Sleep Study: Staying Awake And What Happens Next

Sleep studies are a critical part of diagnosing sleep disorders such as sleep apnea, restless leg syndrome, and narcolepsy. They involve spending the night in a lab or at home connected to various devices that track your sleep patterns, helping diagnose and treat sleep disorders. However, many people worry about what will happen if they can't fall asleep during their sleep study. The good news is that even a few hours of data may be enough for a diagnosis, and sleep technologists are trained to handle this situation. They can adjust the equipment or change the sleep environment to make you more comfortable, and offer relaxation techniques to reduce anxiety and promote sleep. If you're feeling anxious about the sleep study, it's best to try to relax and assume a comfortable sleeping position. You can also bring your own pillow and blanket to make the environment feel more familiar.

Try to relax and assume a comfortable sleeping position

If you're feeling anxious about a sleep study, try to relax and assume a comfortable sleeping position. It's normal to feel nervous about sleeping in an unfamiliar environment, especially if you're hooked up to equipment. However, there are several things you can do to make yourself more comfortable.

First, try to make the sleep environment feel more familiar by bringing items from home that help you sleep, such as your favourite pillow or blanket. You can also wear comfortable, loose-fitting pyjamas. If you're taking the test at a lab, pack an overnight bag with these items, as well as any medications you need to take.

If you're feeling anxious or stressed about the sleep study, talk to the sleep technologist beforehand. They are trained to handle this situation and will be able to offer suggestions to help you relax and feel more comfortable. They may adjust the equipment or change the sleep environment to make you more comfortable.

You can also try relaxation techniques such as deep breathing or visualisation exercises. Consider listening to calming music or guided meditation before bed, or use a white noise machine or earplugs to block out any disturbing noises.

If you're taking a sleep test at home, go to bed at your regular time or stay up a little later if that will make you feel drowsier. The goal is to be sleepy, as you'll have to sleep with the equipment attached to you.

Finally, remember that even if you get very little sleep during the study, a few hours of data may be enough for your physician to make a diagnosis. So, try not to worry too much and focus on relaxing and getting as much rest as you can.

Take a sedative or sleeping pill, but inform the sleep techs

If you are feeling anxious about an upcoming sleep study and are concerned that you won't be able to fall asleep, you may want to consider taking a sedative or sleeping pill. While this can be helpful, it is important to inform the sleep technicians that you will be doing so.

Sedatives and sleeping pills can affect the results of a sleep study, particularly if the purpose of the study is to diagnose sleep apnea. Sleep apnea is a condition in which a person's breathing stops and starts throughout the night. As sedatives and sleeping pills can affect a person's breathing, it is important for the technicians to be aware if you are taking them. This way, they can ensure that the results of the study are interpreted correctly.

If you are taking a prescribed sedative, be sure to let the sleep techs know. You should also inform them if you are taking an over-the-counter product, as these can also affect the results.

It is worth noting that, while a full night's sleep is not required for accurate results, sleep specialists typically need to measure at least seven hours of sleep. Therefore, if you are feeling anxious about the study, it may be helpful to try some relaxation techniques before resorting to sedatives or sleeping pills. Some suggestions include deep breathing exercises, progressive relaxation, reading a book, or listening to calming music.

Additionally, it is recommended to avoid caffeine, alcohol, and naps on the day of the study, as these can also impact your sleep. Instead, try to exercise and burn off excess energy, and stay up later than usual so that you are more tired when it is time for the study.

Avoid caffeine, alcohol, and naps on the day of the study

Caffeine, alcohol, and naps can all impact your sleep quality. It is best to avoid them on the day of your sleep study, especially if you are concerned about falling asleep during the study.

Caffeine is a stimulant that can affect your sleep. It is recommended to stop consuming caffeinated products eight hours before going to bed. This includes coffee, tea, and caffeinated soft drinks. Even if you do not feel the stimulating effects of caffeine, it can still impact your sleep stages.

