Among my friends and often even strangers, conversations abound in search of an answer to the question how can I stay sleep and get my beauty rest. Gone are the days when I would fall into bed and quickly find sleep. Then my eyes would not open until the sun rose 7 or 8 hours later. But over time, my ability to shut down and remain asleep have begun to escape me.
The bewitching hour starts about 3:23 am or 3:43 am. I roll over and I already KNOW I will be facing these weird times with the number 3 that repeat themselves as possible Powerball numbers no matter what time I went to bed. Help!!!! I can’t stay sleep.
Who can explain this phenomena? When I was perimenopausal and menopausal, I understood the fluctuation in hormonal level might be the culprit. Given my family medical history, I opted not to take estrogen therapy. But how do I explain the fact that some of my young friends also are dealing with this phenomena? I mean, statistics claim you can die if you don’t get enough sleep.
Statistics also suggest that insomnia affects about 30 percent of the American population. After several days of NOT sleeping, I begin to panic because NOT only can I NOT sleep, I begin to worry that I am NOT sleeping and this pushes me over the edge.
I do not use sleeping pills but when I have had extended periods of restlessness that threaten to drive me over the edge, thoughts of using them, I admit, but for dreading the morning after sluggishness, chase me.
In truth, I am adverse to taking anything if there is a natural approach to a physical problem. My thinking is: save the prescription drug medicine as a last possible resort. So imagine my surprise when I came across a British health article that approached insomnia little differently. Here is my interpretation of their report which you can read in its entirety here.
Figure out why you can’t sleep
Now this amazes me. If I am unaware that something is bothering me and preventing me from sleep, it is going to be hard to make this mental correction. So if you happen to need help doing this, the article suggests that you take a brief pyscho-therapy course called cognitive behavioral therapy to arrive at the point where you can just tell yourself to drop your negative beliefs.
Take melatonin supplements for a 3 week period.
This conclusion is based on a study that claims a 2 mg oral dose of melatonin will help the mind understand it is bed time. I do not know people who take this regularly so I cannot even comment intelligently…. but it’s an option (they say).
Use light therapy in conjunction with melatonin
The reasoning is that melatonin will help you wake up gradually. These lamps can also be used to help you fall asleep. Light therapy, according to this article, “activates areas of the brain promoting alertness, and turns off the sleep hormone melatonin.” This follows the “keep the bedroom dark line of thinking.” One of my friends swears by light therapy. She has SAD (seasonal affective disorder) and when the seasons change and the days are short and grey, this is what she uses to help her cope.
Clear the Bedroom of all excess stimulation
Long ago I made my bedroom a quasi-sanctuary. More can be done I think. But there are only books, a place for music, Turkish rugs, hypo-allergic pillows and cracked windows for me. But still as I fear I am repeating myself, I do not stay asleep.
Take Antihistamines
This is a funny one. Is the thinking that because anti-histamines are sold over the counter, there is no personal danger in repeatedly taking these. The suggestion is that the Nytols of the world block nerve synapses. However, the accompanying warning is that it could caused muscle spasms. One needs to pick their poison in this regard.
For now I will continue with the the teas of the world that have a long cultural history of providing relief. My daughter-in-law turned me on on Teavana teas and I like these blends very much. A combination of catnip and mint and Valerian alone are other suggested herbs to try. And to confuse you more, here’s a list of 15 natural remedies that herbalists seem not to be able to agree upon in terms of their use. I would imagine that each tea has its own properties and might affect people differently.
I am going to be trying a few of these over the next few weeks and I will report my results in a subsequent series on insomnia. If you are onto something that those of us who are awake and online in the middle of the night can contemplate, please share in the comments. And if this is a topic that merits discussion in your mind, please feel free to share and tweet.
Patricia says
Well needless to say, it never occurred to me that in the male world the markers are not the same or from your notes to me, there are none. This begins to explain the women are from Venus, Men are from Mars thinking.
I had never heard of using anithistamines to help one sleep before writing this. It is encouraging that you can give me some background on this. That beautiful young woman knew a thing or two, right.
roycrosse says
As I follow your blog it has occurred to me that men do have not many markers against which they can measure their health worthiness beyond puberty; no pregnancy test, no child- bearing years, no milk production, no menopause. Short of the penis falling of what’s an old dude to do? It’s enough to keep a man up all night.
Many winters ago, I took the advise of a beautiful young woman (had to be a woman) and started using antihistamine to starve off a sinus problem. Before long I found myself in the twilight zone, could not tell the difference between sleep and wake until I came face to bumper with a yellow cab on sixth Ave. Antihistamines work, and Painkillers will do the same job.
As a chronic non-sleeper I continue to experiment with all manner of sleep aids: teas, herbs and melatonin among others, with no measurable result. It’s not a question of waking up at 3.am it’s not being able to being able to fall asleep period. Short of painting the bedroom black and adding fake starts to the ceiling I am left with supper hot baths or the sometimes-legal herb Marijuana in combination with a very bad movie. My wife told me a few days ago she is considering putting me up for a Guinness world book record.
As you know, I have more than good reason go sleep a lot. On the plus side I get a lot or work done and by the time she leaves for work in the morning I can manage a doze or two. And I am not dead yet. Hope this helps.
roycrosse
Patricia says
You leave the B.E.S.T. comments Sienna. I honest live for them sincerely because they always inform and people if you don’t know, please go over to http://www.datingseniormen.com for equally informative
information.
To this insomnia concern, it is big. I love Boiron’s products but I have never heard of Ignatia Imara. And this is what you are teaching me about contributing value to others each time you comment. I will try this ignatia imara and share my results with the readers.
I arrived from the west coast last night and did not get to bed in the east until 2 am. Believe me however, I was awake 4 hours later and will need a power nap. So I already know I will be on a roller coaster sleep week.
An unfinished topic for sure. Heading over to twitter and FB to share your tip re: Ignatia Imara
Sienna Jae Fein says
This is such an important post, not the least because so many women think they are alone in being unable to sleep through the night. Waking at 3:00-3:30 AM is common, and it seems to have something to do with this being the time of night at which hormone levels are at their lowest.
You mention melatonin and valerian, both of which I have used with good results. For nights when sleeplessness may be accompanied by nervousness or minor stress I can recommend homeopathic Ignatia Imara. It comes in pellet form to be used sublingually; it’s packaged by Bioron. It’s nicely effecive with no morning hangover.
I also find it helps to think of something boring. Really. This can be effective if you need to redirect your thinking away from things like deadlines, your stock portfolio, or family issues.
You are wise to caution against using prescription drugs except as a very last resort, and only in extreme cases.