• 3 months ago

    sleeping through the night

    Hopefully someone has some words of wisdom. First, I don’t think I have slept more than 6 hours since I was in my 20’s (I am 59) and I was always an early riser (around 530-6 am). I guess my first occurrence of insomnia first started about 13 years ago where I couldn’t get to sleep because my brain wouldn’t shut up. My family physician put me on a low dose of Xanax and that seemed to do the trick. About 2-3 years ago my insomnia changed from not being able to get to sleep to not being able to sleep through the night (generally I have no problem getting to sleep). Initially I would get about five hours to now where I am lucky to get four hours of solid sleep. What I find unusual is that most nights it is four hours and then I just wake up, no feeling that something woke me up. I can’t remember the last time I had a dream. I have read many articles, youtube, etc about what to do to stay asleep and I have been doing them all for months with no success. I am currently on 2 mg lorazepam (family dr) and I have tried some herbal remedies (valerian, melatonin, and a milk mixture with four different spices) with no success. I even saw a sleep medicine doctor at a prestigious university medical center about two hours from my home which in my opinion turned out to be a waste of time since the doctor just entered everything I had written down into the computer – the entire visit was less than 30 minutes! The doctor’s (or maybe the computer’s) recommendation was to do CBTI however I live in an area where there isn’t anyone with any level of expertise with CBTI. I have checked out some of the online CBTI apps and will probably try one of them but I am hoping someone out there knows of something to try. Thank you in advance for any recommendations.

Responses

  • 3 months ago

    RE: sleeping through the night

    CBT sleep training programs are the gold standard, substance-free, and represent a permanent solution. If no underlying medical or psychiatric issues, that's the best place for most people.

    You can learn CBT methods from a number of sources, including books, counselors, sleep docs, and there's full online programs if you're the self-help type.
      • 3 months ago
        Morpheus - thank you. I have read about CBT(I) and the articles say the average increase in sleep time is only 20 minutes. Did you have a better experience? any books or programs you would recommend? I have been unable to find counselor/sleep docs in my area
  • 3 months ago

    RE: sleeping through the night

    insomnia3000.com/5-simple-ways-to-sleep-longer-and-get-better-rest/

    It's not enough that we get to sleep night after night. It's important to sleep longer and really getting the right amount of rest while we sleep.