Relief from. Snoring and Sleep Apnoea. Workbook. Tess Graham

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1 Relief from Snoring and Sleep Apnoea Workbook Tess Graham

2 Copyright Tess Graham, Breathing Training Pty Ltd 2012 The moral right of the author has been asserted. All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise without the prior written permission of the author of this book. Published by BREATHEABILITY INTERNATIONAL PO Box 4393 Manuka, Australian Capital Territory 2603, Australia (A division of Breathing Training Pty Ltd) First published

3 Relief from Snoring and Sleep Apnoea Workbook - 2 -

4 Important Note This workbook is a not a stand-alone product. It is designed to accompany the book Relief from Snoring and Sleep Apnoea, and to be used in conjunction with reading the book and using the self-assessment procedures described in the book. This self-assessment procedure is not intended to diagnose, and should not be taken as any kind of diagnosis of any disease or condition, including a diagnosis of breathing pattern disorder or sleep apnoea, or other sleep-breathing disorder. However, if completed as per the instructions given in Relief from Snoring and Sleep Apnoea, the self-assessment procedure should provide useful information about your breathing pattern and help you to identify faulty breathing habits and symptoms of disordered or dysfunctional breathing you may be experiencing. Please note that this self-assessment is a check that you can do yourself on certain aspects of your breathing pattern. It is quite different from the breathing tests (spirometry) commonly used in doctors surgeries and hospitals to diagnose and assess asthma and chronic airway diseases. It also differs from the technical overnight sleep studies used to diagnose and evaluate the severity of sleepbreathing disorders. If you have not already been medically diagnosed with sleep apnoea but suspect after doing this self-assessment process that you do have it, or another disorder, see your doctor, who can decide if your condition warrants investigation. In addition, you should always have your doctor's approval before stopping or modifying any prescribed treatment. The author is not engaged to render professional advice or services to the user of this workbook and is not liable or responsible for any loss or damage arising from any use or misuse of information in this workbook or the self-assessment procedure followed in completing the workbook. Nor is the self-assessment procedure a substitute for consulting your medical practitioner about any symptom or condition

5 CONTENTS Important Note 3 Introduction 4 Breathing Pattern Self-assessment Daytime 5 Breathing Pattern Self-assessment Asleep 6 Signs and symptoms of dysfunctional breathing 7 Observation Checklist 9 Meal Components 11 Introduction Use the following tables to complete the self-assessments in Chapters 4, 12 and 22 of the book, Relief from Snoring and Sleep Apnoea. Additional assessment columns are provided for Tables 4.1, 4.2 and 4.3 so you can review your progress with improving your breathing

6 Breathing Pattern Self-assessment Daytime Table 4.1 is in Chapter 4 of Relief from Snoring and Sleep Apnoea, on page 19. The instructions for completing it are on pages TABLE 4.1: BREATHING PATTERN SELF-ASSESSMENT DAYTIME BREATHING PARAMETER ASSESSMENT 1 ASSESSMENT 2 ASSESSMENT 3 ASSESSMENT 4 FEEL of BREATHING Easy or heavy /restricted / breathless RHYTHM Regular or irregular (erratic / sighing / yawning / throat clearing/ breath holding / coughing) SOUND of BREATHING Rest: silent or audible Daily activity: silent or audible Physical exercise: fairly quiet or noisy RESPIRATION RATE (Breaths per minute) ROUTE: NOSE or MOUTH Rest: nose [ %]; mouth [ %] Daily activity: nose [ %]; mouth [ %] Physical exercise: nose [ %]; mouth [ %] POSTURE Upright or slumped LOCATION OF BREATHING MOVEMENT Diaphragm / upper chest / shoulders / abdomen Underline dominant area AIRFLOW Scale 1 4 HEART RATE (beats/min) - 5 -

