Any Cures for an Insomniac Mom?

Dear M.,

I am laughing as I write this since it is 2:23AM on Wed. 5/21 and I am not asleep, either. In fact, I was just browsing doctors in Houston that help with hormone balancing. I've noticed that my insomnia is related to my cycle and need help balancing my hormones. I, too, take benedryl and have tried numerous other 'natural' remedies. I am 44 yrs old so know that my hormones are beginning to be less predictable. Insomnia and night sweats are a typical symptom of hormone fluctuations. Yuk! I have been using Progesterone cream to help with this issue but I forgot to use it today and now I'm suffering. Usually, I'm able to balance things myself but think I need some help from a professional. Unfortunately, traditional doctors are not very eager to recommend natural therapies. I just found an M.D. that does this so I'm going to give her a try! I'll let you know whether it helps.

A. H.

I have a hard time falling asleep at night. I can take good naps during the day, but I think that contributes to my not falling asleep at night. Some of the things that have helped me have been getting a noise machine, the rain noise helps me sleep. I have also taken Valarian(sp?)root, I got mine at GNC so I guess you can get it at some place similar. It smells funky, but the pills have no taste. They helped me fall asleep and stay asleep without side effects or taking drugs. Or have you tried drinking a beer or a glass of wine before bed? Hitting the gym helps too.

You mentioned that background noise helps. Have you checked into getting one of those noise machines that you can play while you sleep that have a variety of background noises such as the ocean, the wind, etc. I have a couple of friends who swear by these and sleep ever so peacefully. One of my friends even takes hers with her on vacation.

Good luck.

Believe it or not, it could be your hormones. I am 37 but have PCOS, and appear to be perimenopausal, and I was recently diagnosed with a deficiency in progesterone which helps the body to naturally relax and sleep. This is the hormone that sucks you into sleep in early pregnancy. I take the hormone now as a supplement, and during the PMS phase of the month, its just like being pregnant, I have a hard time staying awake. Before this, I had terrible insomnia, which led to headaches, fatigue, general bad moods, etc. Unfortunately, I am naturally a night owl, so this doesnt always help, but it might be something to look into.
~J.

It sounds like your metobolic cycle is adjusted wrong ie you have your nights and days mixed up. The sleeping until 1pm isn't helping. One way to to help adjust it is just like you do with your children and slowly wake them up early and early in the morning (less nap in the morning) and adjust betime by just as much. So 1 less sleep during nap, hour early in the evening such as 2 am. and so on. Sometimes this is also a medical problem and there are some medicine you can take to help adjust the sleep cycle so it might be worth a trip to the doctor.

Lack of sleep is really bad for the body, you can get Silent Inflammation.
FYI;
For your information, watch this YouTube video,
http://www.youtube.com/watch?v=zX0CSZ23vFk

and
also, check out www.DailyHealthJuice.com, This for you and your loved ones, Listen to the Dr's audios, it really is amazing!

God bless you
pass it on.

Hi M.,
I recently came across a great website www.crazyfortea.com and found there's lots of nature cures in simply drinking natural teas. The tea that will help you with your sleeping problem is Rooibos Tea (it's pronounced Roy Boss) It can help relieve conditions such as:
Insomnia
Irritability
Headaches
Hypertension.

and if you have conditions such as hay fever, asthma, or eczema? Rooibos is on the call to help you in your time of need!

Did you know that Thyme Tea is a natural antibiotic and is better for you.

M., there's tons of teas for any and everything you can imagine even conception yes conception. To lose extra pound you can use Oolong tea and get a load of what else this tea does... Oolong tea also has a wonderful effect on your skin as well. It will help to brighten and smooth your skin, and get rid of ugly wrinkles! It also promotes healthy teeth, and reduces the risk of mouth cancer and gum disease! It really does it all! Another good one is Essiac Tea which was originally brought to public attention in 1922 when a nurse named Rene Caisse learned of the tea. She learned of the tea from a patient who claimed to have cured her breast cancer by drinking an Indian herbal tea. She then got the recipe and reportedly treated her aunt's stomach cancer with the tea.

