Frequent wakeups with mild OSA -- help me interpret OSCAR?

Also, here are much more details from the study itself... again note that most of the night was on my back as instructed, though I still had (fewer) events on my side. At home I always sleep on my side and seem to stay on my side through the night.

https://imgur.com/a/UD0jeV3

It also seems like I have a ton of arousals during the study that are not caused by apnea events. But my sleep doctors never went over any of this data with me and helped me break it down so I am in the dark.

I'm mystified why they made you try to sleep on your back. I wish we could have seen a study for which you slept in your usual positions.

Yes, you do have mostly spontaneous arousals -- those that are not related to respiratory effort. That's frustrating, since there doesn't seem to be any good explanation for why they occur. For example, you didn't exhibit leg movements.

I took a quick look at your sleephq files. I'm seeing a lot of unstable breathing (including those "football-shaped" periods) and flow-limited inhalation (even when FLs are not flagged). I also see that you've changed your EPR level several times.

I'd be curious to know what Ozij and Pugsy would think about changing several variables at once, aimed at seeing how you respond to settings that minimize the risk of sleep disruption from the settings themselves. I have in mind something like min = max = 10 or 11, plus EPR of 3. The idea would be to prevent your FLs from driving your pressure up, while using EPR to do its best in smoothing your inhalation. FLs may be making no difference to your sleep, but then again they might. Maybe worth trying to do what you can to minimize them.

Whatever you decide to try, do stick with your settings for at least several nights, unless they're a disaster. One night, or even three, isn't a good enough sampling, given how variable sleep can be for all kinds of reasons.

Meanwhile, take a look at these guidelines for better sleep. I ignored them until I got really desperate, and then I found they did truly help.

• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
• Set a bedtime that is early enough for you to get at least 7 hours of sleep.
• Don’t go to bed unless you are sleepy.
• If you don’t fall asleep after 20 minutes, get out of bed.
• Establish a relaxing bedtime routine.
• Use your bed only for sleep and sex.
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
• Exercise regularly and maintain a healthy diet.
• Avoid consuming caffeine in the late afternoon or evening.
• Avoid consuming alcohol before bedtime.
• Reduce your fluid intake before bedtime.

Miss Emerita wrote: ↑

Tue Dec 26, 2023 12:56 pm

Whatever you decide to try, do stick with your settings for at least several nights, unless they're a disaster. One night, or even three, isn't a good enough sampling, given how variable sleep can be for all kinds of reasons.

Usually, changing several variables at once simply confuses us, since we don't really know what caused hat. However, starting out with a number of changes in order to create a baseline, when we don't actually have one is not such a bad idea. Go for it, and stick to it.

Years of sleep disrupted by apnea can get us out of the habit of sleeping and we need re-training.
I've been through same path as Miss E's far as insomnia is concerned.

Miss Emerita wrote: ↑

Tue Dec 26, 2023 12:56 pm

Meanwhile, take a look at these guidelines for better sleep. I ignored them until I got really desperate, and then I found they did truly help.

Same for me.

• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
• Set a bedtime that is early enough for you to get at least 7 hours of sleep.
• Don’t go to bed unless you are sleepy.
• If you don’t fall asleep after 20 minutes, get out of bed.
• Establish a relaxing bedtime routine.
• Use your bed only for sleep and sex.
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
• Exercise regularly and maintain a healthy diet.
• Avoid consuming caffeine in the late afternoon or evening.
• Avoid consuming alcohol before bedtime.
• Reduce your fluid intake before bedtime.

As for putting you on your back during the study, I can see a number reasons for doing that:

• They have to check for the wors case scenario
• They can't trust your report of your sleep position (nor anyone else's self report)
• They want you covered in case you should end up sleeping on your back - whether as part of adapting to CPAP or for any other reason

I will add that before starting CPAP therapy, I had unconsciously adapted to sleeping on my stomach, because that was when I had the least apneas. After CPAP therapy became successful, I reverted to my original favorite: side sleeping.