Insomnia is driving me crazy

[Drtgirl]

I start work at 7am and find it hard to get more than 6-7 hours of sleep a night (between working out, dinner, errands, etc.). Over the past couple weeks I have not been able to sleep and it came to a head last weekend when I only got in a couple hours over 3 days. I broke down and bought some over the counter sleep aid and it's not helping. I am extremely tired but simply cannot fall asleep...I even had to skip my MTB race last weekend because I was just too tired :(

I'd like to try some alternative remedies before getting an Rx from the doc. Any ideas?

[Chicken Little]

Ugh, and you have my sympathy. Well, a recent study showed that prescription sleep aids cause people to fall asleep 10 minutes earlier than non-medicated people, they really aren't that effective.

Maybe start with simple stuff. Cut out all alcohol. No more allergy meds. Back off on the coffee. Is your room dark, quiet, and cool? Do you go to sleep then wake up, or can you not fall asleep in the first place?



Most 90 year old people only need 5 hours of sleep a night. Are you 90?

This can be tough to figure out.

[snapdragen]

There's Valerian -- it's an herb (the root actually) Warning though, it smells like dirty socks. I did find it helpful when I was going through some major insomnia.

[kelownagirl]

I start work at 7am and find it hard to get more than 6-7 hours of sleep a night (between working out, dinner, errands, etc.). Over the past couple weeks I have not been able to sleep and it came to a head last weekend when I only got in a couple hours over 3 days. I broke down and bought some over the counter sleep aid and it's not helping. I am extremely tired but simply cannot fall asleep...I even had to skip my MTB race last weekend because I was just too tired :(

I'd like to try some alternative remedies before getting an Rx from the doc. Any ideas?

This probably won't work for everyone but it does wonders for me. I download a bunch of podcasts or an audiobook on my ipod (must be talking - music keeps me awake) and sleep with my ipod under my pillow, one ear plug in my ear. At bedtime, I put on a podcast, start listening to it, and inevitably fall asleep.

I figured this out because I often fall asleep when I'm watching TV (although I wake up if the sound changes such as a loud commercial, or the TV gets turned off. )Obviously, I didn't want to have the TV on in my bedroom at night so I bought an ipod. I have to have some interest in what they're talking about because listening to it takes my mind of trying to fall asleep. It can't be TOO exciting or I stay awake listening. I find I usually listen for 5-10 minutes and then just drift off. My biggest problem is waking up in the middle of the night but now all I have to do is put on another podcast and I fall asleep easily. I prefer podcasts to audiobooks because they turn off as soon as they're finished.

If you sleep alone, you don't need to use the ear phone thingy.

[martinkap]

Seriously, how about some 420?

In Cali, it is official that marijuana is prescribed for insomnia. Here is a one interesting article from quick google search:

http://sleepdisorders.about.com/cs/medic/a/maricanada.htm

Now, I am a work in Psychiatric Institute in Substance abuse department. If you try marijuana for a week, for instance have a joint before you go to sleep, you will not become drug addict. You will be less addicted than if you were drinking coffee in the morning. On the other hand, if you used marijuana as thrill and were seeking more and more, it would lead you consequently to other drugs. That is the biggest danger of marijuana. That sooner or later it is not enough for those who smoke it for a thrill.

Martina

P.S. Please, if your symptoms last longer, do not take the insomnia lightly. Often this is the only manifestation of something else happening in the body or in the brain. Please, do go to doctor!

[OakLeaf]

I know meditation is supposed to be a spiritual practice, not a sleep aid...

but when anxiety is keeping me awake, I find it very helpful to grab my prayer beads and use them to focus on a mantra. Usually I'll just slip off, and wake up in the morning with my beads in my hand.

Only I lost my prayer beads somewhere (probably on my second-to-last trip :mad:) so now I'm using Mardi Gras-style beads. :p No, I did not get them that way. :eek::p But don't tell the Buddha, anyway. ;)

+1 on the valerian also, even more so in one of the combos with skullcap and hops. And excluding artificial light... but that's a double-edged sword when you live in a populated area, because it means excluding natural morning light too, which is even more important. :( Either way, it's very important that you get exposed to plenty of natural spectrum light during your waking hours. If your office doesn't have a window, ask for full-spectrum light bulbs (or buy and install them yourself). They made an ENORMOUS difference to my sleep quality when I was working in a windowless office.

[emily_in_nc]

Melatonin helps me, and it is a potent anti-oxidant as well. A friend of mine with breast cancer is prescribed it by her doc (in higher than OTC doses). I believe the prescription drug Rosarem (not sure if I spelled that right) is just a high dose of Melatonin. I take the 3mg size, and it really does seem to help me drift off to sleep faster, unless something is really bothering me.

