What if Optimizing Pressures Doesn't Fix Sleep?

General Discussion on any topic relating to CPAP and/or Sleep Apnea.
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lazarus
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What if Optimizing Pressures Doesn't Fix Sleep?

Post by lazarus » Wed May 11, 2022 10:16 am

Home-machine reports and patient-software reports are great, but not all sleep-breathing disturbances can be solved by tweaking pressures. Optimizing pressures is often the go-to hammer for improving a sleep report because solving obstruction without creating other issues is often the first and most-effective step. But the other sleep-hygiene-related tools in the toolbox that are often overlooked can also do a lot to improve sleep.

Consider for a moment the Four Big P's: Pain, Personal, Physical, and Pills.
  • Pain, including very mild discomfort, is a common issue in getting a good night's sleep. Sleeping on a good mattress in a properly ventilated temperature-controlled room while keeping feet warm can make a huge difference for some, whenever that is possible. Using earplugs and an eye mask can keep the room feeling comfortably quiet and dark even when it really isn't. Of course, the effects of major pain may not be as easy to solve as such slight discomforts, but knowing that the tweaking of pressures may not be the key factor to cleaning up the home sleep report can at least save some frustration chasing the, uh, wind, when wind isn't the real issue--assuming that obstruction is being prevented in a way that does not cause other problems during sleep.
  • Personal relationship problems, especially when our feelings have been hurt, seem to have even more of an effect on sleep than, for example, financial worries or anxieties about our health or the health of our loved ones. We can't solve all issues of personal conflict, but we can still do all we can so that we can try to find contentment in what we have done to put it behind us. Replaying the past can get us caught in a loop, if we aren't careful. Keeping our conscience clear about what we personally have done to fix things, or at least not to make them worse, may not solve everything, but doing our part is still worth it in the pursuit of good sleep, among other things.
  • Physical activity, especially early in the morning and outdoors, can do wonders for sleep that night. Getting sweaty and winded for an hour or so, if safe to do so, can pay off in multiple ways. Perhaps that wasn't possible when our OSA was severe. Could it be possible now? Having to get up early to walk to the barn to milk the cows may have been more of a blessing than a curse of the old days. And people today who go for a morning run may not be doing it just because they find it fun and invigorating--they may just enjoy how much better life works when they do it, considering how much better their sleep gets over time. Walking at a good pace can do as much good as running. Try it for a few weeks, if you haven't already.
  • Pills are, for many of us, a part of life now. But which pills and when they are taken can make a big difference in our sleep. Is your doctor aware how some of the pills you take may be affecting your sleep? Is he or she willing to work with you on tweaking which med you take and when, to see if that improves things for you? Switching to a different med or taking a med at a different time may accomplish a lot. Even common substances, such as caffeine and alcohol, can wreak havoc on sleep for those particularly sensitive to them. Might it be worth it to try coming completely off them for a few weeks to see how much that improves your sleep? Only you know the answer. If there is no improvement, they will still be available, right?
This board is about CPAP and sleep apnea. But there IS more to sleep than that.

What tweaks to your life beyond optimizing PAP pressures have had the most effects on your sleep? What did I get wrong above? Feel free to comment below. Anything should be on-topic for this!

Sleep well, friends.

-Jeff
"As long as we are fortunate enough to be breathing, we will breathe in, breathe through, breathe deep, breathe out. And I'm a doctor now, so I know how breathing works."--Taylor Swift after her honorary “Doctor of Fine Arts” degree from NYU.

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zonker
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by zonker » Wed May 11, 2022 11:12 am

lazarus wrote:
Wed May 11, 2022 10:16 am


What tweaks to your life beyond optimizing PAP pressures have had the most effects on your sleep? What did I get wrong above? Feel free to comment below. Anything should be on-topic for this!

Sleep well, friends.

-Jeff
this is quite the timely post, from my point of view.

for almost 7 years, i've been chasing 0, though i've been telling myself i haven't been doing that. and i've managed to do a good job of self deception, until recently. trying for that ahi of 0 has been hard to do. and recently, i had three nights in a row with 0.

but i didn't sleep any better. i'm now trying to devote myself to COMFORT to see if that brings better sleep. and yeah, that means some high ahi, but i've got to figure out what's best for my sleep.

i've been keeping a sleep journal since the beginning of the year. however, it was a physically tiny notebook, so couldn't get a lot down on paper. switched a week ago to a larger format and now i can get detail down on paper. i'm hoping this will help me spot trends that can help me get good sleep.

one of the things that i've noticed about my sleep, even before keeping the journal, is that i have a better chance of "good sleep" if i get a good series of light exercise during the day. i refer to it as movement so that i don't feel like i'm over exerting myself. it works, but i still find i have too many days when it seems very easy to let that "movement" slide while i'm typing on a keyboard.

oh, wait....
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lazarus
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by lazarus » Wed May 11, 2022 11:43 am

zonker wrote:
Wed May 11, 2022 11:12 am
timely post, from my point of view.
I actually had typed all that into your thread first, in response to some things you and Pugsy mentioned there, but then I lost it all somehow.

So then I got to thinking that you might be the one guy on the planet whose thread I didn't want to hijack. So I retyped it to work it up into this separate standalone thread. No need gumming up yours.

