Sleep Maintenance Insomnia: Any Advice For Overcoming It?

[ZolliStar]

I was diagnosed two years ago with sleep apnea. I've had the usual problems of figuring out the right mask, etc. Withall, CPAP therapy has worked very well for me with one exception: I have trouble staying asleep throughout the night.

I tend to wake about every 2 1/2 hours to 3 1/2 hours. I can usually return to sleep if I wake less than 2 1/2 hours after first falling asleep but I often can't get back to sleep very readily (if at all) if I wake after about 3 1/2 to 4 1/2 hours. Also, I often wake too early in the morning and can't "finish" my night's sleep.

I have learned from reading Dr. Barry Krakow's SOUND SLEEP, SOUND MIND that a critical aspect of overcoming insomnia is to slow one's brain waves. He offers a protocol that has helped. Something I do to slow my brain waves is watch YouTube videos of animals -- puppies, kittens, and baby animals of all kinds -- for half an hour or so before bedtime. This practice is relaxing, heartwarming and seems to have helped. In short, I think it slows my brain wave activity and improved my sleep.

But the problem has kicked up again. Anyone have any advice to offer? Suggestions to make? Book recommendations? Website suggestions? YouTubes I should watch? I'm really interested!

Thank you.

[avi123]

Anyone have any advice to offer? Suggestions to make?

YES,

You have already read this:







So now, go to a library and also read this (the whole report):

(make photocopies. It is allowed by the publisher!)

[stage0]

I saw this episode on Dr.Oz concerning diet and amount of sleep. A sleep disorder doctor had finished his study on this and was presenting his findings. Here is the link...

http://www.doctoroz.com/videos/do-you-k ... -type-pt-2

Perhaps it will give your a clue.

[LSAT]

It doesn't work for everyone, but you should consider Melatonin. Under 3mg is pleanty. They are cheap. It works wonders for me.

[stillo]

Hi

I suffered with Onset,Maintenance and terminal insomnia for 5 years i never slept for more than around 30-45 minutes at a time it took me anywhere upto 2 hours to get to sleep, i had severely fragmented sleep all proved with polysomnogram and it was making me very depressed, here in the uk it is virtually impossible to get sleeping medication however i was diagnosed with bipolar disorder and i was given carbamazapine and now i can sleep with my mask on for 6+ hours without waking up.

It looks like i had some kind of activity going on in my brain whilst i was attempting to sleep and the carbamazapine has calmed it down, im not saying that you should try carbamazapine but that is the only medication that in the last 5 years has done anything for me at all

Stillo

[Denial Dave]

robysue has some awesome tips on her blog "adventures in hosehead land"

here's the link to her tips on insomnia

http://adventures-in-hosehead-land.blog ... er_19.html

Dave

[RestedRebel]

One of the things I've discovered is that reading puts me to sleep. If I go to bed with a book in my hand, my eyes want to close rather quickly, and I fall asleep. If I wake up unable to fall back to sleep, which is rare, I start reading again. Sometimes I read for an hour or two and then fall back asleep. At other times, it may only be 15 minutes or less before I fall asleep again.

The internet does not work for me, as it stimulates me and keeps me awake and unable to sleep. I've read a book called Dreamland: Adventures in the Strange Science of Sleep if you'd like to read more about the topic.

[CoastalSun]

If your CPAP therapy is optimum then take a look at 'optimizing' the time you spend in bed. I did cognitive behavioural therapy or CBT. GOOGLE it. I cut back on the amount of time I was actually IN bed ... stayed up later and got up earlier. The SAME time EVERY day, SEVEN days a week. It was tough to do at first because my head was 'bobbing' by 8 pm but I stuck with it. No reading in bed, and no radio. I don't have a TV so that's not a problem.
Within the first week, I was sleeping most of the time I was in bed and after a few weeks, I increased the time in bed by short ie 15 minutes at a time for a few days. By doing this slowly, I have increased my time sleeping from less than 5 hours or disruptive sleep to 6 1/2 hours, occ. 7 hours of good quality sleep. Of course, CPAP therapy is helping too.
After just 3 months on CPAP, I once again have enough energy to go to the gym and do daily yoga. I also try to just 'sit still' and do relaxation breathing before heading off to bed.
Still feeling like I 'need' more sleep but I remind myself it's a learning curve

Also, here's an interesting program on light and sleeping:

http://www.cbc.ca/natureofthings/episod ... s-out.html

Good luck.

[ZolliStar]

What wonderful help and advice from all of you!

Avil22 -- I just finished reading SLEEP INTERRUPTED by Steven Y. Park in which he discusses SDB. Your reminder prompted me to return to Dr. Krakow's SOUND SLEEP, SOUND MIND to re-read the pages you kindly pointed out. And, yes, I had read them before, but it is only recently that I have come to realize that my CPAP is not necessarily the "cure" to SDB. Indeed, now I realize that my breathing problem is distinct from my sleep maintenance problem.

Stage -- Thank you for the link to the Dr. Oz Show. I watched it right away and (since I woke too early ) already went shopping for Brazil nuts. I may need to boost my Vitamin C, too. For the record, my diet is about 80 - 90% vegetarian. I'm going to re-watch the show segments.

