Deleted
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May 18, 2024 20:28:06 GMT
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Post by Deleted on Feb 17, 2017 3:37:23 GMT
Some nights I'm sound asleep within 5 minutes, others an hour. For the most part, I can sleep for a solid 6 hours before the slightest thing wakes me up. Then I have nights where I can't sleep for more than a couple hours at a time. Thankfully, those are getting fewer and only seem to come when I'm most stressed or sick (stuffed nose makes it hard to breathe).
What works is no food or drink, especially beer, of any kind for at least an hour before bedtime except water. Stretches, mostly yoga positions, help. I sleep great when I go through a series of poses. I found a little chart on Pinterest that had a nighttime routine.
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Nanner
Drama Llama
Posts: 5,969
Jun 25, 2014 23:13:23 GMT
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Post by Nanner on Feb 17, 2017 4:19:49 GMT
I can't help. I haven't slept through the night since I was pregnant with my son - and he's 26.
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Post by anniefb on Feb 17, 2017 4:45:23 GMT
Used to always sleep through but the last few years I often walk up once or twice and often get up to pee. I think it's got something to do with the menopause. I take magnesium which I think does help.
If you think caffeine might be the issue try stopping it earlier in the day. It has a half life of 5 hrs in most people - so half the caffeine is still in your system after that time.
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Post by annie on Feb 17, 2017 14:23:01 GMT
I can totally relate! I can get to sleep, but staying asleep is awful. A few years ago I was hooked on Advil PM's to finally sleep through the night. I LOVE THEM! They are however, pricey. Then I realized that the sleep ingredient in them is the same ingredient in Benadryl. Now I get a giant bottle of generic Benadryl at Costco and sleep like a baby every night. My doctor laughed and told me there absolutely nothing wrong with doing this. Better than getting a prescription for Ambien or something! I need my sleep. This works well. (Tried Melatonin in the past. Did nothing.) PS - I am not groggy from this at all, like some people say they can get.
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maurchclt
Pearl Clutcher
Posts: 3,623
Jul 4, 2014 16:53:27 GMT
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Post by maurchclt on Feb 17, 2017 14:33:48 GMT
I could have written this, up several times during the night and about 4 times during the week I can't go back to keep. I feel like a zombie. Benadryl and melatonin do not help me, felt addicted, vivid dreams, left me groggy. So I live my life tired
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Post by kelly316 on Feb 17, 2017 16:45:02 GMT
WINE
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Post by scrappintoee on Feb 17, 2017 16:53:19 GMT
(( hugs )) to all of you who don't sleep well.....I dunno how I'd handle that! anxiousmom .....On the other thread, I told you about my friends' experiences with Lavendar oil, Lunesta, and Ambien--BUT, I forgot to suggest that MAYBE you need a sleep** study to be sure you don't have apnea? Although I've never had sleep problems per se; I did recently find out I had SEVERE sleep apnea; so, obviously my sleep wasn't as good as I thought. I can tell the difference because I do sleep VERY soundly and deeply, my dreams are VERY detailed and seem SO long, plus I feel SO refreshed upon waking after Cpap! But the BEST thing about C-Pap is that I don't have to get up to potty as much as I did before! Wouldn't that be GREAT for all of you whose bladder wakes you up!?! The rare times I fall asleep on the couch and don't use the Cpap---ugh----there's my bladder calling again!
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Post by padresfan619 on Feb 17, 2017 17:02:57 GMT
I have started meditating before I fall asleep. A lot of the time I fall asleep before the session is complete. If I wake up in the middle of the night I practice the same techniques without the guide of the app I use.
I found that when I switched from a no-schedule work from home job to an out of the home job where I needed to be on time I became acutely aware of not sleeping through my alarm. It got to the point that I would wake up at 3 am convinced my alarm was about to go off so I may as well just lightly sleep until it did. I was getting horrible sleep, so now if I'm not sure what time it is I allow myself to look at my phone just to check the time and if it is nowhere near time to wake up I stop stressing about the alarm and go back to sleep.
