Insomnia is driving me crazy

[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.

[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

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 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!

[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

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....