Persistant insomnia, any suggestions?

[BWVDenise]

I can usually fall asleep, but cannot stay asleep for more than 2 or 3 hours. I stay in bed and at least rest, drift in and out, etc., but I just can't get a good solid night's sleep for the past few weeks. Do you have any remedies?

 

[tkd lisa]

My DH suffers from this. I think it's hereditary, as his father has the same problem.

The experts have recommended that you DON'T just lay in bed. When you wake up and don't go right back to sleep, get out of bed, and do something soothing/relaxing until you feel sleepy, then go back to bed. You can get a glass of warm milk, read, listen to quiet music, etc. The idea is that your bed should only be associated with sleep (and other things that are bedroom specific). You shouldn't watch tv there, or read or eat, etc.

Hope it works out!

 

[C.Ann]

If you are able to take Benadryl type products you might want to try one of the "over-the-counter" sleep aids.. However, don't get sucked into buying the "name brand" for the much higher price as the no-name brands are the exact same thing, they just cost less.. (Check the ingredients label and you will see that the active ingredient is the same - basically an antihistamine.)

Be sure to take it a good 8 hours before you have to get up and after taking it, go to bed immediately and wait for it to kick in.. If you take it in this manner you will not feel "groggy" in the morning.. You may have a dry mouth though, so you might want to keep a glass of water near your bed..

I often have to do this (nighttimes are terrible for me - my mind just races like crazy over each and every little thing that is going on in my life) and if my doctor hadn't said it was okay to take this type of product on a regular basis, I would be in a boat load of trouble! I go for spells when I have to take it every single night and then there are other times where I manage to tire myself out so bad during the day that it's not necessary..

Give it a try - works for me and it might work for you as well..

 

[emmagata]

Originally posted by BWVDenise
I can usually fall asleep, but cannot stay asleep for more than 2 or 3 hours. I stay in bed and at least rest, drift in and out, etc., but I just can't get a good solid night's sleep for the past few weeks. Do you have any remedies?

Stop eating long before you go to bed. I find that if I eat something (it's usually a sweet) shortly before bed, I tend to dream more and sleep less peacefully.

 

[Lisa F]

Do you exercise? I read an article talking about americans and sleep deprivation and one of the reasons that many americans don't sleep well is that physically they don't do anything to get themselves tired enough. I find that I sleep MUCH better when I am working out regularly.

If you are going to try to take an antihistamine to sleep, I would try it out on a weekend first. If I take antihistamines, they seem to keep me groggy for 12-16 hours after I take it, and I still spend the rest of the day feeling like crap. Unless you know how it will affect you, I wouldn't try it out on a day when you need to be awake and conscious.

 

[BWVDenise]

I was taking Zyrtec for my allergies before going to bed and that is supposed to make you drowsy. I stopped taking it a few days ago to see if maybe it was having the reverse affect on me (Nyquil does that to me).
Lisa,
I had been using the treadmill regularly but recently "fell off the cart" with that, but I started again yesterday.
The funny thing is that I'm not tired when I get up in the morning (just moody!).

 

[JohnsPrincess]

Exercise a few hours before bedtime.
Drink a glass of wine before bed...this one helps me.

 

[poohtown]

I've always had bouts "usually a couple months out of the year" with insomnia. It's a horrible feeling, you get so tired that the thought of sleep makes you ill. I would stay awake till 2 or 3 in the morning, then wake up at 5 or 6 for months at a time. Boy was I cranky. I think I've overcome it pretty much as it's been quite some time. Here's what I did:

1. took up exercising

2. ate less portions at meal time and less junk food

3. gave up soda (although I love the flavored water now)

4. scheduled a bedtime (don't laugh - I insist I go to bed by 11:00 no matter how awake I am)

5. i keep a notebook and pen by my table (i truely think this has helped me the most. I tend to think about alot of things when I lay down at night, they race through my head and I start worrying about them. I found that having the notebook to write things down eased my mind. First I started by getting into bed and writing down everything on my mind - no matter how trivial. Then I would turn off the lights and go to bed. If something else came into my head, I would reach over and write (no lights on) on the book. The next morning was a joke trying to figure out what I wrote but the point was it cleared my mind during the night. I still keep it by the bed, but I don't need to write in it as much as I used to.

6. I read a chapter of a book each night before I go to bed - now I know all the experts say this is a big no no, but I've always found reading and writing to be very relaxing. (if I write alot in the notebook I skip reading). I do read only 1 chapter though no matter how much I'm into the book.


I hope this helps - sleep is something I no longer take for granted.

 

[Pin Wizard]

On rare occasions I use Tylenol PM. One, not two! But I usually just suffer.

 

[mickeyfan1]

Insomnia is a symptom of hormonal imbalance. If you are not suffering from anything other than that and moodiness, try some of the over the counter soy products. They never worked for me, but a lot of people I know swear by them. DH uses Melatonin, he sleeps all night but has vivid violent dreams untill he has been on it a week or so.

 

[Eeyore1954]

If you use Melatonin (which you can purchase over the counter), break the 3 mg. tablet in half. You probably don't need 3 mg. 1 or 2 should be enough. As we age, we produce less of the hormones that make us sleep and this can help replace what might be missing.

You may want to consider having some blood tests done for things like thyroid levels. I had persistent insomnia for years before my doctor realized I had hypothyroidism. Once I began taking Synthroid daily, I started sleeping better at nite.

If you doctor prescribes a sleep medication, be sure to follow the instructions carefully. I have a prescription for Sonata, but use it only if I go for a couple of nights without sleep. These drugs can be habit-forming very easily.

 

[Rajah]

I just started trying the Melatonin (broke it in half as recommended) and I haven't slept this well in *YEARS*. Nothing else I've tried has done as well as the Melatonin is for me, it's been so nice. And my dreams have even been peaceful for a change. And I don't wake up groggy. It's very strange, for someone who's used to waking up every few hours and staying awake for anywhere from 5 to 30 minutes (I still wake up, but just long enough to glance around to see where the kitties are, use the restroom, and check the time. I'm asleep again within 3 minutes) and who's used to waking up groggy and being groggy all day long.