I have a backup Rx of Ambien for those nights that I know I am not going to be able to fall asleep easily -- say, if I have something big coming up the next day that makes me anxious. Within 1/2 hour of taking one, I am in dreamland, but you definitely don't want to take them every night as you'll get horrible rebound insomnia.

Good luck -- I do feel your pain. Great sleep seems more and more elusive to me as I get older.

Emily

[tulip]

Yoga really relaxes me and I sleep really well after doing yoga.

[SadieKate]

Sleep disturbance can be a sign of overtraining (or over anything). Just one more thing to consider.

Um, and what about your age? :rolleyes:

[jobob]

Benadryl antihistamine works very well for me as an occasional sleep aid.

You can get store-brand generic diphenhydramine hydrochloride for a lot cheaper.

It's also the ingredient used in Tylenol PM

[hermitclub]

+1 for melatonin. Here is what works for me: Take it 3 nights in a row, 1/2 hour before you want to fall asleep, it will reset your body clock. Then the next time you're experiencing insomnia, repeat.

Also, no caffeine after noon. No food after 8pm. Limit alcohol (sugar in the alcohol keeps me up).

Hope these tricks help you as much as they helped me.

[Pax]

I know meditation is supposed to be a spiritual practice, not a sleep aid...

but when anxiety is keeping me awake, I find it very helpful to grab my prayer beads and use them to focus on a mantra. Usually I'll just slip off, and wake up in the morning with my beads in my hand.

I've found meditating to be really helpful as well. I used to have horrible insomia, now I just relax and breathe through it. http://i209.photobucket.com/albums/bb217/Deepliquid/Smilies/levitation.gif


Only I lost my prayer beads somewhere (probably on my second-to-last trip :mad:) so now I'm using Mardi Gras-style beads. :p No, I did not get them that way. :eek::p But don't tell the Buddha, anyway. ;)

http://i209.photobucket.com/albums/bb217/Deepliquid/Smilies/ROFL.gif

[Biker Jo]

There's Valerian -- it's an herb (the root actually) Warning though, it smells like dirty socks. I did find it helpful when I was going through some major insomnia.

I use Nature's Way Valerian Nighttime when I have trouble sleeping. It's odor-free.

[Zen]

Sleep disturbance can be a sign of overtraing (or over anything). Just one more thing to consider.



It does sound like you have a lot on your plate.
I'm not too keen on any electronics (tv, radio, computer) in the bedroom - Sha Chi (http://www.fengshuiprophet.com/sha_chi.htm)

Try reading for about an hour before bed. No other sound but the turn of a page.

[BleeckerSt_Girl]

A little exercise and also stretching in the evening and then a hot shower helps some people, as does a glass of milk.
Caffeine can stay in your system for many hours and prevent you from falling asleep.
Getting up earlier in the morning can make people get sleepy earlier in the nighttime too.
Some people just don't need 8 hours of sleep on a regular basis, especially as they get older.

[SadieKate]

Great, Zen. Now you've memorialized my typo. :rolleyes:

[mimitabby]

hold on! people are recommending Marijuana on here?? REALLY?
drugs are a bad idea because you develop tolerance and then you will need MORE drugs.

let's start from the beginning.

are you exercising near bed time?
drinking caffeinated beverages in the afternoon/ evening?
eating a big meal late?
do you have an evening routine that is conducive to rest?

like: take a hot bath, read a non-thrilling book.
no tv in the bedroom. no light in the bedroom (after you turn it off, I mean)

do you have pets bugging you? no pets in the room.
are noises keeping you awake? get a white noise generator (a fan works great, doesn't need to be on high or near you, just somewhere in the room)


and yes, we want to know your age.

Try these suggestions. I've always been a light sleeper, and the older i get the worse it gets, so these are things I have found that help.

[tulip]

Back when I was really stressed out and had trouble sleeping, I got one of those nature CDs. This one was of waves. No music in the background, just waves. Put me out like a peaceful baby.

But now I don't even need the waves because I addressed the underlying issues that were affecting my sleep.

[Drtgirl]

My mom smoked for as long as I can remember and I have no plans to smoke anything...except competitors in my next race. Ha! Plus that can't be good for an athlete's lungs (or my exercise-induced asthma).

I exercise anywhere from 5-7pm, depending on the nature of the workout and I'm definitely not overtraining (been too tired to work out lately). I'm 30. I *love* Diet Coke and usually have one with lunch and dinner.

