Chronic sleep problems - where to turn?

[Anonymous]

I have no trouble falling asleep, and I try to go to bed between 9:30-10:30. I get up at 7 am. Problem is that I wake up so much during the night, and my theory is that I don't get enough deep, restful sleep. When I wake up, I usually go back to sleep pretty quickly, but this happens more times than I can count. This results in terrible fatigue the following day (obviously), and body aches and pains. I'm generally unwell when I don't sleep well. I've ruled out every other cause with my doctors (thyroid, extensive blood work, vitamin levels, anemia, autoimmune, Lyme). My conclusion is that my sleep sucks.

I make sure my sleeping environment is conducive to sleep: dark, quiet, cool, no pets, no TV/phone. I often meditate to fall asleep. I exercise 3x week, don't drink much alcohol and not too often. I try not to drink liquid before bed to avoid having to use the bathroom.

Although I have this problem a few nights a week at home with no apparent triggers, my biggest obstacles are nights when I can't get in bed until 11 or later, or whenever I have to sleep away from home (vacation/travel). I'm completely ruined during those times.

Would something mild like taking a Tylenol PM from time to time help, or on a night I know I'm going to struggle? Or should I talk to my doc about prescription sleep meds? Any other ideas would be welcomed.

[Anonymous]

What do you thing about melatonin?
Also, certain foods are conducive to sleep. What all do you typically eat on an average day? How many drinks a week? Sugar intake?

[Anonymous]

Anonymous wrote:What do you thing about melatonin?
Also, certain foods are conducive to sleep. What all do you typically eat on an average day? How many drinks a week? Sugar intake?

*think, not thing

[Anonymous]

OP here - I'm open to Melatonin, but in my own research, I've heard very mixed (mostly negative) reviews.

I should have mentioned that I'm sensitive to caffeine, so I avoid anything caffeinated (including chocolate) after lunch. I only drink one cup of coffee very early in the morning. I avoid sweets in the evening. I try to avoid sugar as much as possible all day.

I eat fairly well - very fresh food. Lots of fruit and veggies. Nothing heavy for lunch.

I drink a glass of wine or beer with dinner probably 3 nights a week.

[Anonymous]

Sleep study? Maybe you have sleep apnea.

[Anonymous]

I agree about the sleep study.

If you rule out apnea, I would also consider anxiety as a cause a few sessions of CBT focused on insomnia might be a good thing. The Ross center in Friendship Heights has someone who does this work.

[Kaymoz]

It is surprising how common sleep apnea is. I agree with the recommendations for pursuing a sleep study, which can identify if that is happening.
There is a really good "sleep doc" in Bethesda/Friendship Heights who does this. I would try that, though it may take a while to schedule it.

[Anonymous]

Definitely a sleep study to rule apnea in or out. I would also suggest you have labs to rule in or out adrenal fatigue.

But also -- I have had similar problems and melatonin doesn't do much for me -- it makes me sleepy but doesn't help me sleep through.

I don't like Tylenol PM at all -- diphenhydramine actually amps me up, and if I do get to sleep, I feel hung over in the morning.

My best tricks are:

Natural Calm magnesium -- take it religiously at night, start with a teaspoon and work up to a tablespoon.

Valerian. I use Whole Foods brand.

Sleep Thru by Gaia Herbs.

Sensory deprivation -- I use a sleep mask and ear plugs. I also have a large air filter that acts as a white noise machine.

Take a hot bath before bed and keep my bedroom cool.

Go to bed at the exact same time and get up at the exact same time, seven days a week.

If I do wake up in the middle of the night, I will either get up and go pee, have a cup of herbal tea, and read a book out in the living room with low light until I am sleepy again (NOT in bed), and just accept that I will do that whole medieval "first sleep/second sleep" thing, OR I will stick my earbuds in and listen to an audiobook on a sleep timer. I find that even an engrossing book will put me to sleep rather than wake me up.

[Anonymous]

OP, the same thing happens to me. I wake up a lot during the night. No problem going to sleep. I also don't drink alcohol and I eat well. Very frustrating. I totally sympathize.

[Anonymous]

Thanks for the suggestions. A few questions:

1) I will ask my doc about a sleep study, but I have no obvious symptoms of apnea. Also, how will they ever be able to do the study when THERE IS NO WAY IN HELL I will be able to sleep in a lab? I can't even sleep in my own bed!

2) How much Melatonin should I try?

3) I've tried magnesium and all it does is give me diarrhea!

[Anonymous]

You do have obvious symptoms of apnea. You're tired right? Loud snoring isn't the only symptom of sleep apnea.

No one thinks they can sleep in the lab but people do. They don't necessarily need a full 8 hours.

One way to see if apnea could be an issue is to get a recording pulse oximiter. I think you can find some on ebay that are under $200. You wear a plastic cap on your finger attached to a monitor usually attached at your wrist. If you have apnea you would more than likely see some decline in oxygen during the night. You would still need to see a sleep doctor after.

[Anonymous]

Kaymoz wrote:It is surprising how common sleep apnea is. I agree with the recommendations for pursuing a sleep study, which can identify if that is happening.
There is a really good "sleep doc" in Bethesda/Friendship Heights who does this. I would try that, though it may take a while to schedule it.

It is under diagnosed because of the cost and inconvenience of the sleep study. I wish there was an easier way to diagnose sleep apnea. I have a family member who I'm sure has it and will not consider a sleep study. It stops a lot of people from getting help. After the night at the lab, there's the whole issue of dealing with a third party vendor to get a good machine and find a mask that is tolerable.

[Anonymous]

I had years of poor sleep. Tried melatonin and it did work but you only get thirty minutes for it to work so you have to consciously try to go to sleep right after taking it. After a while it somehow didn't seem to be as effective. I really think it was peri menopause in my case. I upped my workouts to six days a week and now I can sleep anywhere at anytime.

[Anonymous]

Do get tested for sleep apnea. I barely slept during my sleep study and still they were able to diagnose. They don't need much. Also are you a woman, and if so, do you notice your sleep is somewhat cyclical? Pro-gest cream has held a lot with my sleep.

[Anonymous]

*helped a lot..