Cracking the Sleep Code

While You Weren't Sleeping: Week In Review

Over the last two weeks it has been 'obstructive sleep apnea' week at Cracking the Sleep Code. I hope that some of the tips provided were beneficial to you.

Here is a birds eye view on what happened last week at Cracking The Sleep Code...

Could you have sleep apnea?!  Watch Rosie O'Donells interview and get all the sleep apnea scoop

Have you been to the sleep lab yet?  Chances are you are considering it if you have found this post. Whether you have been or have not this video is for you.  Rosie O'Donell does a great job with this interview covering the whole sleep apnea scoop.  Michael Brues is a well known sleep specialist that explains what sleep apnea is, how it can effect you and the different treatment options.

Can a Sleep Apnea Treatment Make You Lose Weight?

Many people with sleep apnea are told to lose weight as part of their treatment.  But what about the other way around?  Is it possible to lose weight because of treating the sleep apnea?  The first line of treatment normally is a continuous positive airway pressure mask or better known as CPAP which is worn while sleeping.

If you have been to see the physician about your snoring and/or possible obstructive sleep apnea then you might have heard the recommendation to lose weight. A high percentage of people who have sleep apnea are over weight. Studies have shown that just by losing 10 pounds can greatly improve your sleep.  Why?  With sleep apnea, the soft palate in the back of your throat collapses...extra weight can play a big part in the amount of room for air and only exacerbates the obstruction.  Losing weight can be a challenging feat in itself much less trying to lose weight when you are miserable from sleep deprivation. 

Here is some positive news.  In the last 10 years that I've worked in the sleep disorder field I cannot count how many times a patient commented about how they lost weight due to their CPAP treatment.  I have heard "thank you's" to the sleep techs and physicians because they have finally started losing weight after wearing the CPAP.  How does this happen?  There two ways...

1.  There are certain sleep stages that regulate our metabolism. Most often a person with sleep apnea does not get into the deep sleep stages.  By keeping your airway open and correcting the sleep apnea you are now getting to sleep stages that play a role with balancing your metabolism.

2.  By achieving higher quality sleep you will have more energy.  When you have more energy you are more likely to move more or even exercise...instead of sitting down any chance you get.

Exercise and eating right is still a big component to losing weight while on CPAP.  You can't eat a quarter pounder then walk around your office and call it a day.  There is still a need to start some exercise program even if only for 20 minutes a day.  The sleep you're getting because of the CPAP should give you a new lease on life---take advantage of that extra energy!

I want to hear from you.  Are you a sleep apnea sufferer who needs to shed some pounds?  Give me your story.

New snoring device coming to the US?

Snoring.  It can be exhausting to the snorer and the snoree (the person laying next the the snorer).  Snoring has now become a buzz word when talking about sleep disorders and can be more than just the annoyance of a loud sound.  If snoring becomes sleep apnea it can have major health risks. High blood pressure, congestive heart failure and coronary heart disease are just a few of the other "annoyances" that are correlated to sleep apnea. 

Please watch this video on a new snoring device that seems to look promising. There is such a need for more treatment alternatives to help the snoring and/or sleep apnea population.  Even though CPAP (continuous positive airway pressure) is the first treatment offered it does not work for everyone.

After watching this video please come back and let me know if you could see yourself (or your bed partner) wearing this...although I might get different answers from both.

New Snoring Device

Sleep Quote for June 24th

"The best bridge between despair and hope is a good night's sleep."
    --Anonymous

Latest Versions of The Breathing Machine! Tips for Living With Your CPAP

The CPAP mask is the first line of treatment if you've been diagnosed with obstructive sleep apnea.  CPAP Tips is an older post of mine that I wanted to include again because it's 'sleep apnea week' at Cracking the Sleep Code. Please keep in mind that there are other alternatives to "the darth vader mask" as you will see on the video at the bottom of this page...

                            Stay With it!

