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Difficulty Getting to Sleep...any suggestions?
I received my CRAP three weeks ago. After my second sleep study, when I first used a CPAP, I felt so good the next morning. I thought some of my symtoms were just aging...not the case. I am getting adjusted to the nasal mask, chin strap, and the tubing. My problem is I just can't get to sleep. Any suggestions?
Views: 53
Replies to This Discussion
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Permalink Reply by Stacey Meltzer on
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I just received my auto CPAP last Thursday, so I'm new to it, also.
I don't know if you had problems falling asleep before the CPAP, but if you didn't, then you might be focusing on the cpap and/or mask when you're first trying to fall asleep, so it's keeping your mind going. I know when I lay down, I'm thinking about the treatment (is the mask fitting well/do I feel leaks; is it too tight anywhere; I need to relax my breathing...). I also spend some time playing with the fitting of the mask - "hmm, it feels a bit tight here, what if I loosen it a bit, oops, got a leak..." I just started making a conscious effort to NOT think about the cpap or mask at all when I lay down. I try to 'shut my mind down', or think of something else, and then I fall off to sleep. You might also want to try something to help distract you from the machine, such as one of the nature-sound discs...
Good luck, and don't give up!
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Permalink Reply by Oliver Cooper on
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Thank you! You described me also.
Stacey Meltzer said:I just received my auto CPAP last Thursday, so I'm new to it, also.
I don't know if you had problems falling asleep before the CPAP, but if you didn't, then you might be focusing on the cpap and/or mask when you're first trying to fall asleep, so it's keeping your mind going. I know when I lay down, I'm thinking about the treatment (is the mask fitting well/do I feel leaks; is it too tight anywhere; I need to relax my breathing...). I also spend some time playing with the fitting of the mask - "hmm, it feels a bit tight here, what if I loosen it a bit, oops, got a leak..." I just started making a conscious effort to NOT think about the cpap or mask at all when I lay down. I try to 'shut my mind down', or think of something else, and then I fall off to sleep. You might also want to try something to help distract you from the machine, such as one of the nature-sound discs...
Good luck, and don't give up!
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Permalink Reply by SleepyEm on
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Hi there! I'm on about my 7th month using my c-pap. Not sure if your situation has any resemblance to mine, and I can only speak for my experience, but I thought I'd mention it just in case. I had a very hard time getting used to my mask. My father-in-law had sleep apnea and my mom-in-law gave me some pointers. She told me to spend the first few weeks just getting used to it...sitting in front of the TV for a few hours each night wearing my mask and running the machine, handling the machine, tubes, etc. and the like. It worked for me and then one day I went to sleep with it and I wasn't fussing and fixating on it, I'd gotten familiar with it. I would also feel claustrophobic, like I wasn't getting enough air at first. I read somewhere a tip to hold your hand in front of the "exhaust" (where the air blows out) to reassure yourself that there is, in fact, plenty of air flowing. As silly as it sounded, it actually did really help me a lot and now I do that every night right after I put on my mask! I also wear earplugs. My machine isn't particularly loud but I'd obsess on every little sound. Of course, the problem there is you might hear yourself breathing differently in your head and that might be bothersome. But I swear it works for me!!!
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Thank you! It is getting a little easier everyday. Oliver
Ercilia said:Hi there! I'm on about my 7th month using my c-pap. Not sure if your situation has any resemblance to mine, and I can only speak for my experience, but I thought I'd mention it just in case. I had a very hard time getting used to my mask. My father-in-law had sleep apnea and my mom-in-law gave me some pointers. She told me to spend the first few weeks just getting used to it...sitting in front of the TV for a few hours each night wearing my mask and running the machine, handling the machine, tubes, etc. and the like. It worked for me and then one day I went to sleep with it and I wasn't fussing and fixating on it, I'd gotten familiar with it. I would also feel claustrophobic, like I wasn't getting enough air at first. I read somewhere a tip to hold your hand in front of the "exhaust" (where the air blows out) to reassure yourself that there is, in fact, plenty of air flowing. As silly as it sounded, it actually did really help me a lot and now I do that every night right after I put on my mask! I also wear earplugs. My machine isn't particularly loud but I'd obsess on every little sound. Of course, the problem there is you might hear yourself breathing differently in your head and that might be bothersome. But I swear it works for me!!!
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Permalink Reply by Mike on
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everything that Ercilia says below sounds really good to me.
Ercilia said:Hi there! I'm on about my 7th month using my c-pap. Not sure if your situation has any resemblance to mine, and I can only speak for my experience, but I thought I'd mention it just in case. I had a very hard time getting used to my mask. My father-in-law had sleep apnea and my mom-in-law gave me some pointers. She told me to spend the first few weeks just getting used to it...sitting in front of the TV for a few hours each night wearing my mask and running the machine, handling the machine, tubes, etc. and the like. It worked for me and then one day I went to sleep with it and I wasn't fussing and fixating on it, I'd gotten familiar with it. I would also feel claustrophobic, like I wasn't getting enough air at first. I read somewhere a tip to hold your hand in front of the "exhaust" (where the air blows out) to reassure yourself that there is, in fact, plenty of air flowing. As silly as it sounded, it actually did really help me a lot and now I do that every night right after I put on my mask! I also wear earplugs. My machine isn't particularly loud but I'd obsess on every little sound. Of course, the problem there is you might hear yourself breathing differently in your head and that might be bothersome. But I swear it works for me!!!
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Permalink Reply by Sandra Kay Goodwin on
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Yea, you might settle down with a good book, exercise, or do something that will make you tired enough to sleep.
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Permalink Reply by RockRpsgt on
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Do not exercise before bed. It will wake you up. You should exercise sometime in the middle of your day to get the best out of your peak wake and peak fatigue times. It is best to do things that will provide very little stimulus. Listen to soothing music. Anything that will bring your mind and body to a relaxation point. The idea is to calm and relax to the point of letting your guard down. this is when sleep will come.
Sandra Kay Goodwin said:Yea, you might settle down with a good book, exercise, or do something that will make you tired enough to sleep.
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Permalink Reply by BeeAsleep on
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Is it okay Rock to exercise first thing in the am? It seems that this is the best timing for my personal energy peaks and my schedule.
If I don't do it then, then I don't do it. Lunch time at work is not a time I can stop to exercise. thanks.
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Morning is ok. On average the middle of your day is going to be your peak output time. That is just an average though everyone is different. Exercise will speed up your metabolism before bed usually.
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