Problems Sleeping & Adapting to CPAP - This is Helping Me

Hello Folks,
I started CPAP on 4/18/14 and like some, have had some trouble adjusting to it. Once I'm asleep I'm good. My problems have been mainly in the form of trouble falling asleep. The root of the problem is not mask/nasal pillow fit or leaks but is, instead, rooted in anxiety.

I've had several periods in my life where I've had sleep panic/anxiety when trying to fall asleep. I think part of this was caused by undiagnosed OSA but I'm not sure. I do know each "period" did coincide with a very stressful time in my life (i.e my Mother passing away, wife working out of state & high stress at work). My anxiety manifested itself at bedtime and it progressed to where I couldn't even relax enough to lay down. I would feel anxious and claustrophobic and have to get out of bed. That's the panic component.

Without going into a long story, let me just say that each time this happened I was very aggressive at dealing with it and sought help from the medical community each time and was able to get back to normal relatively quick. The side effect of this sleep problem/anxiety/panic was that it affected my sleep quality, which led to more anxiety, which led to depression at times, etc.

When I was diagnosed with OSA, I wouldn't have believed I had OSA except that I was sleepy when I shouldn't be. I snored only some of the time and my wife never noticed any "not-breathing while sleeping" incidents. I was also not experiencing any sleep anxiety/panic as described above.

Move forward to starting CPAP.

I had some anxiety when I started CPAP but started getting used to it. However, for whatever reason, I started experiencing that familiar sleep anxiety and panic. I found myself being hypersensitive to my breathing. Any little bit of congestion in my nose or chest gave me feelings of 'I can't sleep like this, I'll choke in my sleep'!, etc. There was a continuous chatter in my mind that focused on the negative and how I'm going to be hooked up to this hose for the rest of my days (denial and resistance to what is).

I used meds when needed to help me sleep but I really prefer not to if a all possible. Many folks from this forum posted to my request for help threads and offered sound advice which did help some. I wanted to share what other measures I have found that have been very helpful to me over the last couple of weeks.

Tip #1: Practicing Mindfulness –

Accepting that I do have OSA and that CPAP is a good thing for me has been very difficult. Resisting these facts does nothing but produce stress and anxiety making sleep problematic. There are many ways to practice “Mindfulness” and it’s important to find the method that works best for you. This shares many components of CBT (Cognitive Behavioral Therapy) and helps to stop the endless mind chatter. It helps you learn to live in the present moment instead of in the past or future.

What has helped ‘me’ has been the teachings of Eckhart Tolle. I’ve been listening to his audio books and live retreats. My wife has some difficulty getting passed his accent and the way he delivers his message. I have grown to appreciate his delivery. We have our religious beliefs and I can see where some folks might develop a mental block based on some of the things he says. However, I feel that if you really listen with your heart/spirit and not your mind, you’ll get what he’s saying. He’s not trying to teach you a religion and he’s not ridiculing any religion. It’s a universal message that is really at the heart of all religions (at least in part) and even for those who do not practice any religion.

Not trying to sell you on this, just letting you know what has helped me.

Tip #2: “Fall Asleep Fast” Relearn how to fall asleep fast and enjoy a good night's sleep – Hypnosis Audio from http://www.hypnosisdownloads.com/

http://www.hypnosisdownloads.com/sleep- ... ing-asleep

Yep, I know it’s sound weird but I’ve been listening to this MP3 for the last 3 nights and have drifted off to sleep without any sleep aids or anxiety meds. It has helped to calm my mind and stop the chatter and hypersensitive ‘bull’ that have robbed me of a peaceful night’s sleep for a while now. It’s about 15-20 minutes long and has been fantastic for me.

Well, this post has been long enough so I’ll sign off. I hope some of this helps someone.

These approaches are both approaches to relaxation training - which is a key psychotherapy treatment for insomnia. It's good to hear that they have helped you!

BTW, there is more empirical evidence for the effectiveness of relaxation training than there is for "sleep hygiene."