03-18-2013, 02:57 PM
Some Ideas for Better Sleep
Based on some things I saw here on the forum and some other changes, I'm sleeping better and I thought I'd pass the ideas on. None of these are new ideas, they are just a combination of things I tried and they are working for me.
Hose management - Instead of buying a commercial hose holder, I made a flap in the middle of my hose using masking tape. (I made a couple wraps around the hose wrapped masking tape and then fashioned the flap with a couple extra layers of tape.) I punched a hole in the flap, put a small nail in the wall above my head, and hung the middle of the hose from the flap on the nail. If you have a head board that would be in the way, you could tape or tie a hook on the headboard.
Blankets - the wife and I are both restless sleepers and both of us are "cover pullers." After a couple of nights in a row of being woken by a large tug and hearing "you're stealing the covers," I got the idea of us both having our own blankets. That has made a significant difference in both of our sleep quality due to fewer sleep disruptions.
Light - We installed darkening curtains in the bedroom and got rid of the nightlight. I cover my CPAP with a dark towel since it lights up so much when I turn it off to go to the bathroom. I find this makes it much easier for me to get to sleep and to get back to sleep. If my wife is reading when I go to bed, I wear an eye mask.
Eating - My pulmonologist says you should avoid high carb foods and most food before bedtime. I don't eat sugary things but I almost always have a glass of milk before bedtime since we eat dinner early. I hate waking up hungry in the middle of the night and I love milk so it works for me.
Alcohol - If I am having a drink or two, I try to ensure I drink moderately and that there are a couple of hours between my last drink and my bedtime. That reduces or eliminates the wakeup halfway through the night feeling not quite right.
Consistent bedtime - I try to get to bed around the same time each night so as to get enough sleep.
Mask - Keep trying them until you find one that works. My new CPAP provider suggested I try the Mirage FX. What a difference from the ComfortGel Blue I had been using! I have not been woken once by the air blowing in my eyes or on my face. SleepyHead confirms that impression as well since my leak numbers are way down too.
Hose management - Instead of buying a commercial hose holder, I made a flap in the middle of my hose using masking tape. (I made a couple wraps around the hose wrapped masking tape and then fashioned the flap with a couple extra layers of tape.) I punched a hole in the flap, put a small nail in the wall above my head, and hung the middle of the hose from the flap on the nail. If you have a head board that would be in the way, you could tape or tie a hook on the headboard.
Blankets - the wife and I are both restless sleepers and both of us are "cover pullers." After a couple of nights in a row of being woken by a large tug and hearing "you're stealing the covers," I got the idea of us both having our own blankets. That has made a significant difference in both of our sleep quality due to fewer sleep disruptions.
Light - We installed darkening curtains in the bedroom and got rid of the nightlight. I cover my CPAP with a dark towel since it lights up so much when I turn it off to go to the bathroom. I find this makes it much easier for me to get to sleep and to get back to sleep. If my wife is reading when I go to bed, I wear an eye mask.
Eating - My pulmonologist says you should avoid high carb foods and most food before bedtime. I don't eat sugary things but I almost always have a glass of milk before bedtime since we eat dinner early. I hate waking up hungry in the middle of the night and I love milk so it works for me.
Alcohol - If I am having a drink or two, I try to ensure I drink moderately and that there are a couple of hours between my last drink and my bedtime. That reduces or eliminates the wakeup halfway through the night feeling not quite right.
Consistent bedtime - I try to get to bed around the same time each night so as to get enough sleep.
Mask - Keep trying them until you find one that works. My new CPAP provider suggested I try the Mirage FX. What a difference from the ComfortGel Blue I had been using! I have not been woken once by the air blowing in my eyes or on my face. SleepyHead confirms that impression as well since my leak numbers are way down too.
