Hi,

I’m posting to see if anyone might have advice about steps to take to improve my sleep, or if I might have sleep apnea. I’m a 21 y/o guy pretty healthy, exercises most every day – 5’10” 180 lbs. Have always struggled with sleep a little and feeling rested.

As far as potential symptoms, I am a frequent snorer according to others, occasionally wake with a sore throat and dry mouth in the mornings, very infrequently with a headache. For a period of time I was waking up to go to the bathroom often 2 times a night and sometimes 3. Realizing it was an issue I now cut off fluids sometime between 6-8 pm. I began taping my mouth during sleep as I had came across that idea on reddit about 2 weeks ago and have been going to the bathroom less frequently typically once maybe twice per night. I think my memory is nowhere near as sharp as it used to be. Most days I feel kind of groggy and could definitely feel better I think. Occasionally also, I’ll wake in the middle of the night and toss and turn for what seems like a long period of time.

I do a good amount to try to improve the quality of my sleep, getting early AM sun exposure, sleep around the same time each night, trying to mitigate stress, taking vitamin D, fish oil, phosphatidylserine, as well as a multivitamin and still get on average an hour of deep sleep per night which confuses me. I’m wondering if there is an underlying issue like sleep apnea perhaps.

A few months back I started wearing a whoop (which is a wrist sensor that while not the best possible method of tracking sleep, it’s still supposed to be somewhat accurate). I’ve attached the graph to my heart rate while sleeping and most every night find myself with a heart rate that sits around 50 bpm and frequently spikes up to 80 sometimes 100 bpm which seems rather odd to me. I don’t typically remember waking up in the night at all besides when I have to go to the bathroom. Often too, I experience the spikes in heart rate and wake out of deep sleep stages which appeared to be another potential symptom according to google.

Any help or suggestions would be greatly appreciated, thank you!

HR graph

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