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OT - Any other insomniacs out there?

Astrid

Veteran

Well, I'm a bit of an insomniac since maybe four years ago. I had some big problems at that time that resulted in many sleepless nights. I've been over that for a while, but I still don't get enough sleep. I try to sleep six hours at the least when I have work to do, but I often don't succeed. I really want to sleep more, only I can't! If I try to go to bed earlier I just lie awake, so I don't bother at all and keep myself busy with different things until I'm so exhausted I can sleep. I tried to go to bed a little earlier each night, but that wasn't really successful. I know that this isn't good for me and my health, but I'm not sure what to do. Does anybody have similar problems or some wisdom to share?

General

19 replies

Latest reply was from Meka

annagybe

(website)

Veteran

There's some good references here

http://health.nytimes.com/heal.....038;st=cse

Astrid

Veteran

Thanks, Anna!

Elly

Veteran

Well, I am here to commiserate although I don't think I have much advice to offer. My poor quality of sleep and problems falling asleep are related to the health problems I have been having. I have found that sometimes waking up early (5, 5:30) and using the time from maybe 6 or 7 to the time I have to go to work or school to do something enjoyable or productive can sometimes help to reset my clock enough to manage to get to sleep earlier without being miserable. That extra time spent doing something combats the "snooze button syndrome of waking up early sucks" while still making sure I am awake and not groggy by the time I have to be somewhere. Also, a good workout can make a big difference. I don't like to do the same workout everyday because I find I end up with sore and fatigued muscle groups-- but I might do a gym cardio and weights workout 3 days a week alternating with a pool workout the alternating days and maybe a hike on the weekend. Swimming really calms me and tires me out, and it is the one form of exercise I break sleep hygiene rules with--- a swim in the evening followed by a nice steamy shower makes for some good sleep.

Also, are you making time for yourself, Astrid? I find it harder to fall asleep when I have been going going going all day or spent all day around people. I need a little time each day to relax and contemplate and think-- a little alone time. I find when I have a house full of people or a busy schedule I have to stay up later till others have left or are asleep to get that time. Same goes with things like texting, instant messaging, social networking, and other things where people expect a quick response to contacting you. I like to shut those things off at a certain time, even if I am still up.

CJ

I have insomnia too- mine's due to depression, and there are some nights I get maybe three, four hours of sleep. Sometimes I won't sleep at all and I end up crashing out the following night. I'll still only sleep about six hours after all that.

All I can say is "don't force it," mostly because that's what I was told. If you're lying awake, get up and do something like you've been doing. Or as Elly said, find some way to unwind.

AJ

Veteran

I just heard on the radio that if you exercise when you come home from work, then it takes the body about 3 hours to settle down and get sleepy... or something like that.

I'm a night owl as well. I usually do not get sleepy until 2am.

chewyspaghetti

Veteran

Another insomniac here. Mine is also health related, but I find that keeping a regular schedule helps, also avoiding caffeine/alcohol. Exercise in the morning most days and a healthy diet also helps. Valerian root is an herb that you can take if you are having trouble sleeping due to anxiety/stress.

Aziraphale

Veteran

I had horrible trouble with insomnia after my second baby was born. Eventually what solved the problem was an antidepressant that had 'causes drowsiness' as its main side effect.

I did stop taking the antidepressant eventually -- like three years later -- and I seem to sleep OK now.

Also, I don't drink coffee after noon. And I try to go to bed and get up at roughly the same time every day.

lyn*

(website)

Veteran

Due to my work schedule of insanity; I often cannot sleep. I am lucky to get 4-5 hrs a night; and on top of my depression, it's insane.

I try to keep a certain routine before bed - a certain smelling lotion; or a certain taste of sleepy-time tea. It seems to help me wind down and sleep. Also; I have ahot water bottle or a microwavable wheat pack I take to bed with me; so it's nice to cuddle.

Kafe

Some good things have been mentioned here already. How about diet? I firmly believe diet can affect us way more than we think.

I had headaches on a daily basis for years and at one point I went on a gluten free diet for something else. My other issue was not resolved, but my headaches disappeared and are completely gone. I can have some gluten but if I have too much, three days later I get a big headache.

The reason I go on about a gluten free diet is because one of the issues that comes about in people who are sensitive to gluten (this is not the same as Celiacs disease) is insomnia. I have also read there are far more people sensitive to gluten than we think and don't know it. Maybe something worth considering........

Kari

Veteran

Oh my gosh, yes.

I think I was doomed to it, because all of the women in my mom's family have had pretty terrible insomnia, and most of my family members take Trazodone to help with the sleep issues. I went through a terrible bout of chronic insomnia since February and started taking Trazodone in July. It's amazing not only to be able to FALL asleep, but to STAY asleep for all of most of the night. I don't know that I ever remember a night where I did not wake up at least a couple times, even when I was a kid.

