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Sleeping
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Author:  Diamondeye [ Wed Jul 06, 2011 9:24 am ]
Post subject:  Sleeping
So, I thought I'd export this from Random Thoughts.

I don't sleep well anymore. I haven't in years; the last 5 years for sure. I wake up at the drop of a hat, and often have a hard time sleeping. If I spend too much time on any topic during the day, my brain gets saturated with it and I dream about it.

Not every night; I have individual nights where I sleep well, but frequently they're because I'm exhausted, and all too often that's because I slept so poorly the previous night.

I get other dreams as well.. not nightmares, usually, although I do get those. Just.. unpleasent, frusterating dreams, that make me toss and turn because I'm trying to stop replaying them.

It's worse when I'm not with my wife. When I go to drill is the worst; I'm lucky to get 3 hours sleep on a drill night regardless of what time I go to bed. My wife and I have barely been together for the last 7 months too; just over a week total, and while I'm sort of used to it now, it still makes it harder to sleep. Not just because of the lack of sex; that's part of it but more its just comforting when she's there.

My supervisor told me a couple weeks ago that I'm doing great, but I look tired and beat up all the time. I told him that's how I feel; that I don't sleep well anymore and haven't in years. He just said maybe I need to see a doctor, and he wasn't a psychologist. Well, no kidding; I didn't expect you to say anything profound about it but why'd you bring it up if you didn't want to hear about it?

I also can't make up sleep during light hours. I got some blackout curtains that help, and I'm getting more used to the Texas critter noises, but I still can't usually "sleep in" anymore.

My wife will be here in a little over a week, but I'm thinking about getting some sleep medication for at least some of the time. I've always wanted to avoid such things but I don't see much alternative.

How about everyone else? How's your sleeping? Hopefully better than mine.
Author:  Khross [ Wed Jul 06, 2011 9:48 am ]
Post subject:  Re: Sleeping
What the **** is sleep?
Author:  LadyKate [ Wed Jul 06, 2011 10:11 am ]
Post subject: 
Seeing a doctor to rule out a medical problem would be a good idea.
Have you tried all the old stand-bys like getting out of bed if you're not tired and reading a book or some other activity until you are sleepy? Cutting out caffeine? Getting enough exercise during the day?
If you are dreaming a lot, your sleep is getting interrupted...have you considered that you might have sleep apnea?
Also, sometimes when you have things weighing heavily on your mind or conscience...unresolved emotions and crap like that, can make sleep elusive. Counseling or a good friend with a good ear or even some journaling or some deep thinking might help.
Hope you get some sleep soon.
Author:  Timmit [ Wed Jul 06, 2011 5:05 pm ]
Post subject:  Re: Sleeping
I've had the same problem since boot camp back in 96...
Author:  Micheal [ Thu Jul 07, 2011 2:22 am ]
Post subject: 
I've had the same problem for many years. I just went on Ambien after months where 90 minutes was a good night's sleep.

You need to schedule at least 9 hours, both for the sleep required and shaking the grogginess when you wake up, but it is working. I really don't like the grogginess.

Ambien works by slowing your mind down. Kind of like meditation, empty my mind little pill.
Author:  Kirra [ Thu Jul 07, 2011 4:21 am ]
Post subject: 
I started taking 50mg of Benadryl. I can get to sleep, usually, but I have trouble staying asleep. I tend to wake up every 2 hours, then it gets harder to go back to sleep. The Benadryl seems to help me stay asleep and I usually get at least 5-6 hours. I've tried melatonin, white noise...but nothing seemed to work consistently. Making sure I exercise, is important also, if I don't, I have too much energy and can't sleep for sure.
Author:  Diamondeye [ Thu Jul 07, 2011 10:31 am ]
Post subject: 
I did start exercising again, but I need to really get into the swing of it. Last year, I was exercising almost every day, hard, and that went on up through the end of February where I was involved in 1.5 to 2 hour calisthenics sessions a few times a week, minimum, plus running. Then march rolled around and things changed and I've run maybe a dozen times between March and now, total. I ran twice in the last couple days, though, so as long as everything else permits I can hop back on the wagon in that regard.
Author:  shuyung [ Thu Jul 07, 2011 10:32 am ]
Post subject: 
I have a problem of a different nature. I try to get to bed most nights about 11:00 PM. I fall asleep fairly quickly. At most it takes me maybe 10 minutes. Mostly it takes as few as two. I sleep soundly. My problem is trying to wake up. My alarm goes off at 7:50 AM. It's set to RadioIO Hairbands station, so I get real get-your-heart-pumping music to wake me up. But I hit snooze and fall back asleep for ten minutes. Then I do it again. And again. Then I turn the alarm off, intending to get out of bed. But I don't. I'm actually making it out of bed about 8:40-8:50. I think maybe I'm getting too much sleep.
Author:  Diamondeye [ Thu Jul 07, 2011 10:34 am ]
Post subject: 
I recommend putting the alarm clock where you must physically get out of bed to shut it off. That's what I used to do in college when I actually DID sleep well. It worked; I was never later to PT.. well once, but that was during Ranger Challenge, when one morning I got up, started getting dressed.. and the next thing I knew I woke up 40 minutes later with my shorts and 1 sock on, on the floor.
Author:  Aethien [ Thu Jul 07, 2011 2:43 pm ]
Post subject:  Re:
Diamondeye wrote:
I recommend putting the alarm clock where you must physically get out of bed to shut it off. That's what I used to do in college when I actually DID sleep well. It worked; I was never later to PT.. well once, but that was during Ranger Challenge, when one morning I got up, started getting dressed.. and the next thing I knew I woke up 40 minutes later with my shorts and 1 sock on, on the floor.

