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  #1   ^
Old Tue, Nov-13-18, 22:22
nawchem's Avatar
nawchem nawchem is offline
Registered Member
Posts: 8,701
 
Plan: No gluten, CAD
Stats: 196.0/158.5/149.0 Female 62
BF:36/29.0/27.3
Progress: 80%
Default Sleep is big for us!

I recently was prescribed a cpap machine that tracks how much time I sleep. I work 2nd shift and go to bed 1am. My sleep is often cut short by early morning obligations. Most days my thyroid is fine my afternoon temp is 98.5, other days I feel sluggish my temp will be 97.0. I found an interesting study about the effects on sleep and thyroid on the on the NIH website.

Changes in Serum TSH and Free T4 during Human Sleep Restriction

Intervention:
Randomized exposure to 14 days of sedentary living with ad libitum food intake and 5.5- vs. 8.5-h overnight sleep opportunity.

Measurements and Results:
Serum thyroid-stimulating hormone (TSH) and free thyroxine (T4) were measured at the end of each intervention. Partial sleep restriction was accompanied by a modest but statistically significant reduction in TSH and free T4, seen mainly in the female participants of the study.
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  #2   ^
Old Wed, Nov-14-18, 05:00
s93uv3h's Avatar
s93uv3h s93uv3h is offline
Senior Member
Posts: 1,523
 
Plan: Atkins & IF / TRE
Stats: 000/014.5/015 Male 5' 10"
BF:
Progress: 97%
Default

How much sleep do you average? My cpap has a modem and I log into the site every day to check out my total sleep, mask seal, events per hour, and they give you a score. I'm coming up on 3 months usage and have never fallen below 7 hours sleep a night. Most times 8 or up to 9+ sometimes.

The way this calculates sleep, it counts everything from when you put it on and turn it on, until you wake up - so you could be lying there and it still counts it as sleep.

I'm dedicated though and make sure I make time to be in bed at least 9 hours or more, and I wear blue blocker glasses a couple hours before bed (avoiding blue light), and try to get as much sun time as possible during the day.

No problems getting to sleep any more.

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  #3   ^
Old Wed, Nov-14-18, 08:39
Ms Arielle's Avatar
Ms Arielle Ms Arielle is offline
Senior Member
Posts: 13,597
 
Plan: atkins
Stats: 255/214/153 Female 5'8"
BF:
Progress: 40%
Location: Massachusetts
Default

NAWCHEM, how much longer do have to finish your studies?? Perhaps you can look at those suggestion S9 offered and do those on the nights you have off, if you have a night off to get to bed earlier. Is napping an option. A power nap can be beneficial.
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  #4   ^
Old Wed, Nov-14-18, 09:20
nawchem's Avatar
nawchem nawchem is offline
Registered Member
Posts: 8,701
 
Plan: No gluten, CAD
Stats: 196.0/158.5/149.0 Female 62
BF:36/29.0/27.3
Progress: 80%
Default

Unfortunately many nights I sleep 6 hours. On top of phlebotomy clinic I have roommates. One has a loud metal bong that is hit at 6am to awaken Budda the other gets a phone call at 7 every day. I have a fan on and play rain music all night.

I try to take naps on those days, but it seems to make me more tired.

I've had the cpap a month and average 7.2hours.

Where did you get blue glasses? I didnt know that existed.

Arielle I finished my classes, but I do community service and have one all day class to get a scholarship and go to phlebotomy clinic 3 days a week. Most of the next 6 months I'll be doing externships, one is overnight for 4 months, while working my day job and have to work in a clinic for few a weeks also. I'm studying for my board exam. Maybe 7 months?
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  #5   ^
Old Wed, Nov-14-18, 09:28
s93uv3h's Avatar
s93uv3h s93uv3h is offline
Senior Member
Posts: 1,523
 
Plan: Atkins & IF / TRE
Stats: 000/014.5/015 Male 5' 10"
BF:
Progress: 97%
Default

I wish it had more nose support, but for wearing it only a couple hours a day - it works fine for that purpose. And it's not $8 anymore - more like $12.50 before shipping, which isn't bad.

3 Blue Blockers Put to the Test

Of the three, only one—the Uvex Skyper safety eyewear (orange tinted), $8—cut out almost all blue light.

Uvex Skyper

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  #6   ^
Old Wed, Nov-14-18, 10:46
nawchem's Avatar
nawchem nawchem is offline
Registered Member
Posts: 8,701
 
Plan: No gluten, CAD
Stats: 196.0/158.5/149.0 Female 62
BF:36/29.0/27.3
Progress: 80%
Default

Thanks s9. Sadly I can't give up screens at night, but I do read an actual book for 15 min before bed.

My cpap counts the time it is on with the mask also. I used to be so tired I could sleep anywhere, now I can't handle the noise. My AHI numbers have gone down. I started from 50.8 before cpap, then close to 5 now I'm at 2.2.

I'm doing a titration, but I decided to stretch out the time. May have to move to my own place.
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  #7   ^
Old Thu, Nov-15-18, 05:26
s93uv3h's Avatar
s93uv3h s93uv3h is offline
Senior Member
Posts: 1,523
 
Plan: Atkins & IF / TRE
Stats: 000/014.5/015 Male 5' 10"
BF:
Progress: 97%
Default

Quote:
Originally Posted by nawchem
Thanks s9. Sadly I can't give up screens at night, but I do read an actual book for 15 min before bed.
I read my kindle right up until bedtime with the blue blocker glasses. They work with the pc computer screen also. Mostly with the ambient light from lighted rooms.
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  #8   ^
Old Thu, Nov-15-18, 08:03
Ms Arielle's Avatar
Ms Arielle Ms Arielle is offline
Senior Member
Posts: 13,597
 
Plan: atkins
Stats: 255/214/153 Female 5'8"
BF:
Progress: 40%
Location: Massachusetts
Default

Every extra minute sleep is a plus. Yes, I understand the more tired after a nap. I dont know how to make it different. When I was younger, teen, a nap was the sort thing to awake from: grumpy and crabby, not refreshed. Now I can lay down and sleep for a while and get up ready to go.

Im hoping to get the screen blockers for my kids as christmas presents. they live on the screen due to home work. ( and fun) I try to push a real book to hold and lay on bed as part of sleeping ritual.

Do you get enough vit D A k2, magnesium and such. MG helps with sleep rather well. IT needs to be a good qulity one. Mg citrate is working for me; son takes Mg threaonate; and in my j , there is another suggested in the last couple pages as Mg citrate did not work for that member. I have bumped Vit D3 to 10,000 units. The Mg seems to help me cope better and less irritable. Somehow it is involved with the nervous system.
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  #9   ^
Old Thu, Nov-15-18, 12:19
nawchem's Avatar
nawchem nawchem is offline
Registered Member
Posts: 8,701
 
Plan: No gluten, CAD
Stats: 196.0/158.5/149.0 Female 62
BF:36/29.0/27.3
Progress: 80%
Default

I'm pretty sure vit D is low. I used to be a sun person but school and the housing I ive in put a stop to that. I started getting depressed when the days got shorter so maybe I should D loading.

I take sleeping pills I had weaned to a low dose but I think they help me sleep through the noise so going to increase back up.

Thanks you guys for the blue blocker tips!!!!
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