Minha solução para a insônia, talvez?

Sinais e sintomas
1

As many here...I've strugged for years. I'm 52...female...toss, turn, panic at bedtime.

There is medical guidance to go to be same time each night to maintain a routine and I have been doing that for 2 years. 

No matter how tired I am...I wait till 12 to go to bed..because that has been my ROUTINE.

Well, last night I was so exhausted at 10...and I decided I was going to go to bed.

I realized this morning that the thought of the "routine" was really stressing me out.  I followed that routine because the medical community says that works.  But, I felt alot of pressure going to bed at the same time every night.

Going to bed when I was tired last night:

I fell right to sleep (no tossing and turning)

I felt less pressure

I slept better (I know because I had dreams REM sleep the deepest)

I still arise many times during my sleep time for the commode but that is a different problem to discuss with my Dr.

I awoke feeling more refreshed than I usually do.

So, I am going to try the same thing tonight...when I am tired...I'm going to bed. 

The only problem with this is that I take sleep medication.  And I was taking it every night at 11pm...to get to bed at 12.

BUT...I did feel very tired last night at 9 and I said sc*w it.....I'm taking my medicine NOW...so I guess that is how it will work.

i thought i would share this for people who are trying the "routine" thing...maybe you should try going to bed when your tired. 

I feel rested today and I feel like being rested is going to lead me to having a less cranky and more productive day.

2

Well done! I often find it's useful to take medical advice with a pinch of salt. If this holds up for the next month or so, maybe you could start reducing your sleep medication too?

3

Thank you lily .  I don't know about reducing my sleep meds...but it is a thought.  I take Melatonin and one lorazepam....so I'm not taking too much.

My problem was or is..when I get in bed...I have like "sleep fright"...I start thinking Omg..I'm not going to sleep.  Then toss and turn...and panic and get all stressed out taking an hour to actually calm down.

The Melatonin and Lorazepam make me drift off within 10 minutes of getting in bed.  Last night I took them at 9...cause i was tired...and don't even remember trying to FALL asleep when I got in bed.

But YOUR comment is something I will think about in the future.

Maybe one night in the future when I feel tired I will go to bed...and then if I'm tossing and turning, I will take the med.

Thanks again.

4

Oh, I know all about that "sleep fright". I suffered from it myself for 40 years. The one thing that finally cured it was retirement. Highly recommended! That, and having a glass or two of wine with my evening meal... But obviously caution is required if combining the latter with meds.

5

Another option to sleeping tablets, I use successfully is an Insomnia app. I downloaded an app called 'Overcome Sleeplessness and Wake Up with Confidence'. It works through listening to relaxation, meditation, self-hypnosis and subliminal messages.

I simply plug my headphones into my mobile phone, set the messages to 3 loops and within 5-10 minutes, I am gone. If I wake up again in the night to have a drink of water or go to the toilet, I revert back to listening to the app.

I also downloaded another app to help me overcome my Fear of Flying.

Be lucky!

6

The thig with me Gate Keeper...is noise disrupts my sleep.  I wear earplugs because the least little noise makes me bright eyed and bushy tailed...

My Mom gave me an app to listen to as well...I told her I can't use it because I stay awake and want to LISTEN to what is being said...LOL

7

Thank you Misssy for replying. I am lucky the hypnosis app works. I tried Zopiclone 3.75 mg prescribed by my Doctor, a 14 day course to get me back into a sleeping routine of sleeping every night at 11pm. It also worked, but after night no. 4, I stopped Zopiclone and went over to self hypnosis. I read here how some people were hooked on sleeping tablets for 17 years and 30 years. I did not want that dependency.

Good luck to you  

8

Yes, you are lucky it works..I'm so aggrivated with my sleeping...just wish I could stop worrying about it.

 

9

How's it going now? You reported two days ago that you'd finally managed to get a reasonable night's sleep. And yes, I wish you could stop worrying about it too. As you obviously realise, this is what's stopping you sleeping. Easier said than done, I know, having been there myself.

Someone on here mentioned benadryl. I used to take a very small dose of phenergan (another old-fashioned antihistamine that causes sleepiness) but not every night. You can quickly build up tolerance to these things. I used to take it just two or three nights in a row, no more. This would produce a couple of good nights' sleep, which would be enough to keep my anxiety levels down and allow me to sleep reasonably well for a week or two before it all kicked in again. I did this for 40 years without ever developing tolerance for phenergan, so I knew I could rely on it any time I really had to have a good night's sleep.

If you're going to experiment with antihistamines, keep the dose low as they can give you quite a hangover, and take them at least an hour before going to bed. They're not knock-out pills, so if you take them at bedtime they'll take at least an hour to kick in, during which time you'll get frantic and they won't work at all. (Voice of experience again!)

Alternatively, I suppose you could do the same with prescription sleeping pills - just take them on an occasional basis to reduce anxiety and break the pattern. Whatever you do though, don't get into a situation where you rely on taking something every single night, or you'll end up in a place where nothing works.

Of course, the other alternative is a glass or two of wine with your evening meal. I find that works a treat! But care should be taken when combining alcohol with antihistamines (keep the doses of both low) and you shouldn't drink any alcohol in the evening if you're taking prescription sleeping pills, as there's a risk you could fall too deeply unconscious.

10

Thank you for your thoughtful reply once again...I don't like anhistimines and I have tried them...they make your mouth super dry!  I am getting to sleep...I'm just not staying asleep...

I'm trying to accept the situation I am in...and give it to God. Maybe then I will sleep better.  I did lay down today and take a brief nap it helped.