Had UPPP, Do I Have To Get A New Doc, To Get Help With This?

[SaltLakeJan]

Muffy,

My eyes and sleep are a bit better, and checked out some sites on Cpaptalk.com this A.M., found what I call your "Inspired Proclamation" to B.B. Only it sounded like you were talking to me.

There are many factors in my life that I can't control, however I can work on improving my sleep architecture. My mother told me I was born with insonmia. Perhaps so, but I have never made a conscious effort to improve my sleep habits.

The sleep deprevitation caused by Prednisolone has been a great motivator. I don't know how many times I can go through this without a serious effect to my health.

Muffy, that was a great post. Thanks for your creative ability to see to the heart of a problem.

Jan

[SaltLakeJan]

I popped into bed at 10:15. Couldn't sleep & popped back out at 10:50. Read sections of T Scott Johnson's book, "The Phantom of the Night" Felt myself getting SLEEPY 'bout 11:30, went back to bed and fell a SLEEP. I awakened several times during the night, & slept lightly, but when I awoke, I deviated from my usual ways, and did not turn on T.V. Later when I awakened, I did not look at the clock, and was able to resist watching "Morning Joe" That is a big for me.

I got some early "Bright Light" I guess lying on the wet grass taking pictures of my blooming flowers counts. (taking picture time was brief)

Muffy, Your post to BB, inspired me to change things in my life, that need changing. It is brilliant. I sincerely hope I have the tenacity to follow the basic thoughts I have posted in a Word document. I plan to record my success and problems there.

Perhaps the old saying, "Misery likes company" is appropiate here. BB is encouraging me, and I want us both to be able to make these changes in our lives.

You and I are both self-admitted night-owls. If I can get my butt into bed at 10:30, you most likely can too! (To be honest, I didn't think it would really make much difference, but it does seem to be doing just that. Even one more hour of sleep for me is a real bonus, so I'm going to keep at it and see how much better things can get. I'm still tired during the day, but I didn't have to take a nap today. A small improvement, but one I can hold onto and hope for even better results as time goes on.) Old habits die hard, and it's not always easy to make adjustments at this point in life; but it CAN be done, and I have confidence in you.

Small goals with big effort seems to work best for me. So I'll just keep pluggin' along, and we'll see how things go. I feel like I'm on the right road, at least.

Join me, won't you?

BB, thaks for your encouragement. Will the earth shake if we both get to bed aby 10:30 tonight

Jan

[BleepingBeauty]

Will the earth shake if we both get to bed aby 10:30 tonight

Jan

If we both jump on our beds, then perhaps it will.

I don't have any trouble falling asleep, but Muffy's suggestions re: pre-bedtime relaxation techniques could very well benefit you. (BlackSpinner seems to know a lot about this, too, and she may be able to offer more suggestions on relaxation.) Implement these ideas in whatever way works for you. None of our bad habits is set in stone; they're just habits, and they can be changed.

GO, girl! We're walking this path together, and we can give each other a boost whenever needed. One of the most important aspects of a new direction for me is not beating myself up too badly if/when I deviate from the plan. (It's been easy for me to throw up my hands, tell myself I blew it, and forget about continuing down that new road.) I have to just allow myself my human foibles, get back up, dust myself off, and keep going.

I'm rooting for you!

[SaltLakeJan]

Hi BB

SaltLakeJan wrote:
Will the earth shake if we both get to bed aby 10:30 tonight

Jan

If we both jump on our beds, then perhaps it will.

You said

GO, girl! We're walking

So I walked - & walked, I was tired to begin with but I got a little energy and kept walking.

Went to bed at 10:22, estimate sleep by 10:30 - and slept till 10:10 this a.m. I don't think I have ever done that. I give you the credit, for SUPER ENCOURAGEMENT. Thanks B.B. Jan

[BleepingBeauty]

You said

GO, girl! We're walking

So I walked - & walked, I was tired to begin with but I got a little energy and kept walking.

Went to bed at 10:22, estimate sleep by 10:30 - and slept till 10:10 this a.m. I don't think I have ever done that. I give you the credit, for SUPER ENCOURAGEMENT. Thanks B.B. Jan

That's awesome, Jan, and I'm jealous!

Just a note, though: Check my thread, where Muffy recently posted a graph showing the amount of sleep time we should all be trying to achieve. Seems too much sleep can be a problem, too, although I'm guessing you're just making up for a lot of sleep debt with last night's nearly 12-hour marathon.

