Sleeping Issues

bunnywestley81

Does anyone else have trouble sleeping?

I've read that good sleep is helpful for weight loss as well as health but, if one is not sleeping, what can you do about it?

Weekends aren't so bad as I don't have to get up but during the week I possibly get 1 or 2 decent 7ish hour sleeps a week if I'm lucky. The rest I either can't get to sleep, keep waking up or both. So I'm usually between 2 - 5 hours.

I also suffer from night sweats due to medication (I've tried changing it but its a common one for ADs)

I have tried exercise (seems to make it worse, bloody endorphines, but can't do it in the morning as it's bad enough dragging myself out of bed for work)
Hot bath before bed
Warm milky drinks
Various herbal pills/teas
Breathing/Relaxation techniques (feel a tiny bit more refreshed after a night of crap sleep but doesn't help to get me to sleep)
Going to bed only when I feel sleepy (last time I tried that I was awake until 4am, did fall asleep on the sofa and woke up at 7am which is when I was meant to be at work!)
Going to bed at a set time
Getting up if I'm not sleeping
Reading/Not reading
TV/No TV
Yoga

I'm out of ideas and fed up. It doesn't make for a particually motivated human being when one is psycho from lack of sleep. It makes it very hard to drag myself to do any exercise when I feel like I'm about to die from tiredness.

The REALLY annoying thing is that when I'm at work I feel I could quite easily have a good nap!!!

And pills from the doctor are unlikely...have tried before.

Soooo, anyone got any advice? Is there something I haven't tried?

Danilynn1975

In for the suggestions. I wish my insomnia would go cheat on me with someone else.

bunnywestley81

Cheating a few nights a week would be nice...if it upped and left to start a life with its mistress that would be better!!

holliesangel

I use Melatonin to combat my insomnia and have for several years. It's not always a perfect solution but its better then nothing. Start with a low dose and work your way up though. In my experience, taking too much at once can actually cause you to have nightmares.

bunnywestley81

Where can u get that from?

Wil try anything within reason! Ah. Googled. No smoking or contraceptive pill. And i should be over 55 apparently

Kristyann624

I second the melatonin. I've been using it for almost a year. Like previous poster said, it doesn't always work, but it does help!

kimberlydgarcia

My sleep is aweful. I'll admit that I take Benadryl a few times a week to get a decent nights rest. I do not recommend it & wish I didn't have to do it!

azulvioleta6

It sounds like you might need to see a sleep specialist. Generalists/PCPs really don't deal with sleep issues.

Melatonin can be tricky. I've found that the 500 mcg chewable pills plus some Benedryl works well for me. The larger doses of melatonin make me groggy all day.

I've had so many side effects from prescription sleeping pills that I've stopped using those all together after trying several different medications.

rainbowbow

go to a doctor.

nickatine

Take a magnesium supplement a couple hours before bed, magnesium citrate capsules, or "Natural calm".

MysticRealm

I don't generally have issues sleeping, but when I do an advil really helps. I don't like taking anything just in case I end up becoming dependant on it, so if I have trouble sleeping frequently in a short period of time I try not to take anything. It's only for the random nights when I'm stressed and really thinking about things.

lethalbanana

Melatonin!! Also try to unplug from tv & phone 30 minutes before bed and dim lights. Helps ready your brain for sleep!!

ItsMe0909

Is this something new? When I initially started loosing weight; I was being too aggressive and my cals were too low. I developed a problem sleeping. I was at or sometimes way under 1000 cals. I got myself back to a steady 1200 cals and problem disappeared. Probably not your issue; but just mentioning it just in case.....

cblackc

I'm going through this often right now.. The doctor has refered me to a sleep clinic.. To see if sleep apnea is the issue.. I find myself waking a lot or having a hard time sleeping at all

Pootler74

I've found that my sleep has improved loads with a healthier diet and more exercise. I do also take a magnesium supplement (but in the mornings along with all my other pills, otherwise I'll forget it). I found that on bad nights, an over the counter sleeping pill containing a big dose of antihistamine works. In the UK this is Nytol, or whatever cheaper generic version your pharmacist sells.

None of the usual suggestions in your post has ever worked for me either.

kindrabbit

I have had a similar problem. Not feeling tired and being unable to sleep. Waking frequently, waking early, restless legs, Waking myself snoring. Also thought I'd tried everything.

