Help me learn to sleep!

[VisionaryMom]

Sleep & I are lifelong enemies. Truly, I remember having sleep issues @ 8 years old.

The past 4 years have been awful. I'll skip backstory unless needed, but here's where I am now.

I use a CPAP machine (for sleep apnea), and since starting it have been better. My blood levels are normal so no anemia. Still I tend to sleep a good bit.

My plan right now is to re-train myself to be a better sleeper. I really believe that I've gotten into such bad sleep routines because of years of insomnia that I need to re-train my body.

Where do I begin? In particular, how do I get to a place where I can get up at the same time each morning and not feel utterly exhausted all day? Also, what foods should I be eating/avoiding (though I'm not interested in huge upheavals of my eating if I can help it) to make me feel more energy?

[sbgrace]

Have you had another sleep study to make sure your cpap is set correctly to fix the apnea. My mother had a repeat and had to up her pressures and it helped immensely. She does also have restless leg and that interferes (needs treated). Make sure your physical aspect of sleep is fixed first. Because you're still waking up tired I'm think that's not happened or is there something else causing that?

I had sleep apnea but also had low vitamin D (very common--have 25 OH D tested) that was causing fatigue and low coq10 as well (rarer). So there may be physical causes for you too like vitamin D (strongly recommend you test that level), thyroid, adrenals, b12...lots of things to still look at.

If it's just that you're still not getting enough sleep have you ever tried melatonin in small doses (like 1 mg or even less for some people) to try to set a reasonable bedtime. I'm an absolute mess in that area but I know it's a matter of self discipline (and bad body wiring) for me.

[VisionaryMom]

Originally Posted by sbgrace

Have you had another sleep study to make sure your cpap is set correctly to fix the apnea. My mother had a repeat and had to up her pressures and it helped immensely. She does also have restless leg and that interferes (needs treated). Make sure your physical aspect of sleep is fixed first. Because you're still waking up tired I'm think that's not happened or is there something else causing that?

I've had the follow-up but haven't been in to get the results yet. My machine has automated pressure, but I'm not sure it's helping completely. I know I sometimes wake up to realize I've taken off the mask and turned off the machine without realizing it. DH has started waking me up when he notices, but I'm not sure how much sleep I'm actually getting.

I had tons of movement in my legs during my study, but we're not treating it with anything right now. I'm not sure if that will change.

Originally Posted by sbgrace

I had sleep apnea but also had low vitamin D (very common--have 25 OH D tested) that was causing fatigue and low coq10 as well (rarer). So there may be physical causes for you too like vitamin D (strongly recommend you test that level), thyroid, adrenals, b12...lots of things to still look at.

My vitamin levels test okay, but someone told me it still could be an absorption issue. I don't know enough about that area, but I'm thinking of seeing a naturopath to see if I can pinpoint something. I've had my thyroid tested but only TSH level.

Originally Posted by sbgrace

If it's just that you're still not getting enough sleep have you ever tried melatonin in small doses (like 1 mg or even less for some people) to try to set a reasonable bedtime. I'm an absolute mess in that area but I know it's a matter of self discipline (and bad body wiring) for me.

I haven't tried melatonin. I've thought of it, but I've honestly been afraid to as I've read it can be problematic long-term.

[sbgrace]

The restless legs are going to interfere with solid sleep like the apnea does. Remember that lack of solid sleep has huge health effects beyond just energy. I'd fix the legs if you can but I know that's easy for me to say sitting here. I ended up doing an oral appliance at night as I failed cpap (never could sleep a solid night with it). Our insurance did pay for it but I don't know if they all do.

If you're concerned about long term (I'm not based on my research) you could just use melatonin to get yourself on a reasonable sleep schedule. There is valerian too if that would make you more comfortable. But I suspect if you get the restless leg (and any residual apnea) corrected you may not need that help.

[kjbrown92]

Magnesium helps me sleep. It might also help with restless legs; not sure if I read that in the Magnesium Miracle book or not. It's been a while.

[SandyMom]

I have used melatonin long term as well and feel confident about it.
Valerian works in a pinch, but makes me groggy in the morning.
Magnesium is KING in my book for good sleep. I take it before bed each night.