The important question is: Do you feel better today? I hope the answer is yes! (Hope your eye problem is getting better, too.)

I actually accomplished a quick workout on my HealthRider yesterday (their updated version of my old machine is here if anyone's interested). I have to keep a close eye on my heart rate when I do any form of cardio exercise, as I tend to go overboard if I'm not careful. (I had to drop a really enjoyable aerobics class years ago because my heart was racing way too fast after each routine.) My nutritionist gave me a good guideline to follow (17-22 beats every 10 seconds), so I stayed within those limits and felt okay at that pace. My calves, thighs and upper back muscles are a little sore today, so I know I'm doing something right.

I'll keep at it, trying to increase the amount of time I spend on the machine each day. I do like to walk, but the summer heat is approaching, and I can be more consistent with indoor exercise. I spent a lot of money on this machine a long time ago; might as well get some good use out of it.

I'm sure mar, -SWS, Muffy, and everyone else will be happy to read your post this morning! Keep goin', girl, and I will, too!

[SaltLakeJan]

Mornin' BB

If it hurts, you did something right: "

I actually accomplished a quick workout on my HealthRider yesterday I have to keep a close eye on my heart rate when I do any form of cardio exercise, as I tend to go overboard if I'm not careful. (I had to drop a really enjoyable aerobics class years ago because my heart was racing way too fast after each routine.) My nutritionist gave me a good guideline to follow (17-22 beats every 10 seconds), so I stayed within those limits and felt okay at that pace. My calves, thighs and upper back muscles are a little sore today, so I know I'm doing something right.

Congratulations!! It is hard to begin a regular exercise program, but once we get in the habit, i'll be like second nature Ok, it won't be second nature, but it will be easier.
You are GOING places BB!

Yesterday on your thread, Muffy said to watch for the time you become sleepy. (I'm keeping the details on my Word Thread) About 8 pm I noticed a sleepy feeling. That feeling was familar, it is one I have fought against most of my life - didn't want to miss anything.

I started getting really sleepy about 8:30, minimized my bed routine - in bed by 8:45, probably asleep at 9 pm. that was great, I wanted to have a low sleep latency for my Sleep Test 6-7-09. I have talked to the place where my sleep study will be held, they tell me they awaken you just after 5 p.m. Which is an ungoldly hour. Anyway when I awakened at 4:30 this morning, I thought I was practicing for both ends of my sleep test. When I counted on my fingers, I slept 7.5 hours last night. I am pleased to get a reasonable amount of sleep, but what do you do for fun at 4:30 in the morning. JAN

[BleepingBeauty]

Mornin' BB
Congratulations!! It is hard to begin a regular exercise program, but once we get in the habit, i'll be like second nature Ok, it won't be second nature, but it will be easier.
You are GOING places BB!

Hi, Jan. Thanks! It is hard to get into the groove, and it would be nice if exercise became "second nature" to me. I'd also dearly love to feel that "natural high" that people have talked about for years - that release of endorphins when you exercise that makes you feel great. Can't say I've ever experienced that, but it would be nice.

Yesterday on your thread, Muffy said to watch for the time you become sleepy. (I'm keeping the details on my Word Thread) About 8 pm I noticed a sleepy feeling. That feeling was familar, it is one I have fought against most of my life - didn't want to miss anything.

I started getting really sleepy about 8:30, minimized my bed routine - in bed by 8:45, probably asleep at 9 pm. that was great, I wanted to have a low sleep latency for my Sleep Test 6-7-09. I have talked to the place where my sleep study will be held, they tell me they awaken you just after 5 p.m. Which is an ungoldly hour. Anyway when I awakened at 4:30 this morning, I thought I was practicing for both ends of my sleep test. When I counted on my fingers, I slept 7.5 hours last night. I am pleased to get a reasonable amount of sleep, but what do you do for fun at 4:30 in the morning. JAN

Well, your new sleep schedule sounds much better than the old one. Re: sleep study awakening time, the last one I had was the ONLY one (out of five) where I was allowed to sleep until 7:00 a.m. (and I was astounded that I was not only allowed, but able to do just that). During my previous four studies, the tech woke me between 5:30 and 6:00.

As to what I do when I'm up as early as you were today? Well, "fun" is a relative term and has different meanings for everyone. At that hour, the dawn is breaking, and the wildlife is up and about. Sometimes I just sit at the window with my coffee, camera at the ready, and watch what's going on outside. Or I might play games on the computer or watch TV (the news or something I've recorded on my DVR). Lately, I come here to check in and see what's happening with all of my new friends on this forum.

