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Sistersteel
07-22-2009, 05:29 PM
There are many causes of insomnia. Some we are aware of already, like stress at work or within the family. Others, we may not be aware of, like eating too late, or too much.

Here's an article from the Mayo Clinic that can help us identify different causes of our insomnia. Once we identify our specific reasons for our lack of sleep, we can begin to take steps to correct them.


Causes of Insomnia

Common insomnia causes include:

Stress.
Concerns about work, school, health or family can keep your mind too active, making you unable to relax. Excessive boredom, such as after retirement or during a long illness, may occur and also can create stress and keep you awake.

Anxiety.
Everyday anxieties as well as severe anxiety disorders may keep your mind too alert to fall asleep.

Depression.
You may either sleep too much or have trouble sleeping if you're depressed. This may be due to chemical imbalances in your brain or because worries that accompany depression may keep you from relaxing enough to fall asleep.

Stimulants.
Prescription drugs, including some antidepressants, high blood pressure and corticosteroid medications, can interfere with sleep. Many over-the-counter (OTC) medications, including some pain medication combinations, decongestants and weight-loss products, contain caffeine and other stimulants. Antihistamines may initially make you groggy, but they can worsen urinary problems, causing you to get up more during the night.

Change in your environment or work schedule.
Travel or working a late or early shift can disrupt your body's circadian rhythms, making you unable to get to sleep when you want to. The word "circadian" comes from two Latin words: "circa" for "about" and "dia" for "day." Your circadian rhythms act as internal clocks, guiding such things as your wake-sleep cycle, metabolism and body temperature.

Long-term use of sleep medications.
If you need sleep medications for longer than several weeks, talk with your doctor, preferably one who specializes in sleep medicine.

Medical conditions that cause pain.
These include arthritis, fibromyalgia and neuropathies, among other conditions. Making sure that your medical conditions are well treated may help with your insomnia.

Behavioral insomnia.
This may occur when you worry excessively about not being able to sleep well and try too hard to fall asleep. Most people with this condition sleep better when they're away from their usual sleep environment or when they don't try to sleep, such as when they're watching TV or reading.

Eating too much too late in the evening.
Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down, making it difficult to get to sleep. Many people also experience heartburn, a backflow of acid and food from the stomach to the esophagus after eating. This uncomfortable feeling may keep you awake.

Insomnia and changes of aging

Insomnia becomes more prevalent with age. As you get older, changes can occur that may affect your sleep. You may experience:

A change in sleep patterns.
Sleep often becomes less restful as you age, but a lack of restful sleep isn't a normal consequence of aging. You spend more time in stages 1 and 2 of non-rapid eye movement (NREM) sleep and less time in stages 3 and 4. Stage 1 is transitional sleep, stage 2 is light sleep, and stages 3 and 4 are deep (delta) sleep, the most restful kind. Because you're sleeping more lightly, you're also more likely to wake up. With age, your internal clock often advances, which means you get tired earlier in the evening and consequently wake up earlier in the morning.

A change in activity.
You may be less physically or socially active. Activity helps promote a good night's sleep. You may also have more free time and, because of this, drink more caffeine or alcohol or take a daily nap. These things can also interfere with sleep at night.

A change in health.
The chronic pain of conditions such as arthritis or back problems as well as depression, anxiety and stress can interfere with sleep. Older men often develop noncancerous enlargement of the prostate gland (benign prostatic hyperplasia), which can cause the need to urinate frequently, interrupting sleep. In women, hot flashes that accompany menopause can be equally disruptive.

Other sleep-related disorders, such as sleep apnea and restless legs syndrome, also become more common with age. Sleep apnea causes you to stop breathing periodically throughout the night and then awaken. Restless legs syndrome causes unpleasant sensations in your legs and an almost irresistible desire to move them, which may prevent you from falling asleep.

Sleep problems may be a concern for children and teenagers as well. In addition to many of the same causes of insomnia as those of adults, some children and teenagers simply have trouble getting to sleep or resist a regular bedtime because their inherent (circadian) clocks are more delayed. When the clock on the wall says it's 10 p.m., their bodies may feel like it's only 8 p.m.