Alcohol can also disrupt your sleep patterns and prevent REM sleep. It is recommended to avoid alcohol at least three hours before bedtime. While it may help you fall asleep initially, it can interfere with your ability to stay asleep throughout the night.

Napping during the day can also affect your sleep at night. Too much sleep during the day can leave you sleepless at night. Try to avoid napping on the day of your sleep study to increase the chances of falling asleep during the study.

In addition to avoiding caffeine, alcohol, and naps, there are other things you can do to prepare for your sleep study and maximise your chances of falling asleep:

• Exercise during the day to burn off excess energy.
• Stay up later than usual to increase your sleepiness.
• Make yourself comfortable with blankets, pajamas, or pillows from home.
• Practice relaxation techniques, such as deep breathing or progressive relaxation.
• Stick to your bedtime routine as much as possible.
• Avoid electronic devices before the study, as the blue light from screens can disrupt your sleep.

Exercise, burn off energy, and try to stay up later

Exercise is a great way to burn off energy and promote better sleep. However, when it comes to staying up later, the timing of your workout matters. While exercise can help you fall asleep faster and improve your sleep quality, working out too late in the day can interfere with your sleep.

If you want to stay up later, it's best to time your workouts earlier in the day or at least 1-2 hours before bedtime. This gives your body enough time to wind down and prepare for sleep. Here are some tips to help you stay up later by exercising and burning off energy:

• Morning or Afternoon Workouts: Aim to schedule your workouts in the morning or early afternoon. This gives your body plenty of time to recover and wind down before bedtime. You'll still get the benefits of improved sleep quality without interfering with your sleep schedule.
• Evening Workouts: If you prefer evening workouts, make sure to finish them at least 1-2 hours before your desired bedtime. This allows enough time for your endorphin levels to decrease and your body temperature to regulate.
• Consistent Timing: Try to maintain a consistent workout schedule. This helps regulate your body's natural sleep-wake cycle and can improve your overall sleep quality.
• Moderate Intensity: Opt for moderate-intensity aerobic exercises, such as brisk walking, swimming, or cycling. These activities can increase your heart rate and elevate your mood without over-stimulating your body close to bedtime.
• Avoid Over-exertion: While it's great to push yourself, avoid over-exerting to the point of extreme fatigue. Overexertion can lead to post-workout sleepiness and may disrupt your sleep schedule.
• Proper Fueling: Make sure you're properly fueling your body before and after your workouts. Eat a small snack before your evening workout and prioritize nutrition and hydration afterward. This will help your body recover and reduce the risk of sleepiness.
• Wind-down Activities: After your evening workout, engage in calming wind-down activities. This could include reading a book, listening to soothing music, or practicing relaxation techniques such as deep breathing or progressive muscle relaxation.

Remember, everyone's body is different, so pay attention to how your body responds to evening workouts. If you find that working out close to bedtime interferes with your sleep, adjust your workout schedule accordingly. The goal is to find a balance between burning off energy and allowing your body to rest and recover for a good night's sleep.

Bring items from home to make the environment more familiar

If you're feeling anxious about an upcoming sleep study, it may help to bring some items from home to make the environment more familiar. Here are some suggestions:

• Bring your own pillow to make you feel more at home.
• Pack comfortable pyjamas or your usual bedclothes to help you relax.
• If you usually read before bed, bring a book or some other reading material.
• If you have a child who is undergoing the sleep study, they may find it comforting to bring a stuffed animal or a special toy.
• Pack a change of clothes for the morning, as well as your toothbrush, toothpaste, and dental floss.
• Bring any medications you need to take during the night.
• If you usually wear them, bring slippers and a robe.
• If you wear makeup, bring some makeup remover.
• If you have sensitive skin or adhesive allergies, bring alternatives to the adhesives used with the sensors.

Remember, the more naturally you sleep during a sleep study, the more accurate the results will be. So, bringing familiar items from home can definitely help!

Frequently asked questions