I'm really stressed out and work and I think that's the underlying cause.

Here in the NW we have long summer days (light out till 10) but we're on the downswing and it's getting darker earlier. Our houses are really close together and you can hear TV's, dogs, people washing dishes, etc. and that drives me nuts when I'm trying to fall asleep.

Thanks for the tips- I might pick up some melatonin on the way home.

[tygab]

I have recently tried midnite (sp)? which has a small amt of melatonin and herbal extracts mentioned here. I tried this because the herbals alone did not do much, but this seems to work. note I tried these to keep a desired schedule rather than to address not being able to sleep at all. Both are available at the drug store. You could also try a soft sleep mask which can help darken out stray light.

If you think there is not an underlying stressor or physical issue you might try this. If there is or could be, please visit your doctor.

[Smilie]

I have a friend that swears by 5HTP. It is a bean extract and all natural. She had problems sleeping, and after she started taking that supplement, had no problems at all. Good luck to you!

[five one]

I often have Sunday night insomnia (that coupled with menopausal insomnia). The Sunday problem is probably due to the fact that I really don't want to go to work on Monday, but also Sunday is the day that I ride the longest and hardest. Hours after the ride, the muscles in my legs still feel twitchy.

I have used valerian capsules, but they don't always work for some reason. Celestial Seasonings Sleepytime Extra tea has valerian in it and tastes great with a bit of honey. I've gotten into the habit of brewing up a double strength cup about an hour before bed. I read, have my tea, and find myself getting sleepy within 30 minutes. Maybe it's psychological, but if it works, who cares?

I hope you find a remedy that works for you. I can empathize with what you are feeling right now.

[tulip]

I *love* Diet Coke and usually have one with lunch and dinner.

I'm really stressed out and work and I think that's the underlying cause.

Voila. Immediate improvements are eliminating the diet coke and getting a fan or something to mask the noise. Finding a solution to your work situation will likely bring all sorts of life improvements.

[SadieKate]

I find that I can snooze right off if I put a golf tournament on TV . . .

[shootingstar]

Know how you feel. However I keep on telling myself that at least, I don't have young children that wail for awhile at night..

So I can't complain too much.

Good thing I am a morning person, but certainly not a night person. I leave home on my bike at 5:20 am. to start my combine bike, commuter train, bus, walk, etc. convoluted commuter trip. I don't get home until 7:00 pm on work days. Yea, my evenings of free time are quite limited. If I get to bed after 11:00 pm, it's not a good thing for me....

Some stretching exercises (which is a blend of simple yoga, pilates and tai-chi warm-ups) helps me sleep better. Lately I haven't been consistent about this..better get back into it.

And oh yea, of course, an evening hot/warm shower every evening. That's de rigeur for me anyway, regardless of insomnia or not.

[kiwi girl]

This probably won't work for everyone but it does wonders for me. I download a bunch of podcasts or an audiobook on my ipod (must be talking - music keeps me awake) and sleep with my ipod under my pillow, one ear plug in my ear. At bedtime, I put on a podcast, start listening to it, and inevitably fall asleep.

I have to have some interest in what they're talking about because listening to it takes my mind of trying to fall asleep. It can't be TOO exciting or I stay awake listening. I find I usually listen for 5-10 minutes and then just drift off. My biggest problem is waking up in the middle of the night but now all I have to do is put on another podcast and I fall asleep easily. I prefer podcasts to audiobooks because they turn off as soon as they're finished.

If you sleep alone, you don't need to use the ear phone thingy.

+ 1 on this. I subscribe to the New York Times audio digest and often listen to this - its about 50 minutes an episode. The only downside is that I am normally asleep by the sports and editorial sections which I am far far more interested in than the business section.

[teigyr]

5:20am wake-up IS a morning person to me :D

I am fortunate in that I can change shifts periodically. I am more of a "wake up later" kind of person. Right now I get off at 2am and wake up whenever I wake up...I don't start work until 3:30pm.

Back before I learned about Benadryl, I used to listen to CD's. Most of them were of a storytelling and more of a hypnotic variety.

Could be age, could be something going on in your life. Focusing on something other than not sleeping is always beneficial. Routines are good too.

Other than that, I went the rx route and wouldn't go back. My doctor says that lack of sleep is worse than a prescription and what is out there is getting better. I don't take it every day but when I have to, I do. The way I see it is it is better than taking unnecessary medications (such as drugstore sleep aid and pain reliever) or alcohol or whatever.