This website is really worth looking into....Let me know if you work for you

I have the same trouble with waking up in the middle of the night. When this happens frequently, I start taking Melatonin and Valarian to help me sleep. You can get it just about anywhere. I feel so refreshed the next morning. I do this for a few days to set the pattern. Then I get a good nights sleep for several weeks without waking up in the middle of the night.

You have described me. I am exactly the same and have been for years. I found taking Melotonin supplements about 2 hours before bedtime has helped me in the past (which is what your body naturally produces to induce sleep). My doctor has recently put me on a mild prescription to help me sleep at night. I'm so used to doing things at night, that my routine is greatly different now that I am so not used to it. But, I'm getting sleep, and now getting used to the new routine (it's still hard though because at night everyone is out of my way :-). I have gotten so much more done these past few weeks then I have all year. I used to think I was horribly lazy and undetermined and hated myself for it. Now, I see...I was just sleep deprived. My life has changed literally over night. I know it can be addictive physically or at least mentally. But, at this point, I don't care if I take them the rest of my life if I can be this productive during the day. That's my story.

Hi M., the easiest thing to do is start a multivitamin/ mineral supplement. Sometimes insomnia is due to a lack of pantothenic acid or B5. Even though I was taking a multi, I also had burning of the soles of my feet. My homeopath had me add pantothenic acid tabs and within a week the burning stopped. When I ran out, in a few days the burning returned. Bought another bottle. Now I sleep all night and no burning feet. Stress burns up B vits really fast and leads to adrenal exhaustion. My sister started on this regimen and called me to say she'd slept thru the night for the first time in years.
Here are a couple other places you might try if you are open to Holistic Healing, no drugs.

CHUNDO SUNBUP QI Holistic Practitioner 5230 SWALLOW DR BEAUMONT TX C MILLER ###-###-####

CLASSICAL HOMEOPATHY Holistic Practitioner 1995 BROADWAY ST BEAUMONT TX T PHAN PHD ###-###-####

Be well, C.

Hi M.,

I have terrible insomnia too. A few things that help me are... first, I leave a small fan on my nightstand running. The sound blocks out the outside noises and the air helps me to stay cool, I get really hot when I sleep. Second, I read with a book light. The light is softer and therefore it helps trick the mind to thinking that it's time to go to sleep, which it is. If you're in a room with a regular light the mind thinks the sun is up and therefore you stay up.

I turn off the computer and the tv after the news at night. The sounds and lights are stimulating and only wakes me up. I also stop doing housework before 10, again for the same reasons, it stimulates me and energizes me to do more.

Some tips that help me to sleep better: I try to get out in the sunshine for a little while each day. Milk (cold, can't drink it warm) is relaxing for me at bedtime. And finally, when all else fails, I use lunesta. You might want to talk to your doctor about a sleep aide, just don't use it too often so you don't become dependent upon it.

I hope these tips/ideas help you. Happy sleeping!

Hi, M.,
I had my first and only child at 40, not knowing I was going to hit menopause at 44. This may not be your problem but it was misery, being so tired and not being able to sleep! Plus my baby came home with an IV -- long, long story.

I wish I had known about Melatonin. I have taken it for years, low dose. Some nights I don't need it. I also told my doctor I was taking it. I also read non-fiction at night; puts me to sleep.

Take care,
P.

I have terrible insomnia and migraines. I know how hard it is when you have kids to take care of too. I hate to take medication that puts me to sleep. I'm paranoid about not hearing my son if he needs me at night (even though he's older now) or not hearing the fire alarm. If I'm not asleep by midnight I take Melatonin. It is not a sleeping pill. Melatonin is the chemical in your body that makes you sleepy. I take one Melatonin pill 20 minutes before going to bed; I usually fall asleep within 30-40 minutes of taking it.
Info about Melatonin:
http://mellodyn.com/melatonin.html?gclid=CNnmhMj1t5MCFQQK...

For the migraines, I take Naproxin. I start with 3, and about 30 minutes later I take 2 more. It won't make it go away, but it does take the edge off so I can get through the day.

I had insomnia due to hypothyroidism. I had trouble falling and staying asleep. Once I started on thyroid meds I started sleeping and dreaming again.

Sleep deprivation is also a migraine trigger for me, so I really feel for you.

I would talk to your GP and get things like vitamin D levels and thyroid levels tested to rule out a medical problem.

