SleepingTrouble - Insomnia

thirteeninches

I have also had insomnia my whole life, along with the racing thoughts, and I have a mood disorder (racing thoughts are correlated to manic episodes in bi polar disorder) My insomnia is like yours in that I have trouble both falling asleep and staying asleep.

I have done all of the suggestions that have been given in this thread.

I have also practiced meditation. Listening to a tape following the instructions for deep breathing and imagery can help to train the brain to relax. I did not/do not always fall asleep at the end or during and I did not/do not always stay asleep. But it has worked to at least refresh body and thinking and is restful.

I have learned to accept my sleeping habits for what they are, and only become concerned when they interfere with my daily functioning. That rarely happens anymore. Usually, as I did last night, I allow my thoughts to go where they will, without trying to stop them. I might direct them gently-thinking of a pleasant thing or scenery, doing some deep breathing at the same time, but if they race-they race. Just part of how my brain works. Stressing over it makes it worse.

It is too bad you have experienced a substance abuse issue in the past, as a small glass of wine each night can help one fall asleep-though it will not keep one from waking up during the 2am-6am period.

Good luck

MrTolerable

have you had a sleep study done?

could be something else going on.

My grandfather suffers from Sleep Apnea.. but I got tested and don't have it.



...even when I finally do go to bed I typically wake up about 3-5 times a night... maybe have to use the restroom once.. but typically I just lay there and think...


...I really don't get it at all.. I have a dream job, dream apartment, designer clothes, great friends, dream Brazilian girl I'm dating, dream body, decent car.... 2 years old now.. but I have no idea why I just can't sleep like the average Joe.. literally my mind just races so fast and is at its most alert... and its when my body is at its most exhausted.

Strangely enough I do almost always wake up though really refreshed.. thats why when I finally can sleep through a whole night I bet it will be amazing to wake up...

Money and dream women don't buy happiness or peace of mind.

I liked the pp idea of cognitive therapy.

I've had therapy... In particular I went to a "Troubled Teens Facility" - a place where the bad kids get locked up literally under lock and key and saw a great deal of rape, and torture to be just candid...

http://www.reddit.com/r/troubledteens/comments/17y4pr/american_companies_torturing_teens_for_profit_you/

My point is I am for realzz above and beyond that now. I used to wake up mid nights sweating with nightmares and all that.. .However I'm actually really really happy now - have a smile plastered to my face 24/7, I wake up with a smile excited for a new day - zero depression... idk what the deal is but I may try djprice's idea.. just to get a sleep schedule in lock step with myself...!

Also, I suffered from insomnia since I was a child so it was prior to 15 months of horror.

lemon629

My sleep medicine doctor says not to take things like valerian root, GABA, etc. Only prescribed sleep aids that work with the body's sleep architecture (she recommends Lunesta), and even then only rarely. Other drugs may knock you out but may not produce quality sleep. The only "natural" remedy she does support is melatonin, but only to help when suffering from jet lag, NOT as a regular sleep aid.

If you don't have sleep apnea, and you have good sleep hygiene, the #1 recommended treatment is cognitive therapy. (Cognitive therapy is NOT the same as the type of therapy you get at a "troubled teens facility.") I did not believe her when she referred me to a therapist, but she was right. 3-4 sessions and I was basically cured. I still sometimes have difficulty with my sleep, but now it's tolerable and is within the realm of normal-- maybe a few times a month or perhaps for several nights in a row when under stress, but definitely not every night. And once I go to sleep, I almost always sleep through the night except for waking up to go to the bathroom.

I feel bad for everyone suffering. I tended to have trouble sleeping even as an infant and throughout childhood, but it was mostly tolerable until I was 30. Then I got so I had trouble falling asleep and also could not stay asleep, either. I was getting 3-4 hours of sleep a night. I suffered from that for ten years. I was almost suicidal over it.

MrTolerable

My sleep medicine doctor says not to take things like valerian root, GABA, etc. Only prescribed sleep aids that work with the body's sleep architecture (she recommends Lunesta), and even then only rarely. Other drugs may knock you out but may not produce quality sleep. The only "natural" remedy she does support is melatonin, but only to help when suffering from jet lag, NOT as a regular sleep aid.

