Part 1 – Where I Was in 2019 and 2020
I wrote about my sleep journey back in September of 2019. The link is below. Back then I was struggling, like now. I tried to set good sleep habits by going to bed and waking up at the same time. I took short naps when needed, but tried to keep them short, 15 – 30 minutes. I finished that sleep journey December 2nd. My sleep wasn’t perfect, but it was way better! Unfortunately, the journey wasn’t over . .
Over the summer of 2020 my sleep troubles worsened. I was back to sleeping 10 – 11 hours a night, with naps too. I knew something was wrong so I set up my first sleep study on August 11, 2020. The link is below.
I discovered that my bi-pap sleep machine wasn’t working so September 2nd I went in for a second study. It’s amazing how many wires they needed to tape and paste onto me. The results – I discovered it was time to leave my bi-pap machine behind and return to a c-pap. Link:
My machine came in, and I was happy with the way it worked. It wasn’t perfect, but it was better. I checked back with my doctor in November, and she was happy with my results.
She said I was on the right track with my machine, but she also said I needed to work with the Cleveland Clinic on my sleep habits. I thought I was doing fine. I was heading to Texas for Christmas. Everything went well until mid-January. Then I had no choice. I had to do something . . . again!
Part 2 – Cleveland Clinic Says Go To Sleep
And I listened! Well, after 2 months! I was taking longer and longer to go to sleep. I had a few nights when I was awake until 7AM. Finally, I gave up and clicked the link to the Cleveland Clinic. I signed up for the program on January 21st.
Here’s the link: https://clevelandclinicwellness.com/pages/GoToSleep.htm
I got an email from them on the 22nd. I logged in and answered some questions. The questions are the same everyday, but the answers change. Here are yesterday’s:
- What time did you wake up? - Did you turn off the lights right away?
- How long did it take to fall asleep?
- Did you wake up in the middle of the night? - How many times? - For how long?
- What time did you wake up for good? - How long did it take to wake up? - Rate Your Sleep
- Did you get enough? - Did you nap?
- Did you use a relaxation technique? - Did you exercise? - Within 3 hours of bedtime?
- Did you have caffeine? - Within 6 hours of bedtime? - Did you drink alcohol?
- Did you take any sleeping medications?
Cleveland Clinic takes all those answers and quantifies them. My Sleep Efficiency was 93 out of 100. I’m happy whenever it’s over 85, and usually, it is! WOOHOO!!!
Part 3 – Let’s Chart it Out – Remember those questions and answers from yesterday? My 93/100? The Cleveland Clinic took those numbers and converted them into a chart. It shows my weekly average. Look across the bottom. I’m on Day 56. The blue bar is my Sleep Efficiency, 93 for today. The green bar is Slept Hours, almost 8. I got up early at 9:30. Otherwise I would have had my favorite sleep number . . . 9 hours.
Day 54 was a bad night. I didn’t get to sleep until 3 in the morning, and I still got up at 10:30AM, but those days are getting fewer. I had 5 nights with 9 hours of sleep, and 5 out of 7 is really good for me!
The next graph shows every night I entered my sleep data. I love to look for patterns. Here’s what I discovered -
- I slept 7 hours – 14% of the time (8 nights) - I slept 8 hours – 14% of the time ( 9 nights)
- I slept 9 hours – 70% of my time in the study (39 nights)
Note – Math doesn’t always make sense . . . The nights add up to 56, but the % total is 98. Where did the other 2% go? The best news – almost 40 out of 56 nights, I got 9 hours of sleep. WAHOO!
So, what have I learned over the last 56 days?
So far, so good! I’ll let you know how I’m doing this summer. The portal is no longer live, BUT the best part about Cleveland Clinic . . . I can still input my sleep data to check on how I’m doing.
When I write, I can only have one voice in my head, mine. A little noise is fine. But too much, or worse yet, WORDS, and I must change rooms or pull out headphones. Then I can write on!