Things that helped me get a little more sleep, before I started on thyroid meds:
*mild exercise in the early afternoon (not too close to bedtime)
*exposure to bright sunlight around lunchtime
*no computer or tv before bedtime
*blackout curtains in the bedroom
*hot bath before bed
*journaling or reading a book to unwind before bed
*no caffeine
*light dinner, eaten a couple hours away from bedtime
*consistent bedtime and wake-up time, even on weekends

Good luck. HTH.

I have the same problem for many years now. It is very difficult to live with and maintain a happy and productive life. Sleeping is vital and has caused numerous problems for me until I began taking sleeping pills. I know the pills can be addictive, but lack of sleep for extended periods of time affected my health, my parenting, and my ability to be a good employee negatively. I believe that people have different levels of insomnia and therefore treat it differently. I have taken Lunesta for over a year and it works very well for me. Ambien quit working after a few months, but if you phase it in and out every 3 months or so, it can work again for a while. (It is cheaper than Lunesta on my insurance plan.) If Melatonin or Valarian work, by all means, use it before the prescriptions. It is my understanding that they still can have side effects with other medications even though they are not prescriptions. Good luck on getting some sleep.

Hi M.,

I would suggest diffenatley stay away from the caffine for a while, I personally love the decaf lipton ice tea as an alternate or decaf drinks and it really does make a difference for me, one other suggestion. I'm a christian so my first thought as I read your quest for help was to mediate on a bible verse. So find a verse or two in the bible, right it on an index card, or whatever, get in bed @ 9 or 10, and then mediate on that verse, when you're ready to cut the lights off, continue mediating on the verse until hopefully falling asleep, if nothing else at least the time that you are awake you will be wallpapering you mind with biblical stripture...May God Bless you with sleep Sister...TammyT

See your doctor, I have suffered from sleeplessness so long I can't even remember when it started. Sometimes the doctor gets lucky and finds something that works for awhile,sleep clinic may be next. Believe me, you are missing out on a lot of life losing so much sleep, it takes away your enjoyment of everything eventually. Then your mental faculties start dulling out. I'm there now, another doctor appointment today. Don't wait and good luck.

i know this well!

you have gotten some good advice already.... but yes, computer is not a good way to wind down, something about the "blue light" awakens some part of the brain. oh well, because it can be relxing otherwise.

ambien is a love sleep aid for TEMPORARY use. just so you can taste what it feels like to sleep for real. but do not use it for a long time, or it quits working (been down that road before).

i am looking into chiropractic for my sleep patterns. a friend referred me to a clinic here in houston. people swear by it. think about it, if something is being pinched in your spine, there is not a healthy communication to all systems of the body, which throws you out of whack. this is beneficial for your migraines as well. if you live in houston, let me know and i will send the info about the chiropractor here. if you live in the austin area, i definitely have the person for you. keep an open mind about this, check it out!

Hormone balancing with nutrients and homeopathics have helped me. ###-###-#### See Dr. Duve for more info.

You've had some great responses about melatonin, hormornes, and valerian root, and chiropractic. My story is probably different from yours, but you might find something that is similar to your story, or that can help you. I hit menopause at the age of 35, and my already frequent insomnia became an every night issue. I began sleeping only 2 hours each night, and with a toddler, it was pure torture!!! Here's what I do, and I know each has helped my insomnia. By the way, I don't have a problem with insomnia anymore!!!! I see a chiropractor on a regular basis. I have done acupuncture in the past, and it helped with sleep and migraines for me. In the past, I have seen an M.D. who dealt with balancing hormones. I saw Dr. Ali Mohammed, but have heard that Dr. Hotze and his clinic are wonderful, too. (I'm in Houston.) That helped me a great deal, but I didn't want to take even bioidentical hormones for 20+ years, so I searched for more answers. At that point, I was on estrogen, progesterone, melatonin, and thyroid meds, in bioidentical form. Dr. Mohammed told me that my cortisol levels were sky high, and that I would have to get them down in order to sleep and be healthy. (Stress raises cortisol.) He told me that there was no way to reduce my cortisol except through meditation, relaxation and exercise. Since I was doing all of those, it was frustrating for me! The bioidentical meds helped my situation, but the long-term safety and cancer risk is not fully known. What I do now is see a naturopath (N.D.) and take nutritional supplements, and nutritional hormones. I am on supplements for my adrenals (which produce cortisol, which in turn effects hormone production and thyroid function), thyroid, hypothalmus (an endocrine gland in your brain that effects all hormone production, including cortisol.), and take wild yam for estrogen (which is what the bioidentical estrogen is made from), and Chaste Tree for progesterone. (Most of the supplements I've been on are made by Standard Process. Many chiropractors carry these supplements if you can't find a Naturopathic Doctor.) My levels of supplements are reduced on a regular basis. I've been doing this approach for almost 2 years. I've had a baby in the meantime (4 years into menopause), and for the past year, I've had a period like clockwork every 27 to 28 days, I sleep 7 to 8 hours without waking every single night, and all other symptoms of menopause are gone. My ob/gyn who thought I was crazy to see a naturopathic doctor now asks about what she (the N.D.) did to help me!