[SaltLakeJan]

Yesterday was a loooooooooooong day. up at 4:30 am. busy all day, tried bed at 9:30 pm. Maybe too tired to be sleepy.
Finally got to sleep around 11 pm. Had three distinct awakening periods. First at 1:30 was rather long, other two briefer.Awakened at 6:30. Dah and drum roll,sleep = 7.5 hours. With the long awake period ('bout 45 min) I didn't get 7.5 hours of sleep.


5 days to sleep study
Jan

[Kiralynx]

If it hurts, you did something right:

Jan,

Actually, the therapist who taught me my water-based core-strengthening exercises said that if you hurt, you're doing something wrong -- that you should feel better after exercise.

I started with 10 repetitions of each of 18 exercises. Before my surgery, I built up to 80 reps.

Since the surgery, I can't do more than 40 reps without hurting, so the therapist said to stop there, and do something else if I insist on doing more exercise. So I've added an hour of deep-water swim-walking.

If I hurt when I get out, I did something wrong. Most times, I hurt if I don't do the routine at least three times a week.

[-SWS]

Jan, I'm delighted to hear about your sleep hygiene improvements and even exercise in light of your bout with conjunctivitis. You are one trooper... That's for sure!

Good luck with your upcoming sleep study as well!

[SaltLakeJan]

Kira,
I agree with you, and I don't. That's an ambiguous statement, but it depends on your physical ability. When I have been exercising regularily for a long time, and I want to reach another level, I push until my muscles feel tired, not exhausted. I do a very good stretching on the muscles I over-used & Iusually ice the quads and hamstrings, the big muscles, take a ibuprohen (if my stomach will permit). The next day, the muscles I pushed hurt, and I do some gentle stretching, followed by a warm shower. And I feel a new level of energy during the day.

We are all different, I am too beat up, to even attempt this now. This is part I agree with you 100%. If I overdid at this point, I would probably start a fibromyalgia flare. At the least It would set me back for several days.

When my Fibromyalgia was causing me so much pain, I paid a huge price if I over did. Warm pool therapy was a lifesaver for me at that time. I could keep my joints moving. After, I liked to do long slow backstroke in the deep end. That stroke helped my posture, and I felt every muscle moving in harmony.

I believe you have to know your body, what kind of aches/pains do you have. Are there structural problems, and what is the level of your current physical fitness? On that basis, I still agree and don't. You have to know yourself.

You are 100% right for both of us now, but when I get answers from my Sleep Study, I want to do more than the mild exercise I am doing now.

Jan

[Kiralynx]

I agree with you, and I don't. That's an ambiguous statement, but it depends on your physical ability.

Agreed -- keep in mind that my therapist works with people who have had strokes, people who have had joint replacements, and people with activity-related injuries.

I believe you have to know your body, what kind of aches/pains do you have. Are there structural problems, and what is the level of your current physical fitness? On that basis, I still agree and don't. You have to know yourself.

This is where each individual is different, and why there is no "one size fits all" exercise program. I've gone round the bend with "bright and perky" young "trainers" who have no concept of what it's like to have pain knees or hips or back.

You are 100% right for both of us now, but when I get answers from my Sleep Study, I want to do more than the mild exercise I am doing now.

Indeed. I'm still trying to get back to the exercise levels I had before my surgery. It's slow going, reaching for health.

[SaltLakeJan]

what the heck happened to my sleep program that seemed to be working so well? Why has it vanished, leaving me either tossing & turning or getting uup to read YET another chapter in my book? Why when this is Saturday night, and my sleep study will be Tuesday night - have I had a light doze for 3 nights instead of a refreshing night's sleep?

I can be patient and let things work their way out, but I am relying on information from this sleep study to relate to sleep apnea treatment. and If I only doze, as I have, I won't get anything helpful. I have been drifting off finally about 2 pm, into what I could call a preliminary stage in sleeping, but it hasn't progressing into anything beyond light/almost awake state.

I printed out Muffy's sleep recommendations for B.B. I don't do daytime naps, but most of the things apply to me, and I have FOLLOWED ALL OF THEM. No Caffeine, and not watching T.V. when I awaken in the night, were two I thought would be hard, but I want to leave insomnia behind, and they worked out well.

I am suspicious that the effects of the recent seven days of cortisone for conjunctivitis are causing this sleep disturbance.

I have two nights to get this worked out. Any suggestions to break insomnia, anyone??

