Posted by beardedlady on May 11, 2002, at 5:04:25
In reply to Re: Insomnia... » beardedlady, posted by allisonm on May 10, 2002, at 20:23:04
The sleep hygiene thing is good. I'll tell you my experiences with each:
> 1. Arise at the same time daily
You're supposed to go to bed the same time each night, too. I do that, but I also feel that if I'm sleeping, I'll be damned if an alarm clock is going to wake me!
> 2. Limit daily in-bed time to the usual amount present before the sleep disturbance.
Yes. But many docs advise you to get out of bed and do something boring if you can't sleep. I just lie in bed and rest. Eventually (it takes between 30 minutes and two hours) I fall back to sleep, and I will sleep for another two or three hours. So I just try to hold as still as possible (or allow myself about twenty minutes to rock or wiggle or get comfortable). At least it's resting, and most of the time, it's not so stressful because I know I'll eventually fall asleep (though sometimes my confidence is bad).
> 3. Discontinue CNS-acting drugs, (caffeine, nicotine, alcohol, stimulants).
Yes, but caffeine's usually okay before noon. I like my beer, though, and I try to drink it around 6 p.m., but I do wake up at 2:00. Still, I do that anyway, so I allow the beer!
> 4. Avoid daytime naps (except when sleep chart shows they induce better night sleep).
Because my problem is anxiety, being able to nap restores my confidence in my own ability to sleep. I have taken three-hour afternoon naps before (even after a good seven hours of sleep) and have managed to sleep fine that night. But everybody--and every body--is different.
> 5. Establish physical fitnes by means of a graded program of vigorous exercise early in the day.
Oh, yes. That first-thing-in-the-morning run is the best.
> 6. Avoid evening stimulation; substitute radio or relaxed reading for television.
Read. It works. When I read, I'm able to take my mind of sleep pressures. I have read about four books this month, just in the half-hour before bed.
> 7. Try very hot, 20-minute, body temperature-raising bath soaks near bedtime.
Every night. Can't live without 'em. Sometimes I fall asleep in the tub. Try Burt's Bees something or another eucalyptus tub soak, if you can stand the smell. Otherwise, Epsom Salts are a great muscle relaxant.
> 8. Eat at regular times daily; avoid large meals near bedtime.
Absolutely.
> 9. Practice evening relaxation routines, such as progressive muscle relaxion or meditation.
This only makes me worse. I expect too much.
> 10. Maintain comfortable sleeping conditions.
Of course. I poke my husband and whisper, "Roll over!" all night long, and then I go into the guest room when the noise is too much. If you sleep with someone else, get those pink foam earplugs (Ekert (sp?) online). They really work.
> Makes sense, I guess, in a perfect world.Yes. In a perfect world. Make these improvements a little at a time, but I would start with regulating bed time, reading, and baths. (I read in the tub, so sometimes I'm too tired to stay awake to read in bed!)
Take your Serzone at night, too. That makes a big difference.
>
> I know, I'm whining...Whine away. Only those with insomnia can understand how horrible it is. It ruined my life for a very long time. Now I have learned that it's okay to be on meds, and it's okay to have this problem, and that there are some worse things out there, so I consider myself blessed. Of course, I am in a much better mood when I sleep.
I had a colonoscopy yesterday, so I came home and fell asleep at about 7:00 p.m. and slept until 4:00 a.m. It took me awhile (until 5) to say that I'd had enough sleep and get up. But I have had enough. And if I need it, I'll take a nap today. And if I need it, I'll take a sleeping pill tonight.
When I sleep, life feels good. I get it however I can, without guilt anymore!
I wish you great luck and good sleep.
beardy : )>
poster:beardedlady
thread:105422
URL: http://www.dr-bob.org/babble/20020510/msgs/105964.html