So, here's my advice:
#1 see a chiropractor and/or acupuncturist
#2 have your hormone levels tested, including cortisol (it's not common to test cortisol along with all other hormone levels). The most acurate tests are saliva tests, NOT blood tests. The blood tests show all hormones in the body, even the protein-bound hormones that canNOT be used by the body. Saliva tests show non-protein bound hormones, which is what the body can use.

Most M.D.s will do blood tests, and look at you like you're crazy if you request a saliva test. There are some M.D.s who do saliva tests, though. Those who often use saliva tests are: chiropractors (if they deal with nutrition), naturopaths, and some nutritionists. If you see a naturopath, be sure you're seeing a naturopathic doctor (N.D.). Naturopathic doctors have alot more education than plain naturopaths.

Good luck!!

Hi M.:
I too have had trouble with insomnia however, mine was due to chronic back pain. I have used melatonin (the RX brand) and it is very helpful in allowing me to fall asleep faster and get the proper rest that I need. This is a product that can be purchased over the counter at pharmacy's as well as grocery stores and it does not have side effects. It helps get you back on the right sleep schedule and it does not leave you with that icky feeling that some OTC products for sleep have when you wake in the morning...no grogginess, or hangover type feeling. It has been quite helpful to me and I too am a severe migraine sufferer. I hope this helps and I will be praying for you. God Bless You and Sweet Dreams!

you sound like me a few months ago....i can only tell you what works for me. i would find my mind racing with thoughts constantly, some about the day, other worthless thinking about what i need to get done during the week, etc. if you have the same problem, i highly rec'd reading, "a new earth" by eckhart tolle. not only did the reading put my mind at peace, the content helped me when i'd start thinking and my anxiety would keep me up. i've never slept so well in my life! good luck...i know that a horrible feeling when you're laying there thinking...i need to get up in 3 hrs...why can't i just sleep!!!!!

Is this a new thing or have you been like this for yrs. You can try tylenol pm but if it is a recent change you may need to see a doctor for medication like Lunesta. I work with consumers that have trouble sleeping. Another idea is going to the sleep clinic. Their is one here in CC.

The only thing that really keeps me on a good sleep schedule is working out. I know, don't yell at me or give excuses. If you could get into the pool while your kids are at practice & just swim for relaxation would be good. I bet your kids sleep well after swimming. Or go for a walk, really anything that involves some form of movement other than your daily routine will help. If your hubby is as wonderful as you say he should help you with this. Even if it's only on Sat/Sun. you should move! I think that it will get your internal clock on track. Try it for 2 wks.
& see what happens. Good Luck ! :)

M., I struggled with insomnia for a long time, and I still do from time to time. It really is important to try to take control of it now, because it will completely run you down if you let it. A good night's sleep is so important to your physical and emotional health!

There are several things I recommend.

1) "Empty your brain" every night before bed
Since most insomnia is caused by an inability to "shut off" your mind and get to sleep, it's a good idea to sort out all your thoughts before going to bed. This has really helped me a lot. Sometimes it's as simple as putting your mental to-do list on paper, but it might also mean keeping a journal where you can really dump all the things that are on your mind. This is especially important if you are feeling a lot of stress or worry. Once you list the worries, identify those things which are in your control and those things which are not. Make a plan to deal with the things you can control, and quit worrying about what you can't. Hopefully once everything is on paper, your mind will relax and allow you to rest. And after awhile, you might find that you can get to sleep without doing this. I still do this in times of high stress, but I can usually get to sleep on my own now.