That's a great image.
Author:  Diamondeye [ Thu Jul 07, 2011 2:48 pm ]
Post subject: 
I think you may be overestimating my attractiveness.
Author:  Squirrel Girl [ Fri Jul 08, 2011 10:53 am ]
Post subject:  Re: Sleeping
I also have had problems sleeping for the past 5 or so years. It's been a lot better since I have been on buproprion (antidepressant).

Sleep problems are common. They can be caused by poor sleep hygiene, ingesting stimulants, exercise prior to bed time, depression, climateric changes (perimenopause/menopause), and age related changes.

Insomnia in people under 40 is usually related to one or more of the first four causes. Here are some recommended steps to try.

1. Learn about good sleep hygiene and follow the rules. If you don't do this nothing else has a real chance to work, and it may be all you need.
http://www.sleepfoundation.org/article/ask-the-expert/sleep-hygiene
Spoiler:
What is sleep hygiene?

Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.
What are some examples of good sleep hygiene?

The most important sleep hygiene measure is to maintain a regular sleep and wake pattern seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual; for example, if someone has a problem with daytime sleepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated. In addition, good sleep hygiene practices include:

Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.
Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime. While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.
Exercise can promote good sleep. Vigorous exercise should be taken in the morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.
Food can be disruptive right before sleep; stay away from large meals close to bedtime. Also dietary changes can cause sleep problems, if someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes. And, remember, chocolate has caffeine.
Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children and adults. Light exposure helps maintain a healthy sleep-wake cycle.
Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. Don't dwell on, or bring your problems to bed.
Associate your bed with sleep. It's not a good idea to use your bed to watch TV, listen to the radio, or read.
Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright.


Why is it important to practice good sleep hygiene?

Sleep hygiene is important for everyone, from childhood through adulthood. A good sleep hygiene routine promotes healthy sleep and daytime alertness. Good sleep hygiene practices can prevent the development of sleep problems and disorders.
How does someone know if his or her sleep hygiene is poor?

Sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. If one is experiencing a sleep problem, he or she should evaluate their sleep routine. It may take some time for the changes to have a positive effect.
How do I know the best sleep hygiene routine for me?

If you're taking too long to fall asleep, or awakening during the night, you should consider revising your bedtime habits. Most important for everyone is to maintain a regular sleep-wake schedule throughout the week and consider how much time you spend in bed, which could be too much or too little.


2. No stimulants (caffeine!) after noon.

3. No vigorous exercise within 2 to 3 hours of bedtime. You've just charged everything up!

Depression is also common. On average 10 % of the population has depression at any time. Questions asked when assessing someone for depression are: Do you have trouble sleeping? Is it trouble getting to sleep? (This is non-specific to depression.) Do you wake up very early are are unable to get back to sleep? (This is very suggestive for depression.)

To get this checked, go see your physician. When on a treatment that works for you, sleeping problems related to depression usually resolve. Two caveats about treatment. One it can be hard to find out what treatment works for an individual person. There is only a 70 % chance than any one treatment will work. If you have a blood relative who is being successfully treated for depression, let your physician know what they are on. Two, treatment is low to start. It can take 4 to 6 weeks to see any response to treatment.

Got to run.

I may return to my dissertation when I return. :-p
Author:  TheRiov [ Fri Jul 08, 2011 12:22 pm ]
Post subject: 
Antidepressants tend to have other side effects, vivid dreams, muscle tremors, anorgasmia, weight gain just to name a few. That shouldn't scare you away though.

Am I misremembering that you have a minor thyroid condition? I thought there were potential sleep problems associated with that.

My other offer still stands. It couldn't hurt.
Author:  Diamondeye [ Fri Jul 08, 2011 12:37 pm ]
Post subject: 
A fairly serious thyroid condition, although well controlled with medication. I don't know of any sleep problems caused by it directly, but I suppose there could be indirect effects.
Author:  Aethien [ Fri Jul 08, 2011 1:34 pm ]
Post subject:  Re:
Diamondeye wrote:
I think you may be overestimating my attractiveness.

Heh, wasn't really looking at your *** or anything :D
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