Looking for non-pharma sleep help

[Myrina]

Seems that my 'mommy radar' never turned itself off as my daughter grew up (she's now 20) ... I never have a problem falling asleep, but still wake up at 3AM most nights. Those of you who know me on Facebook know that I walk upwards of 4 miles a day & do lots of projects around the house/in my yard, so it's not like by system isn't physically tired.

A few months ago my doc Rx'd me Ambien. I take 5 mg (half a pill) most nights and generally stay asleep from 11PM til 6AM. Problem is, when I conk out - I conk out HARD. Have woken up with numb limbs, locked jaw, cricks in my neck - because it literally knocks me out and I don't MOVE while I'm 'asleep'. My body isn't getting restful, restorative sleep - its like the Ambien just turns off my lights. Recently I've started to have really bizarre dreams (bordering on nightmares) too.

I want to get OFF the Ambien.

I tried going without it over the long weekend and think I was having withdrawal - body aches, nausea, shaking, headache ... it was horrible.

Any herbal or natural recommendations?

Thanks :grouphug:

[I Have A Dream]

1. I don't have any herbal or natural suggestions, Myrina.

I have occasional problems in reference to sleep, and I take Benadryl, which is still a drug but not nearly as problematic as Ambien. If you can't find anything else, you might want to consider trying it if you haven't already. I know that a drug is not your preference though.

I just thought of something natural that I should probably mention. I have had some success with a breathing exercise where I say "I AM" when I breathe in and "sleepy" when I breathe out. (This is done with slow, deep breaths.) When I don't have physical reasons why I can't fall asleep, this usually really helps me to fall asleep.

Good luck finding something that works for you.

:hug:

[OneGrassRoot]

2. Melatonin has worked for many I know...

I tried it one time and it made me TOO sleepy; it definitely had an effect.

Good luck. :hug:

[Kind of Blue]

4. Yeah, Melatonin delivers a knock-out punch.

So hard to wake up and stay awake!

[shanti]

9. melanin works for me too

but have since found out that it raises my blood sugar, so can't use it anymore :( however, valerian root capsules work too.

[shanti]

20. oops, i meant melatonin, not melanin

:eyes: not that there's anything wrong with melanin! :)

[get the red out]

25. Valerian root to the rescue!!!

Melatonin puts me to sleep for two or three hours then I am WIDE AWAKE. Valerian root works the best for me of anything herbal I have used. Though Camomile tea isn't bad either, just not as effective for me as Valerian.

[arikara]

28. Valerian for me too

I like the tincture. I was told to take 20 drops in a bit of water a half hour before bed, then another 20 drops just before. But now I find it works so well that I only need a couple of drops, just the strong smell of it gets me sleepy. Another good thing about it is that you can take it if you wake up in the middle of the night, or even if you just need a short nap because there is no groggy hangover from it. And it is not habit forming.

[Kind of Blue]

3. Well-steeped chamomile tea

knocks me out. If not steeped long, it really is a great relaxant. My sister swears by lavendar and jasmine teas for insomnia.

Here's a cute video called "Insomnia Tips," including avoiding illuminate clocks :) set to choral music and sung by a choir. I bet the composer couldn't get to sleep either. http://www.youtube.com/watch?v=tznqYLK_c0I&feature=player_embedded#!

I was surprised to see a video listed on the right side using EFT. Haven't viewed it though. I hope you get a good night's rest tonight.

[woodsprite]

7. It's amazing how much light those clocks (and cable boxes) put out.

Hubby and I have taken to making the room as close to pitch black as we can. All done to try to eek out another hour of sleep in the morning by not triggering the dog to wake so early (she sleeps in our room). It was the only way we could figure to reset her time when we change the clocks in Spring or Fall.

[Kind of Blue]

12. I know!

My bedroom was like Christmas all the time - red light of phone base, blue lights on speakers, orange cablebox light, light green computer and monitor lights, then I had to get a special modem that had 3 dark green lights, 2 of them constantly flashing.

Whew! All under control now :)

[woodsprite]

5. I've taken to using meditation apps

I usually use Andrew Johnson's Deep Sleep app (hmmmm - scottish brogue :) ) or one of the podcasts from http://www.themeditationpodcast.com/ that I picked up from iTunes (love the guy's voice and the music). Most of the time, I can't make it to the end of the listening session.