Also, what foods should I be eating/avoiding (though I'm not interested in huge upheavals of my eating if I can help it) to make me feel more energy?

I would avoid foods that cause big blood sugar swings - sugar, caffeine, etc.
I've had good results with tonic herbs like Eleuthero for help w/ fatigue. Fatigue Fighter is a great formula and never interferes w/ me falling asleep at night.

[VisionaryMom]

Originally Posted by SandyMom

I would avoid foods that cause big blood sugar swings - sugar, caffeine, etc.
I've had good results with tonic herbs like Eleuthero for help w/ fatigue. Fatigue Fighter is a great formula and never interferes w/ me falling asleep at night.

I know I should drop the caffeine. I actually have a couple of times, but I didn't see any noticeable difference. I'm thinking of just dropping *all* sugar & caffeine for 10 days and see how I feel. I've done that in the past, and it helped stop the cravings for it.

I have magnesium and will take some tonight. I took Eleuthero before and still have it, but I can't remember now why it didn't become part of my routine.

[iamme]

Originally Posted by VisionaryMom

I've had my thyroid tested but only TSH level.

I haven't tried melatonin. I've thought of it, but I've honestly been afraid to as I've read it can be problematic long-term.

On the thyroid issue(testing)...

My dh has had horrible snoring issues to the point where I was sleeping in a different bedroom. Other issues came up, and I decided he really needed to be seen by a doc. It turns out that his thyroid was *VERY* HYPO!! Like, way off the charts hypo to the point where the doc had dh's blood redrawn as the doc thought there was a lab mistake. Nope. Dh is very hypo thyroid! He is still trying to get his symptoms to match his labs, but is so far, unable to.

I bring this up, as dh had snoring so bad, fell asleep during the day easily, couldn't sleep at night. About a month after he started thyroid meds his snoring greatly improved! While other symptoms remain somewhat of an issue, I no longer consider his snoring to be life threatening-or even disruptive. His snoring completely went away! Well, after a very long week at work, and a few beers, he will snore-but nothing like it was before.

His doc ran these thyroid tests-
TSH
FREE T3
FREET4
THYROID-ANTI-BODIES.

It turned out that his TSH was "normal", but his FREE T3 and FREE T4 were abnormal.

Originally Posted by sbgrace

The restless legs are going to interfere with solid sleep like the apnea does. Remember that lack of solid sleep has huge health effects beyond just energy. I'd fix the legs if you can but I know that's easy for me to say sitting here. I ended up doing an oral appliance at night as I failed cpap (never could sleep a solid night with it). Our insurance did pay for it but I don't know if they all do.

If you're concerned about long term (I'm not based on my research) you could just use melatonin to get yourself on a reasonable sleep schedule. There is valerian too if that would make you more comfortable. But I suspect if you get the restless leg (and any residual apnea) corrected you may not need that help.

Melatonin helped me get off of Ambien. However, it took me increasing the amount AND delivery. I went from 3mg to 10mg, and I switched to a sublingual lozenge. (By Kal, I believe?) This was all done with a doc helping me...

Originally Posted by kjbrown92

Magnesium helps me sleep. It might also help with restless legs; not sure if I read that in the Magnesium Miracle book or not. It's been a while.

I LOVE my Magnesium!! I take 750mg liquid Mag and calcium at night. It has made a huge difference in my Fibro and it's unwanted friends such as restless legs, sore muscles and joints. I never got the results I have had since switching to a liquid(more like a THICK liquid-NOT the calm-ease stuff).

Originally Posted by VisionaryMom

I know I should drop the caffeine. I actually have a couple of times, but I didn't see any noticeable difference. I'm thinking of just dropping *all* sugar & caffeine for 10 days and see how I feel. I've done that in the past, and it helped stop the cravings for it.

I have magnesium and will take some tonight. I took Eleuthero before and still have it, but I can't remember now why it didn't become part of my routine.

Dropping both sugar and caffeine made a huge difference for me. I have one cup of tea early in the AM(sometimes 2) and rarely eat sugar-even if it's fruit.

Good luck!! I still struggle, though overall things are better. My problem was more hormonal, but all the little things played a huge part.