If you have sleep apnea and are using a CPAP machine than you know that there can be issues that make this therapy difficult to use.  Sometimes you can find support to resolve these issues and sometimes there are solutions that your doctor, sleep tech or respiratory therapist may not be aware of.  Researching this on the internet can be equally as baffling because of all the contradictory information.  There are however some solutions that might solve some common problems when using CPAP.   

 One of the biggest issues people have is with their mask.  During the first thirty days after receiving your machine you can change your mask at no cost just by calling the company that set up your machine.  After that if you want to change your mask you need to get a prescription from your doctor.  In many cases your sleep lab or your sleep doctor can bring you in to try out different masks and than write a prescription and send it to the DME company. 

If the mask leaks or if you are developing a sore on the bridge of your nose a device called a Gecko nasal pad will help to reduce leaks around the nose and will take the pressure off your skin.  Remzzz makes a full face mask liner that will also assist with this problem. 

If you are developing dry mouth or a dry nose and you have increased your humidifier as high as it can go than you may want to ask about a heated tube.  In certain machines they can be added to help increase humidity without water raining out into the tubing. 

If you are finding that your face is breaking out where the mask sits than there can be a couple of solutions to this problem.  You are not washing your mask cushion every day or you may be using a soap that is too harsh.  Make sure you wash the mask with something you can also wash your face with.  Make sure it is rinsed well and air dried.  You also need to make sure you are changing your mask and mask cushion frequently enough.  If you go too long the cushion begins to get brittle and will develop leaks, you will than tighten it too tight which will than cause problems with your face.

If you are a side sleeper, than you might like the new sleep pillows that several companies have created.  They have great support while having cut outs that allow you to roll on your side without the mask becoming dislodged and leak. 

If you are unable to tolerate the pressure, than you might be a candidate for an oral appliance.  Sometimes they will replace the CPAP and sometimes you can use them in conjunction with the machine to reduce the pressure.  There are many different types of oral appliances and they should be created by a dentist trained in sleep specific oral appliances. 

The most important thing you can do is talk to those who are there to help you.  Discussing your problems with the sleep doctor, sleep lab or DME company is the best way to solve your problems.  CPAP therapy is long term therapy and we understand that it sometimes takes a little time to get used to it.  It is the job of the professionals to help you adapt to the therapy and if you can not than to help you find an option that will work best for you. 

I I was chatting with some technicians the other night who were concerned about remembering everything they needed for taking their test.  As I was talking with them I realized no one had ever taught them how to study or how to take a standardized test effectively.  This surprised me since we have to take so many tests in this day and age.  So where did the lessons in how to manage our time effectively go.  I am not sure, but I thought I would share some of the best tips and tricks I was taught to help me study.

 

• The more senses we use the better we will retain something.  For the information that is black and white such as formulas and definitions if you copy and say them out loud 10 times you are about 80% likely to retain that information.  I use note cards for the information so I am killing three birds with one stone.  So I am reading, writing and saying out loud ( not whispered in my head) the definition I need to retain.
• When you are planning for a test you should always look to see if they have a layout of the test or a blueprint.  This will allow you to spend your time effectively.  If 50% of the test is on 1 or 2 topics than 50% of your study time should go into that topic however if 10% of the test is on a subject you should only spend 10% of that time studying that topic. 
• Always start studying by taking a sample test.  This lets you know what your strengths and weaknesses are.  You will be amazed what you actually know.
• Always read the answers before you read the question.  This allows your brain to know what answers are available and will search for the correct answer to the question.
• Make sure if there is a specific book they suggest you use that you have access to a copy of it.  If it is a sleep test you should have an AASM scoring manual and the Articles written by the AASM on titrations.  If it respiratory therapy you should use the texts that your school uses and check the NBRC and AAST websites for articles on new therapies and standard procedures for delivery.
• Give yourself enough time to study.  You should start studying for a test 6 months prior to the test.  If it is a test you can take upon graduation than you should take it as soon as possible.  The longer you wait the more information you will loose.  However if you are preparing for a test where you are not taking a course than you should spend at least 6 months preparing and studying a little each day.  Cramming will do nothing but make you nervous and you will not retain the material you need. 
• Always sleep well while you are studying.  You all know that if you do not sleep well the information will not move from short term memory to long term memory.

Standardized testing is a way of life if you want to work in the healthcare field.  Using some simple study skills makes your time more effective and you have a better chance of passing the first time.  Remember that the person who passes with a perfect score and the person who passes by 1 point will still have the same credentials.  This is about testing your knowledge about your chosen field and not a way of torturing you.

_ As we go through out review of the past year and look forward to our next year it is important that the time we take to review and pledge to move forward we considers all aspects of our lives. If we do not create a life that is balanced we cannot be optimally healthy. There are several steps you can take to make goals more successful when you are planning how to balance them.

Your health should always be your priority. You cannot be successful in other areas of your life if you do not care for yourself. If you find that you have more chores than hours of the day you need to prioritize. You should always write them down whether it is on your smartphone, on paper or on your computer. You will have emergencies arise but if you plan for things like exercise, meal preparation and your yearly physical than you are more likely to to accomplish them. The same is true of your sleep time. If you plan for bedtime than you are more likely to go to bed in a timely manner.

With bedtime in mind you might want to consider adding 10 minutes of stretching or yoga to help you to relax. Giving yourself time to unwind that is not electrical in nature will help you to go to sleep easier. The light from television, your cell phone or your computer can be too stimulating to your brain and keep you from going to sleep. The proper amount if sleep will help you be healthier, think clearer and lose weight of that is one of your goals.