LSAT -- Thank you for the melatonin reminder. I've actually been taking about 6 mg. daily for a very long time. Based on suggestions in SLEEP INTERRUPTED, I just added Valerian. I'm making a strong tea at night (but a "short" tea: I don't want to consume much liquid after 9:00 pm for obvious reasons) and, along with the tea itself, add a dropper-full of liquid Valerian. I just started this protocol. Apparently it can take a while to "kick in". I don't know what constitutes "a while', but I'm going to keep at it for at least four weeks.

RestedRebel - I have mixed results with reading. I'm a voracious reader (I have some 40 bookcases groaning -- groaning! -- with books.) Sometimes I get really engaged with my book and then can't readily fall asleep. Ditto if I wake in the middle of the night and pick up one of my books. I'm thinking about what kinds of books to bring to bed because reading for a while does help, provided it's the right book.

Denial Dave-- Thank you for pointing me to RobySue's information!!! What a mine of first-rate, been-there, done-that help she offers!

THANK YOU ALL!!!

[ZolliStar]

CostalSun, Thank you for your suggestions. (I noticed your reply just after I posted.)

I know you're absolutely right about CBT. I'm trying to do everything I can think of all at the same time. As for CBT, the important thing for me right now is to go to bed at the same time every night and get up no matter what (and no matter how bad a night I had) at the same time in the morning. Of course, I'm really mindful of all the hygiene things, e.g., no caffeine after 11:00 am; finish eating at least three hours before bedtime (I prefer eating very late: this is a challenge for me); no alcohol for three hours before bedtime; turn off the computer for at least an hour before bedtime (longer is better); "powering down" at night -- lowering the lights to reduce light stimulation; relaxing more, developing a regular bedtime routine, etc., etc.

All the little pieces together will, I hope, lead to better sleep.

BTW, I have two doctor appointments in the next two weeks. One is with my regular sleep doctor, the other with Dr. Park of SLEEP INTERRUPTED fame. I suspect that I have an additional ENT problem. I look forward to an examination by Dr. Park because making changers in light of what he may uncover could likewise make a difference.

Again, CostalSun, THANK YOU for the advice!!

[avi123]

You could also be checked at Dr Barry Krakow's clinic in Albuquerque, NM. Many posters in this forum did it.

[ZolliStar]

Thanks, Avi.

I actually considered flying out to Albuqueque and even contacted Dr. Krakow's office (which never replied). I live in New York City and ended up going to the Sleep Disorder Institute. The doctors said I had insomnia and I followed their sleep restriction protocol. I was still waking throughout the night and was still intensely weary because, of course, in addition to the insomnia, I have OSA. The doctors at the Institute never considered that possibility. Certainly I didn't consider it!

Fortunately, I had to share a hotel room with a friend who knew about my sleep problems but also -- thank God! -- knew about sleep apnea. The next morning she described my loooong breathing pauses, sudden starts throughout the night and heavy snoring. She was sure I have sleep apnea. I knew she was right. The minute I returned to New York, I made an appointment with Sleep Medicine Associates of New York City. This time the doctor ordered an overnight. The result was unmistakeable: severe sleep apnea.

At the time, I thought that was the total answer to my weary exhaustion: Get a CPAP machine, get used to sleeping with it -- and voila, at last I the wonderful feeling of being rested! Now I know that OSA is a breathing disorder that affects (and afflicts!) sleep and that one can also have a sleep disorder along with the OSA. I appear to be the lucky winner of both "prizes"

At least while I'm sleeping I'm actually sleeping thanks to my beloved CPAP. Now the challenge is to extend my hours of sleep to something approximating normal.

I've received a lot of useful, helpful advice from this Forum. I'm very grateful.

I'm also seeing my sleep doctor next week (maybe a BiPap machine might help?) and Dr. Park (author of SLEEP INTERRUPTED) the following week (I may have an ENT problem that is compounding the breathing/sleeping problem(s) ).

In short, I'm pressing ahead on all fronts. After years and years of poor, poor disturbed sleep -- and constant weariness -- there may be real sleep at the end of this tunnel. In fact, I'm counting on it!

[avi123]

If I was you I wouldn't let Dr Park do any cutting inside my mouth and/or throat, before I explore other solutions to the Insomnia .

In NY you have DAVID RAPOPORT, M.D., F.C.C.P., who is amongst the best Sleep Docs in the U.S.

http://www.sleepmedicinenyc.com/about_us.html



I would try to arrange a visit to see him.

Afterwards post here the results.

p.s. why are you posting with such large letters?

[ZolliStar]

I'm seeing Dr. Park as an ENT -- but an ENT who knows quite a bit about sleep apnea. And I agree with you: NO SURGERY!! I view surgery risk as too great.

I'm pleased to report that Dr. Rapoport is with Sleep Medicine New York City. Thus, he is my doctor's associate. Possibly my doctor will refer me to him or confer with Dr. Rapoport on my behalf.

Why use the larger type? I thought it would be easier for others to read! Frankly, I find the regular type here to be too small but the next option (and I agree with you) is too large. On the other hand, people can make make the type larger if they please by pressing Control + the Plus (+) sign. I just increased the size of everything I read on my computer and will stick to the smaller type so that others can make their own decisions.

Thanks for the (implied) suggestion.

[caffeinatedcfo]

Good luck in NYC. Are you sure watching you tube isn't a stimulant that is contributing?