For me the solution came after reading and article about natural sleep patterns. I'm afraid I can't find it on my phone but it basically suggests that it is normal human behaviour to sleep in 2 cycles over the night and to have a hour of wakefulness in the early hours suits our brains. For me, part of it was knowing it's 'normal.' I found that if I woke at 1am I would get up for one hour and do some chores. I didn't aim to get sleepy again as I had in the past, I just accepted my new routine of sleep 10-1 and 2-7.

I also found that as I lost weight I snored less and that helps me stay asleep! Now, 2 years later, I can go to bed, read for 10 minutes (no electricals!!), turn over and go to sleep. I usually don't wake during the night now but if I do I either just turn over or get up and answer some emails, take the dog in the garden then go back to bed, read for 10 minutes and go back to sleep.

Stressing about being unable to get to sleep makes it almost impossible to have a restful night so you need to find your way to break the cycle. Once your body learns / remembers how to relax it'll happen.

RodaRose

bunnywestley81 wrote: »

Soooo, anyone got any advice? Is there something I haven't tried?

Rethink the hot baths before bed.
Raising the body temperature makes it difficult to go to sleep for a few hours.

http://www.today.com/health/5-sleep-mistakes-you-may-have-made-last-night-2D79468133

Taking a hot shower before bed

Your body’s core temperature should drop around bedtime to signal it’s time to sleep. If you take a hot shower right before bed, you’re silencing that signal. Don’t want to give up that steamy shower? Take it at least 1.5 to 2 hours before sleeping.

Also, practice good Sleep Hygiene by getting all of the electronics out of the bed room: tv, computer, tablet, phone, . . . also books and other reading materials,
Use the bed room only for sex and sleep.

http://sleepfoundation.org/ask-the-expert/sleep-hygiene

Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.

mymonica71

I have also suffered from sleep depravation and still do sometimes - I've tried to put a positive spin on it as I don't like to contemplate medications or remedies.

I have been in a position where I have actually got myself very stressed through lack of sleep as I know I have to get up in the morning and will be super tired at work. Pacing the floor with tears streaming down my face, moody, irritable, short tempered with my loved ones - not good. I've also been going to bed in a really negative frame of mind wondering if/when sleep is finally going to arrive. In short it did become a huge focal point in my life and seemed to hang in my thoughts for large parts of the day.

Now I've tried to look at it from a positive perspective. My answer is to get into bed, find a nice, comfortable position, close my eyes and think positive thoughts. I think to myself that my body is getting the quiet rest it needs and that must surely be good for it. If sleep comes along I'll take that as a bonus. For me it was beneficial to take the emphasis off sleeping and place it on resting instead.

It does not always work, and waking frequently, whilst still an issue, is not nearly as bad as it was. All this water we need to drink for our battle against weight loss sees to that!

holliesangel

I second going to see a sleep specialist, if this has been an ongoing issue. As someone with longterm chronic insomnia, getting professional help was one of the best things I ever did. They can also refer to others that can help. For instance, I saw a cognitive behavorial therapist for a bit to get my bed routine worked out.

47Jacqueline

I just started biofeedback therapy. Research has shown that it works, although researchers are not sure exactly how. My doctor approved of this approach. Biofeedback treats the whole and mind. It includes behavioral stuff, as well as other things. I've tried all the traditional suggestions and was down to three hours of sleep a night. I didn't want to take medication.

After two weeks of therapy I'm up to four hours. My therapist assures me I will see continued improvement

That may not seem like a lot, but it's a 25% improvement for me and it makes a difference in my days.

Phrick

Poor sleep and insomnia have been a big issue for me for about the last 12 years. It is no better now that I've lost 100+ pounds than it was when I was fat. But it's not really worse, either. I've tried melatonin, 5-HTP, magnesium and other "natural" remedies; most of the sleep drugs on the market, as well as almost all the benzos, most of the antipsychotics, and many other drugs that have "sleepiness" as a side effect (such as trazodone, etc). I practice "good sleep hygiene", have utilized NeuroFeedback treatment, have undergone sleep study by a sleep specialist (which turned out to be utterly useless, because I did not get enough sleep during the study for them to obtain an adequate amount of data to analyze - I left the clinic bawling my eyes out because I "failed" the study). At one point in the mid-2000s my psychiatrist had even started the paperwork necessary for me to start taking Xyrem - the prescription, legalized version of GHB (you know, the "Date Rape" drug), because we were so desperate to find ANYTHING that might work. We didn't end up following through with it because my insurance denied it and the cost was extremely prohibitive.

