Sleeping Tips anyone ??

Silverlady · 10-18-2006, 12:57 PM

Brian have you tried Melatonin? You can buy it over the counter in the USA. The old forum had lots of sleep tips.

I can sympathize as I quit sleeping about two years ago without medication.

Billye

mrsD · 10-18-2006, 05:13 PM

Benadryl (diphenhydramine) OTC antihistamine for helping to sleep when I
need it. It works very well for me.

Another thing is magnesium ...a good supplement relaxes, and helps sleep.
Take it at bedtime. It loosens muscle tension.

Sometimes I have to rub Biofreeze on my knees and ankles...there is a low
grade subliminal pain I get there, that can interfere with sleep. It always works
for me.

Brian · 10-18-2006, 09:34 PM

Thanks very much everyone, your a great bunch of people

Billye - No, i have not seen that particular one anywere, but i will look around for it now, thanks.
Yep, its a shame about the old board, but surely its not gone forever, there must have been backups in place, especially with all that important data that was there.

Aussie - I have seen those Valerian tablets whilst grabbing my b12 at Safeway but didn't know anything about them, thanks, that gives me another option.

Mrs D, I do have some magnesiun tablets at home , i will try them tonight with either the Valerium / Melatonin / Benadryl, whatever i can get my hands on.

Thanks everyone

Brian · 10-19-2006, 12:20 AM

Aussie -
I just realised that you had already started a thread on the very same topic, lack of good quality sleep really does affect our ability to function properly, I am not working now because of other med problems, just as well, but it must be very hard on you with such a busy lifestlye.
I hope things improve for you.

rfinney · 10-19-2006, 01:52 AM

Here is an article I have on tips for better sleeping. Lots of good do's and don'ts here. Take what seems to apply and go from there. If sleep still has not improved, look at what you might be avoiding in the list and see if that could be relevant. If still not better, time to consult with someone knowledgeable - not necessarily an MD if all he wants to do is quickly push regular meds.

Quote:

Recognize that the sleep system tends to right itself after a few nights of insomnia, if you do not adjust your schedule.

Set a regular bedtime – and keep it. Your body needs reliability.

Less is more. Keeping your wake-up time constant but going to bed one hour later will help 25% of insomniacs within one to two weeks. Prepare to feel sleepy at times and avoid driving then. After two weeks, add back the time in half-hour increments.

Look on tow or three nights of insomnia as a gift – time to get done all you have to get done. Insomnia may be functional, a signal that you need to attend to whatever woke you up.

Put sleep in the background of your life. Don’t monitor it, don’t evaluate it. “Put it in an envelope and don’t open it for two weeks.”

If you’re an adolescent or student who has difficulty getting up and functioning in the morning, your insomnia may be a sleep-phase insomnia. Maintain your wake time and immediately apply bright light for at least 15 minutes to reset your clock. Progressively move your sleep time earlier and follow wake-up with a strong pulse of light.

Another way to deal with sleep-phase problems: reset your clock by taking melatonin four hours before bedtime. Again, move up your bedtime a little bit each day.

If you are an older adult troubled by early morning awakening, you may need to reset biological rhythms and phase-delay bedtime by going to sleep one hour later: Do nothing else to correct your sleep problem.

Get more exercise – physical and mental. It primes the sleep homeostat. Sex, among, other things, is a great exercise.

Jack up your body temperature with a warm bath before bed. Exaggerating the normal drop in body temperature that accompanies lying down helps sleep.

Learn simple meditation and practice it before bedtime; it cuts down nervous system arousal.

Keep your bedroom dark, especially as you get older. Even small amounts of light and noise can disturb sleep as you age.

If you awaken in the middle of the night, use the time for creative problem-solving. The “bleeding” of unconsciousness into wakefulness makes thought less rational and freer at this time.

You can take the sting out of a bad night with the judicious use modafinil (Provigil), a stimulant developed to help narcoleptics stay awake during the day. Taking it after a sleepless night helps ease anxiety about insomnia and primes the sleep homeostat.

DON’T’S

Don’t fight insomnia. The homeostat makes sleep a self-reparative system – if you stay out of its way.

Don’t worry about the consequences of not sleeping. Worrying about insomnia can create insomnia.

Don’t overheat your environment. Sleep loves cold. Keep your bedroom cold but load up on blankets.

Don’t sleep with your pets. Animal dander can create allergies that manifest only at night, and the movement of any pet on your bed can wake you up.

Do not sleep late or nap to make up for a bad night. It de-primes the sleep homeostat and reduces the need for sleep the next night, setting the stage for recurrent insomnia.

For the same reason, don’t make up for an acute bout of insomnia by going to bed early.

Do not try to sleep by drinking alcohol. Yes, it’s a great relaxant – but it is metabolized so quickly it creates rebound insomnia; it’s so fast acting you’ll be up in four short hours.

Don’t stay in bed waiting for sleep. It’s not true that the more time you spend in bed , the more sleep you’ll get.

Don’t catastrophize. While you are taking steps to repair your sleep system, abandon the notion that you can’t function on less sleep; sleeping less as therapy wont’ feel good but it will re-prime the sleep homeostat.

Be careful with caffeine: Limit yourself to one cup of coffee in the morning. At age 18, caffeine has a half-life of 4.5 hours, which increases with age. Gradually eliminate caffeine altogether if you have continued trouble sleeping.

Don’t hesitate to take a sleeping pill if an acute bout of insomnia doesn’t self-correct in a few days.

Brian · 10-19-2006, 02:12 PM

Thanks Rfinney for your reply,

That article has got lots of sensible suggestions, i will print that out , Coffee is one that i have been over doing lately, was drinking much more than i usually do, i will cut right back on that.

Actualy, last night i got a pretty good nights sleep, i was able to get that some Valerian [suppose to be in super strength] and magnesium, i took them after tea and my lights were out at 7.30 pm, right through to 3.30 am this morning, best sleep in a long while, i feel much more refreshed this morning.

Thankyou all so much.

I

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