Jan

[BleepingBeauty]

what the heck happened to my sleep program that seemed to be working so well? Why has it vanished, leaving me either tossing & turning or getting uup to read YET another chapter in my book? Why when this is Saturday night, and my sleep study will be Tuesday night - have I had a light doze for 3 nights instead of a refreshing night's sleep?

I can be patient and let things work their way out, but I am relying on information from this sleep study to relate to sleep apnea treatment. and If I only doze, as I have, I won't get anything helpful. I have been drifting off finally about 2 pm, into what I could call a preliminary stage in sleeping, but it hasn't progressing into anything beyond light/almost awake state.

I printed out Muffy's sleep recommendations for B.B. I don't do daytime naps, but most of the things apply to me, and I have FOLLOWED ALL OF THEM. No Caffeine, and not watching T.V. when I awaken in the night, were two I thought would be hard, but I want to leave insomnia behind, and they worked out well.

I am suspicious that the effects of the recent seven days of cortisone for conjunctivitis are causing this sleep disturbance.

I have two nights to get this worked out. Any suggestions to break insomnia, anyone??

Jan

Hi, Jan. I'm sorry to hear you're having difficulty with your new sleep hygiene regimen. As a layperson, I can only offer two tidbits of info/advice:

1. I know from my sleep studies that my perception of my sleep can be way off from the reality. Considering the circumstances involved, I don't feel like I sleep well enough in the lab for the tech to gather good data, but I'm always surprised when I get the report and see how deeply I actually did sleep. My perception of sleep onset has also been off; felt like it took a longer period of time for me to fall asleep than the report says it did. So your perception could be off. (Not saying it is off, but it could be.)

2. You may be exacerbating the problem because you have a "deadline" in mind re: your upcoming sleep study. Worrying about not getting enough sleep before the deadline is only going to make it harder to do just that. (I know it's much easier to say "Stop worrying" than it is to actually do it, but worrying will only make it harder to relax your mind and get the sleep you need.)

There have been some good suggestions posted re: relaxation techniques before bedtime (a hot bath, for instance). Those kinds of things will relax the body, but you have to figure out how to shut down the mind, too. I hope others here with more experience in this arena than I will offer more info. Perhaps something as simple as deep-breathing will help?

Hang in there, Jan. We're all rooting for you.

[SaltLakeJan]

Thanks Beauty,

I know you have serious health issues you are trying to resolve, but you took the time to send a compassionate and encouraging post to me. Plus, you got right to my fears that I wouldn't be able to sleep . . . at the sleep study.

"

2. You may be exacerbating the problem because you have a "deadline" in mind re: your upcoming sleep study. Worrying about not getting enough sleep before the deadline is only going to make it harder to do just that. (I know it's much easier to say "Stop worrying" than it is to actually do it, but worrying will only make it harder to relax your mind and get the sleep you need.)

A short time ago we didn't know each other, and now you have given me extra ordinary support. Thanks

"

Hang in there, Jan. We're all rooting for you.

Why is is that words from someone else have more impact, more power than when you say the same words to yourself
But B.B. words got me up again. Thanks Buddy. And after Beauty's "Pep Talk" I planned my day. I knew that I didn't have the energy for Energetic Exercise, but I knewI had to do something to relax me, and that would help me sleep. And so . . .One of my favorite things to is go to a nursery where they have boundless plants/flowers/huge pots/shrubs. Well B.B. you get the idea - but there was one little problem, it has been raining here for a week, and was raining yesterday morning. Duh, what are umbrella's for???

I dragged my tired self to one of my favorite PLANT PLACES. The rain was steadily dripping down, but those plants were calling to me, & Umbrella and I got out of the car. I roamed, up and down the isles, I considered how every plant would look if I planted it in our yard. . I walked slowly, with many pauses to look at the blooming beauties, but I kept moving for 3 hours, I was tired when I came home but relaxed. I hadn't planned too well for my shoes, I wore leather slipon's, they are now soggy, extra wide, muddy slipon's.

B.B. Your words had power, they got me out of my doldrums, , I didn't exactly get exercise, but I got movement, and
distraction. When bedtime approached, I thought about the pleasant day and by the magic hour of 10:30 I was in bed and on my way to sleep. I can hear you say, Wonderful, Wonderful, Jan, but can i whine about one part of going to bed so early is that what do you do when you awaken at the ungodly hour of 6 A.m.?? I find something to distract me, I come to cpaptalk.com and read the Posts.

Thanks again for the encouragement B.B You are absolutely the greatest!!!!! JAN