Anyone Else Struggle With Anxiety Affecting Getting To Sleep

freshair wrote:I have now stopped using CPAP and the reason is that it would cause my sinuses to close up, I did every thing to get back to the way it was at first with using CPAP when it was working very well but I think it has caused a worst sinus problem after these many years, I now take some sleep meds and also us nose strips and a mist spray by Ayr. I sleep and breathe better now and don't use CPAP~

I used to think I was sleeping pretty well, just not long enough. 79 events per hour. Now that I know what I good night feels like, I know I used to sleep like crap. And I felt like crap. I just didn't realize it because it crept up on me over time.

It is quite possible that those sleep meds could be making your sleep apnea worse by not allowing you brain to wake you up as much to get the oxygen you need. You could be having longer events with worse oxygen desaturation.

Do you really think insurance companies would spend thousands on cpap machines and supplies if all it took to treat sleep apnea was sleep medication, nasal strips, and nasal spray?

I would not make a fuss about removing the mask (and stopping the machine) unintentionally during the night as long as you sleep some 5 to 6 hours. I often do it intentionally as long as I sleep that length of time. Well, you at age of 41 should sleep longer. Especially, if you go to work. I am retired. I do it when I get fed up from the situation of the mask plus the chinstrap and also b/c it's good as practice for power stoppages if they ever occur. They have not occurred yet since I started CPAPing at the end of 2010. My local has the electric power lines buried underground. But the transformation stations are there really exposed. Why are they located so close to auto traffic on roads? See here in my recent annual long Stats that my machine is ON more than 6 hrs nightly, on average (actually, the values in this table are medians):

freshair wrote:I have now stopped using CPAP and the reason is that it would cause my sinuses to close up, I did every thing to get back to the way it was at first with using CPAP when it was working very well but I think it has caused a worst sinus problem after these many years, I now take some sleep meds and also us nose strips and a mist spray by Ayr. I sleep and breathe better now and don't use CPAP~

Apologies for this off topic response but I wanted to make an additional point regarding your situation. The effectiveness of the meds will not last forever. Then what?

Why not use this time to problem solve your sinus problems? As one who has a very strange and frustrating problem that is affecting my pap therapy, I do understand your frustrations. But I know that if I give up, I can essentially forget about living a long life.

Anyway, at least get the sleep study to make sure you aren't having apneas. Best of luck.

To the topic - JCWarrier, would listening to a relaxing podcast help? Or anything for that matter?

49er

Magnesium is a natural relaxant. You could try that. I take 2/day either Magnesium Citrate or Magnesium Glycinate.

Sandra_ON wrote:Magnesium is a natural relaxant. You could try that. I take 2/day either Magnesium Citrate or Magnesium Glycinate.

Some people have stomach problems with oral forms of Magnesium. If that's the case try this skin spray-on which is absorbed externally, your body absorbs just as much as it needs. Four or five spritzes on your stomach or legs should do it:

http://www.amazon.com/White-Egret-Topic ... B00774V4P2

Magnesium is also great for people with A-Fib, arrhythmia and other heart irregularities.

My major issue with anxiety before sleep was before cpap. I knew I would wake up constantly and sleep would be a terrible experience. I didn't want to even look at our bed. That changed with cpap. I began going to bed earlier and earlier until my husband asked what happened to me. I still look forward to bed but occasionally anxiety from other issues keep me up. I can usually see it coming and take an old fashioned "makes you drowsy" allergy pill and it works fine. Or my usual, a cup of tea I make up with equal parts linden flowers, chamomile, catnip and lemon balm. I originally bought it in British Columbia under the brand TiliaCalm but it was discontinued except as a tincture by St. Francis Herb company. I buy the herbs at a herb shop and mix them a little heavy on the linden/tilia. Works wonderfully!

Sandra_ON wrote:Magnesium is a natural relaxant. You could try that. I take 2/day either Magnesium Citrate or Magnesium Glycinate.

I do take Magnesium Citrate daily.

I am certain that my issues with being anxious using/adapting to CPAP are a sub-set of an overlying anxiety issue. Mine just seems to manifest and focus itself mostly on sleep functions. This recent bout of elevated anxiety has resulted in sleep issues, anxiety surrounding sleep and even manifested as mild panic attacks in other areas not related to sleep.

I can say though that when I sleep very well (which includes falling asleep peacfully and sleeping well the entire night) I don't experience anxiety or panic during the next day.

Friday night I slept 10.5 hours!

So my focus is on CBT, mindfullness, present moment living, etc. to reduce my overall anxiety. This also includes improving my overall sleep hygiene and my attitude towards sleep and CPAP. My anxiety is higher when I find myself in denial of CPAP. Don't get me wrong, I appreciate the benefits of CPAP and realize I most likely will need to use it for the rest of my life.... even if I get my weight down from 215 to 170. But some nights I struggle with this. I'm the type "if there's a will, there's a way". Sometimes it's hard for me to accept things.

Combine this with having several periods in my life where I've had sleep panic (OSA??) that has resulted in feeling claustrophobic at times and being anxious about going camping, etc. I was never that way before!

I want my peace of mind back.

I am working very diligently on this and I appreciate all of the input and advice. Meds are only as needed and I have no intentions of ever being on them long term. Not saying those of you that are don't need them. I sincerly believe I can resolve this without medication through acceptance, reducing overall anxiey and living in the "now".

I'm going for my first sleep doctor follow up since starting CPAP in April. Looking forward to reviewing my progress, discussing issues, etc. I've printed some sleepy head reports to show him as well.