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Post by malibou on Feb 17, 2017 17:52:19 GMT
She was a good sleeper will NOT show up on my tombstone. However, a couple of years ago I found something I can take when I wake in the night and can't get back to sleep. It's called Somno Pro. It is a bit expensive. It contains melatonin, 5-hydroxytryptophan and l-theanine. I put a couple of tabs next to my bed for when I woke. I never had to take it more than once a night. Before taking this, I already knew that Melatonin had no real affect on me. Then last year I decided to just try the Tryptophan part. It is worked! And is only about $5 a bottle. Link to SomnoPro www.amazon.com/s/?ie=UTF8&keywords=somno+pro&tag=mh0b-20&index=aps&hvadid=3527199453&hvqmt=e&hvbmt=be&hvdev=t&ref=pd_sl_2li5ssqdq_eJ
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keithurbanlovinpea
Pearl Clutcher
Flowing with the go...
Posts: 4,272
Jun 29, 2014 3:29:30 GMT
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Post by keithurbanlovinpea on Feb 17, 2017 18:25:16 GMT
Now that we're talking about perimenopause, I also take progesterone and testosterone. I would encourage you to talk to your doctor about the symptoms.
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Post by runner5 on Feb 17, 2017 18:45:34 GMT
Get the (admittedly old) Body for Life book and do that workout (strength training 3 times a week and an aerobic workout the other 3 days plus 1 to test). Do it the way book says to do it.
OMG - your problem will be how to stay awake. I literally couldn't stay awake in the gym between sets. The way he has you overload and then back off (or do interval bursts doing the aerobic sessions) will seriously wear you out. You'll also build a ton of muscle in the right places.
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LeaP
Pearl Clutcher
Posts: 3,939
Location: Los Angeles, CA where 405 meets 101
Jun 26, 2014 23:17:22 GMT
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Post by LeaP on Feb 17, 2017 18:56:38 GMT
Have you considered ending you caffeine consumption before lunch? Except, of course, for the tiny amount you might get in a few bites of chocolate. I have found that coffee in the afternoon means poor sleep at night. I did this and it helped. Of course, the dog, my children, and other factors still wake me up regularly, but the quality of sleep is better.
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Post by elaine on Feb 17, 2017 19:29:42 GMT
Have you considered ending you caffeine consumption before lunch? Except, of course, for the tiny amount you might get in a few bites of chocolate. I have found that coffee in the afternoon means poor sleep at night. I did this and it helped. Of course, the dog, my children, and other factors still wake me up regularly, but the quality of sleep is better. I second this. Not only does severely cutting back on caffeine and limiting when you drink it help with sleep, it helps with another peri-menopause symptom- heart palpitations. Heart palpitations were my first symptom of perimenopause and started a couple of years before anything else. I had a full cardiac work up because they terrified me, but it ended up just being menopause-related, not a heart issue. They hardly happen any more, and the only time they do is when I've had too much caffeine.
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River
Pearl Clutcher
Posts: 3,515
Location: Alabama
Jun 26, 2014 15:26:04 GMT
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Post by River on Feb 17, 2017 19:39:06 GMT
I asked this question on the dinner thread but thought I would open it up to the whole board. I have no trouble falling asleep. No trouble at all...I go to bed around 10 and within 5 minutes I am sound asleep. But staying asleep is a real struggle. I am a light sleeper and wake up on average about 3-5 times a night. The cat walks in the room, I wake up. I have to pee, I wake up. The wind blows, I wake up. My sheet wrinkles weirdly, I wake up. It can be anything and nothing and I wake up. My room is cool, my room is darkened. I have a fan and a white noise machine. I stop any and all caffeine by 5-this includes all the sneaky caffeine vehicles like chocolate. I stop the sugar around the same time. I stop drinking everything by 7 to cut back on the peeing in the night. I do not eat big heavy dinners. I need to sleep through the night. I am tired. I go to bed tired, I wake up tired. I just want to sleep for a whole night. Any suggestions? Please?? 1. Yeah for white noise! Is it loud enough? Can you switch up the white noise? Is it white noise or sounds? 2. Do you have good overall sleep hygiene? Figure out when you need to eat and sleep to limit those disruptions. What does your brain do once you are awake? Are you allowed to go to sleep again? 3. Recent research about caffeine really points to no caffeine after noon. It used to be 2pm. So even at 5 - might be impacting you. 4. Have you had a sleep study? You are making the assumption it is the wind or going to the bathroom that is waking you up, but it could be sleep apnea. If you aren't getting a full night sleep, consider asking your primary care for a referral. 5. Why is the cat allowed in your room? I know, so mean of me, but if the cat is part of the problem, resolve the problem. And yes, cat's are assholes, but you can be one too - you are awake anyway, right?? 6. What about anxiety? Are you having dreams before waking up? 7. Hormones... yeah menopause. Part of my job is to do sleep assessments and help people adjust their sleep. You can find some good apps to track your sleep (to then take to your doc). Usually we ask for 2 weeks of data. You track medicine, food, waking up, etc. It's helpful to figure out your sleep cycle. There are quite a few apps out there that can help you with this (as well as provide basic sleep hygiene.)
