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chester
49 Posts |
 Posted - 12/07/2007 : 08:25:12
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I’m currently conditioned to wake up every day at around 3:30 or 4:00 a.m. with stiffness that won’t let me fall back asleep for at least an hour. I feel like Bill Murray waking up in Groundhog Day, just without the Sonny & Cher music. It's easily the worst part of my TMS at present. Falling asleep isn't a problem, but when I wake up at that ungodly hour, I simply cannot get into a comfortable position. And since I have to get up for work by 6:00, I tense up even more at the thought of not getting any more sleep.
At that hour, it’s really hard to rationalize the pain as TMS - trying to think seriously about it (or anything) just makes me more awake. The only thing that helps the pain is getting up and walking around a bit, but that wakes me more as well.
Anyone have any suggestions how to tackle this? |
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la_kevin
USA
351 Posts |
Posted - 12/07/2007 : 08:42:37
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Stiffness in legs or in general? So you're having problems sleeping because of pain coming on at a certain hour? Or you have problems sleeping? I thought you were having insomnia or something like a R.E.M. sleep disruption.
It's not 100% belief that's required, but 100% commitment. Armchairlinguist(?) |
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painintheneck
USA
124 Posts |
Posted - 12/07/2007 : 09:31:57
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Have you tried to mix it up a bit? Maybe go to bed an hour later a night or two see if it changes the pattern at all?
How about really working on your response when you do wake up. I've had similar issues where i wake up at the same time after going to bed, seemingly wide awake and so frustrated I had a really hard time thinking of going back to sleep. What helped change that pattern was really getting my mind off being uncomfortable and trying to get it to drift to something else. It might take some work but if you get off the focus of the waking up and not allowing it to be that big of a deal it might change. Think of it this way, it's happening now already so try to accept that as just a fact liked or not and start to think that it's going to change and you will be sleeping comfy all night long and not let the waking up thing get to you like I imagine it does.
I found the more I made issue of it the more it kept happening. I mixed up my routine some too and going ot bed an hour later for a bit changed the pattern. It's worth finding a few things to try.
Different thought patterns, sleeping times, different before bed time snacks, different exercise during the day, try not getting out of bed, not even opening your eyes, think of something distracting. Just got to break the cycle. |
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AnthonEE
USA
80 Posts |
Posted - 12/07/2007 : 10:06:33
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quote:
Originally posted by chester
...
Anyone have any suggestions how to tackle this?
I have suffered about a dozen bouts of really bad insomnia, especially the kind where you go to sleep fine and then wake up several hours early and can't go back to sleep. It's fine for a day or two, but after a week or more with only a few hours of sleep each night it's terrible. So here are a few points that I've learned from my experience.
1. Early waking is very often a symptom of depression, and can become a real problem if not managed. How to manage depression is of course a topic in and of itself. But be aware of the connection, it could be important.
2. Be very very careful with sleep medications, especially with those in the benzodiazapine family. They can cause dependence in a matter of a week or two, and withdrawal from any dependence on that can be absolutely nightmarish. Email me (or post questions to la_kevin) if you would like some horror stories about this type of experience. The stuff in benadryl works for many people now and then and is generally MUCH safer. And while Ambien is advertised as a non-benzo medication, be very careful with that assumption too (look at who advertises that claim)
3. Occasional use of melatonin (the sublingual spray that you can buy at certain health food stores) has really helped me dramatically during the sleepless times. There is some controversy about its use, for example in england you need a prescription to get it. But in the US it is generally recognized as being safe and without side effect even for huge doses. I use an occasional VERY small dose, and it seems to be really gentle and without side effect. And it works. Just be conservative with it.
4. Other things do help but to a lesser degree depending on how deep or severe your sleeplessness tends to be. Warm milk (I know I know) really does work. It needs to be warmed to denature the proteins that cause you to become drowsy. It's a little bit of a light weight, but it really does help. Chamomile tea has a relaxant effect. I personally hate the stuff and find that it's not super helpful. But many people swear by it.
5. Obviously, it goes without saying (or at least it should), that a regular sleep schedule, comfortable bed, dark and quiet room, good temperature, etc., are all very important too. If you can manage any aerobic exercise that's a benefit as well.
I don't know if I am able to address any of the stiffness or pain issues that you have, other than point you toward the advice you'd otherwise be getting by posting to this forum and/or studying the TMS treatment approach. But as far as early waking and how to break the cycle of sleeplessness, I hope the above points are at least a little bit helpful.
Good luck! |
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koukla
70 Posts |
Posted - 12/07/2007 : 12:10:28
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I have had this problem in the past and occasionally still wake up around 2 or 3 in the am and can't get back to sleep. It has gotten better since I started meditating right before bed. I find that it is relaxing and can soothe my mind and prepare me for sleep. Also, I tell myself that I will have pleasant dreams and will wake up feeling refreshed. I know this sounds hokey, but I find the positive affirmations really do work.
When I do find myself woken up in the middle of the night, I try to occupy my mind by praying for everyone I can think of except myself. I usually get tired after only a few minutes and fall asleep again. On very bad instances, I have actually gotten up and started doing things (quietly). Sometimes sitting on the computer playing suduko or reading is more preferable than lying awake in bed obsessing. |
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Penny
USA
364 Posts |
Posted - 12/07/2007 : 12:34:57
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[quote]Originally posted by chester
Anyone have any suggestions how to tackle this?
/quote]
Hi,
I occasionally take magnesium citrate supplement with a glass of milk. Milk has trytophan in it (in turkey too, makes people sleepy), and Mg is good to promote sleep. My husband works night shifts and on days where he can't sleep he does this and it helps him get back to sleep.
Also, you may want to try meditating, or relaxing in a nice warm bath or shower before bed. (I know you aren't having probs getting to sleep, but I wonder if this might help you be more relaxed when you go to bed, that you might stay asleep longer.)
http://www.silvaultramindsystem.com has a free relaxation audio download you can get when registering on their site. They try to sell you lots of other stuff. If I wake up and can't get back to sleep, I'll put my headphones on and go thru the relaxation exercise on my ipod. It's nice, and sometimes I fall back to sleep before it is over.
Tazo makes a nice chamomile tea blend called "Calm". I don't like plain chamomile tea but find this one has a bit of minty flavor and I've come to like it.
Hope these ideas help. If not, I'd advise if you don't fall back to sleep quickly, get up. Don't stay in bed agitated and angry about not being able to sleep. I've read it's not good to watch TV b/c the light from the TV confuses biorhythms and will wake you up evern more. (I've read a lot of stuff on sleep topic b/c of my hubby's crazy schedule.)
Good luck! This too shall pass! (I know this ain't easy!)
>|< Penny
"Feeling will get you closer to the truth of who you are than thinking."
~ Eckhart Tolle
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Edited by - Penny on 12/07/2007 12:42:00 |
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DrGUID
United Kingdom
44 Posts |
Posted - 12/13/2007 : 07:35:37
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I can usually predict nights that I will have trouble sleeping - how wierd is that!!!???
Incidentally, if I awake in the night and can't get back to sleep, a small drop of alcohol or an aspirin seems to help - I think it has a calming effect on the brain. |
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How do you sleep?
