Jaqs99 Posted November 22, 2015 Share Posted November 22, 2015 I'm on day 21 and was really hoping the plan would help me sleep more soundly. ( I 'm seeing a load of other benefits, so am really happy...tired, but happy!) All the advice about sleep is about how to get to sleep.... I have no trouble getting to sleep. My problem is that I only sleep for 2 or 3 hours before waking again and thereafter I lie awake for hours or at best doze fitfully until it's time to get up. Consequently although I have more energy than I used to I know I'd feel better on more sleep. I've monitored my state of mind in those wakeful hours, and I am not anxious or stressed, I have a stress free, relaxed retired life!! I have tried many things: magnesium supplements, valerian and hops salts in warm baths, lavender oil on the pillow... You name it... I don't drink coffee, my last meal includes more carby veg such as sweet potato. This is a long shot but I'm hoping there is some advice or experience out there.... ??? Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted November 22, 2015 Moderators Share Posted November 22, 2015 Is there anything special about when you wake up, like you are hungry, overly warm, sweaty, etc. I frequently wake after 3-4 hours. Often I am hungry even though I thought I ate plenty during the day and at my last meal. I can eat a can of fruit or a can of sardines and some cold sauerkraut and fall asleep again. One thing that might matter... I supplemented with magnesium by drinking Natural Calm every night. When I saw a functional medicine doctor and complained about sleep problems, she gave me an injection of magnesium and I slept beautifully for about the next 4 nights. Apparently I had not been getting enough magnesium. She put me on magnesium aspartate supplements instead of Natural Calm. My sleep was still not great on two capsules, so she bumped me up to three capsules nightly. My sleep is mostly good, but I still have one or two nights per week where I wake up in the middle of the night for as much as an hour. I think I will ask if I might take four capsules nightly. Unlike you, however, I get stressed regularly. Link to comment Share on other sites More sharing options...
Seafarer Posted November 23, 2015 Share Posted November 23, 2015 How is your joint pain? I sleep better (but my digestion isn't better) if I take Tylenol before bed. I have discussed this with my doctor & the theory is that although my joint pain is now fairly low grade, it's enough to keep me from sleeping deeply, which means it's pretty easy to wake up once the initial few hours have passed. If you have anything similar, maybe a slow-release pain med would help? BTW, since the Tylenol helps my sleep, but not much of anything else in my life, I only resort to it when I am getting overtired. Otherwise, I just try to go to bed early enough that I can afford a space of time in the middle of the night to read some more of whatever book I have on hand, and count it as part of my relaxation regime. I agree with Tom on the magnesium (a trick which I first learned from him... thanks Tom!). I was already supplementing with magnesium, but now take it before bed. Very helpful. Also, for me, no eating anywhere near bedtime, with a preferred gap of about 4 hours. And hopefully I get in all my water before supper in order to avoid those calls of nature during the night. I have been keeping my bedroom totally dark for some years now, which helps, but I also find that if light creeps in from somewhere else during the night (outside light left on, for instance) that my sleep will be disturbed at some point during the night. Hope you find some things that will work for you. Link to comment Share on other sites More sharing options...
Jaqs99 Posted November 23, 2015 Author Share Posted November 23, 2015 Thank you Tom and Seafarer. The extra magnesium suggestion sounds worth a try! ( I upped the Natural Calm too much one night and you can guess the bathroom chaos the next day..tmi, sorry) No there isn't anything particular when I wake, definitely not hot or hungry, and no joint pains.... Just can't drift back in to dreams, and stay in my awake thoughts mode, going round and round trivial memories or speculation, not anxiously though. I've tried meditation at that time which sometimes works. I have a bit of light coming through the blinds but don't feel aware of it, but it could be worth trying to get a darker environment. Thank you for the suggestions. (*goes off to google magnesium aspartate and functional medicine doctors... Do we have them in the uk?) Link to comment Share on other sites More sharing options...
jmcbn Posted November 23, 2015 Share Posted November 23, 2015 Hi Jaqs - have you tried using any kind of a sleep app to encourage you to fall asleep? Something that uses gentle noise (like lapping waves, rainfall etc) to help you relax & drift off..... Just an idea!Also ANY kind of light in your bedroom - say from a radio alarm clock or whatever - can be distracting, & possibly prevent you from falling back to sleep again easily. Finally, in winter I find the comfort of a traditional hot water bottle at my feet really relaxing, especially if I've got up in the night to use the loo - I tend to kick away at some point, but in the middle of the night it seems to help! Link to comment Share on other sites More sharing options...
Jaqs99 Posted November 23, 2015 Author Share Posted November 23, 2015 Thanks jmcbn. I love the hot water bottle idea. Also I hadn't thought of those sleep apps for me because I have no trouble getting to sleep initially but of course I could use one in the early hours when I'm struggling! Thanks for helping me see the obvious! x Link to comment Share on other sites More sharing options...
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