714,030 posts

How I fixed my sleep problem.

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April 17, 2018
7 upvotes

As some of you might remember from my digeridoo post, I have had a sleep issue. The problem is I snore loudly and continuously and I have borderline sleep apnea. Health wise, I am otherwise fine - 6'1", 220, lift, run, etc.

I've had this issue for a while, though I didn't realize it was actually an issue. I thought my level of fatigue was normal due to my lifestyle. Turns out I was wrong.

I previously attacked the problem by taking up playing the digeridoo. This certainly helped improve my breathing as well as tone my throat and mouth muscles. But it didn't eliminate the problem.

In a never ending quest to improve myself, I decided to take another stab at resolving this issue. The common "solution" to sleep issues like mine is a CPAP machine. I'm not going there. I consider those a crutch more than a solution.

In my research, I happen to come across an interesting fact: people are supposed to breathe through their noses when they sleep. Not their mouths. In fact, a great majority of people who snore are mouth breathers, not nose breathers. I am a definitive mouth breather.

Then I came across an interesting life hack called mouth taping, wherein one tapes their mouth shut in order to force one to breathe through their nose or relearn to breathe through their nose. There are several Youtube videos on this.

Sounds hokey, right ? I really wanted to solve my borderline apnea problem without using a CPAP, so I tried it.

I shave my facial hair, so I was able to mouth tape by using a single strip of 3M scotch tape from under my nose to my chin. It worked perfectly but there was a problem - I couldn't breathe well through my nose. Not well enough to fall asleep anyway.

So I consulted a pharmacist about this and they recommended a nasal spray called Otrivin. I now do a nasal mist 30 minutes before I go to bed to open up my sinuses.

Even with Otrivin the first few nights were rough. I actually woke up with the tape torn off. I must have done it subconsciously. But after a few nights, I was sleeping through the night with the tape intact, breathing through my nose.

Results

I no longer snore at all.

My snorelab score is essentially zero.

My sleep is much more restful.

This morning I woke at 6AM completely rested. No more morning fog.

I have more patience with myself and with things around me that irritate me.

I have more control over my eating.

I don't doze off in the day any more.

And interestingly enough I feel more tired at night when it is time to go to bed and I fall asleep easier. It is like my body now knows when it should be awake and when it should be asleep.

Mouth taping has made a big improvement in my life.

I hope this helps someone.


Post Information
Title How I fixed my sleep problem.
Author ImSteveMcQueen
Upvotes 7
Comments 27
Date 17 April 2018 03:51 PM UTC (2 years ago)
Subreddit askMRP
Link https://theredarchive.com/post/204607
Original Link https://old.reddit.com/r/askMRP/comments/8cxkkm/how_i_fixed_my_sleep_problem/
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Comments

[–]red-sfpplusHard Core Red8 points9 points  (0 children) | Copy

Then I came across an interesting life hack called mouth taping

Commonly referred to as STFU around these parts Steve...

Srs thou, congrats on getting your sleeping issues fixed...

[–]InChargeManRed Beret1 point2 points  (0 children) | Copy

Orgasms put me out like a light...

[–]2ndalRed Beret0 points1 point  (6 children) | Copy

Thanks for this.

I'm a mouth breather when asleep and snore like a champ even though I'm fit.

Where do you live? Not looking to doxx you, but I will say I moved to a new location across the country (US) and my snoring started almost immediately. When I went on vacation to Mexico, my snoring stopped completely for the week I was there, even though my alcohol consumption went up. I am convinced that there's some sort of allergen in the air where I live that is causing inflammation in my nose, which then results in me unconsciously mouth breathing and then snoring.

I've tried a few OTC nasal sprays but they have been ineffective. I will give Otrivin a shot.

The mouth taping is curious, but I have a full beard. Will think on how I could try this...

[–]ImSteveMcQueen[S] 0 points1 point  (2 children) | Copy

I'm a mouth breather when asleep and snore like a champ even though I'm fit.

Welcome to the club.

As far as the beard goes, there are chin strappy sort of things. But I hear they are fugly, hot and uncomfortable. I honestly forget the tape is on. And I can tear it off in 10 seconds with just about no pain.

Do you shave the beard in summer ?

[–]2ndalRed Beret0 points1 point  (1 child) | Copy

No it's a full-time beard.

Did some searching around and apparently Polident strips (for dentures) work if you apply them between your lips, which seems sorta weird but worth a shot. Blenderm surgical tape also might work.

[–]ImSteveMcQueen[S] 1 point2 points  (0 children) | Copy

All I can say is that mouth breathing made a world of difference for me.

2 takeoffs

1) some people think that if you nose breathe for a while the inflamation in your throat may die down and your throat muscles will strengthen

2) after a while you may become a natural nose breather.

[–]Flerderp_McLerderp0 points1 point  (0 children) | Copy

Purchase some hypoallergenic surgical tape. It sticks to your skin very well. You might need to trim it a little so it works better with your beard.

I've been using it since October and it's helped a lot.

