11-08-2021, 12:05 PM
RE: high ahi, mostly clear airway
You ask what causes arousals. Respiratory-effort-related arousals (RERAs) are, as the name suggests, associated with increased respiratory effort. Arousals may also be caused by factors like pain, noise, and the like. And some arousals are "spontaneous," which means we don't know what caused them.
Anything that makes your breathing smoother and easier stands a chance of reducing the arousals you experience. If you want to proceed cautiously, you can set the EPR to 1. Or if you prefer to jump in, you can start with 2 or 3.
You might also review these sleep guidelines to make sure you're giving yourself the best shot you can at sounder sleep:
• 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.
Anything that makes your breathing smoother and easier stands a chance of reducing the arousals you experience. If you want to proceed cautiously, you can set the EPR to 1. Or if you prefer to jump in, you can start with 2 or 3.
You might also review these sleep guidelines to make sure you're giving yourself the best shot you can at sounder sleep:
• 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.