                              CPAP Tips

1. Don't push the love. Just as in dating someone most likely you don't fall in love on the first date. Take time to let yourself get to know your CPAP.  In addition to wearing it for sleeping also wear it for short periods of time during the day i.e. while watching TV. or reading.

2. When turning the CPAP on don't start at your set pressure, use the ramp setting so the air will slowly increase to your set pressure.

3. Don't skip nights.  Use your CPAP EVERY night and with EVERY nap.  You're only prolonging the time it will take for you to feel comfortable. The more you wear it ---the faster you will "bond".

4.  The most updated CPAP models are very quiet, but if yours makes too much noise place it under your bed.

5.  Make sure you have a heated humidifier with your CPAP.  This makes a huge difference in the comfort.

6.  Keep lines of communication open with your supplier.  It's imporant that if you're struggling at all to ask for different facial apparatuses.  You should try nasal pillows and different masks until you are happy.  If your supplier is no being cooperative then you might want to consider changing companies. 

7.  Have a respiratory technician work with you on adjustments with tubing and headgear.

8.  Make sure you are changing your filters on the humidifier and CPAP.

9.  Keep your headgear,tubing and mask clean (clean once a week)

10. Focus on how you are feeling during the day.  In the beginning there will probably be small improvements with your tiredness.  As you use the CPAP more and more, the fatigue you felt during the day will be replaced with a new energy and awareness on how life is really meant to be.
Take it slow... expect great things but don't expect them overnight. 

Bonus #11.  Remember, good friendships take time to grow.

Watch this video on some of the newest CPAP options

When does snoring become dangerous? When you're too tired to do take action.

This is 'obstructive sleep apnea' week at Cracking the Sleep Code.  The tips will cover symptoms, health risks and different treatment options.

Obstuctive sleep apnea or OSA is a sleep disorder defined as cessation of breath during sleep.  The definition can get much more technical but for all intense and purposes we'll keep it simple.  A sleep study will show how many times you stopped breathing and tell the physician if it is severe enough to diagnosis you with sleep apnea.

Todays tip is a little elementary but necessary.  If you are a snorer and you consistently feel short on sleep regardless of how long you've slept, then it's time to go to the specialist.  Every sleep apnea website  will tell you that the combination of snoring/tired  is a red flag for sleep apnea.  If you add the symptom of witnessed apnea or in simpler terms...someone heard you stop breathing during your sleep then the flag is no longer red ---it's on fire.  The health risks of this sleep disorder are alarming.  If these symptoms describe you don't delay action...your heart could be at risk.

How long have you been ignoring your symptoms?

Please read Sleep Apnea: What you should know

View video of news clip on Reggie Whites death
 

Video by SleepSolutions.com

While You Weren't Sleeping: Week In Review

Last week flew by...it was 'insomnia week' at Cracking the Sleep Code and it's already time for a week in review.  I try to do a 'week in review' to give you a birds eye view of the week.  Here's what went on while you weren't sleeping...

Insomnia Week!  Get Your Sleep Back With These Daily Tips.

This IS a curable sleep disorder even though you might not believe it at 3:00am.  You can sleep like you used to when you were young.  The first tip is about the foods that are good for sleeping...read more.

Do you Want To Sleep Well?  Set Your Alarm!
Your brain will respond to your "cruel morning interruption" by sleeping better and deeper the next night.   Most people see a difference in their sleep within just a few days---read more.

 

Sleeping With the Enemy? Mind Associations and Poor Sleep
You can become friends with your bed again but it will take some discipline.  You need to follow the 20 minute rule.  Don't lie in your bed for more than 20 minutes awake...read more.

Take Charge of Your Sleep... and Say Goodbye to Sleepless Nights
However, you do need some quality sleep but the amount varies with each individual.  Some adults only sleep 4 hours a night and feel great while others need their 8 hours...read more.

Get Your Sleep Back! Focus on Quality Sleep...Not Quantity!
So many people who complain of not getting enough sleep base their night on exactly how many hours they got.  You can get 8 hours of sleep and feel miserable and irritable yet other times...read more.

Get Your Sleep Back! Focus on Quality sleep...Not Quantity.

