Cannot get back to sleep

[SleepyInSeapac]

I have been using a Resmed 9 Autoset for about 3 months and find my quality of sleep much improved--when I sleep. I have drifted back to my pre-cpap routine of finding it sometimes difficult to get to sleep, and at other times getting right to sleep, but either way, waking after 1-3 hours and not getting back to sleep at all. The night before last I got no sleep at all and took a 5 hour nap the following morning without the machine. Last night I went right to sleep and slept about 3 hours and it is now late in the morning and I am not at all sleepy, but very tired; I am hoping for a good nap sometime this a.m. I don't believe the machine/mask/therapy is waking me, as this is the same routine I go through without the machine.
A sleep study is out of the question at this time, so I'm hoping someone with a similar experience that has had success combating this issue can give me their solutions.

[DreamDiver]

It's easy to harp about proper sleep hygiene, but sometimes it's just not easy to follow through. Many of us have been there.

Given that you've probably heard it all before, it really can help to attempt to persist in creating a sleep routine.
The below post gives some ideas.
viewtopic.php?f=1&t=91182&p=839532&hili ... ne#p839532

Also there is some information on the wiki that's considerably more in-depth, including foods and activities likely to hamper sleep.
wiki/index.php/Sleep_Tips

Remember that not everyone sleeps all the way through the night. And that's okay. For many of us, there are three generally-recognized periods of sleep. Here's a wikipedia blurb about it. If you're one of these you're in very good company!
http://en.wikipedia.org/wiki/Segmented_sleep

A key to finding sleep is finding out what works for you. If you have to wake up, do so. Take off the mask, do a crossword puzzle, read a chapter in your current reading. Then mask up, turn off all the lights and go back to sleep. Many of us have been where you are, and others will likely follow up with additional suggestions and encouragement.

It will also help us help you if you could give us more information about your equipment. You can fill out the equipment profile fairly easily.
Click the user control panel link.
Click the profile tab.
Click the 'edit equipment' sub tab.
Use the pulldowns to add your equipment.
You can also add your pressure in the additional comments section.


Hang in there.

[SleepyInSeapac]

It's easy to harp about proper sleep hygiene, but sometimes it's just not easy to follow through. Many of us have been there.

I'm pretty good with the sleep hygiene, maybe lack somewhat in the "light" part.

A key to finding sleep is finding out what works for you. If you have to wake up, do so. Take off the mask, do a
crossword puzzle, read a chapter in your current reading. Then mask up, turn off all the lights and go back to sleep. Many of us have been where you are, and others will likely follow up with additional suggestions and encouragement.

I'm pretty much doing this, ie., I read 5 hours this a.m. and still am not sleepy (I awoke 8½ hours ago--I need more than the 3 hours I slept, or at least some real quality sleep if I can't have longer periods).

[49er]

Hi SleepInSeapac,

You might want to try magnesium epson salt baths if you haven't already done so before you go to bed. Many people swear they have helped their insomnia. So far, it hasn't worked for me but I feel that is due to operator error.

49er

[caffeinatedcfo]

I sleep in a couple of phases: I always wake after the first 3-4 hrs. I normally fall back asleep quickly, but last night I was up for 1.5 hr reading, then slept another 4 hrs.

[Sir NoddinOff]

Hi SleepInSeapac,

You might want to try magnesium epson salt baths if you haven't already done so before you go to bed. Many people swear they have helped their insomnia. So far, it hasn't worked for me but I feel that is due to operator error. 49er

I've been using Magnesium therapy for a while, for sleep and also because people with AF also tend to be low in the mineral. I hate baths so I rub on 'Magnesium Oil' ... found in almost all heath food stores. It's a spray that you rub it on your skin and it's absorbed like that. Just google it cuz there's millions of sources. Like 49er I'm still wondering if it is really effective or not.

[avi123]

Taking sleep medication while CPAPing.

