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Please help with sleep problems.
@lolaemma You don't have nightmares from that high dose of melatonin? I have read that many people do if they take a dose over 3mg. I use that occasionally and also use Benadryl.
I have a new PCP and we talked about that. I don't like using Benadryl much. She said the effects of inadequate sleep are worse than the effects of Benadryl! I do find it very helpful. I need to take it a couple of hours before I go to bed though or it takes me a while to not be groggy in the morning.
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No I don't have nightmares since I escaped an emotionally abusive marraige. I don't take anything for anything other than atorvastatin blood thinner 10mg monteluecast 70 mg nonallergic rhinitis Dulera and Mometasone both to assist my breathing. The supplements are vitamins recommended by a nutritionist and the previously stated Sleep3. I have very pleasant dteams. Varied having fun eating wonderful meals having conversations with interesting people reliving some terrific performance or show. I'm thrilled to be free of the stress and responsibility for others. I'm aware that is not the case for others on this website but it's my belief that each person needs to come to their own on their own. Easier said than done I recognise.
One thing that has helped with snoring is to put a postage size piece of medical tape over your lips when you sleep. I read about this in the book Breath and it is working for us. Our snoring has reduced and we are having less wakefullness with sleep. It took about 7-10 days to adjust, but it works. Don't cover your entire mouth/lips, just a vertical piece of medical tape below nose to chin.
@jal333 What an interesting idea. I use a CPAP mask, sometimes my mouth opens which causes me dry mouth and may disrupt my sleep. I was thinking about getting a chin strap, maybe I'll try the tape first (though my wife will probably be scared I might somehow manage to swallow it). What type of tape are you using? The thick brown tape or something thin like Micropore (https://www.amazon.com/Micropore-Surgical-Tape-Yards-Dispenser/dp/B00ICF3TG2 )?
I am currently using a tape found in the first aid section at CVS. Works fine. It's not easy to get surgical tape. I use a long thin strip from just under my nose to close to my chin. It does not come undone during the night and I do it last thing before I fall asleep. I learned of this technique in a book reviewed on Fresh Air/NPR with Terry Gross. The book is called Breath, by James Nestor.
The book is called Breath, by James Nestor.
@jal333 @lolaemma @gramps and others — Here's an interesting YouTube video talk by James Nestor you may find helpful.
The Lost Art and Science of Breath – James Nestor | Float Conference 2018:
Micropore works fine. I don't mind the narrow strip, my husband like a little wider strip. I do not COVER my entire lip area, just from nose to chin..sort of.
Yup, you can also listen to him talk on the NPR Fresh Air Podcast with Terry Gross.
thanks @jal333 , @johnbishop – The video was very interesting. I guess I'll have to buy the book to discover what he's suggesting 🙂
This is a reply to All suggestions via a book by Nester. I have obstructive sleep apnea. Obstructive referred to the fact that there is growing opacity of the scar tissue up in the edge of the skull and nasal cartilahe. It has continued to grow and block my breathing. It's too close to the brain to be removed. If my mouth were to be kept shut while I was sleeping I would suffocate. Obstrutive means blocked. I appreciate your collective attempt to help.
Hi @jal333, I also have obstructive sleep apnea but it's not due scar tissue. Actually obstructive doesn't refer to scar tissue according to Mayo Clinic — "Obstructive sleep apnea occurs when the muscles that support the soft tissues in your throat, such as your tongue and soft palate, temporarily relax. When these muscles relax, your airway is narrowed or closed, and breathing is momentarily cut off. Obstructive sleep apnea is a potentially serious sleep disorder.Jun 5, 2019" — Obstructive sleep apnea – Symptoms and causes – Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/obstructive-sleep-apnea/symptoms-causes/syc-20352090
I'm a mouth breather also and use a full face CPAP mask. I also have a deviated septum but the sleep medicine doctor said it isn't the reason for my sleep apnea but I've always been curious about if it plays a part in my obstructive sleep apnea.
There is discussion in Breath, by Nestor about deviated septum and breathing issues. An additional thing that has helped me with my snoring breathing is using some of the breathing techniques mentioned. Alternate nostril breathing before eating for example has been helpful in reminding me to not mouth breath but nose breath as much as possible. I am no expert, just know what is working for me, but it is a CHANGE in behavior and sometimes that is hard to do.
For the past couple of months I've focused on breathing through my nose even when not using the CPAP and I think you are absolutely correct about breathing through the nose as much as possible. Thanks for the reminder!
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