Insomnia - I need sleep!!! Please help.

Faith46

Hello community. I am writing this at 2am. I’ve been waking up between 2am and 3am every morning for at least two weeks and I am so exhausted I could cry. I just had surgery to force my body into permanent menopause and this seems to be the side effect. It’s impacting how I think and operate. I’ve been making tons of stupid avoidablemistakes and I work every day. This is not at all sustainable. I see my Dr. in February, but what can I do in the meantime? Anyone have experience with this? I’m relatively young and cannot cope with this for the rest of my life. I’m so tired. Thank you.

AliceBastable

I had a hysterectomy in 2008, and it really messed up my sleep for about 4 - 6 weeks. I'd be sound asleep, then BAM! my eyes would snap open and I couldn't get back to sleep. It did eventually improve.

Salamandra

I’ve struggled with sleep for many years. Here’s some ideas.

1. Do you have access to and telemedicine or even urgent care center or drugstore doctor that you could see sooner?

One first line of defense that I think most any doctor would feel comfortable prescribing you is trazodone. It’s been around forever and is very cheap even without insurance. The pills are easy to split so you can find your own best dose. It’s one of the first drugs I was ever prescribed, and one that I keep coming back to. Right now, 50mg is working great for me, but during worse periods I have gone higher (75,100,150 I think was my max). You should be able to feel the effects from the very first night to know if it makes a difference, though you might be too drowsy in the mornings for the first bit.

2. A doctor who doesn’t know you at all is less likely to prescribe ativan or klonopin, but your oncologist might- even without an appointment, just from a phone or portal message. They know (or should) how bad the stress is for us during this time. It’s technically an anti-anxiety treatment but I found both helpful for falling asleep and falling back to sleep easily if I woke up during the night. I prefer ativan but lots of people prefer klonopin for this.

3. If you have no way to get something rX, melatonin helps many people and there’s even some evidence that it helps against cancer! Recommended doses for sleeping are all over the map, from 0.3mg to 10+. I think most of the cancer studies used 20mg and it was well tolerated but different people have different effects. I tried everything in the lower range and didn’t get much sleeping help (got very intense dreams) but I’m thinking about trying the 20mg sometime.

4. Another non prescription option that I think worked more for me personally was valerian. It’s more of an anti anxiety thing (like Ativan) but that helps my sleep a lot too. The brand I got, I would take just one or maybe two caps for daytime stress and three or four before bed for sleep. If I wake up during the night I might take another.

Good luck! Sleep is so important and insomnia is a bear

UAgirl

Hi @Faith46 I know exactly how you feel! I had my ovaries removed at the age of 37 to push me into menopause. To be honest, I can't remember how long it took me to find a solution for the insomnia, but I think I finally have!

First, an important caveat: please check with your doctor to make sure this is safe for YOU. Just because it works for one body it might not be safe for all. You mentioned that you don't see your doctor until February, maybe you can call his/her office to ask if this supplement would be safe for you to take?

About 30 minutes before bedtime I take half of a 25 mg generic sleep-aid (diphenhydramine HCI). If take a whole one I'm walking like a drunk sailor the next morning. At first it made me a little groggy, but after about a week or two my body adjusted. So far, a few months later, it's still working!

It took some trial & error to find the right solution, our bodies are all so different.

As far as the confusion & memory loss goes, I'm still working on that one. After finally acknowledging my new normal, I've had to make some (mentally & emotionally) painful adjustments to what I can/cannot handle at work. Owning the decision to step back from a few projects at work made me feel more in control of the situation. And it seems that my boss appreciated not having to do it for me 😊

I know it sounds cliche, but do be patient with yourself - navigating a new "normal" is weird, frustrating & exhausting. You aren't alone, this forum is a great community to lean on!

Best, Lindsey

farmerlucy

I've been taking a Benadryl nightly and that usually helps. Melatonin has worked for me. I also do this guided meditation thing to help me get back to sleep - sometimes I mentally “walk" through my grandmother's house and “look" at things (she's long gone), or I walk through my elementary school. I also mentally pull into our farm and name all the tree varieties I see, or I sing an old song verse by verse in my head - generally that puts me right back to sleep. Mostly I try not to dwell on the fact that I'm awake. I try to reframe it and I say to myself “ wow, this is great, now I have time to think about . . . “ 9/10 times I can get back to sleep.