Take time to pack your meals. Eating healthy is difficult but if you take a little time to pack your breakfast and lunch you will find you will eat healthier and feel better. In the morning if you do not have the time to eat a full meal consider a meal replacement shake. Having your breakfast will help you to not be so hungry at night. This is especially important for those with acid reflux, hiatal hernias or GERD because you really should not eat right before bed.

Plan your exercise time in advance. If you are not a morning person do not plan to get up early to exercise because you are setting yourself up for failure. If however you know you work late every night than plan to get up a little earlier and go for a walk or do a video. The nice think about videos is that no one else will see how uncoordinated you are.

Take time to connect to your friends and family. People who are connected are less stressed. When you have less stress you are less likely to suffer from insomnia. If you do have insomnia issues behavioral changes have been found to be more successful than medications for long term treatment.

Looking forward to the new year we need to find the balance between work, family and taking care of ourselves. It is not an easy goal but with a little planning you can put your health at the top of your list. As it is said when you feel good those around you feel good.

The commercials show a family all smiles enjoying a meal laughing and enjoying great conversation. They all look relaxed happy and well rested. The truth is that the holidays can be a stressful, depressing and hectic time of year. However, with a little planning and setting a few priorities you can enjoy your holidays and not look like you just trained for a marathon.




Make bedtime a priority. You will feel better if you go to bed at the same time every night. This does not mean you should never go out and enjoy a night out with friends, but this should not be an every night. Sleep deprivation will make you fuzzy, grouchy and tired the next day. You can sleep in the next day and you will make up for some of the lost sleep.




Take time to unwind. With all the excitement going on during the holidays we take very little time to relax and unwind. This is the time of year when a sleep routine is most helpful. Take twenty minutes to relax, read a little, journal, an do a little stretching to help you unwind. It will be one of the best ways for you to fall asleep faster.




Get some exercise in the morning. A little physical activity in the morning will help you start off the day with a little more energy. It will be even more helpful if you can spend that time outside. The light and the increase in oxygen and blood flow will help you to be more focused during the day.




Drink your water. Dehydration can keep your mind fuzzy and increase you stress. If you are dehydrated you can also have muscle cramps that can keep you up at night. It is one of the easier things to keep you healthy.




Don't sweat the small stuff. A little planning and the acceptance that some things will go wrong during the holidays will allow you to enjoy the holidays with less stress. The holidays are not about perfect place setting but about laughing and hugging. These will help you to relax and when it is time to go to bed you will find you will be able to fall asleep faster.




The goal of the holidays is to all your to enjoy food, fun and family. Whether it is Thanksgiving, Hanukkah or Christmas take some time out to enjoy it and make sure that you plan your sleep time into your day.

There are so many myths about sleep and so many people who believe that the rules apply to everyone but them.  The truth of the matter is that our bodies need so much sleep and they are designed to work with our environment.  This includes the fact that it is light out during the day and dark at night.   So here are five myths about sleep that everyone thinks do not apply to them and why you should not ignore them.

1.       I do not need 7-8 hours of sleep.  There are a small group of people who are short sleepers and trust me you probably are not one of them.  Life everything 7-8 hours is an average.  But our bodies need this much sleep so we can go through the different stages of sleep.  If you do not get enough sleep you will not wake refreshed.   During the first third of the night you will be in slow wave sleep which is where your body heals and grows.  The last part of sleep is when you have your extended REM cycle, when you dream, this allows your brain to reboot.  If you wake too early you miss out on the last REM or worse you will wake during it.

2.       I need the television on to sleep.  This one is so untrue it hurts.  Television is actually designed to wake you up by using the flashing of light and dark.  If you have a sleep disorder that causes you to wake during the night or that keeps you from maintaining sleep having the television on will keep you from returning to sleep.  Again the light will stimulate you and keep you from going back to sleep.  You do not need the television to go to sleep.  You need a stronger sleep routine prior to going to bed so you can go to sleep faster.  If you are waking during the night you should talk to your doctor because it may be a symptom of another issue that is not being treated.

3.       If I stay up all night and cram for work, a test or anything I will do better.  The truth is our minds move things from short term to long term memory when we sleep.  So if you give up sleep you will not recall information as easily or as quickly.  Also sleep deprivation causes issues such as poor memory recall and the inability to concentrate.

4.       I can make up my missed sleep by sleeping in on the weekends or on weekdays.  There is an element of truth to this but our body is not designed to constantly miss sleep and then make it up a week or two weeks later.  Our body craves routine.  This is why you should have the same bedtime every night.  That does not mean you cannot go out once in a while but a routine of regular sleep is what will help you achieve optimal health.

5.       Alcohol helps you to sleep better.  Although a drink can help you to go to sleep faster over the night it will actually cause disruption of your sleep.  Your body goes through a certain cycle of sleep and alcohol keeps the second half of the night from going the way it should.  Instead you will have multiple awakenings and will not be able to go into dream stages properly.  If you do drink you should stop three hours before going to bed so it will not affect your sleep.

Sleep is probably one of the easiest ways to help you be healthy.  However if you do not take it seriously you can develop problems from sleep deprivation.  Create your routine, go to bed at the same time each night and make sure you get enough sunlight in the morning and you will soon see that you will have more energy and a sharper mind.