Insomnia - I need sleep!!! Please help.
Comments
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https://health.clevelandclinic.org/melatonin-how-much-should-i-take-for-a-good-nights-rest/
I found this article from the Cleveland Clinic about How Much Melatonin to take.
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Thanks for the link. SimoneRC! I will try a lower dose earlier tonight and see what happens.
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Faith, this may be duplicative of previous advice but here goes:
- Try magnesium and melatonin.
- Get your bedroom dark and cold.
- Wear socks and use a heavy blanket. Sounds kooky, but proven by science.
- Create a routine: wash your face, read for a bit, put on moisturizer, whatever. Just create a ritual that tells your brain it's time for sleep.
- Buy a sound machine and listen to the sound of the waves or a fireplace.
- Remove your television, phone, etc. from your bedroom entirely. It's that blue light that makes it hard to sleep.
Good luck!
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As I said above I recommend Lunesta. I think people are afraid to take prescription sleeping pills and would rather do it the natural way, and I get that, I would rather not also, but if you are taking valium or lorazepam or Benadryl or Tylenol PM anyway, I found that Lunesta is much better because it is extended release and doesn't leave you groggy in the morning. They won't keep you asleep. And some of the "natural" solutions can be scary too. Valerian root is very strong and made me feel horrible and groggy. I had a bad reaction to Melatonin also, but apparently it works for a lot of people, so I guess I am sensitive to a lot of medicines and supplements.
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LiveLaugh - did you just have your surgery this month? So you still have drains? Since I had a BMX I obviously couldn't sleep on my tummy - but neither could I sleep on either side. It didn't sleep well for some time until I learned how to sleep on my back. I got there...slowly.
I use yoga breathing & meditation. But I agree with DATNY. If I can't roll over and go right back to sleep, I just turn low lights on and read. Sometimes I fall back to sleep, sometimes I wait until the next night.
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BMX 4 months ago, exchange surgery a little less than 2 weeks ago. So no drains this time, yay! I've had sleeping troubles since MX. I was a side sleeper and sleeping on my back drives me crazy and I'm sure that has a lot to do with it. It has gotten a little easier but as you say it definitely is a slow process. I will try reading, hopefully that helps! Thanks.
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I did use Lunesta (Zopiclone here in Canada) for almost 2 years and had great night sleeps of a a good 6 hours uninterrupted for most of that time. It doesn't seem to work as well any more so I stopped taking it. I am doing a sleep well study for cancer surviuvors who have trouble sleeping. Unfortunately, I seem to be in the control group. I will get the info for the Cognitive Behaviour Therapy program once I am done the 6 weeks. I'm hoping that will be a drug free way to help me sleep!
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I've used it for several years and it still works most of the time. After Mx, I was taking Vicodin and Lunesta and Drs. were ok with that. Had a few bad nights where severe night sweats or acid reflux or hormones (got period next day or two) woke me up while on Lunesta. I'm afraid for when I get my ovaries out. Menopause symptoms will be strong. So far I don't think chemo is putting me into menopause, but still have 4 treatments to go. Insomnia is worse when I am ovulating and before my period.
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JRNJ - I am on Exemestane which has insomnia as a side effect so that probably doesn't help! Only another 2 1/2 years to go.... Sigh.
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I'm not looking forward to that phase. My Dr. also recommended Aromasin, he thought it had less side effects than the other AIs.
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JRNJ - I started off with Letrozole which wasn't good. After just 2 weeks, I had developed neuropathy in my right hand.... Exemesatne has been OK, some achiness, night sweats and bad hot flashes but at least I can use my right hand again without it falling asleep!
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Tears are welling up in my eyes because of all the thoughtful and informative responses. What a wonderful community this is. Thank you so much for all the ideas and insights and for sharing your stories. It is all so very helpful and greatly appreciated. I see my oncologist next month so I will ask him about some of the medications and supplements you mention. I will also work more on the natural remedies such as exercise and better sleep hygiene. You ladies are the best. Thank you soooo much. Hugs to you all from the bottom of my heart
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For anyone who is usually a side sleeper but now has to try to sleep on your back for a while - I've been stuck with that position in the past (hip replacement recovery). What helped me was an extra pillow or two, mooshed or rolled up to have against the side of your head that you ordinarily sleep on. It kind of tricks your mind into thinking you are on your side.
