The 8-Hour Sleep Paradox: How We Are Sleeping Our Way to Fatigue, Disease and Unhappiness
Mark Burhenneamazon.com
The 8-Hour Sleep Paradox: How We Are Sleeping Our Way to Fatigue, Disease and Unhappiness
Side note: another common ESS alternative is the STOP BANG questionnaire, included in Appendix E. Several studies show that the STOP BANG is more effective than the ESS because it is more sensitive and more readily able to pick out sleep-disordered breathing.
Mark Burhenne • The 8-Hour Sleep Paradox: How We Are Sleeping Our Way to Fatigue, Disease and Unhappiness
Bottom line: sleep-disordered breathing is a spectrum. Sleep apnea is at the far right end of that spectrum. The key is to aggressively treat yourself when you’re at the left or middle part of the spectrum so you prevent moving to the right of the spectrum.
Mark Burhenne • The 8-Hour Sleep Paradox: How We Are Sleeping Our Way to Fatigue, Disease and Unhappiness
Wash all bedding every two weeks. This kills live mites and washes out mite allergen waste products. Hot water is best.
Mark Burhenne • The 8-Hour Sleep Paradox: How We Are Sleeping Our Way to Fatigue, Disease and Unhappiness
What made me happy wasn’t just the AHI—it was that we had found a way for her to have perfect compliance with her treatment, which as we’ve discussed is just as important as the efficacy of the treatment. I don’t just want a treatment that works for my patients; I want one that they also want to use. Combination therapy saved Karen’s life. The less
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I verify that my AHI stays at zero with a PSG every few years. I could not have written this book with an AHI of 12. I wouldn’t even have considered it.
Mark Burhenne • The 8-Hour Sleep Paradox: How We Are Sleeping Our Way to Fatigue, Disease and Unhappiness
The problem with this is, most treatments might improve your sleep-disordered breathing right away by moving you left on the continuum, but they won’t improve it fully, all the way to the left.
Mark Burhenne • The 8-Hour Sleep Paradox: How We Are Sleeping Our Way to Fatigue, Disease and Unhappiness
Instead, use an app that records the sounds you make while you sleep and plays only those sounds back to you in the morning—this does not replace a sleep study or a diagnosis by a sleep physician, but it is a good way to get started in understanding what’s going on at night. Examples include Sleep Talk Recorder for Android and Sleep Analyzer for iO
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During a night of true, uninterrupted deep sleep, you won’t have to wake up in the middle of the night to go to the bathroom because ADH is on board.
Mark Burhenne • The 8-Hour Sleep Paradox: How We Are Sleeping Our Way to Fatigue, Disease and Unhappiness
The only sleep study that is worthwhile and accurate is the polysomnography (PSG). You should do everything you can to get this type of test. When it comes to an accurate diagnosis, a sleep specialist really needs all the data points in a PSG. The simpler tests just don’t cut it.