2) Take time for Yourself!
As Moms, we so often sacrifice our own needs and wants to take care of everyone else. And we stay up late because it's the only quiet time we can find for ourselves. Take time for your favorite hobby or just to get out and do something for yourself during the day or early evening. And spend time talking with friends. Having someone to talk to is another great way of emptying your brain.

3) See a doctor. I personally don't like taking meds any more than necessary, but at times, we do need a physicians help to deal with our sleep issues. And there could be underlying medical conditions that make it hard to sleep. I've never found a prescription sleep aid that works for me, but some anti-depressants and anti-anxiety meds can be really helpful in improving sleep. So if you can't seem to combat this on your own, please do see a Dr.

Well, I know that everyone's experiences are a bit different, but these are some things that helped with my insomnia, so I really hope something here will help you. :)

I have always had insomnia and seem to be naturally nocturnal, but can't get the rest of the world to change schedules for me. I use guided meditation/relaxation CD's or if my mind is too active for that I listen to audiobooks. Marc Allen has a guided meditation called Stress Reduction & Creative Meditations, that is my favorite. Also I use a lavender eye pillow. Good luck!

I suffer from insomnia and finally just had to get a prescription from my doctor of Ambien. Its not habit forming and after a few days to a week of taking it I can get back onto a schedule. However, there are still times when the insomnia comes back and I have to go back to the ambien.
There could be something else causing the insomnina. I'd talk to your doctor about it.

Oh, yes...all too familiar with this.

Try Valerian. It's natural and can be taken as long as you need it. Take it twice a day, just to keep a certain level in your system, to help regulate things. It'll calm you down so you can get yourself ready for sleep. (It's been helpful in cases of anxiety, high blood pressure, hyperactivity.)

Also, your Melatonin sounds off balance. Supplementing that would probably be helpful. Read up on these; go to Whole Foods.

M.,

My advice is based on my Kinesiology background (the study of the body and movement) and my own experience. This will not be easy, but adding 30 minutes of exercise in during the week will help a lot. Wether it be cardio (walking, running, elliptical machine) or weight training, it doesn't matter...though I think cardio will be a better full out start.) Also, start to decrease your naps to a power nap, 30 minutes or less. You can't sleep longer than that. I know the nap part sounds hard, but it lets your body get the nonREM sleep out of your system, which makes you feel tired, and forces your body to only use REM sleep(Rapid Eye Movement - deep sleep) at night when you need it most. My guess is it will take less than a week, but it won't be fun and you will be very tired for a few days. Keep hydrated with water to help with the headaches. Part of the problem is your body is programmed to sleep at two different times of the day, which makes it impossible for you to get a good night's rest. Still take a good bath at night and buy a cheap sound machine from target. My sound machine has tons of settings, but I only use the wave mode. If it is not corrected in a week, I would seek a doctor. I wanted to give you non-medicated advice first though. Let me know how it goes! I am here is you need me!

Take Care,
K.

Believe it or not, you have put yourself into this sleep pattern. It all starts with one or two nights, then it forms a pattern and we allow it to become our regular routine!. first of all, the computer is not a good way to unwind! any thing with lights stimulate and prevent sleep. No tv or computer before bedtime. turn the lights down and play some soft music, already have your bedtime routine accomplished(shower, wash face, brush teeth) as those activities can also wake you up! try some camomile tea during your quiet music time. aim for a 10 o'clock bedtime. keep it consistant even on weekends! Don't lay down during the day, no naps, no sleeping! Get out of bed the same time every morning whether you have to or not! If you still can't fall asleep, try "SleepMD" they sell it at Walgreen's and it is non-addictive. I was told that it works really well by a friend just the other day! But the key is consistancy. you created this bad habit, now you have to create a good one! Good luck! Insomnia is terrible! Oh and of course make sure that you are not drinking any caffeine in the afternoons. Did you know that acetaminaphen (Tylenol) has caffeine in it? so does chocolate!