At this point I've pretty much given up on obtaining adequate nighttime sleep, and turn my focus more toward how to cope with life on the amount of sleep I DO get.

michellemybelll

i use OTC sleep aids. I use the off brand, so it's more affordable. I take them literally every night, and it does the trick. Some people scoff at taking sleep aids, but whatever. At least I'm getting sleep and feel good in the morning.

jpaulie

Melatonin has helped me. I also take a Magnesium supplement which is supposed to help. If you have anxiety perhaps a prescribed med before bedtime? That helps me in case I wake in the middle of the night but it doesn't get you to sleep/

ythannah

Phrick wrote: »

Poor sleep and insomnia have been a big issue for me for about the last 12 years. It is no better now that I've lost 100+ pounds than it was when I was fat. But it's not really worse, either. I've tried melatonin, 5-HTP, magnesium and other "natural" remedies; most of the sleep drugs on the market, as well as almost all the benzos, most of the antipsychotics, and many other drugs that have "sleepiness" as a side effect (such as trazodone, etc). I practice "good sleep hygiene", have utilized NeuroFeedback treatment, have undergone sleep study by a sleep specialist (which turned out to be utterly useless, because I did not get enough sleep during the study for them to obtain an adequate amount of data to analyze - I left the clinic bawling my eyes out because I "failed" the study). At one point in the mid-2000s my psychiatrist had even started the paperwork necessary for me to start taking Xyrem - the prescription, legalized version of GHB (you know, the "Date Rape" drug), because we were so desperate to find ANYTHING that might work. We didn't end up following through with it because my insurance denied it and the cost was extremely prohibitive.

My situation is very similar... longterm chronic insomnia, have implemented every single "sleep hygiene" recommendation going... no joy. I've never gone for a sleep study because my insomnia is even worse in a strange bed so I'd never fall asleep in a lab and it would be useless.

None of the benzos make me sleepy enough but I do use a prescription sleep med. I try not to take it consistently because frequent use can cause "rebound insomnia" -- like I need MORE insomnia, lol.

There is one natural sleep aid that does help, provided I'm not too anxious at bedtime. I read reviews on Amazon (I think) from people who were prescription sleep med users who said this one worked, so I gave it a try and it actually works quite well, although it does tend to give you bizarre, vivid dreams. It's a combination of 5HTP, melatonin and L-theanine and it's called Tranquil Sleep, made by Natural Factors.

Phrick

@ythannah‌ thanks for the head's up on Tranquil Sleep, it's not one I've heard of. I'm willing to try it; I will have to run it past my docs and make sure it's compatible with my current meds of course, but it's worth a shot!

ETA, do you use the chewables, the enteric capsules? I wonder if one is more effective than the other?

crystal8208

You may also need to have your hormone levels checked. Low progesterone levels can cause sleep issues. Especially if you are over 40.

spingirl605

I know you mentioned that you've tried herbal teas, but have you tried passionflower tea? It was recommended to me. I buy it in the whole foods section in the grocery store, and it is called Night time sleepy tea or something like that. It is medicinal. I SWEAR by it. Works better than pills. Knocks me out and keeps me to sleep.

ythannah

Phrick wrote: »

@ythannah‌ thanks for the head's up on Tranquil Sleep, it's not one I've heard of. I'm willing to try it; I will have to run it past my docs and make sure it's compatible with my current meds of course, but it's worth a shot!

ETA, do you use the chewables, the enteric capsules? I wonder if one is more effective than the other?

I've used both but prefer the capsules to the chewables and I'd say my experience was that the capsules were a wee bit more effective.

galgenstrick

I tend to seep better if I don't go to bed hungry. I save about 500-600 calories for a meal that I eat an hour before bed. I've used melatonin on and off, sometimes it gives me crazy vivid dreams, not sure why.

Thirdly. And most importantly, don't engage yourself on a computer or phone or any electronic device directly before bed, this really screws up your sleep. So give up electronics, including tv a couple hours before going to sleep.

bunnywestley81

I usually tend to read...a book...before sleep...I don't watch a lot of TV anyway!

I'm 33, I have been tested for apnea and had to wear a monitor at night but didn't show anything.

This has been going on a long time.

I haven't mentioned it to the doctors recently. Although about a year ago I did change meds due to them giving me night sweats. The new ones do too. And the ones before that. Meds are sertraline, for depression/anxiety. Have been on and off for almost 15 years.

Recently it does seem to be worse. But I don't know why. If I did, maybe I could fix it

sdado1013

I got prescription meds from my Dr that help me sleep now I sleep like a baby.