Best of luck to you in your quest for sound sleep. It's been said that I wake up if a fly walks across the floor. It works out because hubby sleepwalks and talks. One time I woke up to him hammering a piece of paneling in front of the doorway (jammies, toolbelt, said there was too much light coming in). Another time, I woke up to the sound of breaking glass (put his hand through a window). Thank goodness the venetian blind kept him from getting cut. The most scary time though was when he threw the comforter over me and wrapped his arms around me saying that someone was passing by and he had to protect us. Thank goodness those episodes are infrequent.

[woodsprite]

11. Forgot to add - I use Podcast #6 - Falling Asleep

You can get to it from their site if you add /episodes.html to the end of the URL I posted above, so you don't have to have an iPhone to use it.

[Sanity Claws]

6. What is your diet like?

Do you take stimulants, like coffee, black tea, soda? Do you drink alcohol? If you do, then get off them. Alcohol will help you fall asleep but you wake up in the middle of the night.

Do you eat things with food additives, dyes? Some react to those things. If you eat things with additives and dyes, try eliminating them.

Finally, you could try restorative yoga. Yoga has several poses that calm the nervous system and help you sleep. I suggest you try googling "restorative yoga" or "yoga to sleep."

Let us know if any of the suggestions work!
Good luck and sleep tight!

[Myrina]

8. Hi Sanity ...

... my diet is horrible, but mostly because I don't eat regular meals. I tend to drink water or iced tea more than soda, alcohol is rare for me. Lately I've become more and more groased out by meat so primarily eat salads, cheese/crackers, pastas, fruit and yogurts (and I'm a sucker for cookies LOL).

I'm sure my overall nutrition sucks and I'm probably imbalanced in the electrolyte department because I grew up with "3 square meals a day" (meat, veg, dairy and starch ... every meal) and I'm not domestic like that anymore.

I fall asleep at night (and nap on weekends) like a lumberjack but for some reason cannot get past that 3AM "internal alarm clock" that led me to the Ambien in the first place.

Yoga sounds like a good idea. :hi:

[rosesaylavee]

10. No caffeine after 12 noon (including ice tea)

And I'm in the melatonin camp as well. I take 2 3 mgs before bed time but not every night. Maybe a few nights in a row per month. Melatonin can give me intense dreams.

Calcium/magnesium supplements at night before I retire gives me a very restful sleep and I wake up easily and less achey than when I hit the pillow.

Good luck with this!

[Celebration]

13. great responses here

I agree 100% with about all of them but giving a particular nod to using binaural beats embedded into a lot of meditation MP3s and "get to sleep" music.

[Avalux]

14. Yes, meditation with alpha binaural beats before bed.

Are you anxious about anything? Usually, someone who is depressed has trouble falling asleep, but someone who has anxiety wakes up a few hours after falling asleep (that was me).

Alpha binaural beats may help with relaxation and relieve anxiety. It works for me.

Here's a website that sells recordings:

http://www.binaural.com/bines.html

Good luck! :hi:

[kimmerspixelated]

15. Definitely agree with the melatonin, although

because it can be rather strong, if it is new to you, try just a tiny bit at first. A regular pill I must quarter and then keep slicing to get the right dose. I feel out of it, or brain dead the next day if I take too much.

Also, keep the room dark and cool.

I have found that Traditional Medicine's Nighty-Night teas works well, too. Good luck!

[Why Syzygy]

16. I use melatonin

every night. I don't know how much it helps with sleep. I take it in an effort to activate my pineal gland.

I HAVE found that Passion Flower is a nice relaxant for me. Valerian and Chamomile don't get the job done.
I buy Passion Flower tea individually. And I like this blend:
http://www.yogiproducts.com/products/details/bedtime-tea/

[Myrina]

17. Thanks everyone - I appreciate all the info ...

... lots of things to try, which is encouraging to know that I won't have to be a slave to the Rx indefinitely.

O8) :hug: :hi:

[WhiteTara]

18. My favorite sleep aid is Valerian Root.

This fabulous herb is the basis for valium. The difference is there is no dependency, no drug hangover and it works like a charm. You can take whatever amount you need for sleep. Take it right before you go to bed to sleep. It doesn't induce sleep, so if you take it and expect it to cause sleep, you will be disappointed. What it does is relax the body and mind to allow sleep. I take it when I'm on the road or having a bad time and can't sleep. I love it. I grow valerian in my garden.
:hug: pleasant dreams!

[shanti]

21. yes, but the smell takes some getting used to

i use it as well.

[WhiteTara]

23. In caps, it is non oderous.

I'll let you know how bad fresh root smells when I dig it.

