Any tips for insomnia?

[DmxDex]

Had insomnia a good chunk of my life, Im positive i have had sleep apnea since i was a child now 35. Insomnia is a bugger, and starting CPAP a few weeks ago seems to have made it worse, Im all for CPAP though as i want my life to get better and improve. Is drugs really the only way forward? Or does sticking with CPAP improve insomnia?

[Pugsy]

CPAP can help with insomnia issues but only if the insomnia is related to sleep apnea events or airway issues.
If the insomnia is caused by something else (and the list of potential culprits is miles long) then cpap is unlikely to help.

You might start by reading this.
Someone who had significant insomnia issues prior to having airway/apnea issues.
http://adventures-in-hosehead-land.blog ... er_19.html

[Deborah K.]

I had insomnia for many years before going on apap. I eventually got help from my doctor and take Trazodone at night. Since using my machine I experimented to see how I would do without the medicine. Unfortunately I still need it. Things may improve for you as you adjust to using your machine. I gather that this happens for some but not for others. I hope using your machine solves insomnia for you. Best of luck!

[TomRogers]

I had horrible insomnia by the time I first started PAP therapy, especially with sleep-onset. Even with medication at first I was not able to adjust. I ended up doing a Cognitive Behavioral Therapy for Insomnia (CBT-I) program with a therapist at a sleep clinic and it worked wonders. It still was a long process but the effort was worth it. After six weeks I was able to tolerate PAP for 6-7 hours almost every night. Before the program I never slept a single minute with the machine on. My therapist said that almost everyone who thinks they'll never be able to tolerate PAP is able to after a period of time.
Hope this is helpful,
Tom

[Popozeto]

Actually going through this right now after 2 weeks of insomnia sleeping 2hrs a night and waking with extreme anxiety, now on the CBT1 program. Btw my sleep study showed i have mild sleep apnea. But i had never showed signs of anxiety. Did the cbt1 program work? Now i have anxiety to use the mask.

[TomRogers]

I also had mild sleep apnea- AHI 7, but RDI 33 consistent with UARS. Since my symptoms started as just sleep-onset insomnia, I had been through CBT-I twice, failed each time, before I realized I had a sleep disorder. Once I got on a PAP that worked for me but struggled to fall asleep with it on, I did CBT-I and it helped me be able to wear it most of the night. Also, after I had sleep apnea surgery and did CBT-I for a fourth time, it worked really well. I think when you have sleep apnea the actual improving of your sleep quality through improving your airway is vital foe the program to work. At least it was for me. I hope this helps
Tom

[Megs78]

I went through some intensive CBT for insomnia and poor sleep hygiene before my sleep study and diagnosis. I’ve found it harder to fall asleep with the mask on so have fallen back on some of those CBT tactics, including using white noise and basic meditation.

[RNeil]

I suffered from chronic insomnia before and after starting CPAP. Look at the link above regarding CPAP induced insomnia and Google cognitive behavioral therapy for insomnia. I overcame my insomnia with CBT-I. It took several months to unlearn habits developed over years. I had help from a therapist, but you can do it on your own. My therapist was actually a psychologist in training at a university.

[Architect]

I've had chronic insomnia majority of my life, I tried every medication, from prescription to otc Melatonin, Kava, some worked well, but waking up like dawn of the dead from medication was unpleasant. Really disliked the feeling.

2 years ago, I went to a stress management course, and learned tremendous information, how to relax/sleep etc..... At first I thought yeah right. I'm to stressed out about life to sleep.

Long story short, what cured my insomnia was reading stress workbook provided by class and listening to Jason Stephenson guided sleep meditation, recommended by stress class. Took me several weeks, afterwards I was able to sleep, without guided meditation. Wish you well.......