[–]Cam_Winston210 points1 point  (8 children) | Copy

Melatonin, 5-HTP, ZMA, chamomile tea, or some combination of all, have really helped me and my autistic son (real autism, not the MRP kind) relax and fall asleep. We both are a bit hypervigilant and sleep with soundboxes/sound-apps. Otherwise, we hear every cricket, every leaf...everything.

After decades of having trouble sleeping for more than 6 hours, I finally gave in last year and asked the doc to prescribe ambien. Held off for many years as I hate the idea of taking pharmaceutical chemicals, but I can honestly say that I'm sleeping almost an hour more per night and my fitbit confirms that it's more deep sleep.

Takeaway: whatever it takes.

[–]ImSteveMcQueen[S] -1 points0 points  (7 children) | Copy

Sounds like you have anxiety issues.

[–]red-sfpplusHard Core Red1 point2 points  (1 child) | Copy

Melatonin

I take it every night as well. Trensomonia is a real thing.

[–]Cam_Winston210 points1 point  (4 children) | Copy

None. Just trouble sleeping for most of my adult life, and when I did sleep I would be considered a "light sleeper".

[–]ImSteveMcQueen[S] 0 points1 point  (3 children) | Copy

Do you guys lift, exercise and avoid caffeine ?

[–]hack3ge0 points1 point  (0 children) | Copy

I've found the ZMA to work really well - I started sleeping like a rock and never wake up tired anymore. Some folks say it doesn't do shit for them but its worth a shot since its pretty cheap. I'm bad with the caffeine because of the fasting - I have like 8 cups of coffee a day but have been trying to cut back.

I might give this a try but I also have a beard so the taping might be problematic.

Did you get diagnosed with it via the sleep lab? My dad has really bad sleep apnea that affected his heart and I'm thinking I should go for a sleep study as my wife used to tell me I snored but not sure if I still do.

Also how long did it take you to see results?

[–]Cam_Winston210 points1 point  (0 children) | Copy

Son is 100% fine now that he takes melatonin. He's out within 30 mins and sleeps through the night.

I've lifted for more than 20 years, no caffeine after a certain time, all the other stuff. Just a light sleeper. I really don't have a problem going to sleep thx to the stuff I mentioned, my circadian rhythm seemingly only wants me to have a max of 6 hrs of sleep when I definitely think I need more due to lifting so much for so long. The combo of things I listed has me up to ~7 now, and the results are clear in both how I feel as well as my biometrics, which were always fine, but now are that of someone 20 years younger than me.

[–][deleted] 0 points1 point  (0 children) | Copy

The caffeine is more than likely an issue. Caffeine has a half like of 12 hours. If you have 3 cups of coffee a day starting at 5am and drinking throughout the day (450mg of caffeine) you still have 0.75-1.5 cups of coffee (112.5-225mg) in your system by the time you sleep (8-10pm).

[–]77mrpB2A0 points1 point  (0 children) | Copy

Needs more digeridoo.

[–]dcapt460 points1 point  (0 children) | Copy

Thanks will give a try. Snoring has crept up as I have gotten older and I think I sleep ok although I almost always wake before 7 hours of sleep. So I am not sure if I am getting enough.
- Avoid caffeine after mid afternoon. - Family uses melatonin but I haven't bothered as I have no problem falling asleep is it helpful with sleep quality?

[–]bourbonhipster0 points1 point  (6 children) | Copy

I've never realized there are people out there who don't notice what seems like very obvious biology like ' supposed to breathe through your nose at night', I thought we all figured that out at age 5.

Notwithstanding, I'm glad mouthtaping is some sort of solution for you, but perhaps a compounding factor is your weight. At 6'1 220 you are at least 45# overweight, unless you play professional football. This might also have a large impact on your sleep breathing.

Not dying at night via apnea is a low level goal. Being in the best shape of your life is a high level goal. Shoot to be a high level version of yourself.

[–]ImSteveMcQueen[S] -1 points0 points  (5 children) | Copy

but perhaps a compounding factor is your weight. At 6'1 220 you are at least 45# overweight, unless you play professional football.

Almost a 34" waist, flat stomach and a 20 something woman told me I am a DILF today... do the math.

[–]bourbonhipster-1 points0 points  (4 children) | Copy

almost a 34" waist,

Lol wtf does almost mean?

But I understand you're tender bc someone is questioning your mouthtaping technique.

[–]ImSteveMcQueen[S] 1 point2 points  (3 children) | Copy

LIGAF.

[–]bourbonhipster-1 points0 points  (2 children) | Copy

Your consistent (and only) downvotes say otherwise.

[–]Cam_Winston212 points3 points  (0 children) | Copy

Your consistent (and only) downvotes say otherwise.

That's me, because you're being a little bitch.

[–]ImSteveMcQueen[S] 1 point2 points  (0 children) | Copy

Hey dickwad, do you contribute anything worthy to this board ? Or do you get off by attacking people that do ? Is that how you mentally masturbate your self worth ?

Good luck with that life skill. Read the sidebar. Learn to lead. Criticizing is for women.



You can kill a man, but you can't kill an idea.

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