Category Sleep Well

Sleep 7+ Hours to Live a Long, Healthy, & Happy Life


Consensus Statement (published in June 2015 issue) from American Academy of Sleep Medicine and Sleep Research Society recommends 7 or more hours of sleep every night.

1. Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death. Sleeping less than 7 hours per night is also associated with impaired immune function, increased pain, impaired performance, increased errors, and greater risk of accidents.
2. Sleeping more than 9 hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses. For others, it is uncertain whether sleeping more than 9 hours per night is associated with health risk.
3. People concerned they are sleeping too little or too much should consult their healthcare provider.

Sweet Dreams! God Bless!

– Yatin J. Patel

Sleep Doc’s 5 Tips if You Feel Sleepy Despite Using CPAP


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Majority of my patients feel more alert and energetic when they start using CPAP, but a substantial number of patients do continue to feel “no different than before.” If you happen to fall in the later group, follow these tips and talk to us or your doctor.

1. Ask your spouse if you snore or stop breathing with the CPAP on especially in the early morning hours. This would mean that the CPAP setting need to be adjusted.

2. Make sure you are using CPAP at least 7 hours every night. Studies by Antic et all published in Sleep journal (Volume 34, Issue 01) have shown that CPAP use of more than 7 hours provides the greatest chance of curing excessive daytime sleepiness.

3. Check with your pharmacist and your doctor to see any of the medications you take for your medical conditions can contribute to your fatigue, tiredness, or excessive daytime sleepiness. Further, ask them if these medications can be taken in the evening or at bedtime.

4. Make you sure you are not depressed. When I ask my patients if they are depressed, I often get, “I already am taking anti-depressant medication.” I tell them it is still possible to have residual depression symptoms including fatigue, tiredness, and sleepiness.

5. If you continue to feel sleepy even after going through above checklist, talk to your doctor about Nuvigil, a stimulant medication.

I do stress to my patients that the CPAP use reduces the risks of stroke, heart attack, uncontrolled blood pressure, uncontrolled diabetes, and of drowsy driving death whether they feel better or not. CPAP in this regard is similar to cholesterol medication, which reduces the risk of stroke and heart attack, but does not make you feel better. You still keep on taking cholesterol pill to maintain your health. Same way, you should keep on using CPAP every night for seven or more hours.

Best Wishes. Sleep Well, Live Well.

Want to Improve CPAP Adherence? Team Up with a Buddy!


Poor adherence to the primary treatment of Obstructive Sleep Apnea—continuous positive airway pressure (CPAP)—therapy is common, with 29% to 93% of patients being non-adherent to therapy when adherence is defined as greater than 4 hours of CPAP use per night.

A study of 39 patients by Dr Parthasarathy et al. (Journal of Clinical Sleep Medicine – Volume 09-06) showed that partnering with an experienced CPAP user (peer buddy system) can improve the compliance significantly.

 

 

peerbuddy

 

 

Participants in this study improved CPAP adherence by an hour or two each night when they teamed up with a buddy, who listened to them, understood their concerns, provided suggestions to solve their issues, and encouraged them to use CPAP every night. So, ask your doctor or equipment provider about such a support group, and be an active member of that group. Find a CPAP buddy, keep on using CPAP, and then later be a buddy for a new user.

Thank you for using CPAP. Sleep Well, Lead Well. God bless you.

 

 

How You Can Help Your Husband Use CPAP – a Study


Continuous positive airway pressure (CPAP) improves sleep and quality of life for both patients with obstructive sleep apnea (OSA) and their spouses, but adherence to CPAP therapy can be a challenge.

A study by Dr Baron and colleagues at Northwestern University (the Journal of Clinical Sleep Medicine 2012) assessed the effect of spousal involvement in CPAP adherence in 23 married male OSA patients after the first week of treatment. At 3 months, 16 participants completed a second assessment of spousal involvement. Types of involvement assessed included positive (e.g., encouraging), negative (e.g., blaming), collaboration (e.g., working together), and one-sided (e.g., asking).

Spousal collaboration improves CPAP adherence

 

The result showed that collaborative spousal involvement was associated with higher CPAP adherence at 3 months.

CPAP adherence can eliminate excessive daytime sleepiness and reduce the risk of drowsy driving, uncontrolled blood pressure, blood sugar elevation, stroke, heart attack, congestive heart failure exacerbation, atrial fibrillation, and chronic lung disease exacerbation, but it can be difficult treatment to comply with the night after night. You can help your husband by collaborating from the beginning.

1. Tell him that you are happy he is trying to use CPAP.

2. Help him arrange the CPAP and supplies on the lampstand.

3. Repeatedly remind him to use CPAP.

4. Persuade and bargain with him to use CPAP. 

Remember that this is a major lifestyle change and it can be difficult to adjust to CPAP. Your support can get him started on this life-saving treatment.

Thanks.

God bless you.

 

 

 

Anxious about CPAP? Try This Desensitization Technique!


Photo Credit: Julia Freeman-Woolpert

Photo Credit: Julia Freeman-Woolpert

 

CPAP (Continuos Positive Airway Pressure) therapy for the treatment of Obstructive Sleep Apnea can be frightening for some. I have seen fear on their faces as soon as I walk in the exam room to discuss the treatment. For those patients, I have successfully used the desensitization technique described by Jack D. Edinger and Rodney A. Radtke in the Sleep Journal (Volume 16, issue 07).

Edinger and Radtke’s desensitization technique consists of the following five “steps”:

1) wearing the plastic CPAP nosepiece at home while awake for 1 hour each day

2) attaching the mask to the CPAP apparatus, switching the unit to the “on” position and practicing breathing through the mask for 1 hour while watching television, reading or performing some other sedentary activity

3) using CPAP during I-hour, scheduled naps at home

4) using CPAP during initial 3-4 hours of nocturnal sleep

5) using CPAP through an entire night’s sleep

When the patient reported performing one step for five consecutive days without anxiety, he was encouraged to move to the next, more difficult step. Therapeutic guidance was provided during five outpatient visits scheduled across a 3-month period.

I have noticed great success in several of my anxious patients with this technique. Patients feel empowered when making this life-changing transition. Their counterproductive anxiety turns into elation. Talk to your doctor about this and try it. You will sleep better and will wake up with more energy. Your health risks will also go down with the use of CPAP.

Best Wishes. Sleep Well, Live Well.

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