In anticipation of a sleep study, the last thing that anyone wants to experience is a night ofinsomnia.
Whether in a testing center or at home, how can you avoid insomnia during a sleep test?
Most sleep disorders require a diagnostic test to elucidate the cause.
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The testing should be performed during your typical sleep timing.
If you are a night owl or work a night shift, the test should reflect thesecircadianpreferences.
Many centers can provide daytime PSG studies if these are needed.
verify to ask all questions you have prior to the testing.
It can be helpful to view the testing equipment and the space used for the in-center testing.
This may identify necessary accommodations and relieve some anxiety about what to expect.
Consider waking a little earlier than usual.
This will build sleep drive and make it easier to fall asleep that night.
Do not take naps during the day.
Be active, following your routine exercise regimen.
Eat meals and snacks as you normally would.
Eat dinner before coming to an in-center sleep study.
In most cases, you should.
Spend the last one to two hours of the day relaxing, preparing your body and mind for sleep.
Avoid anything that might prompt anxiety or be upsetting (such as reading the news or social media).
It can be a nice time to read a book, or listen to relaxing music.
Minimize exposure to screen light, and go to bed close to your normal bedtime.
ensure that you have the feeling of sleepiness or drowsiness before preparing to start the test.
Do not go to bed earlier than usual.
If anything, stay up a little later.
This will help you to fall asleep faster, even with the testing equipment applied.
Once settled into bed, it is common to have an unusual awareness of the need to fall asleep.
Even people who normally do not experience insomnia may have some trouble.
Rather than simply dozing off, as may often occur, more time may initially be spent awake.
This can lead to a cascade of distressing and anxious thoughts.
It may be important to redirect this thinking before it derails the testing experience.
have a go at lie in a typical sleep position.
Dont feel pressured to sleep on your back if this is not how you prefer to fall asleep.
Do your best to ignore the wires, belts, nasal cannula, or other equipment.
It can sometimes be helpful to engage the mind with a distraction technique.
As needed, consider the use of relaxation techniques.
Focused breathing, progressive muscle relaxation, and guided imagery may be helpful.
Distract yourself by trying to recall the details of a recent dream or movie that you have seen.
Any of these will give the mind a focusand distract from the need to fall asleep.
Then, almost as a surprise, sleep comes.
If an awakening occurs during the night, avoid checking the clock or looking at a smartphone.
Do not turn on the television or lights to read.
Instead, roll over and have a go at fall back asleep by re-engaging the relaxation techniques.
If needed, it is okay to get up to urinate, but keep the lights low.
What to Do If a Test Fails
How much data is needed with a sleep study?
Surprisingly, a successful study can be completed with only a few hours of sleep.
This may prompt an in-center polysomnogram to be performed.
In some cases, a failed test must be repeated so that reach a diagnosis.
Insurance will cover this repeat testing.
This is an uncommon need.
A Word From Verywell
Cleveland Clinic.Sleep studies.