MissouriCatLady

Salamandra, thank you for the tips!

Faith46 - you are not alone. Hugs, I have nights like this, most nights. I've tried the melatonin and have read elsewhere on here to start low. I had funny dreams, but only took it once. Considering Salamandra's tips, or trying it again. Hopefully, it will eventually improve. Anastrozole causes leg cramps for me, and that is a no sleep bonus! Keep trying different things until you find what works best for you. Hugs, Lisa

Ingerp

I will echo that Benadryl works for me. Also, try not to stress about not sleeping. Lying quietly with your eyes closed is almost as good as actual sleep. I’ve read that humans naturally have a two-hour period of light sleep every night. I find when I wake up at night, I’m often awake for about two hours and then fall back asleep.

SimoneRC

Hi!

Sorry you are in the bad sleep, awake in the middle of the night club.

For me, no caffeine. Period....

Alcohol makes it worse as well. Not a huge issue since I drink very little.

Xanax at bedtime:-)

Exercise during the day helps!

If I get into a bad cycle and the above are not working, I add melatonin a few hours before bedtime. I was advised that less is more with melatonin for sleep, so when I take it, I only take a low dose.

I still have a bad night here and there, but with the above, it is much better!!!

Hopefully you will find a solution that works for you! Lots of great suggestions from the group. Take good care!!!

trinigirl50

Valium or if you don't want to wait on a prescription, Gravol. Both worked for me. I take it when I really need to adjust my sleep patterns back to normal (if I've had an extended period of insomnia).

Beaverntx

A word of caution re Benadryl if you are taking Tamoxifen. Benadryl interferes with the action of Tamoxifen and thus will interfere with T's effectiveness.

LaughingGull

This used to happen to me, for a few months after oophorectomy (plus started treatment with AI); I am now 1.5 years out and this is a thing of the past.

I second SimoneRC. No caffeine -for me this means no tea after 3pm. No alcohol. Exercise. Sleep hygiene: no late dinner, cool, dark, quiet bedroom. If I wake up, I make a point of not reaching for my phone, I read a book in low light and I also make a point of not eating -if I ate anything, the next night I would wake up starving at the exact same time.

I am sleeping very well now. Hopefully this is also temporary for you

Yogatyme

All good tips! Also, don’t look at electronics before bed. The light interferes w sleep. I found that a sound machine helped lull me to sleep.

farmerlucy

oh yes and have a sleep mask that has a raised ridge for the eyes so you can open them inside the mask.

Beaverntx- yes! I remember that now. Thankfully I'm not taking Tamoxife anymore.

JRNJ

Lunesta. I tried every over the counter pill or supplement. They either didn’t work or made me sick or groggy. Ativan and Valium are not extended release also didn’t work for sleep for me. Lunesta is extended release. Used it before dx and after. I’m doing chemo now. Will also be getting ovaries removed.

bcincolorado

There is also the OTC sleep aids which may help. I found it helps to have a cool room to sleep as well helps me.

MinusTwo

Meditation & breathing training have worked best for me.

I do have an RX for Sonata, but only a 5 mg dose & probably only use 6 times a year (did I mention that I hate to take drugs?) My BFF has the 10mg dose. What I like about Sonata is I can take it as late as midnight and there is no grogginess or dry mouth in the morning. Benedryl on the other hand - even Children's Benedryl - knocks me out for hours & I feel like crap in the morning.

I also agree about computer or phone. Keep them out of the bedroom and shut them down before you start your nighttime routine - like brushing teeth, etc. On nights that I really can't sleep, I also read an old fashioned book with low light. And just hope it's not a gripping story that I can't put down.

KIDI919

I started taking 6 mg melatonin. If I do wake up I try not to stress that I'm not sleeping and just think about resting. I heard that Benedryl can make you forgetful so I won't take that. Shortly before dx and since I feel very forgetful anyway. Always have a list going of what needs to be done. Sometimes I sleep upstairs away from my husband because he snores. That generally helps.

farmerlucy

omg! That’s right! Long term use of Benadryl is linked to dementia risk. Cheez!