If you don't have sleep apnea, and you have good sleep hygiene, the #1 recommended treatment is cognitive therapy. (Cognitive therapy is NOT the same as the type of therapy you get at a "troubled teens facility.") I did not believe her when she referred me to a therapist, but she was right. 3-4 sessions and I was basically cured. I still sometimes have difficulty with my sleep, but now it's tolerable and is within the realm of normal-- maybe a few times a month or perhaps for several nights in a row when under stress, but definitely not every night. And once I go to sleep, I almost always sleep through the night except for waking up to go to the bathroom.

I feel bad for everyone suffering. I tended to have trouble sleeping even as an infant and throughout childhood, but it was mostly tolerable until I was 30. Then I got so I had trouble falling asleep and also could not stay asleep, either. I was getting 3-4 hours of sleep a night. I suffered from that for ten years. I was almost suicidal over it.

maybe I'll give a therapist another shot... :grumble: *thinks back on the 8+ therapist I've seen that do nothing but make me relive past memories*:brokenheart:

I'll look into it... I'm much more willing to grow and get better than previously obviously.

Rant Disclaimer:
Concern is the cost though - my insurance cost... thanks Mr. Obama... has strait flipped.. previously the first 5,000 was totally covered by my insurance company, along with a lil $15 general co-pay and $30 specialist which was awesome! now I have to cover the first $5,000 before my insurance even kicks in.. which is nuts because who at my age and health would need to drop inexcess of 5G's on health care?!


end of rant.

aylajane

Besides all the other suggestions... if you mind is racing you might be able to stop it by listening to an audio book. preferably something long and boring. With someone else talking in the room, you dont really "think" so much as its confusing to think while someone is talking.

I have listened to the Odyssey by Homer about a thousand times. in the beginning, i would get too into the story part, so it would actually keep me awake longer! I wanted to hear what came next! But now i have heard it so much I mostly just make fun of the speakers and dont hear the story anymore. Some nights I make it through 16 chapters, others only 2. I need to pick another book now as I am starting to tune it out and let my mind "think" again since its so predictable.

So... find a story you wont be too interested in (or some religious nut or something that wont rile you up... a chemistry book read out loud? I am studying for the series 7 and listening to the audio stuff about bonds and options will knock me right out some nights ) and let it play in the room loud enough to understand the words but no louder. And focus on that instead of your thoughts.

And if you have someone else in the room or prefer sound directly in your ears... google "Sleep phones" - earphones that you wear while sleeping.

Worth a shot.

lemon629

My sleep medicine doctor says not to take things like valerian root, GABA, etc. Only prescribed sleep aids that work with the body's sleep architecture (she recommends Lunesta), and even then only rarely. Other drugs may knock you out but may not produce quality sleep. The only "natural" remedy she does support is melatonin, but only to help when suffering from jet lag, NOT as a regular sleep aid.

If you don't have sleep apnea, and you have good sleep hygiene, the #1 recommended treatment is cognitive therapy. (Cognitive therapy is NOT the same as the type of therapy you get at a "troubled teens facility.") I did not believe her when she referred me to a therapist, but she was right. 3-4 sessions and I was basically cured. I still sometimes have difficulty with my sleep, but now it's tolerable and is within the realm of normal-- maybe a few times a month or perhaps for several nights in a row when under stress, but definitely not every night. And once I go to sleep, I almost always sleep through the night except for waking up to go to the bathroom.

I feel bad for everyone suffering. I tended to have trouble sleeping even as an infant and throughout childhood, but it was mostly tolerable until I was 30. Then I got so I had trouble falling asleep and also could not stay asleep, either. I was getting 3-4 hours of sleep a night. I suffered from that for ten years. I was almost suicidal over it.

maybe I'll give a therapist another shot... :grumble: *thinks back on the 8+ therapist I've seen that do nothing but make me relive past memories*:brokenheart:

I'll look into it... I'm much more willing to grow and get better than previously obviously.

Rant Disclaimer:
Concern is the cost though - my insurance cost... thanks Mr. Obama... has strait flipped.. previously the first 5,000 was totally covered by my insurance company, along with a lil $15 general co-pay and $30 specialist which was awesome! now I have to cover the first $5,000 before my insurance even kicks in.. which is nuts because who at my age and health would need to drop inexcess of 5G's on health care?!


end of rant.

I'm sorry to hear about your insurance problems. Unfortunately, that is the case for many, and it's not just because of "Obamacare." I am lucky to have excellent insurance now, but at the time my therapist was not on my plan which had a high deductible so I still had to pay out of pocket. It was well worth it to me-- maybe like $600.

