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Mild obstructive sleep apnea
Posted by bneedell
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Re: Mild obstructive sleep apnea December 06, 2022 10:10PM |
Quote
Madeline
GeorgeN, I am interested in how one knows they need mouth taping. For years, I am a light sleeper. Sometimes I fall asleep for 2 hr & sometimes 4 hr, I have a lot of variability, but when I wake I can't get back to bed. Would this sound like an indication for some kind of diagnostic tests. Mouth taping sounds awful, but not sure why one uses it.
The easiest thing is to just try it and see if you feel better. You might want to try it during the day for a while to get used to it. Heck, my 32 year old daughter and her 36 year old husband say they really feel better when they tape. One of our members here in his 80's also tapes and so does his wife. If you wake up with a dry mouth, that is for sure an indication you are sleeping with your mouth open. As I mentioned in the link in my first post above, with the heart rate graphs, I thought I'd been taping long enough my brain would be trained. However my data suggest otherwise, so I tape every night. One of my rock climbing partners is a single 35 year old woman. I contaminate her with my ideas, so she tapes. She tells me if she's with a new guy, she just tells him she has this weird habit.
As to getting back to sleep, this post has a number of suggestions. I've found that for me, that listening to Yoga Nidra or self-hypnosis scripts are pretty effective (suggestions on where to find these are in the link). Also in the link in the first sentence of this paragraph, there are a number of ideas. Different things work for different people.
As to why people do this, I suggest James Nestor's book Breath, One of the things discussed was an experiment that a Stanford prof ran on James and another guy. He instrumented them and plugged their noses for something like 10 days and recorded the results. Then they did an equal period with nose breathing. James has done a number of podcasts, but these two with UK doc Rangan Chattergee are excellent.
[drchatterjee.com]
[drchatterjee.com]
Other references include Patrick McKeown's books, The Oxygen Advantage and The Breathing Cure. Find them here: [oxygenadvantage.com] and on Amazon.
Edited 2 time(s). Last edit at 12/06/2022 10:40PM by GeorgeN.
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Re: Mild obstructive sleep apnea December 09, 2022 02:58PM |
Thank you very much for all the info George. I guess I am more a hyperactive brain type than one in need of CPAP. I am energetic the next day, so am not suffering that way. Last night I tried the serial diverse imaging first with my seed word & then used their app to see what it offered. I like what they call the cognitive shuffle. Not sure after one try, but it seems more my need to trick the brain to get it away from too much thinking about other things. I don't like yoga nidras much; I do better following my own pattern of relaxation - when they go through all that guidance, I can't relax. I do practice some meditation, but those things I do not do at bedtime. Otherwise, I follow most of the sleep hygiene protocols. Except I do not go to bed the exact same time every night, but pretty stable there, especially the getting up in the morning.
I also want to check out the Buteyko breathing again. I looked at that briefly yrs ago, but did not have time to go through with all of it.
I also want to check out the Buteyko breathing again. I looked at that briefly yrs ago, but did not have time to go through with all of it.
Quote
GeorgeN
GeorgeN, I am interested in how one knows they need mouth taping. For years, I am a light sleeper. Sometimes I fall asleep for 2 hr & sometimes 4 hr, I have a lot of variability, but when I wake I can't get back to bed. Would this sound like an indication for some kind of diagnostic tests. Mouth taping sounds awful, but not sure why one uses it.
The easiest thing is to just try it and see if you feel better. You might want to try it during the day for a while to get used to it. Heck, my 32 year old daughter and her 36 year old husband say they really feel better when they tape. One of our members here in his 80's also tapes and so does his wife. If you wake up with a dry mouth, that is for sure an indication you are sleeping with your mouth open. As I mentioned in the link in my first post above, with the heart rate graphs, I thought I'd been taping long enough my brain would be trained. However my data suggest otherwise, so I tape every night. One of my rock climbing partners is a single 35 year old woman. I contaminate her with my ideas, so she tapes. She tells me if she's with a new guy, she just tells him she has this weird habit.
As to getting back to sleep, this post has a number of suggestions. I've found that for me, that listening to Yoga Nidra or self-hypnosis scripts are pretty effective (suggestions on where to find these are in the link). Also in the link in the first sentence of this paragraph, there are a number of ideas. Different things work for different people.
As to why people do this, I suggest James Nestor's book Breath, One of the things discussed was an experiment that a Stanford prof ran on James and another guy. He instrumented them and plugged their noses for something like 10 days and recorded the results. Then they did an equal period with nose breathing. James has done a number of podcasts, but these two with UK doc Rangan Chattergee are excellent.
[drchatterjee.com]
[drchatterjee.com]
Other references include Patrick McKeown's books, The Oxygen Advantage and The Breathing Cure. Find them here: [oxygenadvantage.com] and on Amazon.
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Re: Mild obstructive sleep apnea December 09, 2022 04:22PM |
Quote
Madeline
Thank you very much for all the info George. I guess I am more a hyperactive brain type than one in need of CPAP. I am energetic the next day, so am not suffering that way. Last night I tried the serial diverse imaging first with my seed word & then used their app to see what it offered. I like what they call the cognitive shuffle. Not sure after one try, but it seems more my need to trick the brain to get it away from too much thinking about other things. I don't like yoga nidras much; I do better following my own pattern of relaxation - when they go through all that guidance, I can't relax. I do practice some meditation, but those things I do not do at bedtime. Otherwise, I follow most of the sleep hygiene protocols. Except I do not go to bed the exact same time every night, but pretty stable there, especially the getting up in the morning.
I also want to check out the Buteyko breathing again. I looked at that briefly yrs ago, but did not have time to go through with all of it.
The seed word doesn't work as well for me (I had to think too much
), the app worked better as someone was telling me what word to think.
I mentioned several of Patrick McKeown's books above. Patrick trained under Dr. Buteyko and had a practice as a Buteyko breathing instructor for 10-15 years. Then he started his Oxygen Advantage program, which includes a lot of Buteyko practices, but goes far beyond that. Buteyko is primarily focussed on increasing CO2 tolerance. This is Patrick's Buteko website: [buteykoclinic.com] One of his Buteyko instruction books
[buteykoclinic.com] in PDF form. He's also got a lot of YouTube material. One of Patrick's students, Nick Heath, PhD is a T1 diabetic and started thebreathingdiabetic.com site. Nick has looked at a lot of the slow breathing techniques and their benefits. In a nutshell, slow breathing is 4-6 breaths/minute. Generally with a longer exhale than inhale, though balanced inhale/exhale has many benefits also.
There is a large menu to choose from in breathing practices. My basics generally are nose breathing all the time (even during high intensity exercise) and slow breathing at rest plus taping at night. I will do some of the hyperventilation followed by exhaled breath holds, such as Wim Hof breathing, but will always follow them with slow breathing to recover my CO2 levels. Increasing CO2 tolerance can help with anxiety in many cases. Intentional hyperventilation can be a hormetic stressor and has shown benefits in autoimmune issues.
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