Benadryl used to knock me out, but now it mostly just makes me drowsy for a few hours. I tried melatonin but hated it - it wasn't successful at keeping me asleep, and I found that it gave me wacky "fever-like" dreams - but I know others that have had a good reaction to trying it just before bedtime.

I know some things make it much harder for me to sleep: namely, being on the computer right before bedtime, or exercising within an hour or two of when I want to fall asleep.

Keeping the lights dim before bedtime helps. And, um... two glasses of wine leading up to bedtime can put me to sleep pretty well, but I do not/did not want to become reliant on that method.

I really sympathize, Astrid, and I hope you're able to find a solution that works for you. Have you tried approaching your doctor for suggestions?

Astrid

Veteran

Thanks, everybody. After reading your responses I think that the most important thing I have to do is to establish a regular schedule. I don't really have a work schedule because my Uni courses are different from semester to semester and I have to be up at differing times. The last semester my first courses weren't earlier than 12 pm! Maybe it would be easier if I have to get up at the same time everyday.

Elly, I get the thing about having time for yourself. You're right, in a way. I'm on my way most of the day and when you live in a city like Berlin you always have a lot of people around you wherever you go. I live alone, so I have the time for myself when I get home in the evening. BUT as you mentioned I'm also online for most of the evening. I should try to change this a little bit, maybe with a 'no PC after 11 pm' rule?

Catherine, I also think that this is really the most important thing, not to force it.

AJ, I'm not sure exercise in the evening would work for me... I would be happy to get sleepy at 2 am most nights!

Khris, it seems to be coming back to the regular schedule thing. I only drink alcohol when I'm going out, so that's not an issue. Although I'm guilty of drinking coffee and black tee in the afternoon. I got Valerian Root when I had the anxiety problem, but it didn't really help me with my sleep.

Elisabeth, I should go with the no coffee after noon rule.

Lyn, god idea about the hot waterbottle and the sleepy-time tea!

Kafe, I've never thought about gluten being the cause for this before. It could be possible, but I think it unlikely. My sleep problems started when I had trouble with anxiety and a reactive depression and that's very common. Sometimes the insomnia dissapears with the depression, but sometimes it stays.

Thanks, Kari! I think dimming the lights could help, I'll try it. And stop using the computer before I go to bed. There are many night owls on my father's side of the family, so I may be at a disadvantage. I haven't talked with my doctor yet. I want to try to change some things myself first and see if something works. I try to avoid taking anything as much as possible.

Louise

Veteran

Lavender oil usually works for me, though it could be a placebo effect beause I *feel* like I'm doing something. Anyway if I struggle to sleep I put a couple of drops of 100% pure lavender oil on my pillow and I'm out like a light x

Astrid

Veteran

Thanks Louise, it doesn't hurt to try.

Meka

I've battled insomnia for years and have taken temezapem and ambien to combat the proble. I recently started eating yogurt and fruit before bed. The yogurt contains tryptophan, which helps you sleep. I've had some of the best sleep after eating yogurt.

Astrid

Veteran

Normal yogurt? I often eat one of these for dessert, but I wouldn't have thought that these could help you sleep.

Jonesy

Veteran

Up until recently, I was an insomniac from childhood. What has worked for me: Lots and lots of daily exercise (I run 2 miles a day and walk the dog another 1-3 miles a day rain or snow, plus very active--I am super high-energy so if I don't "drain my battery" I cannot get to sleep at night!); getting up at roughly the same time each day; no napping; no computer late at night; relaxation breathing to help me fall asleep if I need to, or help me get back to sleep if something wakes me up in the night (inhale should be twice as short as your exhale, e.g., inhale to the count of 5, exhale to the count of 10).

Insomnia can be so maddening and debilitating!! Good luck!

Astrid

Veteran

Thanks, Jonesy! I don't have much problems with waking up, it's just the getting to sleep that's the problem. The exercise is a good idea, although I'm as far away from high-energy as can be. I should exercise more anyway to increase my pulmonary capacity (I have hypersensitive bronchia), I just have to to it carefully.

Isabel

Veteran

I used to go through bad bouts years ago ( for no apparent reason ). One horrible Spring, I went for 3 weeks with 6 hours sleep in total. I thought I was going to lose my mind, literally. Unfortunately, nothing helped naturally. Eventually, my doctor gave me a very mild sedative ( not a sleeping pill ) and I would take it 3 nights on, 3 nights off for 2 weeks. Eventually, my body took over by itself. Now, I only get insomnia once in a great while an never more that a couple of nights.

Try everything possible. It is so stressful to go without sleep.

Meka

Astrid, yes regular yogurt. I think dairy products especially milk and yogurt are supposed to help you sleep.