Insomnia - waking after 4 hours

Esho

Hi,

Don't know if this is the right forum, but I've been waking after 4 hours for years. Then I can't get back to sleep for hours and end up underslept.
I catch up on Saturday, but by Thursday I'm cabbage.

Has anyone who had this managed to get a good night's sleep again?

cj maxx

I had problems sleeping. Mostly not falling asleep but several times waking up at 3/4/5 am and not being able to go back to sleep. My GP didn't like sleeping tablets ,but put me on an antihistamine with drowsy effects.
I did learn, that for me , finishing the to-day tasks and putting them out of my mind led to better sleep. Plus limiting screen time before bed etc.
But I seem to have reset my clock so yes OP there is hope
PS I hardly ever need the meds now

Esho

Thanks for that, much appreciated.
I'll give that a try.

wakka12

I've had trouble sleeping many times before. Ime no herb/supplement or change in activity or habit ever had the slightest positive impact , the only thing that worked was not being stressed, and having a totally turned off mind by bedtime. It's no small ask and sometimes impossible but I'm sure I'm not alone and for many people its the only way to get good sleep. How is your stress /anxiety?

0lddog

Esho wrote: »

Hi,

Don't know if this is the right forum, but I've been waking after 4 hours for years. Then I can't get back to sleep for hours and end up underslept.
....... I'm cabbage.

I experienced something similar except 2-3 hrs a night with no catch up possible.

A cabbage is a pretty good description of how I was too

Esho wrote: »

Has anyone who had this managed to get a good night's sleep again?

I did, thanks to the lead consultant of a clinic that I attend for an autoimmune disease.

Sleep issues can be very hard to resolve. I was very very lucky that the consultant knew exactly what to do to sort the issue out.

OP, do you know that there is a 'Sleeping and Dreaming' forum ?

https://www.boards.ie/vbulletin/forumdisplay.php?f=827

There might be something of use there.

( I'm still reading a book on the topic that I started a thread on over there

https://www.boards.ie/vbulletin/showpost.php?p=112382298&postcount=1 )




P.S.

Esho wrote: »

.... I've been waking after 4 hours for years. Then I can't get back to sleep for hours and end up underslept........

You have little or no probelm getting to sleep initially ?

If so, be sure to emphasise this in medical consultations.

you could have sleep apnoea.

Strumms

There is a sleep disorders clinic in the Mater private, maybe you could contact them to ask how to go about accessing it. Further details here....

https://www.materprivate.ie/dublin/centre-services/all-services/sleep-disorders-clinic/

Graces7

cjmc wrote: »

I had problems sleeping. Mostly not falling asleep but several times waking up at 3/4/5 am and not being able to go back to sleep. My GP didn't like sleeping tablets ,but put me on an antihistamine with drowsy effects.
I did learn, that for me , finishing the to-day tasks and putting them out of my mind led to better sleep. Plus limiting screen time before bed etc.
But I seem to have reset my clock so yes OP there is hope
PS I hardly ever need the meds now

Antihistamines are great . ... piriton. Sleep is so erratic in old age so I tend not to worry too much as I can catch up . No deadlines or appointments.

Esho

wakka12 wrote: »

I've had trouble sleeping many times before. Ime no herb/supplement or change in activity or habit ever had the slightest positive impact , the only thing that worked was not being stressed, and having a totally turned off mind by bedtime. It's no small ask and sometimes impossible but I'm sure I'm not alone and for many people its the only way to get good sleep. How is your stress /anxiety?

Thanks for this. Yes, working long days and now I think about it, not switching off. How did you turn off your mind?

wakka12

Esho wrote: »

Thanks for this. Yes, working long days and now I think about it, not switching off. How did you turn off your mind?

BY working really hard during the day, and also socialising a lot. My mind was just pooped by the time I'd get home. Ironically my insomnia developed during holiday period, when I was doing **** all during the day. I created needless worries in my mind that disappeared when I went back to work because they were so irrelevant. The saying 'the idle mind is the devil's workshop' really applied to me there.

Esho

wakka12 wrote: »

'the idle mind is the devil's workshop'

I never heard this before!


Thanks for your reply - I have been waking thinking about stuff I didn't have time to think about or process once I'm out of work.


I'll give mediation and writing down what happened during the day a try - give my mind a wash after the day.

mr_fegelien

I'm 21 and used to get a good nights sleep until I had a manic episode and that's where it went downhill from there.

Same issue as the OP, didnt matter when I went to bed at 20:00PM or 23:00PM, I always woke up at 3 or 4 AM and couldn't fall asleep.

My doctor prescribed me 2mg of valium (diazepam) which helped but stopped due to addiction issues. He recommended melatonin as well as exercise before going to bed.

wakka12

Esho wrote: »

I never heard this before!


Thanks for your reply - I have been waking thinking about stuff I didn't have time to think about or process once I'm out of work.


I'll give mediation and writing down what happened during the day a try - give my mind a wash after the day.

I think it applies more to bored youths who cause destruction but I put my own spin on it
I'm sorry you are experiencing insomnia though. It s a truly distressing experience, and creates such a negative feedback loop because you cant sleep then youre tired all day and then you go back to sleep that night and worry about not being able to get back to sleep and it keeps you up and then you are even more tired the day after. Awful! I never appreciated how important good sleep is until I experienced that period of insomnia.
I would say meditation is definitely a good idea, maybe yoga too I think its equally relaxing and better if you would prefer others to give you instructions rather than trying to think yourself.
Exercise was also important to me. I know I said nothing helped but exercise actually did help, nothing like the effect that having an empty unstressed mind by bed time does, but it definitely encouraged relaxation and I think it helps secure a good nights sleep for me now.

mr_fegelien

Graces7 wrote: »

Antihistamines are great . ... piriton. Sleep is so erratic in old age so I tend not to worry too much as I can catch up . No deadlines or appointments.