Anyone find this helpful?
Care to share?

Mark
07-22-2009, 10:32 PM
Im a life long sufferer of insomnia. I seem to go through phases of sleep onset, PLM, and middle insomnia. In fact it, and associated depression/anxiety, are part of what finally got me in to the gym - I was told over and over i just needed to get more excersize

It really does feel like it's the bane of my existance sometimes. Other times it's more manageable.

It's funny you post this up now, as after a long, long, wait on a list I finally have an appointment tomorrow morning with a sleep specialist.

LainaJ
07-22-2009, 10:48 PM
I have a bit of it myself.. My doc prescribed me Ambion.,. after I had two hours of sleep a night on that for like ten days.. he broke down and gave me a script for medicinal marijuana.. HEY I AM SLEEPING ATLEAST FIVE HOURS A NIGHT NOW lol

crashcrew56
07-23-2009, 12:21 AM
Another source of insomnia that I didn't notice on there is PTSD or the other variations of it such as combat stress reaction and acute stress reaction. PTSD is not just for combat vets, it's caused by a psychological traumatic event. For those of you that believe that you might have a problem with it, the best advice I can give you is to find someone that you are close with and trust and talk with them about the traumatic event, it's going to be hard at first but it will get easier, it just takes time. I can't stress that enough, you have to keep confronting yourself with the memories and feeling of what happened, bottling it up DOES NOT HELP. Also the sooner the better.

And remember Post Traumatic Stress Disorder is a very NORMAL reaction to an abnormal situation

Sistersteel
07-23-2009, 04:14 AM
It's funny you post this up now, as after a long, long, wait on a list I finally have an appointment tomorrow morning with a sleep specialist.

I hope you would not mind sharing with us what transpires from his visit!


Another source of insomnia that I didn't notice on there is PTSD or the other variations of it such as combat stress reaction and acute stress reaction. PTSD is not just for combat vets, it's caused by a psychological traumatic event. For those of you that believe that you might have a problem with it, the best advice I can give you is to find someone that you are close with and trust and talk with them about the traumatic event, it's going to be hard at first but it will get easier, it just takes time. I can't stress that enough, you have to keep confronting yourself with the memories and feeling of what happened, bottling it up DOES NOT HELP. Also the sooner the better.

And remember Post Traumatic Stress Disorder is a very NORMAL reaction to an abnormal situation


Great observation! Thanks cashcrew for posting.

Frosty
07-24-2009, 03:54 AM
There is a nutritional aspect as well. Not saying it's the sole reason, but it could be a contributing factor.

Like mentioned larger meals can interfere with sleep, but so can spicy foods or things heavily seasoned like garlic. The type of proteins also could matter, with beef, eggs, liver, and whey being more stimulating while casein heavy proteins (shake or cheeses), chicken, and turkey being less stimulating. Also if you have a diet with carbs in normal meals I don't believe in carb cutoffs for before bed. A light meal of a non-stimulating protein plus some low GI carbs like berries would help support serotonin production and help you sleep better, which would be way more important than worrying over taking in 20-30g of carbs before bed.

Magnesium status is also another thing. Taking magnesium before bed can help calm nerves and restoring levels can help sleep. Even inadequate stomach acid could contribute to sleep problems because you don't absorb minerals like magnesium well, and the digestive upset caused by low stomach acid.

Proper hydration is key to good sleep but waking up even once at night to pee is detrimental to sleep. Making sure you get in salt with your pre-bed meal and don't chug water right before bed can help keep you hydrated. If you don't drink enough water which can happen more in the summer months, this could be an issue. You can't rehydrate properly in just a day or two because the body has to regain homeostasis with increased water levels. Just like if you really reduce water intake your body will continue to get rid of water at a normal rate because it takes a bit for the body to regain balance.

Sistersteel
07-24-2009, 04:39 AM
There is a nutritional aspect as well. Not saying it's the sole reason, but it could be a contributing factor.