Sounds like if you'r getting to sleep at 3 and waking up at 6 you've gotten at least 3 hr's of sleep and then you get the kids ready for school and maybe go back to sleep at 9 untill 1 pm thats 4more hours, you are still getting at least 7 hrs. sleep. If you sleep anymore thats why your getting headaches...stay awake during the day...this way u will be tired by 10 or 11 at nite.If u need a sleeping aid try getting "Ambien" from your Dr.works for 8hrs. exactly so u can time when you can take it...works great!

My sister went through a sleepless bout for a month or so. She tried benedril and prescription sleep meds and they didn't really help for long. What did help her was chamomile tea! Also I heard that reading or staying on the computer at night stimulates the brain and keeps one from sleeping. Lastly eliminate all caffeine during the day. (coffee can really mess with the adrenal gland)

good luck:)

Hi M.,

I also suffer from insomnia. My recommendations are that you don't use the tv or computer as a wind down mechanicism. I use a floor fan for background noise & it works miracules. My doctor also recommended I take Valarin (it's found in the vitamin dept) and is completely natural; however it really stinks, but definitely works.

you are not alone. i too take Benydryl every night - i take the 50 mg gelcaps - which work faster. I also use ear plugs - they keep out the extra noises that disrupt my sleep - but i can still hear my alarm clock and cell phone. However, my kids are grown - im not sure i could have used earplugs when they were young.

Actually - I think you should not work on the computer before going to bed. I have noticed the nights i work on the computer late are the same nights i cannot fall asleep. I personally do better getting into bed, have a glass of wine and watch mindless tv.

good luck!

L. - a 53 yr old mom, married 31 yrs

M.,

What is it that you mostly think about when you are not able to sleep? And have you always had this problem? Maybe you should consider the fact that something might be bothering you that you need to address??? Are you being too hard on yourself about your familiy duties? Are there things that harp at you that you put aside so as not to bother anyone with it?
It is tough to live without family around.
If none of this is the case, then go to Betsy's Health Food on 1960 ~ Betsy is the best advice giver and has always helped me with such things. There is something called Valerian Root that will help to calm the edges and, depending on how much you take, it should help get you to sleep with no side effects or problems focusing in the morning.
Good luck with this ~ I hope you are better soon.

A couple of things that my doctor has recommended to me is to not read or be on the computer to try to wind down. The action of reading as well as the light from a computer screen actually stimulates the eyes and brain and makes it harder for them to "shut off" for sleep. Stick with warm baths and decaffinated herbal tea to help you wind down. Also, establish a regular bedtime. If these don't work for you, consider a presription sleep aid. I have taken ambien and it works great for me. Talk to your doctor about this to see what he or she says. GOOD LUCK!!!

Well, I know that according to all (including myself) that for good 'sleep hygeine' you should not do anything in your bed except sleeping or making love. No reading, etc. Just go to be around the same time. I have to use a fan for white noise, as well as a nature sounds machine (or you can play a CD of this stuff) and I pick oceans sounds or whales - whatever works for you. I know it sucks to do, but wean yourself off of your naps. First, call your MD and have him/her prescribe you a SHORT course of ambien or whatever they have out now just to re-adjust your circadian rythm. Do NOT use a sleep aid during the day. You have to get off those naps! Hope this helps.

Take care.

I worked for 6 yrs on the graveyard shift and loved it. So don't think you are abnormal wanting to stay up at night.
I quit when I had children because I could not convince the school to let to be open on the graveyard shift! LOL
Anyway, as you get older (you didn't mention your age) hormones do effect sleep. Stress, kids, life are hard to turn off at a certain time each night. Try to set for a hour time frame instead of say 10 pm. That way you won't get mad at yourself if you stay up til 10:30!
I tried the Melatonin last week for the 1st time and loved it. My ob said it was safe. It is in the vitamin section not pain med (I couldn't find it the 1st time I looked for it).
And remember we as moms tend to do for everyone else before ourselves. Be selfish!!

M.,

I have found that Melatonin helps me... you can buy it at almost any store that sells supplements, and you can't take too much, and it's not addictive. My insomniac friend takes Tylenol PM, and it only works for her sometimes. Hope this helps!

