How do I "train"myself to sleep longer?

jomac30 · Post by **jomac30** » Mon Feb 04, 2008 6:31 pm

In another post I read here it was suggested that someone train themself to get more sleep by going to bed earlier. I can get in bed at an early hour but I can't fall asleep. It can take me up to 3 or 4 hours to fall asleep and I don't know how to change this. I'm averaging 4 hours a night on cpap. Needless to say, I'm not seeing great results- I'm usually tired all day. I lack energy to do much. I would love to sleep a solid 8 hours some night just to see what it feels like to be rested. I've been on cpap 13 months and I don't see any results in my energy level. I see my sleep doc next month and hopefully he will change something otherwise why am I wearing this uncomfortable mask every night?
By the way, I was tested at 3 previous sleep labs by my primary care and after all 3, she didn't put me on cpap because she said even though I was having apneas my oxygen didn't get too low. PCP's need more education on cpap. She was very surprised that a sleep doctor put me on cpap after my 4th sleep study. She didn't think it was needed because my oxygen was not low enough. Good thing someone recommended this sleep doc to me!!

TerryB · Post by **TerryB** » Mon Feb 04, 2008 7:14 pm

Are you sure that your treatment is working properly? Are you checking your reports to be sure that you're not having leak issues? I use sleep aids to get to sleep quickly and wake up regularly after eight hours. You might look at Pur-Sleep scented products too to make the hask time more comfortable.

Good luck to you,
TerryB

RosemaryB · Post by **RosemaryB** » Mon Feb 04, 2008 8:58 pm

I use melatonin every night 2.5 mg. If I don't I wake up too soon. It helps me go to sleep and stay asleep. I used to use 5 HTP and it worked too, but melatonin is a hormone that dwindles as you age, so I thought I'd be replacing something that would be helpful in other ways.

There's a book by Dr. Barry Krakow and it's directed to people who have sleep issues in addition to those with sleep apnea, like insomnia. I got it but don't have time to read it. However, you might want to look at the thread and see if it might be helpful to you. It seemed like some suggestions in there that could help.

Don't give up on the cpap, but rather solve these additional problems and eventually have a great night's sleep. It sounds like you are having problems falling asleep but once you do, you do well with the cpap, right? If not, those are some problems to solve, too.

Wulfman · Post by **Wulfman** » Mon Feb 04, 2008 9:05 pm

jomac30,

Your profile says you have the M Series Pro machine which is a data-capable CPAP machine. Do you have the Encore Pro or Encore Viewer software and cardreader to download and see what's on your smartcard? Your profile says you have a "serial" card reader......most of them are USB.

Are you dozing off earlier in the evening before you go to bed?

Like Terry mentioned, it doesn't sound like your therapy is working very well.
Are you mouth leaking?

Den

angimarie · Post by **angimarie** » Tue Feb 05, 2008 12:36 am

Hi,
I am just like you! If I go to bed like early at 9, either I lay there for like 4 hours or I fall asleep (if REALLY tired) right away and wake up 2 hours later and am up all night.

argh!

I wish I had an answer for you! If you find one, please let me know.

-Angi

Guest · Post by **Guest** » Tue Feb 05, 2008 2:20 am

Hi,

Thers is another way to increase your early sleep...that is exercise that helps to increase your dozzing rate.

Mckooi

jomac30 · Post by **jomac30** » Tue Feb 05, 2008 10:05 am

I'm afraid to use a sleeping pill. I have a prescription for Rozerem, but I read some where that sleep aids could relax your throat more and cause more severe apneas. My apnea is already considered severe so I don't want to make it worse.
As far as my smartcard, I periodically send it to my DME to be read. I don't know how to tell if its serial or usb. I usually send the card in to be read if I try a different mask to see how its working.
When I go to my sleep doc next month I'm going to see if he recommends a different sleep study or a different type machine because I can't see using this every night with no results.
Someone mentioned exercise to fall asleep but I thought that made you more awake.
I can't wait to see the benefits of this cpap therapy. I've been waiting over a year. I hope something changes very soon.
I'm switching to a new DME because its closer to me and mainly because it has a mask fitting clinic. Hopefully I can report back in a few weeks and tell everone I've finally had a good night's sleep.

dieselgal · Post by **dieselgal** » Tue Feb 05, 2008 10:32 am

I don't understand. Why would your primary care Dr. think you don't need CPAP if you have severe apnea? What are your numbers, can you post them for us?
As for sleeping aids I don't like taking pills for everything but once in a while I give in and take something. I usually take something if I can't get any good rest for a couple of nights and then what I do is take 1/2 an ambien. That way I don't end up with a hangover effect and yet it lets me sleep a little more soundly than normal. I have looked at my numbers with and without the half ambien and I don't see more or less apneas.

jomac30 · Post by **jomac30** » Tue Feb 05, 2008 3:13 pm

My sleep study showed I stopped breathing 60 times an hour. My pressure is 13. Evidently my primary care thinks if your oxygen doesn't get low, you don't need cpap. Are these the numbers you mean?