Then again, it's not like I know what I'm talking about :D I figure if I'm honest with myself and my doctor and I know what's normal for me and what's not (and I've always been kind of a strange sleep person), I can figure out what is best for whatever situation I'm in.

[rocknrollgirl]

I have terrible insomnia, and the valerian root works for me.

[Dogmama]

Sometimes I'll take l-trytophan (sp?) in pill form. It's the same thing that is in turkey. You know the turkey dinner that puts everybody to sleep? That's it.

You can also get it with a glass of milk before bed. But, milk might aggravate your asthma.

I do feel your pain. I've had trouble sleeping because of hot flashes. I have learned to value a good night's sleep.

[NadiaMac]

as noted by others, quite a few studies have shown that behavioral changes (as opposed to medications, herbal or otherwise) are the most effective way to combat insomnia. there is a great NY times article from a couple of years back that summarizes the studies and tips- you may be able to find it if you search

for me, this is what helps:
-minimize caffeine and no caffeine after 12 noon (one of the most important things for me)
-keep a regular sleep schedule-- to bed and up at approximately the same time. do not sleep in to compensate for sleepless nights
-sleep a little less than you think you need. I love getting 8.5 hours, but find I generally sleep more consistently if I get 8. I know, a lot. I've been this way since I was a kid.
-exercise a lot (probably not an issue for TE readers!)
-do not lie in bed when having trouble sleeping. get up and do something non-stressful (ie, not work). I find that I get sleepy after about 20 mins out of bed. much better than lying in bed trying to relax and sleep
-I catch up on sleep using afternoon naps on the weekend, if I've had a hard week sleepwise
-try to chill out at least 90 mins (preferably more) before going to bed. No work or other stressful or "mind-active" activities.
-when I am very very sleep deprived, I paradoxically have more trouble going to sleep. Under these circumstances, and these only, I might take half an ambien to force some sleep. Otherwise, I find sleep aids, including natural ones such as melatonin, not to help so much. The sleep is not natural sleep, so multiple days of using these things just make me feel worse
-if you have morning wakefulness (as I do-- never any trouble falling asleep, but I wake up in the early am and can't fall back to sleep), make sure your room is very dark- good shades to prevent light entry

other tips in the article that don't work so well for me but might work for you:
-use the bed only for sleeping. do not read, study, watch tv etc in bed. the idea being to make the bed a sleeping only environment. this doesn't seem to help for me
-conversely, sleep only in the bedroom. no falling asleep on the couch in front of tv, then moving to bed, etc.

insomnia is really really awful- good luck sorting this out!

[sundial]

I exercise anywhere from 5-7pm, depending on the nature of the workout and I'm definitely not overtraining (been too tired to work out lately). I'm 30. I *love* Diet Coke and usually have one with lunch and dinner.

You *may* be in peri-menopause, but you are really young if you are. One sign of my menopause was the sleep pattern disturbance. It was so bad that I only got about 3 hours of sleep a night. Needless to say it wasn't long until my gyne prescribed an Rx that is non-habit forming and I wake up feeling refreshed and not groggy. I tried the melatonin and it works if you are already have a regular sleep pattern. If not, you have to resort to something a little more effective.

Perhaps limit your diet Coke to noon and a caffeine free DC at dinner?

[elk]

I get 303 s from my naturopath...it is Valerian and some other other things...or Schizandra Dreams which not only helps one fall asleep but you get a free pass to the movies in your head all night:D

Where are you? Accupuncture can help as well....But sleep hygiene is most important ...don't excercise right before bed, no caffeine after 4 or 5 or 3,
DON''T WATCH THE NEWS...

Keep your bedroom for sleeping/reading/intimate moments...the only electronics we have are a fan or a clock

I also find reading pretty much knocks me out....

[Mr. Bloom]

drtgirl:

You've gotten a lot of good feedback and options....and I'm sorry to add one more thing.

My life is very complex living in two cities and two time zones. I could never "turn off my brain" and when I did get to sleep, it would be short lived at best. Now, I'm sleeping well despite riding until 8 or 9 PM. Here's what I did:

I did three things:
- I put blinds on my bedroom window
- I cut out Diet Coke (I was on a habit of 8-10/day!!!) and limited my evening meal to fruit and veggies
- I started using Calm (Magnesium) (http://www.petergillham.com/product-line/peter-gillhams-natural-calm.php) on the recommendation of my chiropractor. There are some ummm - :eek:deliterious digestive effects:eek: - at first, but after a few days, it's amazing how much better I felt...and still feel.

Also, congrats on smoking competitors and not cigs!