Sleep improvements

[secondtry]

Poor sleep is I believe quite common with Afers, I thought it might be useful to somebody if I posted my experience.

At the outset of AF with the anxiety over what is coming next with all the tests and appointments with medics and Alternative Practitioners, I think you could say I had reached borderline depression. Sleep was very broken and as a result some days were a write-off. I was peeing a lot during the night and couldn't work out whether It was anxiety, AF or enlarged prostate or something completely different waking me up.

Things are a lot better now, I measure this simply by giving myself marks out of ten for freshness when I get up and diarising it to check the trend.

The measures I used in no particular order were 1) reduced stress in personal & work life 2) take Mg spray-on oil & powder supplements 45 mins before bed 3) eat lighter and as early as possible in the evening (at least 4 hrs before bed) 4) 45 mins of mindfulness, yoga/Qigong exercise, prayer and writing down/focussing on the days positives and writing down any jobs/ideas for tomorrow before bed 5) avoid hi-tension dramas on TV 6) no radio, iPad or other 'blue' light in bed 7) No checking of time when waking in the night 8) Eliminating all outside light or traffic noise 9) As physically active during the day as possible 9) Nasal strip.

Last week I had a sleep study and they said I had some apnea but it was only borderline for treatment, so agreed to test again in a year. For those that haven't had this test, it produces a lot of data and is no hassle. You simply take home with you a very small monitor which sits on your chest clipped to a T-shirt for the night all pre-programmed with nothing to set-up. There is also like a big wrist watch with a thing (sorry forgotten the medic term) on your finger to monitor pulse/oxygen; take these monitors back the next day and get the result at the same time.

Lastly, very welcome for the over 60 male the reduced anxiety, supplement or being AF free seems to have fixed the peeing too much at night and during the day.

Hope something there helps.

[BobD Volunteer]

AF causes us to pee a lot so stopping that should help. Thought this was common knowledge these days. I doubt I would sleep at all with that device since I sleep on my chest and can't seem to sleep any other way. I get up at least twice per night even since my prostatectomy but then again they took some of my bladder as well so less storage than many. Agree totally about avoiding food before bed. Helps with weight loss as well.

My biggest problem is trying to solve everybody elses problems and the problems of the world every night!

[JaneFinn]

Thank you, secondtry, I’m so glad your sleep has improved and I do appreciate you taking the time to write this.

[Hidden]

Very good advice like you I have borderline apnea, one thing I would add is side sleeping which can eliminate mild cases but you have to train yourself to do it ! The nose strips/dialaters are also useful !

Andy

[secondtry in reply to Hidden]

Contrary to most people, my sleep study showed I had more apnea on my right side than when I was on my back!

[Hidden in reply to secondtry]

That is unusual did they give an explanation ?

[secondtry in reply to Hidden]

No, I can only think it is something to do with the fact I sleep with the not just two pillows but also pillows under the mattress at the top of the bed to raise my head and chest; I found this helped my sleep/AF.

[noviceAFIB]

For apnea, I found using chin strap has significantly reduced snoring as measured by SnoreLab on my Android tablet.

[secondtry in reply to noviceAFIB]

Interesting Novice, didn't know about that, may I ask is there a particular make/model you find best?

[noviceAFIB in reply to secondtry]

no longer available on Amazon but many alternatives: SLEEPWELL ChinStrap Pro; chin strap is not a cure for apnea just minimizes airway blockages

[secondtry in reply to noviceAFIB]

Thanks! Small improvements are welcome!

[Hidden]

Thank you secondtry that's very interesting I am just being referred for the test from the renal unit I think 🤔

[Cabert]

Great advice re sleep. I have some nights where if I have something big on the following day I hardly sleep a wink. My resting HR is usually somewhat elevated the following day and once the event has passed I can relax and usually sleep soundly. I think my sleep anxiety has definitely increased and I have and are trying different approaches to reduce my anxiety. Eg. Meditation, deep breathing, being present in the moment and letting go. Easier said than done.

[secondtry in reply to Cabert]

As encouragement to persevere, it does get easier the longer you do it.

[Cabert]

Yes, thank you!