This is a problem that is getting worse with time (and dealing with my DH and the effects of AD). My PCP says that if I can't fall asleep within 20 minutes, then get up and do a quiet activity and try again. This used to work pretty well but not much these days. I function pretty well during the day - always get in some exercise; even if only a 20 minute walk. I don't feel especially depressed - more like anxiety at night - I find myself reviewing the calendar in my mind: what am I doing tomorrow,the next day, the day after that, etc. I CANNOT take a nap during the day or I really will not sleep that night. I would consider a sleeping pill as a last resort - I don't like to self medicate, but it may come to that. Advil PM is so-so, in my opinion. I have a friend who takes Ambien - gets 6 months of prescription at one time and has been taking it for years. I thought that sleeping pills were meant for short term only? When I sleep poorly I feel the effects the next day - less patience, etc. Any ideas out there to help?
former soulmate, I have found that a glass of red wine, which is very good for the digestive tract as well as for the heart, helps me to unwind and sleep. I also put on one of my favorite movies that I know so that I can listen and picture it in my mind without having to keep my eyes open. This keeps me from thinking, which keeps me from sleeping. You can set it on a timer to turn off, or keep the sound where you can just hear it, but not blaring. This also works as a night light if needed. <grin> Now, some people prefer warm milk or hot cocoa, but I prefer wine.
Doing these things have helped me to go to sleep. If I wake up from a bad dream and then have a panic attack (maybe twice a year, I just sit in my recliner and read until I fall asleep and then wake up the next morning still in the chair.
I read until I am so bleary eyed I fall asleep. Wine puts me to sleep but I then wake after 2 or 3 hrs. and am more wide awake then ever. Valerian is good also. Herb relaxer.
I read myself almost to sleep, put the book on my bedside table; and if I wake up and can't get back to sleep, start reading again. I was "booted" out of our bedroom because 1. He says I snore; I say he does :), 2. I like to read myself to sleep. Works for us.
This is a cop-out, I guess, but after several years of sleep problems, I was given Ambien. Ambien by itself puts you to sleep, ... Ambient CR (continual release) helps you STAY asleep if that's what you need. No morning after 'drug hangover', - so it works for me.
This is going to sound weird, but it usually works for me. I, too, read myself to sleep, but often when I rouse enough to put the book down, turn off the bedside light and change my position, this wakens me enough that there I am with my mind working away and sleep eluding me. When this happens, I try to focus on the sound of the ringing in my ears. This blocks other thoughts, just like counting sheep, I suppose. It's nice that there's some positive aspect to tinnitus. (-:
I try to empty my mind (easier said than done) and do relaxation exercises (the ones I was taught way back when pregnant with my first baby). If I can actually concentrate on the relaxation exercises for several minutes, it usually puts me to sleep. As a last resort I get up, walk to the bathroom, go to the toilet, do a few Pilates bends and take a drink of water (and an Ibu Profen if I have any discomfort of any kind). When I wake up in the morning I think "Hey, that must have done the trick again." For a while I couldn't do this because it would wake DH and he would think it was morning. But he sleeps more soundly now and nothing I do in the night seems to wake him. My problem is that I never want to go to bed, and keep putting it off. I can sleep if I go to bed anytime after 11, but since DH goes to bed earlier and evenings are my ME time it is often MUCH later than that.
I find that an ibuprofen helps me go to sleep. I thought it was just placebo effect and soothing any minor aches, but I've heard it works for other people too. These days I also concentrate on breathing slowly, since I learned that breathing slowly lowers blood pressure.
This spring I was in a caregiver's study at our Med school and drew the meditation group. I really "pooh-poohed" it at the beginning, but it became my saving grace. I still use the CD in bed when I can't sleep or go back to sleep after waking. It is a Mindfulness Based Stress Reduction CD and has been a huge help for me.
If I take Alleve I will sleep very well and through the night. I am concerned about stomach problems if taken over a long period of time. Any thoughts on this?
