[njf520]

I don’t have trouble sleeping.

But, my wife is a light sleeper and I wake her up when I do whatever it is I am doing in the below audio clip.

Any guesses?

https://clyp.it/ymqlcxey

 

Thanks!!!

• This topic was modified 6 years, 4 months ago by njf520. Reason: fixed link

[Harpoleptic]

Hi njf,

To me it sounds like mild upper airway resistance from mild nasal congestion with a little post nasal drip.  My guess is you are also in supine (back) position too.  Might try some saline flush before bed and a non-sedating OTC antihistamine too if you think it could be allergies.  And also keep filters and bedroom clean.  Lots of smoke from wildfires where I live, and many patients experiencing nasal issues here.

If your wife says you seem to make these sounds only when sleeping supine, you could try staying off your back.  Some people sew a pouch in back of their pajama top and out a couple tennis balls in to make a lump that encourages side-sleeping.  There are also special pillows, angled foam wedges to elevate your upper body, and other positional devices you can try, but they may cost $$.

Also minimize alcohol consumption.  Alcohol can destabilize your upper airway during sleep by causing increased relaxation of the smooth muscle supporting your airway.  It’s also a CNS depressant, a dietetic, and a short-chain carbohydrate, all of which can fragment your sleep (especially REM seep).

Lastly, if these simple suggestions don’t help, talk with your doctor about obstructive sleep apnea.  Left untreated, it can be dangerous.  It can be easily tested and fairly easily treated.

Michael

[njf520]

Thanks, Michael, for all of the good info.  I’ve had a the condition for about 2 years, but I don’t (seem to) have allergies or any nasal congestion.  Do you think the popping sound is from my tongue on the roof of my mouth?  Or could it be my teeth snapping together, rather than grinding?

 

Thanks again!

[Martin Reed]

Just to let you know, Michael is the program director for the clinical sleep health program at the Oregon Institute of Technology. He is also a registered and licensed sleep technologist and he is certified in clinical sleep health.

We are lucky to have him here, sharing his expert opinion.

Thank you, Michael — and I hope his suggestions are proving helpful, njf520!

—

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The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

[Harpoleptic]

Possibly either.  Does not strike me as   clinical bruxism (teeth grinding).  It does seem to be in sync with your breathing.  Do you experience any other sleep-related issues (e.g., daytime sleepiness)?

[njf520]

Thanks for the info, Michael!  Very much appreciated.

No, not really.  I do get a little sleepy around 3-5p but it passes without trouble.  I don’t drink caffeine so I am not ever trying to “keep myself going” with coffee.

I work from home so I often am able to sleep from 11p – 8a.

The “popping” sound just keeps my wife awake.  So much so that she recorded it. 🙂  I was supposing that identifying how the popping sound is being caused would be the first step in figuring out how to stop doing it. 🙂

Thanks again!

[Author]

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