How Fitbit helped me find my sweet spot for sleep

Note: This column describes the author’s own experiences with the sleep aid and antidepressant trazodone. Not everyone will have the same response to treatment. Consult your doctor before starting or stopping a therapy.

I’ve struggled for two years to find my optimal times to go to sleep and wake up, which is important for those of us with chronic obstructive pulmonary disease (COPD). Finally, I’ve found what works for me. I’ll let you in on the secret, and maybe you’ll find your best sleep schedule, too.

Dealing with COPD and sleep can be a double-edged sword. We need sleep, but the coughing and shortness of breath we experience can disrupt it. In fact, those breathing problems can increase the risk of obstructive sleep apnea. That isn’t just possible snoring; with sleep apnea, the person stops breathing during sleep, resulting in very low oxygen levels.

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Further, poor sleep quality can lead to a weakened immune system, which may increase the risk of severe exacerbations, which can have a negative impact on the respiratory system and thereby worsen COPD symptoms.

That all sheds some light on why I was so concerned about my sleep quality. I’d tried all the over-the-counter sleep aids, and I was doing all the things sleep experts say to do. Nothing was working.

What finally helped

I sought medical help and was prescribed trazodone, known less well by several brand names. Within a week, I no longer had sleepless nights and my sleep cycle itself had begun to improve. That sent me back to find the best time for me to go to bed at night and wake up in the morning.

I relied on my Fitbit to help me determine the proper schedule. Fitbit gives me a sleep score based on 100 points, determined by the amount of time I’m asleep as well as the time I spend in light, deep, and REM sleep. A score of 90-100 is deemed excellent, 80-90 good, and 70 and below is considered poor.

To find my sleep sweet spot, I relied on this information and found that going to bed by 10:30 p.m. and getting up at 7:30 a.m. is ideal for me. I read about 20 minutes before I turn off my lamp and prepare to sleep. I’m usually asleep before 11 and get eight hours and a few minutes sleep, with a score ranging from 88-93.

I’ve noticed a positive impact on my mood and well-being by following this schedule. It’s interesting to me because in my previous life, the times I went to bed and got up were dictated by my work schedule, not what was best for my health.

Perhaps Fitbit can help you find what schedule is best for you. Or maybe you’ve already found your sleep sweet spot!

If you’d like to share your sleep experience and ideal times for bed and waking, please do so in the comments below.

Note: COPD News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of COPD News Today or its parent company, Bionews, and are intended to spark discussion about issues pertaining to chronic obstructive pulmonary disease.