Yes Piriton (chlopheniramine) and Benaydrl (diphenhydramine), though I don't believe you can get the latter here in Ireland on it's own.

Graces7

Esho wrote: »

I never heard this before!


Thanks for your reply - I have been waking thinking about stuff I didn't have time to think about or process once I'm out of work.


I'll give mediation and writing down what happened during the day a try - give my mind a wash after the day.

Another version! "The devil finds work for idle hands to do.."

Graces7

mr_fegelien wrote: »

Yes Piriton (chlopheniramine) and Benaydrl (diphenhydramine), though I don't believe you can get the latter here in Ireland on it's own.

chlorphenamine maleate .....Great for hay fever too...Been using it for decades It used to be on prescription but now have to pay for it.

I also have Dramamine ( dimenhydrinate) …. but it makes my joints itch appallingly inside. US travel sickness meds.

Piriton is plenty for me.

Graces7

I think it is often worrying about not sleeping that exacerbates it; LOOK AT THE CLOCK! I HAVE TO BE AT WORK SOON! AND I HAVE NOT SLEPT! was my cry at one stage in my life,

Now I read or come here until I am sleepy as if I turn the light out too soon the thoughts and worries play REPEAT for hours.

Cannot exercise as I used to but WHAT THE H!!!. I can sleep tomorrow if need be

Took me years go reach this stage..it is such a lonely place to be!

wakka12 wrote: »

I think it applies more to bored youths who cause destruction but I put my own spin on it
I'm sorry you are experiencing insomnia though. It s a truly distressing experience, and creates such a negative feedback loop because you cant sleep then youre tired all day and then you go back to sleep that night and worry about not being able to get back to sleep and it keeps you up and then you are even more tired the day after. Awful! I never appreciated how important good sleep is until I experienced that period of insomnia.
I would say meditation is definitely a good idea, maybe yoga too I think its equally relaxing and better if you would prefer others to give you instructions rather than trying to think yourself.
Exercise was also important to me. I know I said nothing helped but exercise actually did help, nothing like the effect that having an empty unstressed mind by bed time does, but it definitely encouraged relaxation and I think it helps secure a good nights sleep for me now.

mr_fegelien

I would also add Phenergan (promethazine) however I'm now aware that you need a script for it.

But in many pharmacies just ask for the bottle version not the tablets and you can get 100ml of the antihistamine.

Great for sleep but also nausea.

Graces7

mr_fegelien wrote: »

I would also add Phenergan (promethazine) however I'm now aware that you need a script for it.

But in many pharmacies just ask for the bottle version not the tablets and you can get 100ml of the antihistamine.

Great for sleep but also nausea.

Well I am happy with what I have so need no more. Take the very least you can is by far the best way and use as little as possible.

Esho

Thanks again everyone - just an update

I have been making progress with my insomnia by
- doing yoga regularly, i am so unfit, it makes me tired
- going for a stroll, just taking in my surroundings and enjoying a walk, emptying my brain
- meditation, putting anything that worries me into it
- the Biggie has been the pranic healing insomnia and anxiety protocols, I actually begin to get sleepy when doing it.
- making sure I didn't fall asleep earlier.
- I changed job which means I am not going full on turd-polishing for 10 hours per day

I found that benzos etc stopped working after a month, didn't like taking them anyway as they are dangerous.

My insomnia was living hell at times. I don't know myself getting relief :-)
Not there yet but am sleeping through the odd night, and get back to sleep quickly most times when I wake.

huskerdu

Thats great news.
I would recommend the book "Why we sleep" by Matthew Walker. Its a really good explanation of all aspects of sleep, why humans need it and the impact of lack of sleep. It also has good practical advice on sleep hygiene.

Holly13

I only ever sleep in 4 hour cycles now. I have ongoing problems with insomnia. I was recently prescribed Zopitan as I hadn’t slept at all in 2 days. First night taking it I slept a solid 7 hours, thought it was a wonder drug. Next time taking it woke up after 4 hours. I have just accepted I sleep in 4 hour cycles. It is a problem during the week when I have to get up at a specific time for work. I try to catch up on sleep at the weekend.

_Brian

When I get into a really bad cycle I’ve prescription tablets from the doctor.

Two nights is usually enough to break the worst of it.

One big signal I’ve realised is if I go to bed, when it’s bad I’ll collapse, as in I’d be asleep within a minute of putting head on the pillow. Then I’ll wake 2 hours later and stay awake for 4-6 hours.

It can be very debilitating when your on the downward spiral and it exacerbates problems with low mood and anxiety.

Spanish Eyes

Nytol.

Over the counter. Knock yourself out. It's an anti histamine like Piriton. Try it.

BernardJohnson

I've had the same issue for a long time. I sometimes go to sleep quickly (not always though, sometimes takes me hours), but wake up within an hour or two.

Piriton etc. has absolutely no effect on me. My work is extremely physically demanding and i'm seriously exhausted every night but i just cannot sleep for more than a very short time before being wide awake again.

Booze is the only thing that has helped me. And I sweat like a pig after that (when lifting and stretching and dragging etc.), and obviously, I cant use this as a long term solution...