Like mentioned larger meals can interfere with sleep, but so can spicy foods or things heavily seasoned like garlic. The type of proteins also could matter, with beef, eggs, liver, and whey being more stimulating while casein heavy proteins (shake or cheeses), chicken, and turkey being less stimulating. Also if you have a diet with carbs in normal meals I don't believe in carb cutoffs for before bed. A light meal of a non-stimulating protein plus some low GI carbs like berries would help support serotonin production and help you sleep better, which would be way more important than worrying over taking in 20-30g of carbs before bed.

Magnesium status is also another thing. Taking magnesium before bed can help calm nerves and restoring levels can help sleep. Even inadequate stomach acid could contribute to sleep problems because you don't absorb minerals like magnesium well, and the digestive upset caused by low stomach acid.

Proper hydration is key to good sleep but waking up even once at night to pee is detrimental to sleep. Making sure you get in salt with your pre-bed meal and don't chug water right before bed can help keep you hydrated. If you don't drink enough water which can happen more in the summer months, this could be an issue. You can't rehydrate properly in just a day or two because the body has to regain homeostasis with increased water levels. Just like if you really reduce water intake your body will continue to get rid of water at a normal rate because it takes a bit for the body to regain balance.

As always. Great post Frosty! :)

Tatyana
07-24-2009, 04:50 AM
Historically, I slept like a cat, I could curl up for a nap almost anytime, anywhere, however, I was hypothyroid.

I have a very odd work schedule, it isn't set, and it can include working from 8 pm till 8 am anywhere from two to six nights in the month.

I may get no sleep during one of these shift, typically it is one to two hours, and often interrupted. I am great at being really pleasant on being woken out of a deep sleep now as a result of it.

I am wondering if anyone else has found the best way to get back to a normal sleep pattern as fast as possible, either having a nap in the day and going to bed at your typical time or staying up all day and going to bed much earlier.

I am getting quite good at this odd sleep thing, but it does have an impact on my cognition (I notice my memory and attention get a bit dodgy), and I am a lot weaker if I train on a day when I am post overnight shift.

Rattbones
07-24-2009, 05:08 AM
Historically, I slept like a cat, I could curl up for a nap almost anytime, anywhere, however, I was hypothyroid.

I have a very odd work schedule, it isn't set, and it can include working from 8 pm till 8 am anywhere from two to six nights in the month.

I may get no sleep during one of these shift, typically it is one to two hours, and often interrupted. I am great at being really pleasant on being woken out of a deep sleep now as a result of it.

I am wondering if anyone else has found the best way to get back to a normal sleep pattern as fast as possible, either having a nap in the day and going to bed at your typical time or staying up all day and going to bed much earlier.

I am getting quite good at this odd sleep thing, but it does have an impact on my cognition (I notice my memory and attention get a bit dodgy), and I am a lot weaker if I train on a day when I am post overnight shift.

Ditto
Work nights 9pm to 9am, go to the gym in the am, go home and crash. Most day's I get 4-5 hours of sleep. Every few weeks my body gives it up and I sleep for 10+ hours, but I normaly feel like crap after that.

SpeedoGuido
07-24-2009, 05:12 AM
Historically, I slept like a cat, I could curl up for a nap almost anytime, anywhere, however, I was hypothyroid.

I have a very odd work schedule, it isn't set, and it can include working from 8 pm till 8 am anywhere from two to six nights in the month.

I may get no sleep during one of these shift, typically it is one to two hours, and often interrupted. I am great at being really pleasant on being woken out of a deep sleep now as a result of it.

I am wondering if anyone else has found the best way to get back to a normal sleep pattern as fast as possible, either having a nap in the day and going to bed at your typical time or staying up all day and going to bed much earlier.

I am getting quite good at this odd sleep thing, but it does have an impact on my cognition (I notice my memory and attention get a bit dodgy), and I am a lot weaker if I train on a day when I am post overnight shift.

