Ahhhhh to sleep...

[Catrin]

Marni - that sounds interesting, thanks!

[emily_in_nc]

I have been taking Melatonin for years. In addition to helping with sleep, some research has shown that it might be a cancer preventative. It helps me fall asleep but has a very short half-life so does not help me stay asleep. Additionally, I've read that it's important to turn the light off soon after taking it, so don't take it too long before you intend to go to bed.

When I had serious problems sleeping after the death of my father, I got an Rx for Lunesta and later Ambien. They worked wonders (out like a light!), but I got horrible rebound insomnia when I stopped them. Only lasted about a week, though.

Nowadays I do take one 25 mg. Benedryl (same thing as the Zzzzyquil now available) when I am having trouble sleeping -- mostly due to stress/anxiety -- it works better than melatonin but not as well as the prescription stuff. It used to give me a hangover until about noon the next day but doesn't seem to any more; perhaps I have built up a tolerance? I have mild asthma and have never been warned off it by my doctor, nor does it seem to make my asthma worse.

Good luck -- insomnia sucks!

[Catrin]

Emily - thanks for the tip that melatonin doesn't seem to help with staying asleep. THAT is my problem - I normally get to sleep pretty easily, it is the waking up ever 1 or 2 hours that is killing me. I DID just wake up twice last night though so perhaps forcing myself into deliberate sleep deprivation by going to bed later is helping with that, for now. Obviously that isn't a long-term solution and I suspect it will only work for so long anyway. I will check on the antihistimine, it is possible I am confusing that with something else.

[lph]

It sounds like you are waking up in the light-sleep phase of every sleep cycle. I've never had insomnia that bad, but when I'm stressed, whether it's positive or negative stress, I wake up very easily at the slightest sensory input. I keep my bedroom as dark as I can, but even then, sleeping with a soft sleeping mask and good ear plugs will help keep me "down" through those phases. They can make it slightly harder to fall asleep, but once I'm asleep they help keep me there.

(And of course, limiting coffee and tea. I try to stick to just one cup of coffee in the morning, and max 2 cups of tea, pref green or white, before 3 pm.)

[Catrin]

It sounds like you are waking up in the light-sleep phase of every sleep cycle. I've never had insomnia that bad, but when I'm stressed, whether it's positive or negative stress, I wake up very easily at the slightest sensory input. I keep my bedroom as dark as I can, but even then, sleeping with a soft sleeping mask and good ear plugs will help keep me "down" through those phases. They can make it slightly harder to fall asleep, but once I'm asleep they help keep me there.

(And of course, limiting coffee and tea. I try to stick to just one cup of coffee in the morning, and max 2 cups of tea, pref green or white, before 3 pm.)

That does make sense LPH, I do wake very easily at the best of times. I've cut back to no more than 2 cups of coffee before 11am, and if I have my beloved Dr Tim San (a 3-shot cappuccino with cacao and cream) I have it very early in the day and have no more coffee afterwards. I really do think it is my current stress levels more than anything. Of course now I am stressing about sleeping

With your ear plugs, can you still hear the alarm? My bedroom is DARK, I've black-out curtains and cover my alarm so there isn't any visible light from it. My upstairs neighbor is quiet, who knows what I am hearing that is just enough to wake me? If I can't get some relief soon I will discuss an Ambien prescription with my doctor, I've been told that it is designed to help us stay asleep. I am just concerned that a prescription solution might make me groggy in the morning and I've got to be hitting on all cylinders when I wake.

[OakLeaf]

I can hear my alarm with 32-dB earplugs. My alarm isn't super loud, either. If I'm in a REM phase it might not wake me right away, is all, but that doesn't happen unless I'm in an unaccustomed sleep pattern, and I will wake eventually.

Another thing you might think about is one of those alarm clocks that works by simulating sunrise, gradually turning on broad spectrum light bulbs. Speaking for myself, sunlight on waking is just as important to my sleep quality as dark while sleeping.


If you decide to try Ambien, be careful the first few times. The side effects are very common. I've had a few 2 a.m. "drunk" texts from a friend who was using it ... and had no memory of the bizarre texts he sent me ... and texting (while not driving ) is one of the safer things I've heard of people doing on Ambien.


Really, I am thinking that if it's anxiety and/or depression at the root of your sleep issues, it might be best to address those directly ... even if only with meds at this point.

[lph]

I have no problem hearing the alarm. I can't even have an "alarm", as I hit the roof when it comes on... just have the radio on low. I do have a dh who will wake me if I should sleep heavily, but I can't remember him ever having to.

And absolutely - if you can address the underlying issues, do.
When I get panicky about not sleeping, it helps a bit to reflect that that it's just an emotional reaction, and it will pass. I can function fine physically on little sleep, it just doesn't feel like it.

[emily_in_nc]

If you decide to try Ambien, be careful the first few times. The side effects are very common. I've had a few 2 a.m. "drunk" texts from a friend who was using it ... and had no memory of the bizarre texts he sent me ... and texting (while not driving ) is one of the safer things I've heard of people doing on Ambien.

Yes, they make it very clear in the literature NOT to attempt to stay awake or to take it when you need or plan to be awake. I believe that is what Tiger Woods had taken when he had that awful night. I always took it 15 minutes or so before I wanted to go to sleep, got into bed, read for a few minutes, then turned out the light maybe 10 minutes later. I normally didn't wake up once until maybe 4-5 am after going to bed at 11 pm, and then I would fall back off for a few more winks until I needed to get up for work around 6:15 am. I never did anything crazy on it nor made any attempt to stay awake on it (NEVER took it during the day or anything like that). There are some crazy stories, but for most people who take it right before bed and then actually GO to bed, turn out the lights, etc. it works as it should.

I have fast metabolism so meds tend to wear off quickly on me. I have read that Ambien tends to wear off quickly on folks with fast metabolism, and I never got a hangover fro it or any problems getting up and ready for work nor driving for work. There is a newer version called Ambien CR (continuous release) that is supposed to be more helpful for those with problems staying asleep, like Catrin. I wonder if that version might cause more morning problems, though. They do say in the literature for regular Ambien NOT to take it unless you have 7 hours available for sleep (I think it's 7). For me it seemed to last more like 6 hours.