## Sleep study results

I finally got the results of my sleep study. Well, partial results, anyway. In-home tests can find either obstructive or central apnea, and complex apneas appear as obstructive. So, unsurprisingly, it determined that I have obstructive apnea.

Anyway, the good news about this (and it’s all good news!) is that I’ll be getting a CPAP machine, and modern CPAP machines are small, lightweight, self-adjusting (no need for a separate titration!), and also provide ongoing diagnosis. So after two weeks of sleeping with it, I’ll know if I have complex or simple obstructive apnea, and either way the treatment is a CPAP so I don’t really care to split hairs about what the underlying problem is.

## I have fibromyalgia.

So yeah. This explains a lot about my chronic pain issues – and a bunch of other things.

It explains my IBS and anxiety.

It explains my chemical sensitivity.

It explains my need to manage my “spoons.”

It explains why drinking alcohol makes me hurt all over.

And it also explains how I can move forward, and I’m actually already on the right track.

## Sleep diagnosis

So, after many years of being aware of a problem with my sleep, I finally saw a sleep specialist. It was good to learn that whatever is going on can be figured out and treated.

What’s really frustrating is what led to me taking this long, and how much I’ve been shamed for having this disorder and how I’m yet still being shamed for having not taken care of it sooner.

## Reprogramming my sleep cycle

So because I’m starting the new job next week I figured it was time to get myself back on a compatible sleep schedule. In the past I’ve always done this by taking a dose of melatonin before bed to ease myself into going to bed early, and then try to continue to go to bed at a regular time every night. That usually works for about three days.

What I’m doing this time is attacking it from the other end: I have set my smart bed and Apple Watch to both wake me up at 8:00 every morning, both only on weekdays. The smart bed’s alarm comes through my phone (which charges on my nightstand) and happens during a shallow sleep phase during the half hour or so before the actual alarm time. This usually wakes me up effectively.

The Apple Watch charger, however, lives on the bookshelf across the room, and the Nightstand Mode alarm turns out to be the right combination of pleasant enough to not be jarring and annoying enough to get me up to turn it off.

## Notes from the pain management workshop, week 6 ~THE FINAL~

I was kind of thinking about skipping this last week because the previous few sessions were feeling not very useful for me, but I ended up going anyway and I’m glad that I did.

Also, I’m not sure if I mentioned this before but if you’re in Seattle, these workshops are available to you whether you’re a Kaiser Permanente member or not! There’s more information about that on their living well classes, including online versions (and they also have additional online resources).

Main topics today:

• Working with healthcare providers
• Weight management (ugh, but don’t worry)
• Looking forward

## Notes from the pain management workshop, week 5

Oops, I forgot to post these earlier while the session was fresh in my mind. I’m going to have to work a lot harder to decipher my handwriting this time around.

This was the 5th week. Next week is the last one. I’m kind of glad to see it ending. Sigh.

Topics covered this week:

• Medications
• Depression management
• Physical activity
• Mind management

## Notes from the pain management workshop, week 4

This week’s topics were on healthy eating, communication, and problem solving.

## Notes from the pain management workshop, week 3

Week 3’s curriculum covered the Moving Easy Program (a simple but effective stretching and minor strength training regimen), pacing and planning, treatment evaluation, and decision making strategies (both for treatment seeking and for other aspects of life).

Last week’s action plan was to do 10 minutes of yoga in the morning, 4 times. I was mostly successful, but only did it 3 times, as today I slept in from having to work late last night (doing a final build of the iOS app for Borealis).

Throughout today’s session we also got some useful affirmations that I can put onto my affirmation board:

• Practice makes progress
• You choose
• Are you choosing pain?

## Notes from the pain management workshop, week 2

This week was a lot more comprehensive than the first week, and it feels like a lot more happened in about the same amount of time.

The major areas of focus were: problem-solving, dealing with difficult emotions (especially useful for me right now), physical activity, relaxation techniques, and dealing with fatigue.

## Notes from the pain management workshop, week 1

A few months ago I signed up for the “Living Well with Chronic Pain” workshop that’s put on a few times a year by my HMO. It’s a six-week course that meets once a week. I figure it would be helpful to share the key insights from each session here, since I know a lot of my followers have similar issues and would like to benefit as well.

The textbook for the workshop is Living a Healthy Life with Chronic Pain. It also comes with a pain-management exercise audiobook on CD.

## Wrist wrest

My current wrist care regimen, which is… well, slowly helping me to not be in quite so much pain (more slowly than I’d like):

• Using Time Out with the following breaks set up (in decreasing priority order):
• Get to bed: break for 4 minutes every 19 minutes, between 1 AM and 6 AM
• Normal: break for 3 minutes every 20 minutes, all day long; only allow 3 1-minute postponements per day, and show the postpone count
• Micro: break for 10 seconds every 4 minutes
• Exercise: 5 minutes every hour, all day long; only allow 3 5-minute postponements per day, and show the postpone count. Randomly selects one of a few different wrist- and core-strength exercises for me to do.
• During a normal or get to bed break, do one of the following:
• Clean something
• Do some dishes
• Spin a powerball
• Stretches
• Squish some putty
• Don’t worry about not getting stuff done
• Type exclusively using a keyboard.io while (sometimes) wearing padded wrist braces
• Every time I walk through my office door, do some chin-ups
• Actually drink plenty of water and do stretches
• Remember that it isn’t a race

(For Windows and Linux users, the closest equivalent to Time Out is Workrave although it has plenty of problems.)

## Smart phones, smart watches, what’s next, a smart bed?

Lately my sleep has been pretty much garbage, and I probably need a sleep study. But sleep studies are expensive and a lot of hassle to maybe find out nothing’s actually wrong, so in the meantime I got a sleep tracker kit.