Please, please tell me what apps to look for, that you are talking about bolded above? It's more for my DH than me. He sleeps so lightly that he wakes up more times than I can count. There's no chance in getting him to do a sleep study, but maybe if he can see what's happening from an app, it might help him.
Thanks so much for all the above info!
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Post by iamkristinl16 on Feb 17, 2017 19:47:26 GMT
I have the same problem, although I stop caffeine by 2, which is what I have heard recommended. I would never sleep if I was still drinking caffeine at 5. My sleep has been much better since starting magnesium supplements.
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Post by ktdoesntscrap on Feb 17, 2017 19:51:16 GMT
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anniebeth24
Pearl Clutcher
Posts: 3,550
Jun 26, 2014 14:12:17 GMT
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Post by anniebeth24 on Feb 17, 2017 21:37:27 GMT
Have you considered ending you caffeine consumption before lunch? Except, of course, for the tiny amount you might get in a few bites of chocolate. I have found that coffee in the afternoon means poor sleep at night. I did this and it helped. Of course, the dog, my children, and other factors still wake me up regularly, but the quality of sleep is better. I second this. Not only does severely cutting back on caffeine and limiting when you drink it help with sleep, it helps with another peri-menopause symptom- heart palpitations. Heart palpitations were my first symptom of perimenopause and started a couple of years before anything else. I had a full cardiac work up because they terrified me, but it ended up just being menopause-related, not a heart issue. They hardly happen any more, and the only time they do is when I've had too much caffeine. I have recently developed pvc's (extra heartbeats) and was reviewed by a cardiologist. No one ever mentioned it as being a perimenopausal symptom. Makes sense that it could be. I'm "that age."
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Post by elaine on Feb 17, 2017 21:47:28 GMT
I second this. Not only does severely cutting back on caffeine and limiting when you drink it help with sleep, it helps with another peri-menopause symptom- heart palpitations. Heart palpitations were my first symptom of perimenopause and started a couple of years before anything else. I had a full cardiac work up because they terrified me, but it ended up just being menopause-related, not a heart issue. They hardly happen any more, and the only time they do is when I've had too much caffeine. I have recently developed pvc's (extra heartbeats) and was reviewed by a cardiologist. No one ever mentioned it as being a perimenopausal symptom. Makes sense that it could be. I'm "that age." They are definitely a symptom of menopause- I can't believe no one mentioned that to you! Here are some good links: link 1
link 2
Oprah talks about PVCs and perimenopause The interesting part about Oprah's article is that she had the same experience as you with cardiologists.
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anniebeth24
Pearl Clutcher
Posts: 3,550
Jun 26, 2014 14:12:17 GMT
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Post by anniebeth24 on Feb 17, 2017 21:51:54 GMT
I have recently developed pvc's (extra heartbeats) and was reviewed by a cardiologist. No one ever mentioned it as being a perimenopausal symptom. Makes sense that it could be. I'm "that age." They are definitely a symptom of menopause- I can't believe no one mentioned that to you! Here are some good links: link 1
link 2
Oprah talks about PVCs and perimenopause The interesting part about Oprah's article is that she had the same experience as you with cardiologists. Wow, thanks for all that info! I always knew I was just like Oprah. . .
