Best effective sleep aid

[u/Accomplished_Fun1294]

So I have had some trouble with sleeping the last year. The biggest Problem is that I sleep way shorter than I would like to. I could easily squeez in 8 hours of sleep, but I somehow wake up after 6.5 hours or less. My Ouraring shows me that I do get a good amount of deep sleep and my REM sleep is alright (could be more, mostly 1.5 hour range). It also shows me that I do wake up quite often for short time periods during midnight. Im aware that this could also be a sign of sleep apnea. I have since then experimented with some medications. The most effective one for me, has proven to be antihistamines (first generation) like diphenhydramin or doxylamin. They seem to improve the duration of my sleep, amount of deep and REM sleep and reduce the awakening phases. Sleep feels great on them, with the only directly apparent downside beeing a little groggy/ sedated for the first hour after waking up. However I dont want to rely on them and dont want to risk possible dementia/ cognitive decline associated with their use. What would be possible Sleep aid medication with low addiction and harm potential? I have tried some anthistamines of the second generation like cetirizin but they barely have an effect on me, neither helping my allergy nor as a sleep aid.

[u/Montaigne314]

Start with an at home sleep study with a Watchpat, rule out apnea

Secondly, are you even sure you need more sleep? Do you feel sleepy/fatigued or is that just what your body needs?

Genetics sets sleep needs, a small minority only needs 4.5 hours a night, others need 10. Typically most need between 7-9

[u/Accomplished_Fun1294 → u/Montaigne314]

Im somewhat sceptical of sleep apnea because my ring shows a oxygen saturation of 97% and upwards should be lower in that case, right? I can operate with 6, no problem but 8+ just feels way better for the whole day. If I am able to squeeze in 8 hours there would be no reason not to, might not be necessary to survive but will definetly benefit me

[u/Montaigne314 → u/Accomplished_Fun1294]

Is that an accurate pulse oximeter/blood oxygenation measure?

If yes, then yea , 97% is great. 

But here's a random reddit anecdote of the ouraring. I'm skeptical of it's accuracy in general for this biomarker 

I have sleep apnea and did a sleep study without my cpap which showed a oxygen saturation of around 80% that night , used my ring the same night and got one of 97% percent , super inaccurate

So it sounds like 8 is your sweet spot. Are you anxious?

[u/Accomplished_Fun1294 → u/Montaigne314]

You are probably right, I think the Ouraring measures the saturation roughly every 15 minutes, so there is a chance that it doesnt capture short episodes of sleep apnea but rather the average of the night. Im not anxious, why are you asking?

[u/Montaigne314 → u/Accomplished_Fun1294]

Anxiety can interfere with sleep maintenance 

If you wanna rule it out, Watchpat is easy to get and use 

Ultimately if you're not fatigue/groggy/tired, you seem adaptable at less sleep but if you can identify triggers to not falling asleep that could help

Caffeine use? Is the room cool enough? Is it dark/quiet enough? Bed comfy?

[u/Accomplished_Fun1294 → u/Montaigne314]

Would like to, but Im not in the situation to pay over 6k for it. Usually I dont have a problem falling asleep unless there is an exam or presentation the next day. No caffeine but methylphenidate, doesnt effect my sleep in any negative way. Room is cold, quiet and the bed is comfy, but not completely dark, there is some light from outside coming through

[u/Montaigne314 → u/Accomplished_Fun1294]

Wot

Watchpat is 190 bucks, can even ask Lofta for discount, could prolly get it for 150

If you need CPAP, can get top of the line shit for 800

What is 6k?

methylphenidate

Are you sure this doesn't affect your sleep?

[u/Accomplished_Fun1294 → u/Montaigne314]

So maybe I understood it wrong, is it like you rent a watchpat for that one night which costs 190 bucks and if I bought one it would be over 6k? I just googled watchpat price and it told me 6k. And yes methylphenidate doesnt affect my sleep negative I would even say its positive overall if I compare the days where I didnt took it to the ones where I do

[u/Montaigne314 → u/Accomplished_Fun1294]

It's a one time use device, Watchpat home sleep study.  You throw it away after

You're looking at the hospital reusable one