What do you take to help you sleep?

[Helen]

I would love nothing more than CBT to work for me but my issue appears to be hormones/menopause. My doctor prescribed a low dose of 100mg gabapentin and it's working for me.

This. When I began my menopausal journey I suddenly had all kinds of problems with Meniere's (violent vertigo attacks, hearing loss, and malaise), insomnia and anxiety.

All the specialists I saw said, yes we usually see women present with these symptoms when they reach your age. Then they proceeded to suggest all kinds of medication, diet, CBT, exercise - everything but addressing my changing hormones.

Fortunately my only remaining problem is insomnia and melatonin and a half of CBN/THC gummy helps quite a bit.

 

[Kwirk]

I take it easy. Everybody is different but, for me, avoiding stress is sufficient.

 

[ivinsfan]

I take it easy. Everybody is different but, for me, avoiding stress is sufficient.

LOL, like that's easy..


Has anyone tried the Dr Teals body wash and/or bath salts with melatonin in it? An intriguing idea....

 

[The Cosmic Avenger]

I wake up a few times a night but usually don't have trouble falling back asleep. When I do, it's usually either stress or a lack of physical activity. I've noticed I sleep better when I exercise hard. In addition to trying melatonin, I'd try meditating or reading something light before bed for at least a week or two, and taking a brisk walk/jog in the afternoon. When I'm trying out new routines, I usually change only one thing at a time and try it for at least 2 weeks to see if there's a measurable difference, but of course YMMV.

Of course, right after I posted this one of our cats started acting off, and I had to take an antihistamine to get to sleep instead of worrying about her. She was doing better for a while, but suddenly went downhill and we just got back from saying goodbye to her at the vet, so I'll probably be taking one tonight, too.

 

[gattara]

Of course, right after I posted this one of our cats started acting off, and I had to take an antihistamine to get to sleep instead of worrying about her. She was doing better for a while, but suddenly went downhill and we just got back from saying goodbye to her at the vet, so I'll probably be taking one tonight, too.

I'm so sorry for your loss. I went through this in the summer, including the worrisome nights before my cat got worse. It's a tough time. My condolences.

 

[Time2]

I think that's good advice.
Peter Attia had a session a couple of years ago with Matthew Walker, a well known sleep expert. His take was that taking too high a dose of melatonin

He says to start with a half milligram and don't go over 3 mg. I've read the same thing from other sources as well.
There is also the issue that the amount in many OTC formulations can vary widely from what's on the label.

I bought some Melatonin a little over two years ago, took a few and haven't since, the darn things are 12mg fast release!

 

[Slater]

Same boat & it sucks...
Life is a blur & really been a while since ive had a good night sleep.
Recently retired at 50 along with getting a neck fusion at the same time & thats when things further progressed for me...
Doesnt matter if I go to bed at 8,9, or 11, Im up at 1:30-2:00'ish....
When Im up, cant go back to sleep to save my life!
Melatonin doesnt do anything, tried the gabapentin mentioned here & doesnt help either.
Thought hormones as all the trt mens clinics say they can fix memory / brain fog issues, ed issue, irritability, energy compared to what you once had, loss of muscle mass, harder to lose fat, etc..
Im dealing with all that is one way or another but my T levels are within "normal" range" per my doctor...514 total T
Trt clinics will still put you on trt regardless what doc considers normal & sure it will resolve majority of my symptoms but the big question is, will it REALLY resolve the sleep issue / insomnia...
Im torn...

 

[skyking1]

I take a supplement with all the natural sleep aids in it. It helps a little I think, but I mostly sleep as well as is possible, with wrist braces and carpal tunnel numbness waking me for repositioning.

 

[cj1717]

Watch a game of soccer. You will be unconscious for 8 hrs within 10 minutes!

 

[NW-Bound]

Watch a game of soccer. You will be unconscious for 8 hrs within 10 minutes!

For me, it's any spectator sports.

Actually, I would not know because I cannot force myself for 10 minutes.

 

[4legsgood]

If I wake up in the middle of the night I have the phone handy and fire up a longish podcast. If I fall asleep before the end (which I almost always will), I'll re-listen later from whatever point I last remember. The only fail with this happens if it's too interesting.

 

[Koolau]

For me, it's any spectator sports.