For one sleep study I took an ambien but still took 2 hour to fall asleep.
Do you think Rozerem would relax my throat so much that I'd have more apneas even with cpap? I'm afraid I'll stop breathing altogether and no one would know because I'm alone.

deerslayer · Post by **deerslayer** » Tue Feb 05, 2008 4:24 pm

jomac30, dern man that ain't right. when the V A decided i needed to be on this thing (60) days ago. they told me to mail in the smart card after 30 days to check compliance. right then and there i got me another smart card,software & reader BEFORE i sent the original card in. i wanted to view the #'s & really wanted this deal to work. have been through 5 differant masks. Thanks to this site with all it's support & info i am now just getting #'s inline -AHI 2.6 ... U may need to take the reins at some point & not wait on answers from others *i sure hope you start getting the Zzzzzzzz you deserve !

sleepycarol · Post by **sleepycarol** » Tue Feb 05, 2008 4:42 pm

When you had your original three sleep studies didn't a sleep doctor read the results and then make recommendations to your PCP? My PCP ordered my sleep study BUT the sleep doctor interpreted the results, dictated the reports, and sent their recommendations to my PCP.

Do you have copies of your reports? There might be something else going on like silent GERD, PLMD, RLS, or other conditions. Your sleep reports might help you determine if anything else is going on.

Is the machine in your profile correct? Was wondering if your machine only reads compliance or is truly data capable. I am assuming you don't have an card reader as you would know if it was USB or serial. It is purchased seperately and is small and usually off white in color and you plug it in to your computer, then put your card in the slot, and use Encore Pro or Encore Viewer to read your card. If you are sending it to the DME to read are they giving you any feedback? IF you DO have Encore Pro or Encore Viewer and a card reader -- read your data and post that data here so we can see it to help you figure out what is going on.

jomac30 · Post by **jomac30** » Tue Feb 05, 2008 6:01 pm

My original sleep studies showed some apneas but I really wasn't able to sleep very long. I think that's why they were repeated at different labs.
It said I had restless limbs.
In my latest sleep study it said my restless limbs stopped once I was titrated to 13.
I have Gerd but I take Omeprazole for it.
My machine is a Respironics M pro with C-flex. The humidifier is attached to it.
I send the smartcard to the DME whenever I get a new mask to see if iis working. The DME was reluctant to send me the data. They wanted to send it directly to my sleep doc, but I argued with them that the report is for me I wanted to know if cpap was working on my apnea.
Where is the least expensive place to buy one of those card readers? Do I just insert my smartcard into it?

Thank you

sleepycarol · Post by **sleepycarol** » Tue Feb 05, 2008 8:33 pm

You will need the software along with the card reader in order to download your information on to your computer.

EncoreViewer is the software that will allow you to read the information and is available from cpap.com. Some members of the forum might know where you can get Encorepro, unfortunately I don't. I know that it is no longer available through retail outlets.

The card reader is needed to get the information off from the card and transfer it to your computer. It can be found at twofactors.com. I purchased mine from twofactors.com and if I remember correctly it was around $31.00 (includes postage).

I think in your case the software and card reader would be worth the investment to try to pin point your problem areas. It would allow you track your therapy daily or weekly (at first I downloaded daily but now do it weekly). It would let you know how your leak rate is, your apneas, etc. and if you are having trouble members here can help you figure out how to fix them hopefully.

My GERD has been difficult to get under control. I was taking two Prilosec (what you are taking) daily and still having flair ups. The doctor switched me to Nexium and it really helped -- but my insurance will not cover it and so am trying Prevacid. The Prevacid is not working nearly as well as the Nexium and the next visit at the doctors I am going to talk to her about it. It might be causing you more problems than you realize.

If you have your last set of data from the DME you might post some of it here so others more knowledgeable might give you some hints on how to tweak your therapy.

Machine	Mask

Additional Comments: straight cpap 12.20 AHI avg.0.79

How do I "train"myself to sleep longer?

How do I "train"myself to sleep longer?

Thanks everyone