8 hours ago
Please Help w. Self-Directed Tx
I am a 68 y.o. male, 6', 170#, mostly non-snorer. Have had nocturia most of my adult life. Last couple of years have added insomnia to that. Was piqued after watching Barry Krakow's Ted Talk on YouTube-"Why Do You Wake At Night?" Describes my situation very well. I currently void 2-4 times a night. I have no trouble going to sleep at 9-9:30p. Wake up for first void after 2-3 hrs. Can usually return to sleep w. no prob. Next event in 1 1/2- 2 hrs. Hit or miss if I can return to sleep after that.
In 2023 urologist suggested sleep study after problems with urinating in bed. Had PSG in sleep clinic 6/2024 and followup titration in 7/2024. Afterwards pulmonologist said I didn't need CPAP tx. After studying Krakow, LankyLefty's videos, and this form, I decided to attempt self tx. Found AirCurve 10 VAuto on Amazon Marketplace w. 1 hr on it. Started trying to use it about 2 weeks ago. I have gone as far as I can on my own and need help to optimize.
I am currently having no trouble falling asleep. I'm having a good first 3-4 hour segment. Return to sleep quickly, sleep another 1 1/2-2 hrs. Then I need to void again, and usually can't return to sleep. Heaven would be two 3 1/2-4 hour segments of decent sleep.
My initial PSG, I had an AHI of 12. I had 46 apneas in 230 minutes of sleep, 14 OA and 32CA. 31 of the CA's were in the supine position and the majority were in a cluster at the very end. 12 of the OA's were in supine and 9 were during REM. I am a side sleeper. So I'm not too worried about apnea, I just want more and better quality sleep. I spent 13.9% of the night in stage N3 and 5.6% in REM.
Also had a lot of leg movements and arousals. My legs do not jerk, but they do get restless and I do a lot of tossing and turning, especially later in the night. My total leg movements index was 27.6; PLMS index was 14.6; and PLMS arousal index was 6.8. So I don't know how much effect this has on my insomnia.
My goals of tx are: 1.To increase REM and deep sleep. 2.To decrease urination events. 3.To be able to return to sleep quickly and complete ~7 hours of decent sleep most nights.
Sorry for the length of this and I would appreciate any suggestions. I have been taping and using nose strips most nights.
In 2023 urologist suggested sleep study after problems with urinating in bed. Had PSG in sleep clinic 6/2024 and followup titration in 7/2024. Afterwards pulmonologist said I didn't need CPAP tx. After studying Krakow, LankyLefty's videos, and this form, I decided to attempt self tx. Found AirCurve 10 VAuto on Amazon Marketplace w. 1 hr on it. Started trying to use it about 2 weeks ago. I have gone as far as I can on my own and need help to optimize.
I am currently having no trouble falling asleep. I'm having a good first 3-4 hour segment. Return to sleep quickly, sleep another 1 1/2-2 hrs. Then I need to void again, and usually can't return to sleep. Heaven would be two 3 1/2-4 hour segments of decent sleep.
My initial PSG, I had an AHI of 12. I had 46 apneas in 230 minutes of sleep, 14 OA and 32CA. 31 of the CA's were in the supine position and the majority were in a cluster at the very end. 12 of the OA's were in supine and 9 were during REM. I am a side sleeper. So I'm not too worried about apnea, I just want more and better quality sleep. I spent 13.9% of the night in stage N3 and 5.6% in REM.
Also had a lot of leg movements and arousals. My legs do not jerk, but they do get restless and I do a lot of tossing and turning, especially later in the night. My total leg movements index was 27.6; PLMS index was 14.6; and PLMS arousal index was 6.8. So I don't know how much effect this has on my insomnia.
My goals of tx are: 1.To increase REM and deep sleep. 2.To decrease urination events. 3.To be able to return to sleep quickly and complete ~7 hours of decent sleep most nights.
Sorry for the length of this and I would appreciate any suggestions. I have been taping and using nose strips most nights.
