(04-20-2024, 01:17 PM)joeblough Wrote: hopefully that will help some. personally i got misdirected into CBT-I when all along i had sleep apnea. however, even with the machine there are definitely nights when the mask or something wakes me up and then i can't sleep for 1-2 hours, and this absolutely kills me the next day. during the winter i slacked off on the "get out of bed" thing because it was uncomfortably cold outside of the bed, but now that it's warming up a little i think i'll start doing it again if this happens.

another thing they do in CBT-I is sleep restriction - they never drop below 5 hours per night, but they want to you go to bed later than normal and wake up to an alarm earlier than normal to see if your body will actually generate however much sleep they are targeting. if you are reliably falling asleep in 15mins and sleeping all night, and waking up with the alarm under restriction, then they slowly pull back the bedtime and push forward the wake time, in small increments (15 mins if i remember right.) this process definitely cured me of the waking up in the middle of the night problem but it was very painful as i was extremely tired and always struggled to stay awake until my assigned bedtime. and of course all that time i was suffering from apneas. perhaps i should try it again but psychologically it is tough as you end up worrying that you won't feel good for an extended period of time. i guess that's where the worry time comes in - you have to convince yourself it is for the greater good, and temporary.

if you are under restriction and sleeping "enough", then they will want you to set an alarm for a time just before you are waking up naturally. in the end their goal is to get you going to bed at the same time every night and waking up at the same time every morning, with some ideal amount of sleep inbetween. i guess if you are at their minimum of 5 hours and still not sleeping thru the night, they would refer you to sleep medicine, but we're all already there.

my psychologist thought the e-paper kindles were OK for reading at night but as you are doing she suggested using the blue filtering glasses while using it.

(04-20-2024, 03:42 PM)Deborah K. Wrote: I don't think insomnia is related to apnea.  Long before I had apnea I had terrible insomnia.  I think I have had it most of my life.  For a long time, I tried all the natural stuff but finally had to admit that nothing was working.  My doctor prescribed me Trazodone and I was worlds better.  Then I felt bad about having to take a drug, so I experimented with newer natural things for a year or so but realized that my sleeping was still terrible, and went back to the Trazodone.  Yay!  I have no side effects and am quite happy with it.  I wish I didn't need it, but I do, so I don't worry about it anymore.  I pray that you will find something natural or medicinal that works as well for you!

(04-20-2024, 03:49 PM)Deborah K. Wrote: I also noticed a couple of things in your therapy that I think could be improved.  Your starting pressure is 8.6 but your med pressure is 9.86.  I suggest that you raise your starting pressure to 10.  You'd also do well to increase your EPR to 3.

(04-20-2024, 03:49 PM)Deborah K. Wrote: I also noticed a couple of things in your therapy that I think could be improved.  Your starting pressure is 8.6 but your med pressure is 9.86.  I suggest that you raise your starting pressure to 10.  You'd also do well to increase your EPR to 3.

(04-25-2024, 09:51 AM)Mr Pink Wrote: Hey mate,

just read your post, not only do we have similar titles but seem to suffer from similar issues. I too feel uncomfortable in my bed at time, then there other times when I am fully sleep drunk walking to the restroom and snooze way no problem.

I hear and feel you in your struggle. I wonder whether its the matress, the pillows, the temp - whatever. But then again, any "normal" person can compensate for a sh**ty pillow or a nt so good mattress with no sleep issues at all. So its my sleep. 

My bloodwork came out perfectly fine but I sure as heck weigh too much and need to drop the beer consumption. This is what I can do so thats what I will try. 

I wish you many good hrs. of sleep to come dude, but you arent alone in your suffering. 

Mr. Pink