Could you please help with sleep hygeine?

Hello,

I'm just after some advice on sleep hygeine. I've started an account but I'm just waiting for approval. I am 100% CPAP complaint and I can provide/post the electronic records and reports if required. My GP isn't helping. I think I am sleeping too much and it's causing day drowsiness. Is this something people could advise on? Thankyou.

Sleep hygiene encompasses a wide variety of things. It is important.

You need to be a little more specific in your question so we can ponder where you are coming from.

welcome to the forum!

chicago granny can come in and post her concise listing on sleep hygene. in the meantime, here is this-

Sleep Hygiene: Basic Guidelines

What is a good sleep environment?
•Dark. Avoid lights, including night-lights. Keep the windows covered with blinds or curtains.
•Cool. Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth.
•Quiet. Falling asleep and staying asleep is much easier if your environment is quiet. Use earplugs or a "white noise machine" if you cannot control the noise level in your sleep environment.
•Comfortable. Make sure you are sleeping on a comfortable mattress. A good mattress will support your back and will not leave you stiff and sore in the morning.

What is a good night of sleep?
•An uninterrupted sleep
•A refreshing sleep
•A deep sleep
•A length of time that works for you personally (the average adult needs 7.5 to 8 hours per night).

What will stop you from having a good night sleep?
•Consuming alcohol before bed. Alcohol may make it easier to fall asleep but it is at the cost of quality. Alcohol fragments your sleep, so you will not feel well rested even after a full night in dreamland.
•Certain medications. Some medications have side effects associated with insomnia. This is also the case for certain herbal remedies. Make sure to read the accompanying informational material and to consult your doctor or pharmacist!

What should you do to fall asleep easily?
•Have a bedtime ritual. This sends a cue to your body that it is time to settle down and fall asleep. A ritual does not have to be a long process and can be as simple as brushing your teeth and reading for 15 minutes.
•Keep a regular sleeping pattern. This allows your body's biological clock to take care of your ability to fall asleep and insures that you will be alert during the appropriate times of the day. One way to set your biological clock is to sit in the direct sun for 15 minutes right after you wake up in the morning. This prompts your body to tune in to the time of day.
•Have a light snack before bed. This will let you sleep soundly though the night without waking up from hunger pangs. Be careful though, eating a heavy meal before going to bed will make it difficult to fall asleep.
•Unwind earlier in the evening. Take the time early in the evening to relax your body and mind. Falling asleep can be almost impossible if your mind is racing-working through problems, weighing decisions and reviewing the day past or upcoming. A calm, clear mind is necessary for a relaxed body.
•Take a warm bath before going to bed. Warm baths raise your body's temperature. After the bath your body cools off and this cooling is what makes you sleepy.

What will impede the transition to sleep?
•Staying up too late. By staying up to late you are liable to get a "second wind" which will make it difficult for you to fall asleep even if it is late.
•Eating a large or heavy meal before bed. Heartburn, indigestion, and the need to urinate are counterproductive and end up disturbing your sleep.
•Doing things other than sleeping in bed (watching TV, working, etc.). If you engage in activities other than sleep or sex in bed, your brain will cease to recognize cues indicating that bed is the place for sleep.
•Having caffeine before bed. Caffeine is a stimulant that keeps you awake.
•Cigarette smoking. The nicotine found in cigarettes is a stimulant and will interfere with your body's ability to fall asleep.
•Exercising directly before bedtime. Exercise is healthy and can be very helpful if you do it several hours before going to sleep. Don't exercise just before bedtime since the natural high produced from exercise will inhibit your ability to fall asleep immediately.
•Forcing yourself to fall asleep. If you can't fall asleep after 30 minutes, it is wise to get up and do something that is not stimulating. Forcing yourself to lie there will only frustrate you and take you even farther from your goal of sleep.
•Daytime naps. Avoid daytime naps because they stagger your body's biological rhythm. By taking naps, you might not be tired at bedtime and this will encourage you to stay up later. If you don't go to bed at a reasonable hour, you might feel tired the next day and opt for another daytime nap, which establishes a vicious cycle. If napping is necessary, sleep for less than 1 hour before 3 pm.

http://www.queendom.com/articles/articles.htm?a=6

when you first log into the forum, there is a wealth of information on permanent post above the rest of the discussion. that's where i got the above.

What are your present pressure settings - it could just be that they're set too low - happens all the time!

Good sleep can be a bit of a puzzle that needs all the pieces to be complete. Any missing piece can cause the sleep to not be of the quantity or quality to make one feel rested. Here's just a few things to consider.
On any meds known to affect sleep?
Any medical conditions known to affect sleep?
Sleep disorder(s) identified and effectively treated?

As to your CPAP treatment, it's great that you're compliant. You're doing your part. Now we need to see if the machine is doing its part. That's usually the first thought when one is still having daytime sleepiness. How long have you been on CPAP? If this is still new, don't be surprised if you initially need more sleep. It can be the body just playing catch-up and recovering from the time spent with the bad sleep that accompanies untreated sleep apnea. However, if one is now getting good sleep, at some point the need for extra sleep should taper off to your new normal. As Julie said, more info would help us better help you.

Wazza36 wrote:Hello,

I'm just after some advice on sleep hygeine. I've started an account but I'm just waiting for approval. I am 100% CPAP complaint and I can provide/post the electronic records and reports if required. My GP isn't helping. I think I am sleeping too much and it's causing day drowsiness. Is this something people could advise on? Thankyou.

Tell me about your sleep habits and I'll be able to give you some advice on what parts of "sleep hygiene" may be the most useful for you to try.

In particular:

What is your current sleep schedule? Do you have a regular bedtime? What about a regular wake up time?

How long does it take you to fall asleep at the beginning of the night?

Do you often hit the snooze button more than once and then lie in bed trying to catch a few more zzz's?

Why do you think you are sleeping too much? How much sleep do you think you get on a typical night? How much sleep do you think you ought to be getting in order to feel your best during the day?

Do you have a lot of wakes during the night?

How much caffeine and alcohol do you drink on a daily basis? When's the last time you consume caffeine? How close to bedtime do you drink alcohol?

Do you get any exercise on a daily basis? If so, what and when?

Do you take naps in the daytime? If so, with or without the CPAP? And do you feel rested after a nap?

Finally, do you have a FitBit or similar device that can measure certain basic things about your sleep?

Wazza36 wrote:I'm just after some advice on sleep hygeine.
Is this something people could advise on? Thankyou.

Sound sleep, sound mind
Barry Krakow