Side Sleepers - Need Some Advice

Since I started treatment about 8 months ago, I've greatly cut down the number of times I awaken at night. My bathroom trips are reduced from many to one. But I still feel like I'm waking up way too often. Sometimes it is to adjust a leaking mask, but other times I know it is not. I wake up every time I roll over and I seem to do that alot. So I've been paying better attention to why I'm rolling over so much. I'm thinking that it is because my shoulder aches. You see, as a side sleeper, I sleep with my arm up either under my head or not quite under my head but under my pillow. I'm realizing that it hurts to do that after a bit of time.

My question to other side sleepers then is do you have any suggestions on how to remedy this? Where do you put your arm?

Thanks! Happy New Year!

Ruby, I used to sleep mostly on my back. I would first fall asleep on my side then go to my back after I fell asleep. Once I started cpap I tried my best not to sleep on my back to reduce pressure requirements. I now sleep mostly on my side. I found out when I first started sleeping through the night or only getting up for one trip, that I would wake up in the am and be somewhat sore. I have injuries in both soulders, both knees and one ankle. I find if I don't move them occasionally they get stiff and hurt. That's what was happening to me at night. I wasn't moving. Now that I have been on the cpap for a while and feeling better, I have found that I move around a little more at night and don't wake up sore.
As far as the mask, I still go back and forth between one of those curved memory foam pillows and a down pillow, spending more time using the memory foam. I am thinking of getting one of those regenerative pillows next month.

Gerry

That sounds like me. Arm under the pillow is definitely easier on the shoulders, but I am still awakened frequently with shoulder pain. Surgery helped for about two years, but the pain has returned. In my case it's caused by bone spurs and bone growth impinging on my tendons, all a result of GETTING OLD. Given the lack of any cure for aging, let me know if you find anything which helps, other than sleeping on our backs which will likely kill those of us with OSA.

I am using 2 pillows. Sometimes my hand ends up between the two. Sometimes I end up with my shoulder on the first pillow. But if I use only one I end up with a sore neck and shoulder.

I used to love a really rock hard firm mattress - like a futon but now I need lots of extra padding.

I sleep primarily on my side, with my arm in the same position as you do, Rubymom. Around the time I started CPAP, just over two months ago, I re-evaluated my entire sleeping environment. I purchased a new latex bed, a soft latex pillow, and also use a thick wool mattress cover under the bottom sheet now. I was always achy before -- knees, shoulders, neck, etc. Now I don't have any aches and pains. I also used to toss and turn all night. Don't do that anymore either.

That probably doesn't help you a lot, but maybe you should consider experimenting with the bed itself (and/or pads), so there isn't so much pressure on your joints. You may sleep more soundly as a result. Also consider whether hose management wakes you up a bit. I got a Hozer system recently and am finding that I don't fully awaken as much when I turn, as I don't even have to think about where the hose is anymore.

~ DreamOn

[quote="BlackSpinner"]I am using 2 pillows. Sometimes my hand ends up between the two. Sometimes I end up with my shoulder on the first pillow. quote]
As Chris Farley once said in Tommy boy. Those weren't pillows! Ok, hopefully someone found that funny.

Doesn't using two pillows cause airway problems for you?

Gerry

Great question Ruby, that's one of the last problems I haven't solved yet with my husband's therapy. As much as he tries not to, he loves to sleep with his hand way under his pillow which sometimes moves his mask causing leaks. He says if he doesn't put his hand under the pillow the cool exhaust air blows on his hand. Would love some suggestions too.

.

I sleep on my side with both arms hugging a pillow in front of me. I can't sleep without it and I am not sure why

Gerryk wrote: Doesn't using two pillows cause airway problems for you?

Gerry

No because I sleep at the edge of the pillow, with my mask hanging out. My top pillow is very shapable so it give me support and frees my mask. The bottom pillow supports the neck and shoulders and doesn't come up to the mask.

I like my hands under because of the cold air too.

Rubymom, I used to get a lot of aches in the hips and shoulders when I slept. Using a mask and being a side sleeper, I find I tend not to toss and turn too much - if I do it wakes me up. I guess my system just knows to lie doggo! I also lie with one of my hands under my face, and the other either under the pillow, or out straight - otherwise yes, the vent blows on it. Have to sleep this way, it seems. But this does give you a lot of pain when you eventually do wake.

I've some months ago purchased a Sleep Number mattress - not cheap. But you can 'dial' up the hardness or softness of the mattress. I've not had an ache since, so whilst it is expensive, it's worth thinking about if you've the funds.

For chronic back pain, several yrs ago I bought an Isotonic (doesn't outgas formaldehyde) memory foam mattress topper...made a huge difference. I also have a memory foam contour pillow. I gotta sleep propped up, so I put 2 pillows at the head of the bed, one in front of the other. On the back pillow (the one next to the headboard-wall), I place a folded thick beach towel that's about the size of my pillows. On the front pillow, I put a pretty flat pillow. My contour pillow goes on top of the folded towel & I sleep on the edge with the oral cushion mostly off the pillow. I try to stay on my left side during sleep, so that hand goes under the contour pillow, the front pillow starts at my waist to enable me to sleep slanted, the other hand is usually straight to my hip then bends forward to loosely grip a blanket. If I turn over to my right side, the bottom hand is under the contour pillow and a little like Jaylee my top arm snugs a pillow to my chest.

To protect my forearm from the cold vented air, my pjs have long sleeves...good in winter, too hot in summer so I try to use extra large pillow cases & pull it over the exposed skin.

This is from an article by Jill Miller, Yoga Teacher

Your 3-Step Side Sleeping System for Proper Support:

#1. Roll up a beach towel (or use a buckwheat hull cylindrical pillow) so that it is
about one foot long and 8 - 9 inches in diameter, and place it on front of your
favorite pillow. This will keep the cervical bones from collapsing and bending to
the side, giving them support and keeping the neck long throughout the night.

#2. Place two other pillows on either side for your arms to embrace as a "hug
pillow." This will keep the shoulder joints spacious throughout the night and
prevent the weight of the arm bone from compressing the precious brachial
nerves that stream underneath the collar bones.

#3. Lastly, place a light blanket or towel between your knees and attempt to keep
it in place throughout the night as you toss from side to side. This will keep the
hips spaced apart enough to prevent the lower back or hips from becoming
overstretched or over-shortened and kinked. It also prevents bone bruising
between the knees.

It may seem like a lot of extra "stuff" in bed, and you may have to practice for a
few weeks until your body adapts to holding the hug pillow and hanging onto
your knee blanket, but the sound sleep you experience is worth the inconvenience
of a crowded bed.

http://www.jillmilleryoga.com/pdfs/0609 ... TuneUp.pdf

I use this method, except I use the PAPillow. And, after I lie down, I adjust my bottom arm in a little, so that the arm is "in the socket" rather than stretched out, like when you're throwing a something. That puts less strain on the shoulder joint.

Thanks Katie, great advice - will definitely give it all a try!

KatieW wrote:

Thanks, Katie. The photo really helps too. I'm going to try that! I don't have any discomfort anymore, but I do think it's important to properly align the joints/back while sleeping.