I really appreciate how patient you are being with all this stuff, sir. And I like how you pay close attention to what Pugsy says. If only everyone who came here and started a thread did!

Keep at it. You deserve some good Z's, Z-man.
"As long as we are fortunate enough to be breathing, we will breathe in, breathe through, breathe deep, breathe out. And I'm a doctor now, so I know how breathing works."--Taylor Swift after her honorary “Doctor of Fine Arts” degree from NYU.

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Miss Emerita
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by Miss Emerita » Wed May 11, 2022 2:53 pm

Such a good post, lazarus -- thank you!
Oscar software is available at https://www.sleepfiles.com/OSCAR/

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Rubicon
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by Rubicon » Wed May 11, 2022 3:24 pm

Judicious use of naps when appropriate.

Diet including time of day when you eat. IMO this is a biggie.

Use diet and exercise to manipulate adenosine to your advantage.

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lazarus
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by lazarus » Wed May 11, 2022 4:08 pm

Rubicon wrote:
Wed May 11, 2022 3:24 pm
. . . time of day when you eat. IMO this is a biggie.
Wow. I completely forgot about that one! And I definitely agree. I guess I could add it, but I'd have to spell it "phood" so it would start with a "p."

Thank you.
"As long as we are fortunate enough to be breathing, we will breathe in, breathe through, breathe deep, breathe out. And I'm a doctor now, so I know how breathing works."--Taylor Swift after her honorary “Doctor of Fine Arts” degree from NYU.

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lazarus
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by lazarus » Wed May 11, 2022 4:09 pm

Miss Emerita wrote:
Wed May 11, 2022 2:53 pm
Such a good post, lazarus -- thank you!
I probably stole most of it from your posts over the years. But thank you.
"As long as we are fortunate enough to be breathing, we will breathe in, breathe through, breathe deep, breathe out. And I'm a doctor now, so I know how breathing works."--Taylor Swift after her honorary “Doctor of Fine Arts” degree from NYU.

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zonker
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by zonker » Wed May 11, 2022 5:15 pm

lazarus wrote:
Wed May 11, 2022 11:43 am


Keep at it. You deserve some good Z's, Z-man.
Image
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Rubicon
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by Rubicon » Thu May 12, 2022 3:51 am

lazarus wrote:
Wed May 11, 2022 4:08 pm
I guess I could add it, but I'd have to spell it "phood" so it would start with a "p."
What, just use "pfood".

Pfister gets away with it.

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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by chunkyfrog » Thu May 12, 2022 9:21 am

Pizza already begins with "p".

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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by Architect » Thu May 12, 2022 1:19 pm

Hello, room temperature is very crucial for me, specially in summer months. Temps are getting hotter by the year, ac systems cannot keep up in southern states. I've noticed, room temps has to be within my comfort zone of 65-67 degrees for me to sleep comfortably.

My home ac system set to 68 degrees during the night, but my bedroom digital stat revealed 77-78 degrees, another stat in living showed 72, before sleep. Any other time of year, house is comfortable. Summer months is dreadful.

So, I purchased a portable AC unit, to keep temps 65-67 degrees in my bedroom. Problem solved.

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zonker
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by zonker » Thu May 12, 2022 5:12 pm

Architect wrote:
Thu May 12, 2022 1:19 pm
Hello, room temperature is very crucial for me, specially in summer months.
i agree 100 percent. my comfort zone is even lower, 64 degrees. i can tolerate it up to 68, but 64 is just perfect for me.

even unrelated to sleep, i've long since been a bigger fan of the winter months. i feel in winter, if i'm cold, i can always put on more layers. and while i can take off layers during the summer, at a certain point, somebody is going to complain!
:lol: :lol: :lol:
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lazarus
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by lazarus » Thu May 12, 2022 8:38 pm

zonker wrote:
Thu May 12, 2022 5:12 pm
comfort zone
Wife is a 68 with ceiling fan on high. I'm a calm flat 72. She wins. So, blankets and socks in summer for me.
"As long as we are fortunate enough to be breathing, we will breathe in, breathe through, breathe deep, breathe out. And I'm a doctor now, so I know how breathing works."--Taylor Swift after her honorary “Doctor of Fine Arts” degree from NYU.

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zonker
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by zonker » Thu May 12, 2022 8:50 pm

lazarus wrote:
Thu May 12, 2022 8:38 pm
zonker wrote:
Thu May 12, 2022 5:12 pm
comfort zone
Wife is a 68 with ceiling fan on high. I'm a calm flat 72. She wins. So, blankets and socks in summer for me.
happy wife, happy life.

btw, does she have sleep apnea too?
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lazarus
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Re: What if Optimizing Pressures Doesn't Fix Sleep?

Post by lazarus » Thu May 12, 2022 8:56 pm

zonker wrote:
Thu May 12, 2022 8:50 pm
does she have sleep apnea too?
No, sir. But she is VERY supportive.
"As long as we are fortunate enough to be breathing, we will breathe in, breathe through, breathe deep, breathe out. And I'm a doctor now, so I know how breathing works."--Taylor Swift after her honorary “Doctor of Fine Arts” degree from NYU.