Hmmm... I'm hypothyroid and I can't sleep. Drives me crazy.

Mark
07-24-2009, 09:06 AM
I hope you would not mind sharing with us what transpires from his visit!
.

Well it was just an initial consultation. Lots of questions on what's been happening.

From there he's booked me in to a hospital for the night (in a few weeks) for a monitored sleep study. I guess readings from there will tell him what activity is going on and identify the type of sleep im getting.

Cheers,
M

Rattbones
07-24-2009, 09:17 AM
Well it was just an initial consultation. Lots of questions on what's been happening.

From there he's booked me in to a hospital for the night (in a few weeks) for a monitored sleep study. I guess readings from there will tell him what activity is going on and identify the type of sleep im getting.

Cheers,
M
I have a friend who had this done, but here in the states you do it at home hooked up to a machine they send to you. If it's the same they will monitor how often you wake up at night, and your hart rate/breathing,,,

Sistersteel
07-24-2009, 10:54 AM
I have a friend who had this done, but here in the states you do it at home hooked up to a machine they send to you. If it's the same they will monitor how often you wake up at night, and your hart rate/breathing,,,

It almost seems like a better option to do it from home because you need as few variables as possible. Changing the setting will make a huge difference. I can't sleep for shit, but you put me in a new setting for the night, especially an uncomfortable hospital bed and my readings are going to be all kinds of messed up from what would be considered as "the usual" for me. Mark, I propose you ask the doctor to hook you up at home brother.

SS

Sistersteel
07-24-2009, 11:13 AM
Historically, I slept like a cat, I could curl up for a nap almost anytime, anywhere, however, I was hypothyroid.

I have a very odd work schedule, it isn't set, and it can include working from 8 pm till 8 am anywhere from two to six nights in the month.

I may get no sleep during one of these shift, typically it is one to two hours, and often interrupted. I am great at being really pleasant on being woken out of a deep sleep now as a result of it.

I am wondering if anyone else has found the best way to get back to a normal sleep pattern as fast as possible, either having a nap in the day and going to bed at your typical time or staying up all day and going to bed much earlier.

I am getting quite good at this odd sleep thing, but it does have an impact on my cognition (I notice my memory and attention get a bit dodgy), and I am a lot weaker if I train on a day when I am post overnight shift.


Can't say I've ever slept as soundly so I am certain that a thyroid deficiency is not the case where I am concerned. I am not a very deep sleeper though and wonder if there is a genetic component to insomnia that I am unaware of...I know my father never slept a single night without the aid of his drink or his valium. My mother is the lightest sleeper I have ever known. That woman could be in full REM (eye movement, dreaming and all), and would wake up to the sound of a pin dropping.

My sleeping issues are really bad as well. You can tell from my post activity how many nights a week I actually get some rest. If the clock strikes 6:00am and I am still up, I will take something to aid in getting a few hours of sleep..which I hate doing but find necessary if I am to have something remotely resembling a decent workout that day.

My sleeping problems are the result of a combination of nighttime gigs as well as a the years of cocaine and speed use when I would be up for weeks at a time. I fell asleep behind the wheel of the car once after being sleep deprived for days...most people don't realize how serious insomnia really is.

SS

Tatyana
07-24-2009, 11:39 AM
Hmmm... I'm hypothyroid and I can't sleep. Drives me crazy.

If you are on thyroid meds, I would get some blood work done to make sure your levels are ok.

My GP is great and lets me adjust my own dose and then check my bloods myself (I work in a lab).

Even if you have been hypothyroid for awhile, ideally you should have it re-checked at least every year.

TSH range should be between 0.5-3.0 IU/L, although many labs have a much wider range.

I really think the range should be 0.5-2.0 IU/L.

If your TSH is less than 0.5 IU/L, you are taking too much thyroxine, if it is higher than 3.0, then you may need to increase your dose.

SpeedoGuido
07-24-2009, 06:04 PM
If you are on thyroid meds, I would get some blood work done to make sure your levels are ok.

