Do any of you have trouble with insomnia? I'm really having a problem with it on a regular basis. From talking with people my age (45) a lot of people seem to have the same problem. Any suggestions on how to overcome insomnia without drugs? :frustrated:
Sincerely,
Draculina
Do any of you have trouble with insomnia? I'm really having a problem with it on a regular basis. From talking with people my age (45) a lot of people seem to have the same problem. Any suggestions on how to overcome insomnia without drugs? :frustrated:
Sincerely,
Draculina
Dearest Draculina:
I truly believe that some insomnia is age or hormonally related. My obgyn told me last checkup that in the lovely period of life from 40-50, your body going to have difficulty sleeping. He used the word perimenopause. It's almost too horrifying to repeat. But he said it could last awhile. He gave me no good advice except to enjoy reading late at night.
I have suffered intermittently from this dread Draculina thing since the birth of my last daughter. (I caught the bug while pregnant. OMG, that was awful. I'd be up until 5:00 am, and then my other two would wake up at 7:00 ....)
Unfortunately, I have found that once you get in a bad cycle, it is difficult to break out of the cycle. For example, I was all hyped up and caffeinated for zones and couldn't sleep much. Now, I'm having trouble dozing off at a decent hour. You know, like before 1:00. LOL.
If you don't want to take drugs, and I don't blame you, there are two things to do. You're probably doing the first, which is good sleep hygiene: (1) sleep in a cold and dark place appropriate for vampires (I had wooden shutters put on my windows and skylights to block out all conceivable light. It really helped): (2) do not read in bed (read in a chair next to the bed if possible); (3) do not stay on the computer at least 30 minutes before attempting sleep; (4) try a hot bath; (5) sleep alone for awhile (I know this could aggro the husband, but you gotta sleep. Plus, I find it ungodly irritating to have someone snoozin' away while I'm worried I may never snooze); (6) wake up and go to sleep at the same time every day; (7) try not to imbibe too much wine before bed, although it is a good muscle relaxer, so I often have some anyway ;); (8) NEVER EVER lay in bed hoping to fall asleep. If you're there more than 15 minutes, get out before you start freaking out and start the sleepy process over. (This is called the Bootzin Technique or stimulus control therapy.)
Second, you can try behavioral therapy to change your sleeping patterns. This is very painful. I have only succeeded with this method once, about 3 years ago. You basically have to stay up as late as possible multiple nights in a row, kill your body into exhaustion so that it has no choice but to fall asleep. So, under this theory, you pick the minimal amount of sleep you need to function the next day, say 4 hours. Go to sleep at 2:00 am and wake up at 6:00 am. Or go to sleep at 3:00 and wake up at 7:00 (that's what I did). Do this for a few days. Move your bedtime up 15 minutes per day after a few days of total deprivation. Eventually, over time, you trick your body into going to sleep at the correct time. This is a very hard cure. Almost impossible. But it does work.
Read two books: Desperately Seeking Snoozin' and the Mayo Clinic Guide to Insomnia. The first book will make you feel better and you will realize you are not alone. Both books describe the behavioral therapy quite well.
Have you ever tried a sleep med? If not, you might. The very first time I had insomnia, I took ambien for 3 nights in a row and stopped. Then, magically, my body just fell asleep. I was cured for awhile, but then I got older and it recurred. Definitely not a permanent cure, but if you're desperate.
I'm so sorry you're being a real Draculina. All I can say is that I know your pain. If a person hasn't has insomnia before, they can't understand how awful it is. From my questioning of many people, it is unfortunately really common among women our age. Hormones is a big cause. And also just the stress of being a busy mom, working, etc. Go read those books. My husband thought I was crazy to read them. He thought it would make me dwell on sleep more. But they actually made me feel better.
And remember, we are used to swimming tired. And we can still swim fast without sleep. Of course, we might be unstoppable if we actually slept more. ;)
Here is a prior thread discussing insomnia too. forums.usms.org/showthread.php
Hang in there, Twin FAF Draculina
Do any of you have trouble with insomnia? I'm really having a problem with it on a regular basis. From talking with people my age (45) a lot of people seem to have the same problem. Any suggestions on how to overcome insomnia without drugs? :frustrated:
Sincerely,
Draculina
Dearest Draculina:
I truly believe that some insomnia is age or hormonally related. My obgyn told me last checkup that in the lovely period of life from 40-50, your body going to have difficulty sleeping. He used the word perimenopause. It's almost too horrifying to repeat. But he said it could last awhile. He gave me no good advice except to enjoy reading late at night.
I have suffered intermittently from this dread Draculina thing since the birth of my last daughter. (I caught the bug while pregnant. OMG, that was awful. I'd be up until 5:00 am, and then my other two would wake up at 7:00 ....)
Unfortunately, I have found that once you get in a bad cycle, it is difficult to break out of the cycle. For example, I was all hyped up and caffeinated for zones and couldn't sleep much. Now, I'm having trouble dozing off at a decent hour. You know, like before 1:00. LOL.
If you don't want to take drugs, and I don't blame you, there are two things to do. You're probably doing the first, which is good sleep hygiene: (1) sleep in a cold and dark place appropriate for vampires (I had wooden shutters put on my windows and skylights to block out all conceivable light. It really helped): (2) do not read in bed (read in a chair next to the bed if possible); (3) do not stay on the computer at least 30 minutes before attempting sleep; (4) try a hot bath; (5) sleep alone for awhile (I know this could aggro the husband, but you gotta sleep. Plus, I find it ungodly irritating to have someone snoozin' away while I'm worried I may never snooze); (6) wake up and go to sleep at the same time every day; (7) try not to imbibe too much wine before bed, although it is a good muscle relaxer, so I often have some anyway ;); (8) NEVER EVER lay in bed hoping to fall asleep. If you're there more than 15 minutes, get out before you start freaking out and start the sleepy process over. (This is called the Bootzin Technique or stimulus control therapy.)
Second, you can try behavioral therapy to change your sleeping patterns. This is very painful. I have only succeeded with this method once, about 3 years ago. You basically have to stay up as late as possible multiple nights in a row, kill your body into exhaustion so that it has no choice but to fall asleep. So, under this theory, you pick the minimal amount of sleep you need to function the next day, say 4 hours. Go to sleep at 2:00 am and wake up at 6:00 am. Or go to sleep at 3:00 and wake up at 7:00 (that's what I did). Do this for a few days. Move your bedtime up 15 minutes per day after a few days of total deprivation. Eventually, over time, you trick your body into going to sleep at the correct time. This is a very hard cure. Almost impossible. But it does work.
Read two books: Desperately Seeking Snoozin' and the Mayo Clinic Guide to Insomnia. The first book will make you feel better and you will realize you are not alone. Both books describe the behavioral therapy quite well.
Have you ever tried a sleep med? If not, you might. The very first time I had insomnia, I took ambien for 3 nights in a row and stopped. Then, magically, my body just fell asleep. I was cured for awhile, but then I got older and it recurred. Definitely not a permanent cure, but if you're desperate.
I'm so sorry you're being a real Draculina. All I can say is that I know your pain. If a person hasn't has insomnia before, they can't understand how awful it is. From my questioning of many people, it is unfortunately really common among women our age. Hormones is a big cause. And also just the stress of being a busy mom, working, etc. Go read those books. My husband thought I was crazy to read them. He thought it would make me dwell on sleep more. But they actually made me feel better.
And remember, we are used to swimming tired. And we can still swim fast without sleep. Of course, we might be unstoppable if we actually slept more. ;)
Here is a prior thread discussing insomnia too. forums.usms.org/showthread.php
Hang in there, Twin FAF Draculina