So my focus is on CBT, mindfullness, present moment living, etc. to reduce my overall anxiety. This also includes improving my overall sleep hygiene and my attitude towards sleep and CPAP.

You are doing some good things that will help get you on the right track. But did you ever say how your CPAP data looks? Events? Leak line? Pressure ranges?

I learned a couple things that work for me by searching "guided meditation" on youtube. After using the guide and videos a few times I can reproduce them on my own now as I fall asleep. It gives me something positive and relaxing to focus on.

Once you're sure this isn't related to your numbers or hardware, you might find a couple guided meditations that work for you.

ChicagoGranny wrote:

So my focus is on CBT, mindfullness, present moment living, etc. to reduce my overall anxiety. This also includes improving my overall sleep hygiene and my attitude towards sleep and CPAP.

You are doing some good things that will help get you on the right track. But did you ever say how your CPAP data looks? Events? Leak line? Pressure ranges?

Here's one night that I have available right now. I'm going to my first follow up with my sleep doc since starting CPAP and I printed a couple weeks worth of reports to show him. It's not ideal for showing here but maybe this will give you an idea. Ypu can see near the beginning where I got up (anxious) and then went back to bed.

Daydream Believer wrote:I learned a couple things that work for me by searching "guided meditation" on youtube. After using the guide and videos a few times I can reproduce them on my own now as I fall asleep. It gives me something positive and relaxing to focus on.

Once you're sure this isn't related to your numbers or hardware, you might find a couple guided meditations that work for you.

Thanks for the input, I'll look this up!

JCWarrior,

My hubby drives for a living which requires him to have a CDL. Due to some recent DOT changes he can no longer take his sleeping pill, temezepam. He has an awful case of insomnia & has been working thru this with some natural substances, about an hour before bed he takes 5-HTP, GABA & Valarian Root. This combo is helping him, he is 'chilled out' enough to turn his brain off at bedtime. I also worked to 'tighten up' our sleep hygiene, although we both could do somewhat better. A friend also suggested a OTC product she uses, Kavinace, but he is doing well enough with the other 3 we thought why add anything else when this is working.

He started slow, 5_HTP, after a couple of weeks added the GABA, then about a month later added the Valerian Root. You might want to try something like this? The Kavinace has some of these in it, so taking it also seems counterproductive. These would be preferable to a benzo.

Hope this helps.
Jen

JCWarrior, I think you have struggled with this to the extent that you have unintentionally classically conditioned yourself to increase your anxiety level when you put the mask on... If so, I think SClarke's suggestion of wearing the mask and using CPAP while awake may be very helpful - you will then be using CPAP in the absence of the sleep anxiety which may extinguish the conditioning. You are already doing so many of the right things in trying to deal with this. You didn't mention how long you lie in bed before falling asleep. If it is more than 20 minutes or so, you might try getting back up and use guided imagery, read a boring book or watch a boring TV show until you feel sleepy again - this doesn't always work, but it is usually better than lying awake getting more anxious by the minute. I agree with those who suggest that anxiety medications should be a last resort - my understanding is that the medications reduce the muscle tone in your throat which could increase your apnea symptoms (though I haven't actually read the research on that).

Okay, I checked info regarding
- benzodiazepines (frequently prescribed to treat anxiety and occasionally prescribed for insomnia): contraindicated for sleep apnea as they reduce muscle tone and depress respiration (some of them actually contain warnings that they may cause apneas). Note that long term use of benzo's is discouraged due to the addictive nature of the medication.
- ambien and lunesta: mixed results - may increase length of untreated obstructive apneas (unclear whether there is empirical evidence for this), but may reduce incidence of central apneas
- opioids, barbiturates, and alcohol - contraindicated as they depress respiration (in particular, long term use of opioids is associated with various sleep disturbances)
- SSRI's (anti-depressants) - do not appear to affect sleep apnea

Take care,
Nick

I am also having a lot of anxiety with my mask. I am pretty much an anxious person as it is but getting used to the mask is a real problem, which is keeping me from much needed sleep. At first I had a very basic mask that leaked and was a little big for my face, then I just purchased a better mask which I am very impressed with but once I put it on I become anxious and very claustrophobic, I take it off, "end of sleep!" I've been like this for months and feel like a zombie during the day, so basically I know what you are going through.

Jen,
Thanks for the info, I will certainly look into this and perhaps give it a try!

Nick,
Thanks for the input. I am currently wearing the mask when I get into bed and begin to feel sleepy. This way I wear it long enough to chill out, become relaxed and allow my breathing to slow down to where it feels easy and almost completely natural. I'll also add wearing the mask during some awake times to see if this helps.

Ms. OwLMooN,
I hope you also find some relief to your anxiety. I am finding that practicing "mindfullness" techniques helps a great deal. I'm not sure if you've ever heard of Eckhart Tolle, but I have been listening to his audio books and seminars/retreats and find his teachings very helpful. My wife can't get beyond his pecularalities has a difficult time listening to him. I say this because if you decide t listen to some of his audio books or retreats, you also struggle with this. I would encourage you to try to get beyond this and glean from it what you can.

Regardless of any beliefs you may have regarding religion, spirituality, or nothing at all, I feel if one can keep an open mind and read between the lines, there is a lot of practical information and exercises (if you will) that could help anyone.

He's not really teaching anything new. But for me, his presentaion seems to reach me.

I find myself getting more and more comfortable as this week goes on. I'm certain it's my mindset and using some of the advice offered by this forum. My sleep doc appointment went well yesterday. He said I'm doing great. Averaging about 7 hours per night and 100% comploant. I have an average AHI of .3. Once I get past the anxiety issue I would consider myself in sleepful bliss.