I'm finishing up insomnia week with a tip about quality sleep.  So many people who complain of not getting enough sleep base their night on exactly how many hours they got.  You can get 8 hours of sleep and feel miserable and irritable yet other times get just 4 hours and feel refreshed and energized.  It's not about the amount of time it's about how well you're sleeping.  Your quality of sleep will improve if you...

1. Follow a sleep schedule,
2. Have a bedtime routine 
3. Follow the 20 minute rule (no more than 20 minutes in bed awake.)

I sincerely hope this weeks series has helped you with your sleep.  Let me know how it goes!

For some more sleep tips on how to feel...
1. Motivated
2. Energized
3. Productive

Read here

Take Charge of Your Sleep...and Say Goodbye to Sleepless Nights

You know the story---as your bedtime approaches the anxiety starts to build.  You go about your bedtime routine as the negative thoughts creep in.  "I know I'm just going to lie there" or "I know I'll wake up in a few hours and not be able to fall back asleep."   The vicious circle begins...anxiety sleeplessness----sleeplessness anxiety.  "I'm miserable, what if I can't ever sleep good again!!!"

The first thing to take action with is changing your thoughts about sleep.  You don't necessarily need 7 or 8 hours of sleep.  However, you do need some quality sleep but the amount varies with each individual.  Some adults only sleep 4 hours a night and feel great while others need their 8 hours. 

When you set out to conquer your sleep problems start by delaying your bed time.  Pick the absolute  minimum hours of sleep that you can function on.  For example if you chose 6 hours and your wake up time is 6:30am then don't go to bed until 12:30am.  If you're not tired at 12:30 wait until you do feel sleepy but you still have to get up at 6:30!  It usually takes a few nights to settle in to this routine but you will find yourself going to sleep faster, waking up less and sleeping more soundly.  When you feel like you're quality of sleep is getting better then you can start moving your bedtime up in 15 to 30 minute increments.  I now sleep from 11:30pm to 6:30am and only wake up once but go right back to sleep.

If your questioning whether or not you want to try this then think about it logically. Don't you think that if you were given only from (for example) 3:00am to 7:00 am every night that you would sleep like a dead person.  Yes you would.   I know that's a drastic example but the point is that you have to break the cycle and train your brain to sleep like it used to.  This technique has turned many insomniacs into robust sleepers.  Are you ready to whip your brain into shape?  If your tired enough of being tired then you'll have the discipline.  Tell us your thoughts...we want to hear from you.

To help with your sleep anxiety read "Sleep Less, Live Longer?"

Sleeping With the Enemy? Mind Associations and Poor Sleep

This is insomnia week at Cracking The Sleep Code and todays daily tip is about associations. Nobody likes tossing and turning in their bed all night.  It can be maddening if consistent...I've been there.

Our minds work on associations and triggers.  Any place that you have had a bad experience would bring back a bad memory if revisited.  If you spend a good part of the night being awake and frustrated in your bed---guess what your bed becomes?  The enemy.  Those few bad nights that you had because you were stressed out at work can snowball into insomnia.  It doesn't take very many bad nights for your brain to associate your bed with being awake---and then it can become a habit without you even knowing.

Here are some examples of temporary interruptions that can turn into a long term sleep problem...

1. new born baby
2. sleep apnea
3. physical illness or pain
4. work stress

You can become friends with your bed again but it will take some discipline.  You need to follow the 20 minute rule.  Don't lie in your bed for more than 20 minutes awake.  If it's been roughly 20 minutes it's time to throw off the covers and go to another spot.  One woman who conquered her insomnia bought a pen light in order to read and not disturb her husband.  They had a love seat in their master bedroom where she would read until she felt sleepy enough to return to her bed.  If you don't have a comfortable place in your bedroom then go to the couch or a spare bedroom.  When you feel like you have to shut your eyes than go back to your bed.  Repeat this as many times as you need to...and your efforts will reap the sleep reward.  How long do you lie awake in bed at night?

My personal battle with insomnia