Fortunate to have a good sleep doc w/ sage advise.

[Chuck Connors]

With the help of the experienced people on this site, I've learned plenty about sleep apnea and taking an active role in my sleep therapy. For example, knowing what AHI stands for; how leaks can effect the quality of sleep and how to control the leaks; proper mask fit; that Sleepyhead is not a cartoon character, but very useful software in order to read the results from your machine's SD card; learning what central apnea is, leading to two more sleep studies, resulting in being qualified to purchase a more expensive ASV machine in order to knock out the centrals, etc... resulting in an AHI with a zero reading on most days, while getting 7 1/2 to 8 hours of mostly restful sleep. While all of the above is progress, I was still feeling a little foggy headed during the day and quick to grab a Diet Coke or cup of coffee to increase my daytime alertness. FYI, I don't drink alcohol and limit any caffeine consumption, especially past 3:00 p.m. Back to the sleep doc I went, who suggested that maybe the home environment may hold the answer. I have had a tendency to sleep with lots of blankets. He suggested that I switch to a down comforter and one blanket, as he felt the sheer weight of all of those blankets could be an issue. As he explained it, a one degree temperature variation can make a difference in the quality of your sleep. He also suggested "lots" of lights upon waking. As well, he suggested that I have more of a routine of going to bed and waking up at approximately the same times daily, seven days a week. As he put it, it's as if I'm sleeping in different time zones during the week and could be suffering from jet lag-like feelings. I have a tendency to stay up about 3 hours past my normal bedtime on Friday and Saturday. I've implemented the three changes he suggested and have seen a noticeable difference in how I feel during the daytime. It's a great improvement. My energy level has increased and alertness has sharpened. Thought I'd pass that along for what it's worth. -Chuck-

1. Lots of lights when waking up.
2. One blanket and down comforter.
3. More routine on the times of going to bed and waking up - 7 days a week.

[2 B Sleeping Soundly]

Chuck,

Thanks for the information. I am glad you were able to improve your daytime sleepiness by incorporating just a few changes. Sometimes it is the small things that can cause everything to suddenly flow smoothly. Best wishes for continued success .

John

[cosmo]

I don't drink alcohol and limit any caffeine consumption, especially past 3:00 p.m.

He suggested that I switch to a down comforter and one blanket, as he felt the sheer weight of all of those blankets could be an issue.

1. Lots of lights when waking up.
2. One blanket and down comforter.
3. More routine on the times of going to bed and waking up - 7 days a week.

I pretty much follow those same advice. My energy levels are better than they were before, so it might work

I shoot for same bedtimes. No caffeine and little sugar in the afternoon, none what so ever in the evenings. No more sweaters or heavy clothes when sleeping at night, just t shirt and light comforter. The bedroom has a humidifier running.

I do have a wake up light that gradually lights up the room before and as I wake. I also have a blue therapy light and use a few times during the day. I have no idea if this blue light works but I'll try anything.

[tbhit]

Thank you very much for the advice! It is very helpful. Best wishes to you in the future.