Will it ever be possible to sleep longer?

[renoir]

For the time being, it seems I have addressed a number of issues.

I am happy with the F20 foam mask. It is comfortable and rarely leaks.

I wear a soft cervical collar and try to sleep on my side, with a very thin pillow. Most nights my AHI are under 1.

My dry mouth seems to be mostly under control. 

I take a .5 mg of ativan nightly. That is a carry over from wearing a dental appliance for ten years. It was like sleeping with a hockey puck in my mouth. Now, I am essentially addicted (psychologically and/or physically) to the ativan, despite that it is a low dose. On the horizon, I will tackle it at some point.

My question is this... I am lucky if I get 7 hours of sleep in two or three sessions throughout the night. A lot of times I get six hours. If I make it to 8 hours, I feel quite good the next day. 
It doesn't seem, though, that I can ever extend my sleep on a regular basis.

[Sleeprider]

The idea that normal or optimal sleep is a single continuous 8 hours of sleep without disruption or awakening is a myth, and discontinuous or segmented sleep is normal for many people. It has nothing to do with CPAP. https://www.webmd.com/sleep-disorders/fe...ed-sleep#1

[harrywr2]

I'm having a similar experience. A complete undisturbed 'model' sleep cycle is approximately 90 minutes. We should get 4 to 5 of these a night.
For me 4 cycles is good, 5 cycles is great in terms of how I feel the next day.

In the beginning with Cpap I was waking at the end of cycles 2,3 and 4 then getting up pretty consistently. It wasn't until 2 months in that I had a single night where I didn't wake until after cycle 4. Now sometimes I get up after cycle 4, sometimes I manage to go back to sleep and get cycle 5.

I have a number of friends that have been on Cpap for years that report never sleeping more than 7 hours.

[Plmnb]

Hello.

Sleep duration is a mystery and somewhat elusive to me.  I have been struggling to get anything close to even 6 hours.  But my head got a little messed up in January when I had just under 3 hours and felt the best I ever have with this go round of PAP therapy.  The majority of my sleep, until recently, was anywhere from 2-4+ hours and boy did I feel icky.  The past few days I have been getting a little better than 5 hrs, and even with all my other issues, and I can feel a slight difference in how I feel in the morning.  Even without it being continuous sleep sessions.

To clarify, are you saying that you must reach 8 hrs to feel good?  At 6 or 7 hours you feel pretty bad?  If it is 6 or 7 hours without events or anything, you still don't feel decent when you wake up for the day?

Just curious 

Plmnb

[renoir]

My doctor mentioned to me at one point that I should aim for seven or eight hours.

I do believe I feel better after the rare days that I get eight hours.

By the way, those eight hours are fragmented. Lately, I have been getting out of bed at least once a day.

Other times, I wake up for various reasons. Muscles are sore. Mask is burping. Or I just wake up. Usually, I roll over and can fall back sleep in 10 minutes or so.

A steady seven hours without waiting up would be incredible.
But right now I would settle for 8 hours of fragmented sleep.

[Dormeo]

Renoir, to what extent do you follow the sleep "hygiene" guidelines:

• 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.

And do you avoid looking at the clock when you wake up during the night?

[renoir]

That's a great list.
I'm actually fairly compliant.
I do look at the clock when I wake up.
I just got a book on cognitive behavioral sleep therapy... likely some good info.
Thanks

[Dormeo]

I will be very interested to learn how it goes for you if you try CBST. I've read a lot of references to it but haven't heard first-hand experience.

The clock thing is strange, but it does seem to help me not to look at it. Might be worth a try.