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mlana
Pearl Clutcher
Posts: 2,523
Jun 27, 2014 19:58:15 GMT
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Post by mlana on Feb 17, 2017 21:56:01 GMT
I have chronic insomnia, but I think it's improving.
I, too, react to every sound in the house. First I had an older dog who had to pee at all hours of the night or who would walk off the edge of the bed. I got used to reacting to his motion and noise. Then, my DH had a stroke during the night. I've been on edge ever since, waiting for him to wake me up again. We sleep in separate bedrooms and that helps some.
I had a sleep study done last year and it said that I stay in REM for a long time. The average time is something like 30 minutes, but out of a 3 hours study, I was only NOT in REM for 45 minutes. According to the study, this is why I don't stay asleep.
What's been working for me lately - I take a hot shower at least 2 hours before I want to fall asleep. An hour before bedtime, I turn off the tv, take my pills, turn off the overhead light, turn on the ceiling fan and get my bed ready to go. 30 minutes before bed, I turn my C-Pap machine on and get the humidifier going. I go pee, strip down to my pjs, and settle into a rocking chair. I start playing a very hard game. My body temp starts dropping and I get sleepy.
When I catch myself nodding, I get up, put my iPad away, put on my cpap mask and climb into bed. Usually I'm asleep within minutes.
Since I've been using the machine, I find I'm waking up less frequently. I think the noise acts as white noise and blocks out the many tiny noises I was reacting to. Also, I'm not waking myself up snorting.
Still, there are nights that the idea of laying my head down on a pillow sends cold chills up my spine. Those are my Xanax nights.
Marcy
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eleezybeth
Pearl Clutcher
Posts: 2,784
Jun 28, 2014 20:42:01 GMT
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Post by eleezybeth on Feb 17, 2017 22:14:46 GMT
Please, please tell me what apps to look for, that you are talking about bolded above? It's more for my DH than me. He sleeps so lightly that he wakes up more times than I can count. There's no chance in getting him to do a sleep study, but maybe if he can see what's happening from an app, it might help him.
Thanks so much for all the above info!
Why won't he do a sleep study? The apps that help track your sleep won't help you unless you are compliant in tracking. So... do you think he could be compliant in tracking? I don't mean to be fickle at all but the sleep diary just shows you where you can make changes, not why you should make changes. Does that make sense? I can guess that if you are waking every 2-3 hours and are unable to return to sleep that something is waking you up. My gut would be something physical and not "the cat" or "had to pee." I see he tracks it for 2 weeks and then the dr. says, "yep, something's up, let's get you a sleep study" and he refuses. There are some apps that use your phone to track your sleep. But you have to sleep with your phone or buy an extra device. Would he be willing to do an "at home" sleep study? It's not at all a full sleep study but more like a gadget he wears for a couple nights that indicates if he has a problem. Not sure what your insurance will cover, but that might be a good option. But... my favorite sleep app is CBT-I coach. I like the sleep education, the sleep techniques and the diary is easy to use. One stop shop. Keep in mind it was created by the DoD to address sleep in service members so just ignore the stuff that doesn't apply like "combat PTSD" references. It is a really good app. Does he have any fitness trackers? Like a fitbit or a jawbone? Depending on the model, they have some sleep tracking skills. My favorite white noise app is "WhiteNoise" and get the free one. I like the "blue noise" best but you can find the white noise sound that works best. The other sounds I don't recommend because you'll get caught listening for the chirping bird. However, if you have anxiety and need a deep breathing exercise, find a sound with a repeating sound and do deep breathing to it.
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River
Pearl Clutcher
Posts: 3,515
Location: Alabama
Jun 26, 2014 15:26:04 GMT
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Post by River on Feb 18, 2017 1:40:45 GMT
Thank you!! We are really just curious how many times he wakes up each night.
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