Debugging 3-4 AM Awakening
Hello All,
I am back here to examine my CPAP data to see if there is indication therapy might be waking me up during 3-4 AM.
In full disclosure, I have had issues waking up at this time for 6-7 years now, been on therapy for just over two. Sometimes I can go back to sleep but in most circumstances the awakening is so strong I am up for good. I have made adjustments to my therapy before, previously switching to a static CPAP pressure with my resmed 10, that helped briefly, so revisiting my therapy again while I explore other avenues seems like a good idea.
Usually at this time, I've been asleep 5-5.5 hours, as I go to bed at 9 PM typically, it has been purported during this early morning time slot is a very light phase of sleep. While according to my AHI numbers my therapy is going great, my curiosity is leaning towards if just my pressure is slightly too high for this time period or a leak is occurring that may be occurring earlier in the night but since I am in deeper sleep and its not waking me.
I have some oscar data as I put the SD card back in last night but its refusing to graph the detailed data, so I am looking for help on how to debug the data myself for the aforementioned possible issues.
Other hypothesis from searching the web include things like low blood sugar, anxiety and stress, sleep hygiene, nutrition and exercise. I am and have explored these avenues in depth.
I have/am trying include adjusting meal timing and composition before bed, carbohydrate content makes no difference from my whole food meals, I do seem to have better earlier on sleep eating 2-3 hours before bed. I exercise very frequently, lifting, grappling, etc typically in the morning. I limit any caffeine intake to before 9 AM. I've been monitoring my glucose before bed and any time I wake up at the numbers seem to be stable thru the night at 95-103 (whatever unit glucose meters are). I have tried many supplements related to sleep all to which have not provided consistent results; melatonin, magnesium glycinate, glycine, zinc, D3 during the day, Vitamin C, 5 HTP, Ashwaganda, Tart Cherry Extract, etc. Right now I am taking ashwaganda during the day and vitamin C, tart cherry extract, pregenonlone and dhea (as I am on TRT for a year now for low T, TRT treatment has not helped either for sleep). I am anxiety prone but even during times of low stress, no difference was observed. My sleep hyigene routine is about 90% solid I'd say. I wear blue blockers when night falls comes, when I am ready for bed I turn off all lights and read on kindle or play a relaxing game on nintendo switch (stardew valley!) on the dimmest setting possible to wind down or go straight to bed, use mouth tape for CPAP therapy, white noise machine, and ear plugs. As far as I know there are no consistent environmental factors waking me up around this time (neighbors/passing cars, etc). I guess you can say I am at my wits end ha.
Thank you all for reading and your time
I am back here to examine my CPAP data to see if there is indication therapy might be waking me up during 3-4 AM.
In full disclosure, I have had issues waking up at this time for 6-7 years now, been on therapy for just over two. Sometimes I can go back to sleep but in most circumstances the awakening is so strong I am up for good. I have made adjustments to my therapy before, previously switching to a static CPAP pressure with my resmed 10, that helped briefly, so revisiting my therapy again while I explore other avenues seems like a good idea.
Usually at this time, I've been asleep 5-5.5 hours, as I go to bed at 9 PM typically, it has been purported during this early morning time slot is a very light phase of sleep. While according to my AHI numbers my therapy is going great, my curiosity is leaning towards if just my pressure is slightly too high for this time period or a leak is occurring that may be occurring earlier in the night but since I am in deeper sleep and its not waking me.
I have some oscar data as I put the SD card back in last night but its refusing to graph the detailed data, so I am looking for help on how to debug the data myself for the aforementioned possible issues.
Other hypothesis from searching the web include things like low blood sugar, anxiety and stress, sleep hygiene, nutrition and exercise. I am and have explored these avenues in depth.
I have/am trying include adjusting meal timing and composition before bed, carbohydrate content makes no difference from my whole food meals, I do seem to have better earlier on sleep eating 2-3 hours before bed. I exercise very frequently, lifting, grappling, etc typically in the morning. I limit any caffeine intake to before 9 AM. I've been monitoring my glucose before bed and any time I wake up at the numbers seem to be stable thru the night at 95-103 (whatever unit glucose meters are). I have tried many supplements related to sleep all to which have not provided consistent results; melatonin, magnesium glycinate, glycine, zinc, D3 during the day, Vitamin C, 5 HTP, Ashwaganda, Tart Cherry Extract, etc. Right now I am taking ashwaganda during the day and vitamin C, tart cherry extract, pregenonlone and dhea (as I am on TRT for a year now for low T, TRT treatment has not helped either for sleep). I am anxiety prone but even during times of low stress, no difference was observed. My sleep hyigene routine is about 90% solid I'd say. I wear blue blockers when night falls comes, when I am ready for bed I turn off all lights and read on kindle or play a relaxing game on nintendo switch (stardew valley!) on the dimmest setting possible to wind down or go straight to bed, use mouth tape for CPAP therapy, white noise machine, and ear plugs. As far as I know there are no consistent environmental factors waking me up around this time (neighbors/passing cars, etc). I guess you can say I am at my wits end ha.
Thank you all for reading and your time