I used to be like you. You need to bring your energy down before you go to sleep. 1 hour before your bed time, DO NOT
read, watch tv, or work on the computer. You have to quit thinking so you can reach a deep sleep. You need to stop using your brain and thinking so you can fall asleep and stay asleep and not wake up tired.
There are some excercise to help you do this. 1- lie on the floor and relax and tap your feet together - then out - and then back to gether, something like opening a fan and closing it. Focus on this and do not think. There is a new book out that has lots of these type excercises to quit your mind. It is called "In full bloom" by Dr Illchi Lee. You can get it on amazon, or order from the www.illchi.com web site.
I have a book and it is good. He is also coming to town August 23 for a lecture. 2- also breathing will help. Focus on your chest and breath in and take as much air in as you can, and release slowly through your mouth. You probably are really tight through your chest, and it probably hurts. Deep intended breathing will help a lot. I will bet you money that if you do these 3 things every night for 21 days you will be sleeping much better and soon through the entire night.

M., I struggle with bouts of Insomnia as well. I have ruled out the effect of caffeine, because there are days I have a diet coke and sleep like a baby. I talked to my doctor and he told me to take Tylenol PM. I would try that because it is a gentle sleep aid and not a "sleeping pill." I don't wake up groggy, I can wake up in the night if my kids need me. My problem is that I have a lot on my mind and it all just whirls around in there even when I try to shut it down...the Tylenol PM just kind of puts everything on hold for a while. I would stay away from the prescription things like Lunesta or the other one that starts with an "A." My girlfriend would have blackout episodes from that medication.

If you want some wholly herbal remedies, try warm milk (it has tryptophan) chamomile tea or lavender in your bath. (I am allergic to lavender and don't really care for the smell, I prefer Ty PM). Hope something works for you soon!

M.,

Ask your doctor for a prescription of Ambien; the generic name is Zolpidem Tartrate. These tabs are absolutely non-habit forming. You take either a 5mg. or 10mg. tab 30 min. before you want to be asleep. You will awaken refreshed and never feel an "after-effect" such as feeling sluggish or achy. My husband is a chronic insomniac and has taken these for years -- no problems. I am an occasional insomniac. We both have these meds prescribed by different doctors, and they assure us this drug is safe and a good solution to remedy an inability to get to sleep. Also, when taking this med, you are not SO SOUND ASLEEP that you can't arouse from sleep an event that you need to (e.g. spouse or child calling out, or sounds to which you need to be alert.) Sweet dreams!

K.

One thing that helped me sleep better is to write down a To Do list for the next day before I go to sleep. That way, I don't have to worry about forgetting anything. It also sounds like you have developed a sleep pattern that you will need to break. It will be difficult at first, but stop taking naps. Also, stop the meds. Watch carefully what you eat. No caffeine after 12 noon. Try to stay away from processed foods as much as possible (anything in a box or a can). Turn the computer and TV off in the evening. Try this for a couple of weeks and see if your body adjusts to your new schedule--just in time for summer! Good Luck!

Herbal Teas work great to relax the body. Warm bubble baths too. Reading and scrapbooking works too. Snady's a resturant and health store in Houston, off of I10 going toward Katy has great teas that put you to want to sleep. They are the best. Good luck. Also calms your nerves so you wont be edgie and irritatable too.

stay off the computer in the evening. Some research shows that the screen color disrupts sleep patterns.....who knows, but it's worth a try.....I've got a friend who takes tylenol pm and that helps her - but there are natural herbs that help induce sleep - Valerium (I'm not certain that's spelled correctly) I think Shaklee sells it and I'm certain a health food store would know. Good luck

Insomnia, esp. chronic insomnia can be terrible. I have had it for years and it is NOT easy to manage. I would find a good dr. and seek treatment. IF they can find the cause, your life will be much easier. For me, they can find no cause and none of the current "great" sleep meds, Ambien, Rozerem, Lunesta work. They do not phase me. I have been to 2 sleep studies but they could not help me either. They do help most people by finding out the reason and then treating it. A neurologist does that. If you are in the south of Houston (Pasadena to Pearland / Clear Lake / Alvin areas) I can suggest Houston Sleep Institute. Dr. Kathleen Eberle is a great neurologist there. She can see you whether you do the sleep study or not. hth