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Thank you Alice. I actually have a full body pillow along with other pillows. It certainly does help!
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I highly recommend trazadone and I've been taking it for years and I always sleep through the night. It's an old work horse and its cheap and it is not addicting. Below I have reposted Salamandra's post re: trazadone
Salamdra's post re: trazadone. "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."
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Good to know! Doctor's are so hesitant to give prescriptions these days. You'd think we would automatically be given these RX's given everything we have to go through! I think it should be mandatory
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The sleep hygiene tips are very very helpful... re dark cold room. In addition if your sleeplessness is anxiety related - racing mind etc - neurofeedback is incredibly helpful in calming the mind. The system I tried is effortless, called NeurOptimal. It works w Right brain awareness, on a level that is not within consciousness. It basically uses sound and visuals to "mirror" the activity of the R brain. Once mirrored, the R brain can notice inefficiencies in its patterning and 'learn' to be calmer.
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Of course I jinxed myself. The last few days I have bad horrible nights sleep, even with the Lunesta. I think the chemo is building up in my system and causing more side effects, and may be starting to put me into chemopause, I hope. I'm waking up sweating. I had two periods on chemo already, I hope it shuts them down. I should exercise more, I have an exercise bike I don't use.
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Yes very helpful/important but of course I get frustrated and do everything I'm not supposed to like get on my phone or watch TV.
JR same here, only had 3 hours of sleep last night so hoping I get some sleep tonight! Hoping you do too. I need to start exercising as well.
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I found myself waking at least once a night, for no obvious reason and having trouble getting back to sleep. My husband mentioned that I snore quite a lot. My doctor recommended a sleep evaluation. Turns out I have sleep apnea. It took some getting used to and trying several nasal masks but I couldn't sleep without my CPAP machine now. It has made a world of difference. I feel much more rested and alert.
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My wife has this problem near perpetually. She cycles through various remedies and prescriptions because the effect wears off after a week or two. Gravol, Benadryl, melatonin all can help. She cycles through various prescription sleeping pills. Also THC extract works from time to time. Gabapentin has sleep inducing as a side effect, and many use it just for that purpose. I discovered this when I had a neck injury, and began to research it. Deep sound sleep, but really groggy when I got up in the morning or night.
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Husband11 - Your wife sounds like me! I mix it up as things work sometimes and other times not. I took a zopiclone and slept 6 hours straight. I feel so much more energized today. I only have 2 left though so will have to use them wisely....
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Really, the only thing that helped me long term was learning & practicing Yoga breathing and relaxation. I can usually get to sleep rather quickly now for the first time in 50 years just doing the breathing exercises. That along with making sure I get some exercise during the day. That not only works for my body but clears my mind. Should specify - exercise w/o ear buds or a cell phone or a TV on a treadmill - just focusing on moving & breathing.
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Thank you for all of these ideas and information. I have been a hopeless insomniac my entire life but was able to manage on two or three hours of sleep, if that, nightly. But trying to power through these treatments with even less (the steroids Ugggh!) am starting to really crash.
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Kat - check with your doc, but someone told me this tip & it was great. I was steroid pills to prevent nausea (and they worked like a champ) 2 the day before chemo, 2 more the day of chemo and two the day after chemo. They kept me WIDE awake. On day #3 (the day after), I took only one pill and the 2nd pill on day #4. It was a nicer, more even 'come down'.
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Thank you for the tip. I'll give some thought to how I can switch them up. I take four day before chemo, steroids are in the treatment so none that day, then four the next day. And yes they do work like a champ keeping side effects at bay. That's why I've hesitated to cut back in spite of bouncing off the walls for three or four days. Just not sure I can pull it off much longer.
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Thank you for this info. I'm almost finished with my second year of Tamoxifen and my worst side effect is insomnia. I've had trouble sleeping for years but Tamoxifen has made it much worse. My dr suggested Trazadone and I was hesitant as I'm not familiar with it but I'm calling her Monday to get a prescription!
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I've been on trazadone for a long time. It is great--it's an old 'work horse'. Not only does it work, it is non-addicting. Can't say enough about it.
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Cowgirl 13
lol that it is the go to drug right now for insomnia. It works for me too!
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Glad to hear you found it too.
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