Insomnia

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I can't sleep.

This doesn't happen every night, in fact most nights I do all right. Sometimes, though, I can't seem to get to sleep to save my life. I can't figure out why. It seems that if the slightest thing disturbs me, little things just start getting to me in a big way. One nostril being a bit stuffed up, a little itch on my back, a song that I can't get out of my head, will all just drive me batty. Of course, the worse it gets the easier it affects me. I just can't shut my brain off at night.

Any ideas?
 
Exercise.

Don't fight it. I gave up a long time ago. If you can't sleep get up and do something.

Most of the time I realize I was too hot to sleep. What is the temps like in your bedroom?
 
Geico266 said:
Exercise.

Don't fight it. I gave up a long time ago. If you can't sleep get up and do something.

Most of the time I realize I was too hot to sleep. What is the temps like in your bedroom?
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Exercise can be helpful but finish it several hours before bedtime otherwise it might actually keep you awake. Some people get benefit from melatonin. Try 3mg a couple of hours before bedtime. It is OTC and would not need to be reported.
 
Another vote for exercise. Doesn't have to be anything extreme, but if you get your heart rate up for 20 or 30 minutes in the morning, it really may help you sleep. For some people, "getting your heartrate up" might be accomplished simply with walking. If you're not in good shape, use the "talk test" to pace yourself. If you're too out of breath to talk, you're going above and beyond. You don't need to work that hard to get the benefit from the cardio.

And some say that natural sunlight in the morning helps with your internal clock.
 
Sometimes, a change of sleeping location does it for me.

While in normal bed, I'll occasionally get where I can't zonk out even if I've done the normal routine of trying to quiet my busy mind by reading or listening to soothing music. But when I shift to the couch or recliner, I'm out within 5-10 minutes. Don't know or understand the mechanism, but it works.

Like Geico suggests, I'm sensitive to temperature, and prefer it to be a bit cooler. So a ceiling fan really helps.

And I agree with exercise. It helps in many ways, including getting rest.

From WebMD.com:

Good Sleep Habits for Beating Insomnia

Good sleep habits, also called sleep hygiene, can help you get a good night's sleep and beat insomnia. Here are some tips:

  • Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day, because naps may make you less sleepy at night.
  • Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
  • Get regular exercise. Try not to exercise close to bedtime, because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for at least three to four hours before the time you go to sleep.
  • Don't eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
  • Make your bedroom comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
  • Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath.
  • Avoid using your bed for anything other than sleep or sex.
  • If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
  • If you find yourself lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.
 
There's a good course at faasafety.gov called Fatigue Countermeasures Training. The last two portions include tips on getting to sleep.
The third segment (24 min) of the training will cover sleep basics. This section will describe why your mind and body become fatigued so you can more effectively look for solutions.
The fourth segment (40 min) will identify methods you can use to effectively prevent or combat fatigue. This segment provides solutions or recommendations that you might receive from a sleep doctor. Use the information in this segment and begin applying it to your life. You might be surprised how a few fatigue countermeasures can improve your mood, health, and safety. A little extra sleep can change how you interact with your family, friends, coworkers, and even the people you drive by on your way to work.
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my insomnia is caused by one of my kids standing at the edge of the bed poking me saying "daddy I can't get to sleep"
 
For me it is usually stress. Worrying about whether or not I've prepared and or shipped everything to do my next out of town or overseas project, etc. The most effective solution for me is to tell myself that there is nothing I can do about any of it between now(bedtime) and in the morning, so stop worrying and sleep. It seems like it should be something I would already know, but I just have to keep telling myself this several times a year. :dunno:
 
You may have sleep apena or some other medical condition.

Be advised that you may be facing a Hobson's choice:

1) Go to your doctor and see if you need to see a sleep specialist. Be advised that some sleep disorders will ground you for aviation in the U.S until the FAA is happy that the problem is fixed. By 'happy', I mean 'special issuance' of your medical.

2) Ignore the problem, keep your medical in tact. Be advised that this decision may take years off of your life

I went with option 1, which sucks, but doesn't suck as bad as option 2.
 
Sleep apnea also known as sleep disordered breathing generally results in excess daytime somnolence and falling asleep at inappropriate times. It is not generally associated with problems falling asleep.
 
Nate, your comment about Karen's snoring reminds me of Robert Klein's riff on harmonicas. And his suggestion that the be used for unconscious hospital patients as an audible cue they are still breathing. Also if they pass, then they at least go out on a major chord.
 
Haha. I bought a harmonica earlier this summer. I pretty well suck at it, but have a giant repotoire of three halting songs. Home on the Range, got applause from the neighbors.

They were pretty drunk at the time, though. Maybe not a solid opinion. :)
 
JHW said:
my insomnia is caused by one of my kids standing at the edge of the bed poking me saying "daddy I can't get to sleep"
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That will end with time. Once they are teenagers you won't be able to wake them up in the morning.

denverpilot said:
I thought it was just having to listen to Karen snore that was keeping me awake. ;)
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I had that problem with my wife, too. Then she had a sleep study and is now using a CPAP. Took care of the snoring.
 
My wife says the white noise of my cpap helps her sleep, while my gasps and snoring before cpap was quite annoying
 
I've mentioned the sleep study idea to her, she's not interested... yet. She also claims that I snore, but I know she's lying! Ha. (Kidding, of course.)
 
flyingcheesehead said:
So now you have to listen to a machine instead? :D
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Actually, the machine is very quiet. What is noisy is the sound of the air flow when she knocks the mask off in the middle of the night and the machine is still running. I wind up getting up and turning it off.
 