Talk to your doctor about getting on Trazadone. It isn't a sleeping pill. It is actually an anti-anxiety, anti-insomnia drug. I had the same problem. I have two boys, ages 6 and 3 now, but 5 and 2 when I started taking the drug. I had to be able to wake up if they had a problem during the night. So I didn't want anything that would just knock me out. Trazadone helps you unwind. It stops that "to-do" list from running through your mind at midnight. And it doesn't make you "stupid" or groggy. I'd have to say it's the best thing that's ever happened for me. I take one around 9pm and am ready for bed between 10 and 11. Then I get up refreshed at 6am and have no problems getting moving. It is by prescription. So talk to your doctor. And don't let the doctor blow you off. Lack of sleep will affect your health and your sanity.
Peace be with you.
M.

M.,
Do you currently exercise? Better sleep is just one of the benefits of regular exercise.

Good luck!
K. O in Pearland
Jazzercise Instructor
Pearland and Fort Bend Jazzercise
www.pearftbendjazz.com

Hi M.,
The most important thing you need to start doing is to drink a lot more water during the day. The first sign of dehydration is insomnia. Lose the Benadryl, it is dehydrating, addictive, and causes weight gain. Try Melatonin instead. Yoga is a great form of exercise that should help. Buy a box fan to have near your bed for white noise. Start going to bed at 12:00, and move it forward by 15 minutes a night. Do not go back to bed in the morning. You are like a baby who needs her sleep clock reset. If you must rest lay down on the living room rug for a very short nap. Avoid all caffeine; coffee, tea, chocolate. I hope this helps. I have been where you are, and still struggle from time to time. One last trick I do when I can not sleep. I start at the letter A and try to think of all the names that begin with A (a lot do), then I move to B, etc. The next time I can't sleep I start with C, otherwise I will become to familiar with a particular letter. This works better than counting backwards. Love, K.

Hello M.!
I am laughing along with Ashlyn because I'm also up and it is now 2:34 am! I will forward what my mom just emailed me yesterday. It is an article online that gave great natural advice. (LOL! I just didn't try any of them tonight!!!)

"Can't sleep? Change your diet
Some foods can help you nod off, but others will keep you up all night."
http://www.msnbc.msn.com/id/18043086/from/ET/

Good luck and God Bless! - J.

M.,
You didn't mention if this is something you have had for a long time? If it is, it might be a sleep disorder called Delayed Sleep Phase Syndrome (DSPS). I was diagnosed with this disorder over 10 years ago, and it makes it nearly impossible to sleep on what would be considered a normal schedule. I typically sleep about 5am - 1pm if I am left to sleep when my body thinks it's sleepy time. If you want to explore this more, there is a pretty good article up at wikipedia (http://en.wikipedia.org/wiki/Delayed_sleep_phase_syndrome) if you want to check it out. There's a lot more I could get in to, but I'll keep it brief. I know exactly how it feels to have to wake up just a couple of hours after falling asleep because you have to be up to take care of your kids. I have a 2 1/2 yr old and a 3 month old and I'm probably getting less than 5 hours a day, and then trying to make it up on the weekends when my husband is home. If you have any questions, or just want to talk, feel free to send me a message. Good luck!

Try the Melatonin supplement first. If that helps then that's your solution. If not, then you may need to seek medical help. I also suffer from insomnia which triggers my anxiety. I now take prescription meds and it's all under control. Of course, avoid all caffeine!

Ok, I too have insomnia. Mines pretty bad when I have it, like now. I fall asleep around 2:00 or 3:00 and wake up at 7:00 It comes and goes and I deal with it and get rid of it when it does come. I've done everything like you said you have done. I've even tried sleep medication and it still doesn't work as well as what I am about to tell you. It's called sleep restriction. What you do is find when you usually fall asleep. Mine is about 2:00 am, and don't even try to go to bed until about 30 min until you usually fall asleep, so about 1:30. When you finally start falling asleep when you go to bed, try going to bed at 1:15 and go back 15 min every few days until you get your carcadian rythem back on track. I don't think it's what most people want to do but I promise it works. I seriously had such bad insomnia that it was my last resort and it works for me every time. Just don't stay up cleaning or anything. Just do something relaxing like reading or watching TV.