KIDI919

I just looked -- the melatonin I have is 300 micrograms not milligrams!

nopink2019

If reading helps you get to sleep, you can't beat a Kindle paperwhite. Just good for reading, not for surfing the web, etc but the light is not like your phone and doesn't interfere w/sleep. If you have vision problems, you can adjust the font and brightness. Great use of $100 to me. (you don't have to purchase books, check out your local library for ebooks to download.) Unlike a physical book, it is always light to hold and there is not a light to turn off or wake your partner. Also, drugs help.

WC3

I don't have much of a suggestion for falling back to sleep after waking up but for falling asleep beforehand, I only use dim, incandescent lights in the evening, cool my room to 68F, take a hot shower before bed, and either I take some melatonin or do something that is monotonous. Recently I have found video poker or blackjack to be quite sedating.

santabarbarian

Sleep hygiene is important. No TV in room, etc. Get outside at first light even i it's just a short walk around the block. Helps establish circadian rhythm.

Some of this is cancer-prevention specific, but here's what I was told regarding sleep practices (by Integrative Oncologist): 1. Melatonin (20mg at same time each night about 20-30 mins before you want to be asleep--but work your way up to this amount slowly). 2. pitch black room. (Put a towel over the little lights on your phone, computer, clock, etc). 3. no electronics use prior to sleep, or wear glasses that block the blue light. 4. COLD bedroom ~68 or less.

I also take Magnesium, Ashwaghanda at night: both are soporific, and also have anti cancer benefits.

Meditation can help with dropping back off - Head space or Tara Brach both have various brief online meditations you can use to guide you back to sleep if you listen to them on your headphone. (Can be effective to think about "deep resting" as a goal of meditating, moreso than 'falling back to sleep' so you don't begin to feel urgent to get back to sleep and just wake yourself up more.)

Neurofeedback really helps: I did a course of neurofeedback prior to my diagnosis that made my sleep much deeper. "Neuroptimal" neurofeedback is the system I used. It helps train the brain to be less arousable and more calm.

Not getting enough sleep is HORRIBLE and I hope some of these ideas help you! Hopefully it will pass soon!

bravepoint

I have had trouble with insomnia since my diagnosis in July 2016. I fall asleep easily but wake up after 2 hours usually and then can't fall back to sleep. I have tried many different things but if it's pills, I have been taking them when I wake up after 2 hours. This puts me back to sleep for only maybe another 2-3 hours. Most recently, Gravol or melatonin. Would it be better to take whatever right before bedtime? Anyone else take something part way through the night?

BellasMomToo

Bravepoint: Have you tried a "time-release" version of Melatonin? Take it before bedtime. Hopefully it will help you sleep through the night.

DATNY

I second laughingull above. I do the same but to work I have to be very disciplined. Exercise is one of the most important for me. 40 min intense exercise from 9-10pm puts me to sleep like a baby. Also, if I wake up I don't try to go back to sleep, it does not work. I stay awake and do stuff and next night I am guaranteed to sleep well.

LiveLoveLaugh2020

Omg it's the worst. I'm home recovering from exchange and I haven't been sleeping, it's driving me insane. I've tried Benadryl, Aleve PM, and Melatonin. I've been like this since MX! 😴

SimoneRC

I take Xanax/ alprazolam before bed. Typically with good success. Also no caffeine at all. Daily exercise. Very little alcohol. Insomnia stinks!!!!

LiveLoveLaugh2020

Even xanax hasn't even been working! Maybe I'll start walking again or something lol it's just so cold out!

bravepoint

BellasMom- Yes, I tried a timed release Melatonin, 10mg. It did nothing for me and I had a worse than usual night. I do exercise regularly. It's freezing cold here and lots of snow. I have done 2 long walks with my dogs in snow shoes and deep snow today.I might try one of DH's Lorazepam's tonight. I drink maybe 2 glasses of wine a week and only have coffee with breakfast. I don't want to go on stronger drugs but if things don't improve I might have to...

SimoneRC

bravepoint,

FWIW, I was told that for sleep, a lower dose of melatonin is better. And to take it a couple of hours before bedtime.

bravepoint

SimoneRC- Ok. Thanks. My PCP suggested starting low and building up to 10mg.