A cognitive therapist does not make you re-live past memories. They do ask general questions about your past, but nothing specific. The focus is on detaching from the past and solving problems in the present.

I have gone to many therapists that did dig into my past a lot, and while it helped in some ways, it did not help my sleep problems at all, hence my hesitation at my doctor's suggestion. But I was desperate and willing to try anything, and I had not tried cognitive therapy so I thought why not.

If you want to look into therapy, look for someone who is a member of the American Academy of Sleep Medicine.

Here is my therapist's article on sleep hygiene: http://www.restfullypresent.com/articles/pdfs/GoodSleepHabits.pdf.
You can also order CDs from his website. Personally, I find the muscle relaxation CD to be helpful.
His website is corny, but he does know his stuff.

MrTolerable

I'll check out his website.. I took some classed in psychology in college and never realized they don't delve into the past at all. +1

very informative so thanks!

[/quote]

I'm sorry to hear about your insurance problems. Unfortunately, that is the case for many, and it's not just because of "Obamacare." I am lucky to have excellent insurance now, but at the time my therapist was not on my plan which had a high deductible so I still had to pay out of pocket. It was well worth it to me-- maybe like $600.

A cognitive therapist does not make you re-live past memories. They do ask general questions about your past, but nothing specific. The focus is on detaching from the past and solving problems in the present.

I have gone to many therapists that did dig into my past a lot, and while it helped in some ways, it did not help my sleep problems at all, hence my hesitation at my doctor's suggestion. But I was desperate and willing to try anything, and I had not tried cognitive therapy so I thought why not.

If you want to look into therapy, look for someone who is a member of the American Academy of Sleep Medicine.

Here is my therapist's article on sleep hygiene: http://www.restfullypresent.com/articles/pdfs/GoodSleepHabits.pdf.
You can also order CDs from his website. Personally, I find the muscle relaxation CD to be helpful.
His website is corny, but he does know his stuff.
[/quote]

MrTolerable

Besides all the other suggestions... if you mind is racing you might be able to stop it by listening to an audio book. preferably something long and boring. With someone else talking in the room, you dont really "think" so much as its confusing to think while someone is talking.

I have listened to the Odyssey by Homer about a thousand times. in the beginning, i would get too into the story part, so it would actually keep me awake longer! I wanted to hear what came next! But now i have heard it so much I mostly just make fun of the speakers and dont hear the story anymore. Some nights I make it through 16 chapters, others only 2. I need to pick another book now as I am starting to tune it out and let my mind "think" again since its so predictable.

So... find a story you wont be too interested in (or some religious nut or something that wont rile you up... a chemistry book read out loud? I am studying for the series 7 and listening to the audio stuff about bonds and options will knock me right out some nights ) and let it play in the room loud enough to understand the words but no louder. And focus on that instead of your thoughts.

And if you have someone else in the room or prefer sound directly in your ears... google "Sleep phones" - earphones that you wear while sleeping.

Worth a shot.

^that is worth a shot.. right now I listento the sound of a fan... but I would be willing to at least try this.

thanks!

tracydr

I'm also a sufferer of insomnia, partly due to post-traumatic stress and chronic pain. I'm currently on trazadone and ambien, plus I sometimes take benedryl for eczema, which helps induce sleep. I'd like to get off the trazadone because I think it makes me gain.
I've tried all the natural solutions, including Guided Imagery. All help a little but never enough.
My husband complains that I disrupt his sleep because he's such a light sleeper.
You may want to see a doctor to check for sleep disorders like sleep apnea.

MrTolerable

I'm also a sufferer of insomnia, partly due to post-traumatic stress and chronic pain. I'm currently on trazadone and ambien, plus I sometimes take benedryl for eczema, which helps induce sleep. I'd like to get off the trazadone because I think it makes me gain.
I've tried all the natural solutions, including Guided Imagery. All help a little but never enough.
My husband complains that I disrupt his sleep because he's such a light sleeper.
You may want to see a doctor to check for sleep disorders like sleep apnea.

^yeah I did see a doctor and I don't have sleep apnea I got tested.

ambien and trazadone - this is my opinion - but I would stay very very far away from that stuff despite just the weight gains... from my personal experience in dealing with acquaintances it has led to bizarre behavior on their end along with depression in my opinion.. they took it for PTSD as well, and not chronic pain...


#notafanofnonnaturalsolutions