My GP is great and lets me adjust my own dose and then check my bloods myself (I work in a lab).

Even if you have been hypothyroid for awhile, ideally you should have it re-checked at least every year.

TSH range should be between 0.5-3.0 IU/L, although many labs have a much wider range.

I really think the range should be 0.5-2.0 IU/L.

If your TSH is less than 0.5 IU/L, you are taking too much thyroxine, if it is higher than 3.0, then you may need to increase your dose.

Actually I'm not on thyroid meds. I recently found out I'm hypothroid and I'm trying to treat it naturally.

I'll get retested to see if there is any improvement. If there is not then I'll try the meds.

It seems my body temperature has improved considerably. Today my waking temp was 97.8 and right now it is 98.2.... that's up from a low of 96.1 about a month ago.

I'm trying to force myself to get at least 7 hours of sleep in 24 hours, even if it's in short blocks.

I'll give it a couple of weeks to see how it goes.

Mark
07-25-2009, 09:00 AM
I have a friend who had this done, but here in the states you do it at home hooked up to a machine they send to you. If it's the same they will monitor how often you wake up at night, and your hart rate/breathing,,,

The home machine is for sleep apnea, mate. We know that's not my prob, or at least if I have sleep apnea its so mild as to not be relevant to my problem

He showed me the home kit as I was just curious to see it. The one Im going to is much more complicated and measures eye movement, brain function, as well as breathing, and so much more. I understand there'll be sensors from the top of my head down to my feet to detect muscle twitching etc, and a person watching the monitors the whole time I [attempt to]sleep... the machines themself probably wouldnt fit in to my little house let alone the bed room! :)

Mark
07-25-2009, 09:08 AM
I tried to edit my post but ran out of time. Im really quite looking forward to the study

Sadly I'll be out of pocket about $1200.00

Mark
08-17-2009, 05:58 AM
So last night was the night. I slept at hospital for a sleep study to try and address my insomnia; here are some pics of the 5 star accommodation.

I had my head and face wired up to monitor different activity in the brain, of course, and to monitor eye movement etc. Two on my back, one to earth the others, I don't know what the second one was. Two on my chest that I assume had something to do with heart and lungs. Two on my calves, and quads, to monitor leg twitching. Also two elastic straps; one across my chest to monitor breathing and how frequently I role over, the other my stomach which i assume was for the same as the other strap. I also had two of those clear hoses running in my nose to minitor air in and out, two seperate sensors I'm not sure what the second one was but it went over the top of the air one - It didn't have any hoses just a membrane and wires. I also had my fingire wired up which was to monitor heart rate and blood oxygen levels.

I got a normal nights sleep - that is a ratshit one and I woke up all through the night, so hopefully it tells them something!

Mark
08-17-2009, 06:15 AM
Oh, one on my jaw as well to monitor my jaw muscles, like if im clenching my teeth. Also audio and video recorded all night and the entire tape gets reviewed, and during that time a human to check on my readings, every half hour at least, and note anything important/change

kratos47
08-17-2009, 09:14 PM
Oh, one on my jaw as well to monitor my jaw muscles, like if im clenching my teeth. Also audio and video recorded all night and the entire tape gets reviewed, and during that time a human to check on my readings, every half hour at least, and note anything important/change

hey bro. i have insomnia too. i had to go the a specail hospital for it too. ask your doctor about remeron. its the only med that has helped me:)

jlgiller
08-17-2009, 09:21 PM
You left out people you live with are inconsiderate asses and just got a yapping jack russell.

Mark
08-20-2009, 12:19 AM
Cheers anabolic I'll ask!

razorsedge
08-20-2009, 09:58 AM
I have occasional bouts with insomnia, which is usually brought about
by stress. I will keep re-thinking an event or conversation during the day
over and over again.
I read an article from a doctor who treats insomnia. He suggested counting
backwards from 500 by threes. This exercise requires a little more brain-
power than counting back by ones. Although it does require some brain-
power so I can't replay the bothersome event over and over again, it
is not very mentally taxing, so I can sleep.