JeanetteB, It isn't music, but our instructor telling us how to get the relaxation moving thru your body. His voice is typically soothing, but his insructions really get your limbs relaxed from toes to top. I never would have believed it would help as it has, but I also have private instruction in a type of Pilates that is very similar in parts, so as soon as I understood what the method was, I was ready for it. This particular CD had some flaws (which we constantly teased him about), but he was going to redo it, and I hope to get one of the new recodings. They probably are available thru our med school if you were interested...I could check and see. He uses this method for a number of different groups..apparently it has been very efective with the returning vets injured from the Middle east...PTS casualties.
Kathi--please see my post on the thread I started re anxiety/antidepressant meds for caregivers. I asked about what you learned in your classes (before I read this thread).
I have a problem staying asleep. I usually stay up late (its after midnight here) because this is the time I have just for me and I'm reluctant to go to bed. I read myself to sleep but I usually wake around 3 in the morning unless I take melatonin. DH take melatonin also.
Wine doesn't seem to do anything to help me sleep, nor does melatonin. Sleep usually doesn't show up until 2-3 a.m. I sleep late in the mornings when I can, on days I must get up early, I just make do.
Sleep deprivation is an issue for me but I have gotten stuck in this habit of staying up WAY TOO LATE at least 3:00 AM because I cling desperately to that "normal" time when it feels I don't really live in this AD world. I've been doing this for so long that my time clock is messed up. A few times I've still been awake at 5:00 and with workers coming early had to stay up which I know is bad bad bad. My goal is to try to get to sleep by 2:00. I don't think I can ever give up this ME time.
Wow. it seems that several of us have this problem of not going to bed because late night is ME time. I DO try to go to bed at 12 (or 12.30) (or 1.00 am)
Count me in on the staying up later than I should. I must have my "ME" time and it is usually 1 or 2 before I go to bed. I took sleeping pills for years because of chronic pain but I need to be alert during the night and able to get up and check on him. I now take a zanax before going to bed which has helped me to relax enough to go to sleep. We are now in the later stage and I am up several times of the night with him. I, too, sleep later in the morning.
I am not a night person! Never have been. But wake up raring to go every morning - as long as I get my sleep during the night. DH goes to bed around 7-7:30. So, I do have "me" time until I go to bed around 10-11 p.m. He gets up by himself to go the bathroom, although I usually wake up when he gets up,but go right back to sleep. Then we are both awake around 5:30-6:00 a.m., drink coffee in the bed for about an hour - then up, shower and dressed for the day. He does not nap during the day - I sometimes will lie down for a few minutes, but rarely sleep during the day. Don't need anything to let me sleep at night, thank goodness! I'm enjoying this "stage" - but don't look forward to what's to come.
I don't need anything to make me sleep...I need something to stay asleep! I wake up after about 4 hours of sleep and then I toss and turn. If I go to sleep it is just for a short time and that's how it goes until I finally give up and get up about 6.30am.
Kathi, thank you, the relaxation CD sounds great. Actually I think I'm OK for the moment using some relaxation techniques that I learned long ago. If you get info on how to order the CD, please post it here; perhaps others would be interested as well, and I'll know where to find the info if I need it.
I learned that relaxation years ago while trying to get rid of migraines. I would start with my toes and work up to my head relaxing ever muscle as I went along. Haven't used it much in the last few years. I went through a spell last year where I caught myself clinching my jaw so I used the technique to relax it. After about a week the problem stopped. Don't need a tape, just close your eyes and focus on each muscle telling it relax.
I have a VERY difficult time sleeping. Putting on boring television is my first resort...setting sleep timer so I don't have to get up and turn it off. Also, because my mind "races", and because of anxiety, I have a prescription for Clonazapam. Wine doesn't make me sleepy...just gives me the munchies.