Ghery said:
Actually, the machine is very quiet. What is noisy is the sound of the air flow when she knocks the mask off in the middle of the night and the machine is still running. I wind up getting up and turning it off.
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Try having the family cat decide to perch on top of the machine and her weight be enough to switch blower off.

After years of soundly sleeping with the blower, getting a big apnea hit is no fun.
 
JHW said:
my insomnia is caused by one of my kids standing at the edge of the bed poking me saying "daddy I can't get to sleep"
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Strategic mistake! Always sleep on the side of the bed away from the bedroom door.

"Mommy I can't get to sleep."

-Skip
 
AggieMike88 said:
Try having the family cat decide to perch on top of the machine and her weight be enough to switch blower off.

After years of soundly sleeping with the blower, getting a big apnea hit is no fun.
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Fortunately the cat thinks that the place to sleep is by her feet, so that isn't a problem. :D
 
Gary F said:
Sleep apnea also known as sleep disordered breathing generally results in excess daytime somnolence and falling asleep at inappropriate times. It is not generally associated with problems falling asleep.
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I only have one data point: me

It took a long time for me to fall asleep, I'd start to go under, and then wake up again. I had to be very tired to sleep.

Now that I have a CPAP machine I always fall asleep in minutes.

Since I didn't stay at a Holiday Inn last night all I can say with certainty is that I'm glad I addressed my sleep issue with my doctor, and I would encourage the OP to do so also.
 
I fell asleep HHP+.001 (Head Hitting Pillow) before CPAP and still do after 10+ years of CPAP treatment.... so, at least in my case, not so much.
 
If you can't sleep, just fire up the airplane. It works for my kids every time.
 

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JimNtexas said:
I only have one data point: me

It took a long time for me to fall asleep, I'd start to go under, and then wake up again. I had to be very tired to sleep.

Now that I have a CPAP machine I always fall asleep in minutes.
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This describes me before I got on the blower. Now good sleep is one of the few things I permit myself to become addicted to.

That... and chocolate

.. and Guinness

... good bourbons...
 
Keith Lane said:
For me it is usually stress. Worrying about whether or not I've prepared and or shipped everything to do my next out of town or overseas project, etc. The most effective solution for me is to tell myself that there is nothing I can do about any of it between now(bedtime) and in the morning, so stop worrying and sleep. It seems like it should be something I would already know, but I just have to keep telling myself this several times a year. :dunno:
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OP here. There might be something do that. However, I'm not thinking about work at all, certainly not worrying about it.

This is definitely not an apnea thing. I don't have any problem sleeping once I do get to sleep, nor do I wake up tired. I just can't get to sleep in the first place.

Tried turning the temp down. That just made me cold.
 
JimNtexas said:
I only have one data point: me

It took a long time for me to fall asleep, I'd start to go under, and then wake up again. I had to be very tired to sleep.

Now that I have a CPAP machine I always fall asleep in minutes.

Since I didn't stay at a Holiday Inn last night all I can say with certainty is that I'm glad I addressed my sleep issue with my doctor, and I would encourage the OP to do so also.
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It would be exceptionally unusual to have sleep disordered breathing present as a primary complaint of difficulty falling asleep. Other symptoms such as excessive daytime somnolence are much more profound.
 
There is significant data available on sleep (getting to sleep) issues. Google "good sleep habits" or "difficulty falling asleep"

One of my sons has a horrible time getting to sleep - always has since he was a little guy. But, some of the things I recall -
- reduce caffeine intake and restrict later in the day
- avoid video games, etc in the evening (big one for him)
- make the bedroom quiet, comfortable, just for sleeping (meaning no tv, homework, etc).
- establish a routine before bed and stick to it ...

lots more available on line
 
You know what works REALLY well? Working your butt off outdoors all day.

Problem is, most of us sit at desks and the most movement we get is twitching our typing fingers. :)
 
OP, I have suffered from something similar for many years. What others have suggested are good ideas, but sometimes exercise or better diet just don't happen with our busy schedules so here are some things that have worked for me..

If you're not tired and you know you won't fall asleep, don't try to force it. You'll just frustrate yourself. Go watch 30min-1hr of mindless TV or mess around on POA or whatever you like to do online and try again.

White noise is great, I use a simple electric fan. Cools me in the summer, point it away from me in the winter. The steady drone is calming and tends to drown out small noises that might otherwise wake you up.

Try laying still and letting your mind wander. Think about something that matters but not much or is very boring. What I'm going to do at work over the next week or the week's meal plans or something like that tends to work for me. YMMV.

Last resort, most drug stores will carry melatonin supplements, usually marketed as "all natural sleep aids" next to the regular sleeping pills. I suggest taking half of the recommended dose at first and only using them for a couple days at a time then going off them. You don't want to become dependent on this stuff, it's to help get you back on track if your sleep schedule is all messed up, not a crutch. Also, especially until you've used it a couple of times don't take it if you're doing anything the next morning that you don't want to be drowsy for(like say flying airplanes!).
 
Too bad eating a big Thanksgiving Dinner before each bedtime wouldn't be advisable.

All that Turkey, stuffing, veggies, and pie and I'm lucky I make it past the kickoff.
 
I just finished an online Defensive Driving course that worked wonders. I suspect there are other equally boring online courses -- possibly even free ones -- that would be helpful.

I'm quite serious, by the way. There's nothing like some boring, monotonous coursework to get the Zzzzz's flowing.

-Rich
 
RJM62 said:
I just finished an online Defensive Driving course that worked wonders. I suspect there are other equally boring online courses -- possibly even free ones -- that would be helpful.

I'm quite serious, by the way. There's nothing like some boring, monotonous coursework to get the Zzzzz's flowing.

-Rich
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Jeppesen IFR training DVD's will cure insomnia.
 
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