7 Breathing Pattern Self-assessment Asleep Table 4.2 is in Chapter 4 of Relief from Snoring and Sleep Apnoea, on page 26. The instructions for completing it are on pages TABLE 4.2: BREATHING PATTERN ASSESSMENT ASLEEP ASSESSMENT 1 ASSESSMENT 2 ASSESSMENT 3 ASSESSMENT 4 BREATHING PARAMETER No appliance With Appliance Type: RHYTHM Regular or irregular (erratic / variable / pauses / gasping / snorting) SOUND of BREATHING Silent or audible / loud ROUTE: NOSE or MOUTH Nose [ %]; Mouth [ %] AIRFLOW Scale 1 4 HEART RATE on waking (beats/min) Additional information: (tick for yes) Do you snore in any position? Do you snore only when lying on your back? Is your snoring worse when you are on your back? Is your sleep more disrupted when sleeping on your back? - 6 -

8 Signs and symptoms of dysfunctional breathing Table 4.3 is in Chapter 4 of Relief from Snoring and Sleep Apnoea, on pages 30 and 31. The instructions and the example for completing it are on pages 28 and 29. TABLE 4.3: SYMPTOM TRACKER MY SYMPTOMS SYMPTOMS NO APPLIANCE ASSESSMENT 1 WITH APPLIANCE Type: ASSESS 2 ASSESS 3 ASSESS 4 Snoring Irregular breathing during sleep Restless/ interrupted sleep Insomnia Recalled wakings (Average number per night) Waking self with gasp/snort (Average number per night) Toilet visits (Average number per night) Frightening or vivid dreams Shuddering in sleep, legs jerking or twitching in bed Waking tired Waking with a headache Waking with dry mouth or throat Blocked or stuffy nose Runny nose (Number of tissues used per day) Post-nasal drip Heavy or laboured breathing Breath holding in the day Sighing or extra-deep breaths Frequent yawning Irritable cough Throat clearing Short of breath when resting - 7 -

9 MY SYMPTOMS SYMPTOMS NO APPLIANCE ASSESSMENT 1 WITH APPLIANCE Type: ASSESS 2 ASSESS 3 ASSESS 4 Short of breath when reading or talking Easily breathless with exertion Erratic or faster heartbeats Difficulty swallowing Feeling revved up, jumpy, irritable Anxiety, tension, apprehension Panic attacks Feeling spaced out or confused Dizziness, light-headedness Tingling in limbs or face Poor concentration or memory Frequent or urgent urination Heartburn/gastric reflux/gut upsets Excessive sweating Chest wall sore to touch Achy or tense muscles Muscle spasms, tremors, twitching General tiredness or weakness Chronic exhaustion Sleepiness during day Falling asleep sitting, reading, watching TV, in a car Needing and taking a day nap (Number of days per week) SYMPTOM SCORE (ticks + numbers) = occasional = part of each day/night = frequent, most of day/night = frequent and/or strong - 8 -

10 Observation Checklist Table 12.1 is in Chapter 12 of Relief from Snoring and Sleep Apnoea, on page 95. The instructions for completing it are on pages 93 and 94. Spot-check your breathing once an hour for a few days, using the checklist. Two copies of the checklist are provided. TABLE 12.1: OBSERVATIONS CHECKLIST How am I breathing? Sitting Moving about Under stress Getting in / out of a car Lying down On waking Showering Mouth Audible Fast Irregular Upper chest Breath holding Sighing Yawning Large, full breaths Coughing Sneezing Throat clearing Puffing/ Panting Gasping when talking - 9 -

11 OBSERVATION CHECKLIST (2nd copy) TABLE 12.1: OBSERVATIONS CHECKLIST How am I breathing? Sitting Moving about Under stress Getting in / out of a car Lying down On waking Showering Mouth Audible Fast Irregular Upper chest Breath holding Sighing Yawning Large, full breaths Coughing Sneezing Throat clearing Puffing/ Panting Gasping when talking

12 Meal Components Table 22.1 is in Chapter 22 of Relief from Snoring and Sleep Apnoea, on page 180. The instructions for completing it are on pages 179 and 180. TABLE 22.1: MEAL COMPONENTS Yesterday Today Breakfast Morning tea Lunch Afternoon tea Dinner

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