Actually, I would not know because I cannot force myself for 10 minutes.

A man after my own heart. Just never much cared for spectator sports - and especially on TV. YMMV

 

[tmm99]

A very minute amount of melatonin. I bite into a 1mg melatonin tablet and consume about 1/4 of it. The amount is so tiny, but any more than that and I get a nightmare. DH takes a 5mg tablet and he's fine, so I guess our bodies are all different.

 

[braumeister]

I've tried a number of things, but the one guaranteed formula that lets me sleep like a baby all through the night is one Advil PM (half the recommended dose) plus one regular ibuprofen. Works like a charm, consistently.

I try not to do it any more than I have to, but after two consecutive nights of restless sleep I take that and it works like a charm.

It does nothing whatever for DW, which again shows how individuals vary.

 

[Fermion]

I stopped fighting the nights where I can't get back to sleep. This happened when I realized I was retired and could pretty much do whatever I wanted. If I can't get back to sleep quickly at 2am, I get up and play a game or read. There is no deadline to get to work by 8am.

 

[Samsung4321]

Has anyone tried Cognitive Behavioral Therapy for Insomnia. CBTI? It’s getting a lot of buzz these days.

https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677

Cognitive Behavioral Therapy for Insomnia = Knowningly Treating Behaviour which prevents sleep.

Behave like a pre-technology animal = sleep like one.

. Get up with the sun always (even if requires alarm).
. Walk in the early morning sunlight whatever weather = regularly until sleep pattern improves.
. Walk when possible during day.
. Eat drink moderately, moderate weight.
. Reduce blue light exposure after sundown.

That resets circadian cycle rapidly at first and then slowly all body systems synchronise.

1 mg zopiclone (1/8 pill) is useful to allow regimen to be less regimented. Lasts 5 hours. (22:00-03:00, 03:00-08:00)

 

[11522914]

[emoji23]



For me, it's any spectator sports.



Actually, I would not know because I cannot force myself for 10 minutes.

That works for me too but it usually only takes 10 seconds

 

[Marita40]

1 Tylenol PM, or 1 mg Melatonin

 

[Kroeran]

Listen to podcasts. Puts me right to sleep. I use an earbud so it stays in or I start dozing and take it out. Works everytime.

Podcast on short sleep timer

Eat something heavy before bed

Separate bedrooms

Cold room, ie 70 degrees

Try radical diet change

 

[becca]

I listen to podcasts to fall asleep. The only problem is it's the only way I can fall asleep now, so it's become somewhat of an addiction.

 

[RetiredAt49]

Costco sleep aid

 

[Turbo29]

Costco sleep aid

Do you take the recommended dose (1 pill)?

I only use 1/4 pill and sometimes 1/2 pill. I think a whole one would knock me out for 24hr. I only use it occasionally so the quantity they sell it in is a bit much*. I'm finishing up a bottle that expired in 2018 right now.

* Same active ingredient (doxylamine) as the original Unisom. Figure I could throw out 2/3 of the Costco pills and it would still be cheaper than buying Unisom at the drugstore.

 

[RetiredAt49]

Do you take the recommended dose (1 pill)?

I only use 1/4 pill and sometimes 1/2 pill. I think a whole one would knock me out for 24hr.

Yes I take the whole pill… no issues.

 

[bobandsherry]

Do you take the recommended dose (1 pill)?

I only use 1/4 pill and sometimes 1/2 pill. I think a whole one would knock me out for 24hr. I only use it occasionally so the quantity they sell it in is a bit much*. I'm finishing up a bottle that expired in 2018 right now.

* Same active ingredient (doxylamine) as the original Unisom. Figure I could throw out 2/3 of the Costco pills and it would still be cheaper than buying Unisom at the drugstore.

Fwiw, I take 1/2 of the Costco sleep aid pill. Full pill makes me feel a bit groggy.

I create a sleep cocktail by including 1mg of melatonin. Seems to work with melatonin shutting down my mind to go to sleep and sleep aid pill for a good night's sleep. Despite taking a little something my smart watch shows I fall short of deep sleep and mostly light sleep.

 

[1ForLiberty]

Melatonin & trazodone work great for me. It took me many months to discover that these would work, since both are not FDA approved for insomnia and are not what docs commonly prescribe.