I have been taking "trazadone" for a couple of years now and it works great. It is an antidepressant that is used as a sleep aid. It is a prescription but you don't feel groggy if you get woken up in the night.
Jen, according to my psychologist, the light from televisions and computers has an effect on sleep. She say that they should be turned off at least an hour before trying to go to sleep. It does seem to help me. I was surprised!
I didn't know that...hmmm. Reading used to put me to sleep, but in the middle of the night, I'd wake up cause of the light and still be sitting up in bed. See? More bad effects of a life without a sleep buddy. My cat doesn't complain....just migrates to my feet, under the covers.
Audrey,melatonin Doesn't work too well for me either.Afew times I tried Valerian,works a little better.It's what I give my hyper,dog from hell ,doberman,to quiet her when she goes bonkers.I fall asleep but can sleep only 3hrs. or so,that's when I get up and read these threads and play solataire,after a couple hrs.I'm ready for bed again only by then the dog has claimed my space.I tried that Lunesta, complete failure and cost 160.00 a month,Vodka is cheaper.
Do you all remember the early computers where the screen had all those lines going through them? They are still there and in televisions. It is those lines that cause the brain to be more active - or so they say. I will admit the computer will make it hard to go to sleep if I don't have time before I try. But I often will watch TV until sleepy, then set the timer, roll over and fall asleep while listening. As for the middle of the night, trying to go back to sleep - having trouble seems to depend on what is going through my mind and/or how late I had a drink with caffeine in it. I use to drink pop with caffeine all day long, then they came out with caffeine free, so I try to limit myself to just one before noon. Otherwise I can be awake or just doze until 4am.
Thank goodness we have NO INSOMNIACS in our house! DH does not nap during the day and neither do I. He goes to bed around 7 pm. I go around 10:30. We are up at 6 a.m.- or rather, we are awake, drink coffee in bed for about an hour and watch the news and just "talk" about the day ahead. I just hope this holds true for the duration. I can't go without my sleep!
Like so many here, I can't go to sleep unless I read. And I read until the book is falling out of my hands. I'm also up until all hours of the morning. Sometimes I have to force myself to stop reading and go to sleep! But, that's my 'me' time.
Audrey,love spider solataire and crptograms,five in the morning I go get our paper,it has great puzzles in it.AZ sleeps until 7 or 8 so it's my only time to myself,coffee and puzzles,makes the day go easier.
Audrey, microsoft has a carioca rummy you can download to play. It is addictive like spider solitaire. I play level 2 on it. I play Mahjong Safari on pogo.com. I stayed up many late nights the last few weeks getting to the top rank of 50 (I joined years ago). Took me 2600+ games to get there.
I am also one that when I start a book, if it is good, I will read until I can't keep my eyes open. Problem is I will get over that tired hump and then be wide awake.
I use Xanax and the tv like many others. I take my Xanax and it takes a little while to kick in so I turn the tv on and set the timer. About the time the Xanax kicks in, the tv turns off and I am asleep. Have not found a good solution for waking in the middle of the night though. I always have to get up to the bathroom regardless of how little I drink in the evening and sometimes have trouble going back to sleep. That is really a bummer since I have to get up at 6:30 to get ready for work.
Charlotte, I'll have to check out that rummy and also Mahjong Safari. Thanks!
yhouniey, I'm not very good at crptograms but I sure do love sudoku! I think that early morning time with the coffee, a game or a good book is perfect "me time" and gets me off to a good start.
Our neighbor uses a house brand sleep aid. 25 mg of Doxylamine Succinate. She swears by it. I thought I might talk to the pharmacist tomorrow and see what he thinks about giving it to DH. Anyone ever tried this? I believe she bought it at Rite Aid.
Well I had never heard of spider solitaire but have now tried it out and it does NOT help me go to sleep. I was up till 2 am. What site do you folks use? Or do you use cards? A bit OT I guess. I have no trouble sleeping, just trouble getting to bed.