our healing process and we are getting better so it just takes time and who knows how long?.

very bright light on the back of the knees reset our timing

99 said:

i think sage as in stuffed turkey regulates sleep, also kelp helps ether way

that is if you are a early or late riser they regulate them to normal

One can always turn to 99 for bright ideas.  ;-)

99 said:

very bright light on the back of the knees reset our timing

99 said:

i think sage as in stuffed turkey regulates sleep, also kelp helps ether way

that is if you are a early or late riser they regulate them to normal

    I think you're right about the "getting better" part of this. Night before last I stayed up too late, woke too early, and had a long, rough day of work.

    I observed all the hygiene rules (ate early, low lights and no computer in the evening, in bed before midnight) and had only two wake-ups. I recall no dreams BUT I do feel pretty good this morning.

     I think the decades of bad habits I built over the years that I couldn't sleep (and was up and down all night) are the challenge I face. I have to reform my habits. That said, I can swear to this: I'm a life-long night-owl. I recall as a child how hard it was for me to go to bed at night -- and how much I hated getting up in the morning.

      But I'm adjusting and making changes.

      And I LOVE my CPAP!

Terry Vella said:

99, perhaps we could cut out the middle man and put a turkey stuffed with sage under our pillows, only joking.
ZolliStar, I think it is part of our healing process and we are getting better so it just takes time and who knows how long?.

      One small correction in case it's not clear: LAST night I observed all the hygiene rules. (The night before I did not -- and paid the price.)

Hi Zollistar, This is where a data capable machine would be helpfull. If your "Leakage" is high you could be having arrousals from pressure loss. If you had something to eat or drink that caused your AHI and AI to spike you could see it and not eat or drink that troublesome thing. Sometimes I get effects hours after and it took a few bad nights to make me realise what I was doing was causing my poor sleep. Irritants also rase arrousals : random noises, laundry soaps, new carpet off gassing, pets, the neighbors pets, bright street lights.....and many more. Good luck in your quest for good sleep,Chris  

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