Should I start CPAP?

[brianstermat09]

For past one year I've been struggling with the sleep more than before. I have noticed that I have been waking up with dry mouth each morning from past one year. 

Recently for couple of months I've been waking up couple of times per night in 2-3 hours of interval. Interesting thing is it's always after a vivid dream and sometimes bad dream (Not sure If this means anything). 

I went to a doctor and got the take home sleep test. I have attached the result here. 

Doctor said it will be up to me to decide If my symptoms are bad enough to start the CPAP since he says the study shows only mild sleep apnea. 

In order to feel fully refreshed I need to sleep atleast 9 hours since I wake up 3-4 time per night. I'm not sure If CPAP will be able to help me reduce the time I wake up. Also I'm concerned about the higher RDI number which doctor said is nothing to worry about. 

Thanks

       

[Sleeprider]

I hate to sound like your doctor, but it's up to you. CPAP is not without its own set of arousals and sleep disruptions. Based on what I see and hear in this post, the decision is entirely yours and your health is not in any way at risk. Personally at your age and fitness level, i would take a pass and revisit the issue in another 10-15 years. The arousal rate you describe is normal and I hate to tell you what that will become after the age of 60. Enjoy the freedom while you can. Run Foresst Run!

[Apnea45]

I agree with Sleep Rider. Unless you stop breathing and lack oxygen while sleeping, it is not as dire a need. You will probably need it down the line at some point (I started needing it at age 45, but I have other health issues which contribute that I was born with) but for now even changing the position you sleep in or practising proper Sleep Hygiene may be enough to improve your sleep.

Sleep Hygiene tips:

Prepare for sleep:

• Avoid large meals, caffeine, and alcohol before bedtime
  
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
  
• Reduce Alcohol Consumption: Alcohol may make it easier to fall asleep, but the effect wears off, disrupting sleep later in the night. As a result, it’s best to moderate alcohol consumption and avoid it later in the evening.
  
• Cut Down on Caffeine in the Afternoon and Evening: Because it’s a stimulant, caffeine can keep you wired even when you want to rest, so try to avoid it later in the day. Also be aware if you’re consuming lots of caffeine to try to make up for lack of sleep.
  
• Don’t Dine Late: Eating dinner late, especially if it’s a big, heavy, or spicy meal, can mean you’re still digesting when it’s time for bed. In general, any food or snacks before bed should be on the lighter side.
  
• Restrict In-Bed Activity: To build a link in your mind between sleep and being in bed, it’s best to only use your bed for sleep with sex being the one exception.
  
• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
  
• Have a Fixed Wake-Up Time: Regardless of whether it’s a weekday or weekend, try to wake up at the same time since a fluctuating schedule keeps you from getting into a rhythm of consistent sleep.
  
• Prioritize Sleep: It might be tempting to skip sleep in order to work, study, socialize, or exercise, but it’s vital to treat sleep as a priority. Calculate a target bedtime based on your fixed wake-up time and do your best to be ready for bed around that time each night.
  
• Keep Your Routine Consistent: Following the same steps each night, including things like putting on your pajamas and brushing your teeth, can reinforce in your mind that it’s bedtime.
  
• Budget 30 Minutes For Winding Down: Take advantage of whatever puts you in a state of calm such as soft music, light stretching, reading, and/or relaxation exercises.
  
• Dim Your Lights: Try to keep away from bright lights because they can hinder the production of melatonin, a hormone that the body creates to facilitate sleep.
  
• Unplug From Electronics: Build in a 30-60 minute pre-bed buffer time that is device-free. Cell phones, tablets, and laptops cause mental stimulation that is hard to shut off and also generate blue light that may decrease melatonin production.
  
• Test Methods of Relaxation: Instead of making falling asleep your goal, it’s often easier to focus on relaxation. Meditation, mindfulness, paced breathing, and other relaxation techniques can put you in the right mindset for bed.
  
• Don’t Toss and Turn: It helps to have a healthy mental connection between being in bed and actually being asleep. For that reason, if after 20 minutes you haven’t gotten to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again.
  
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
  Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
  

Sleep Environment:

• Have a Comfortable Mattress and Pillow: Your sleeping surface is critical to comfort and pain-free sleep, so choose the best mattress and best pillow for your needs wisely.
  
• Use Excellent Bedding: The sheets and blankets are the first thing you touch when you get into bed, so it’s beneficial to make sure they match your needs and preferences.
  
• Set a Cool Yet Comfortable Temperature: Fine-tune your bedroom temperature to suit your preferences, but err on the cooler side (around 65 degrees fahrenheit).
  
• Block Out Light: Use heavy curtains or an eye mask to prevent light from interrupting your sleep.
  
• Drown Out Noise: Ear plugs can stop noise from keeping you awake, and if you don’t find them comfortable, you can try a white noise machine or even a fan to drown out bothersome sounds.
  
• Try Calming Scents: Light smells, such as lavender, may induce a calmer state of mind and help cultivate a positive space for sleep.
  

Additional Tips:

• Make Gradual Adjustments: If you want to shift your sleep times, don’t try to do it all in one fell swoop because that can throw your schedule out of whack. Instead, make small, step-by-step adjustments of up to an hour or two so that you can get adjusted and settle into a new schedule.
  
• Don’t Overdo It With Naps: Naps can be a handy way to regain energy during the day, but they can throw off sleep at night. To avoid this, try to keep naps relatively short and limited to the early afternoon.
  
• Get Daylight Exposure: Light, especially sunlight, is one of the key drivers of circadian rhythms that can encourage quality sleep.
  
• Be Physically Active: Regular exercise can make it easier to sleep at night and also delivers a host of other health benefits.
  
• Don’t Smoke: Nicotine stimulates the body in ways that disrupt sleep, which helps explain why smoking is correlated with numerous sleeping problems
  

[Ockrocket]

Another +1 for Sleeprider's perspective.. if you don't have an absolute necessity to start it yet then don't.

Re-assess again in the years to come, or if you have a major change in symptoms that suggest you need CPAP treatment.