It really depends on the cause of your sleep disorder.
Taking a 10 mg of Zolpidem ( generic Ambien) helped me a lot with my fragmented sleep for years, long before starting CPAP for OSA. When I started CPAPing, 3 years ago, I took half a tablet (5 mg) as soon as I mounted the mask at around 11:30 p.m. which let me sleep for 3 hours. Then after going to the BR I took another half a tablet which gave me 3 more hours of sleep. For the hangover the next morning I took two tablets of Tylenol and for the ingested air I took Pepto Bismol.
I learned about the value of Ambien when I was prescribed it at the hospital after a joint replacement (hip) operation. It’s a true miracle sleep drug as long as you don’t continue on it for long time because of addiction. About a year ago ago I decided to withdraw from it. So I was prescribed Xanax to help me with the withdrawal which I did in two weeks, by following TonyCog approach. See below.

Presently, I take one 0.5 Alprazolam tablet (not extended release} between 4 to 6 p.m. It helps both with my headache that I often get at that time and for sleep. Rarely, when I can't fall asleep within one hour after masking I take 0.5 mg Zolpidem (generic Ambien, half a tablet of 10 mg) and more rarely, if I can't fall asleep within the next hour I take another dose of 0.5 mg Zolpidem. NEVER MORE during 24 hours!


Sleep without Ambien!!

viewtopic.php?f=1&t=60835&p=570869


Also see my post here:

viewtopic.php?f=1&t=90927&p=836515#p836515

notice that this survey was bases on almost 9,000 sleep sufferers.

[tuzacat]

If you want to go all natural you might try hops tea and tart cherry capsules.

[Sheriff Buford]

I think you are experiencing your body's last opportunity to fight you putting on that piece of plastic on your face "and expect me to get some sleep" syndrome. Your body will give up... but not without a fight. This is its "last stand"! Hang in there... and win!!

Sheriff

[chunkyfrog]

Three things that often work: warm milk, sex, weed.
Also laughter; read or watch something utterly hilarious, at least until you get a good, deep belly-laugh.
Laughing is the most relaxing thing I know of.

[Sheriff Buford]

Three things that often work: warm milk, sex, weed.

Dang it, Froggie... don't make me come up there!!!

Sheriff

[SleepyInSeapac]

If you want to go all natural you might try hops tea and tart cherry capsules.

I have tried many, many things (au natural, of course), but nothing seems to help--but thanks, thanks to all for the suggestions as to supplements. As to man made chemicals, I moved over to the "alternative health care" side 20 or so years ago; don't do doctors and their drugs, although I must admit: I do see a cardiologist and swallow some of their pills.

I think you are experiencing your body's last opportunity to fight you putting on that piece of plastic on your face "and expect me to get some sleep" syndrome. Your body will give up... but not without a fight. This is its "last stand"! Hang in there... and win!!

Sheriff

This nocturnal behavior has been on and off for several years, long before cpap therapy. After struggling to find the right mask--well, I haven't really found it, but a nasal pillows, at least, is comfortable--I pretty much readily adapted to the therapy; and right off started to get a better nights sleep, not enough or perfect, but better. And, having been sleeping better with cpap, I was surprised to see this sequence of events begin again.

[louie1961]

You may want to talk to your doctor about reflux. I think that a lot of people have undiagnosed reflux and it wakes them up at night. I know it was waking me up, even though I had no heart burn. I take OTC zantac now, morning and night, and have modified my eating habits, and have much less of a problem.

One potentially simple fix: reset the pressure on your machine. Turn it off, turn it back on, and re initiate the ramp phase. I find that sometimes at night my machine is giving me so much pressure that I just can't go back to sleep at the same pressure.

Don't overlook the usefulness of OTC Benadryl as a sleep aid. Works wonders for my wife.

[herefishy]

I get my magnesium oil in a spray bottle - more convenient to apply to the legs, and am convinced it's a help.