This basically means that my brain forgets to breathe every night, dozens of times every hour.
80% of people who suffer from it never get diagnosed. 80%
And left untreated, it leads to lots of terrible things: heart issues, stroke, diabetes, etc.
Before I got diagnosed, I spent a decade suffering in the dark, trying everything…
Drugs, mouth guards, nasal strips, mattresses, even a headset device made by an engineer in upstate New York that beeped every time I clenched my teeth (looking back that last one was pretty funny 😆).
Finally, in my case, a third (in-office) sleep test revealed that a needed a special type of CPAP device called a BiPAP.
Thankfully, I’m now getting the care I need.
But it has been a long harrowing journey.
Help me help others get treated faster today.
Here are a few tips (and things I’d wish I’d known 10 years ago). Add more below in the comments.
1. General tips for improving your sleep:
⏰ Get a good routine going. Wind down and go to bed at the same time. Instead of using an alarm to wake up, try one for when to go to bed.
☕ 🍺 🍔 Avoid caffeine, alcohol, and big meals late in the day.
🤾♀️ Exercise regularly, even if it’s only a little each day.
❄️ Get the temperature in the room right. Studies have shown sleeping cooler can help.
📈 Use a sleep tracker. They can help to understand patterns + motivate.
📱 Avoid/limit screens to 30 mins before bedtime.
2. Pay attention to any more serious symptoms: Loud snoring, episodes in which you stop breathing during sleep, gasping for air, awakening with a dry mouth or a morning headache. These are some of the most common sleep apnea signs.
3. Get a sleep test: This important is the first step to figuring out a treatment plan. My recommendation is to do everything you can to make the case to your insurance company for an "in-office" test. Home sleep tests can be frustrating and sometimes inaccurate.
4. Don’t sleep on CPAPs: This device changed my life. Getting a CPAP in my 30s felt like a death sentence 4 years ago. But I was really at the end of my rope. It did take some trial and error to get the settings right but very worth it. So if your test reveals that you need one, be patient, and stick with it.
5. Consider surgery: I have had good results with various surgeries and I know others who have as well. I fixed a deviated septum and did a minor turbinate reduction to improve my nasal breathing. Talk to your doctor, there are some good options out there if you’re struggling to breathe through your nose.
Quality sleep is so important for our human and our professional journey… important for jobseekers on the job hunt and busy professionals working on all kinds of jobs.
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