I have mild sleep apnea and am waiting for a dental device to be made, but that doesn’t explain the severity of my poor sleep. I’ve studied sleep hygiene for years and strive to maintain good hygiene. I have had sleep studies, done sleep consolidation, tried meds to help. I apparently don’t get much deep sleep. I spend a little less than 7 hours in bed to sleep, since I’m half awake at times during the night. I can’t stay awake during the day despite my greatest efforts; I end up dozing off for a few minutes, which I think contributes to poor sleep on days I’ve dozed off briefly. However my sleep has been poor for most of my life, and have rarely taken naps (they disrupt my sleep). Any ideas? I really appreciate any help.
5 Likes
I use a CPAP machine for my sleep apnea.
My sleep regimen in addition to having a regular sleep cycle consists of:
GNC Zinc Magnesium Pro that has other natural sleep aids that I take right before going to bed.
A Tablespoon of concentrated tart cherry juice.
Grounding Pads under my feet when I sleep. You can also go barefoot on the grass or the ground during the day. This is also known as Earthing.
Silent Meditation for 20 minutes before going to bed.
I also listen to binaural beats from EquiSync with headphones as I go to sleep. That also helps your brain have delta, theta, or alpha waves. It’s another form of meditation.
There are also guided meditations online for going to sleep.
Hope that helps.
5 Likes
What does your sleep hygiene consist of? Do you exercise? Go out in sunshine (im not sure what season it is there) i eat tryptophan containing foods just before bed. I have supplements with magnesium and others with lavender and melissa officialis among other things. My dental appliance has doubled my deep sleep fyi! 
good luck PS how is the sleep appliance going?
2 Likes
I’ve been dealing with poor sleep for decades and researched loads, had sleep specialists, etc. I have good sleep hygiene, but my apnea doesn’t allow me enough deep sleep, so I often end up dozing off involuntarily during the day. I’ve been waiting for my dental device for months and should be finally getting it this week. Can’t wait. Sometimes I take a Tylenol or melatonin before bed, but not often because melatonin doesn’t work if I take it much and Tylenol isn’t good to take often. I generally sleep better once every 2-4 nights. But I have another problem that I can’t explain, have never received any help with: I feel drugged all the time, even on my best days. I have Sjogren’s Disease so maybe that explains it. But that and my lack of deep sleep combined really make it very hard to focus, drive, socialize, etc. And it seems like nobody else knows what it’s like, so I feel very alone with it. Hopefully the dental device will really improve things for me. THANKS so much for your response and interest in my problems!
Wishing you great health,
Deb
3 Likes
I think I might understand Hopefully you have your dental device by now - mine almost doubled my deep sleep time. That’s my premium petrol All the best PS Have you seen an integrative GP?
3 Likes
Thanks Kris, I get my dental device on Thursday. I don’t have an integrative PCP. Not many around where I live.
Take care,
Deb
3 Likes
What type of dental device please?
2 Likes
It’s called SleepWell, by Dubaflex.
Thanks!
3 Likes
Oops spell check changed the name. It’s Dyna Flex. So far it doesn’t seem like it helps.
2 Likes
Is it the type that pulls your bottom jaw out? I have tried several also - not custom fit - and am now waiting to find out if insurance (medical) will pay for any of custom. Diagnosed with mild sleep apnea and exploring alternatives before CPAP. I snore so bad.
2 Likes
Yep it is that type. So far no change in my sleep though. Good luck! Aetna Medicare should pay 80 percent of mine under the durable medical category.
Deb
1 Like
Thank you! I will wait on insurance response and then decide. Have a blessed day.
2 Likes
I am just about done with my CPAP machine. Tried many masks also. This machine just doesn’t work with me. I have given it 5 yrs. Done. Moving on with the mouth device. But let me address just getting better sleep and the mattress problem. Mattress to me is #1 key to good sleep. I have been a notoriously poor sleeper for decades so I struggle to find something to help me sleep. Type of Mattresses: Foam, coil or a hybrid. That’s how they all come these days. How do you sleep? Stomach, side back or a combo of all of them? Certain firmness is best for different sleep styles. There are all kind of quizzes online you can take to help you determine this. Are you a big person? Do you sleep alone? Do you sleep hot or cold? Do you have pain? And you thought the answer would be easy. This is not a mattress pitch, just , getting to the nitty gritty to help you sleep. And get a new mattress after 10 yrs Especially if you don’t sleep alone.. I am definitely a side sleeper that sleeps alone (sad but true) and sleeps hot. I also have pain, Two back surgeries and a hip surgery. All the quiz answers I took were: firm mattress. As to the three types mentioned above, for me, a hybrid or coil mattress. They usually have better warranties, gives me the firmness and I don’t want it getting soft on me and sleeping in a valley in 3 yrs. because of my back. I personally know that I like to sleep on something I don’t sink into, just straight and firm and would be happy with an xtra firm. Pillows: I love the buckwheat pillows or feather. I don’t have allergies. I take malate magnesium every night at bedtime. There is Sleepytime tea you can drink before bed. There are different kinds of magnesium for different sleep issues. Read up on them. Sometimes I use an Ashwagandha chaser or a CBD gummy or a capsule of Valerian root. No side effects with these.. I use roll on Essential Oil blends just for sleep. Melatonin gives me such a bad drug hangover all of the next day. As do some other drugs, so I know that is an issue that I have to watch. Hope all my wordiness has helped. I have been at this for years.
1 Like
God only knows why I don’t get more sleep, especially deep sleep, but I do know things that can make it even worse, so I have good sleep hygiene. I get up at the same time each day. I keep the room as dark and cool and quiet as I can. I don’t drink caffeine after noon. I don’t eat (or drink, so I don’t have to pee during the night) in the evening a few hours before bed. I have a bedtime routine to quiet my mind. I keep my phone in another room and stop looking at screens at least an hour before bed. If I did sleep later in the morning, I’d pay for it for several days after with very broken sleep. I hope that helps.
1 Like