[kentauros]

35. When I need to use it,

I put the dosage (30-40 drops of tincture) in a single small cup of tea mixed with honey. Down that, refill my cup from the teapot and wash away the bitter taste.

Oh, Valerian also drives cats crazier than catnip while calming them considerably after the high is over ;)

[PADemD]

19. Chamomile tea

and some aspirin for aches and pains. I can't sleep if I'm hurting.

Also, watch C-Span.

[SalviaBlue]

22. I learned something interesting about Melatonin

when I did research to find an effective alternative to Benadril. The dosage of most OTC melatonin is way too high:

http://web.mit.edu/newsoffice/2001/melatonin-1017.html


"According to our research, the physiological dose of melatonin of about 0.3 milligrams restores sleep in adults over the age of 50," said Wurtman, lead investigator in the study. "The adults who would normally wake up during the second and third thirds of the night were able to sleep through the night with the 0.3 milligram dosage."

The researchers also discovered that the typical health food store dosage of melatonin, which is about three milligrams (or 10 times the dosage in the study), is less effective in treating insomnia. In addition, the higher dosage can cause potentially serious side effects, including hypothermia (low body temperature). The study also showed that the higher dosage elevated plasma melatonin levels during the day, which can cause a "hangover" effect in some of the subjects.

[Why Syzygy]

24. wow

That's great information. Thank you. I am always freezing.
And that describes my sleep difficulties - up at 3 until 6 - or something messed up.

[Lucinda]

29. Off topic but did you find a good Benadryl substitute?

I'd love to find a better alternative.

[SalviaBlue]

32. No, I really haven't found a good substitute...

I sometimes use AdvilPM but honestly, the best sleep aid for me is taking my exercise walk after dinner. Knowing I will sleep well if go out and take a 30-45 minute fast walk is pretty good motivation to get out and do it (that and my 2 year old Lab).

[kentauros]

36. I've been using Quercetin with really phenomenal results.

I don't use it as regularly as maybe I should, but it's a great alternative to any OTC anti-histamine pharmaceutical. Basically, it's a natural anti-histamine and it takes a few days (at least with me) to really start to work. However, after a couple of weeks of use, I noticed that my days of full-on allergy attacks (non-stop sneezing, non-stop misery) were greatly reduced or knocked out entirely.

The capsules are probably easy for most to swallow, but as that's a problem for me, I will open up two into a morning smoothie and get the same benefits :)

Here's a good site explaining the actions of quercetin, also its standard combination with bromelain and sometimes vitamin-C:

Quercetin, Bromelain and Vitamin C: Environmental Sensitivity-Support and More

[Tumbulu]

26. I love a homeopathic mix made by Boiron called "Quietude"

I also stop all caffeine after midday and no chocolate or alcohol either.

This Quietude is always selling out at my health food store, so it must be liked by quite a few people. I began using it maybe 6 years ago when my mother died and I feel that it really helps me. But homeopathic remedies work well for some people and not at all for others. No way of telling. It costs maybe $6 for a package, so it perhaps os not a terribly expensive risk to give it a try.

[BlueIris]

27. Some homeopathic suggestions: Rescue Sleep and Flora Sleep.

(More popular)

http://www.rescuesleep.com/home/default.asp

(More effective)

http://www.fesflowers.com/flora-sleep.html

Things I don't recommend: Melatonin or Valerian, both of which can exacerbate feelings of depression and melancholy. Also don't recommend Benadryl, unless it's only for one or two nights in a row. When I have to do that, I use the generic stuff, which is actually less likely to completely knock me out, and less likely to cause a hangover.

[Myrina]

30. ... so here's an update ...

Thanks again everyone for the suggestions. O8) For starters, I've quartered what's left of the Ambien and take +/- 2mg at night (mainly so a tic of it in my system and my body doesn't start withdrawal - the headaches are HORRIBLE). Going to drop down to 2mg every-other-night by the middle of this week. Hopefully when I run out, I won't ever need to refill the Rx. Hitting the health food store tomorrow at lunch to look for Valerian Root (by popular suggestion :-) ).

I've got a fan by my bed for white noise and thanks to the ideas here was reminded of a cd I used to have ("The Sounds of Nature" with waterfalls, whales, etc) that helped me de-stress. I've been looking for it in my storage boxes.

I took a tbsp of cold/cough medicine at bedtime (store brand), again to help me chill out.

AND I'VE SLEPT!! :bounce: :bounce:

Feels like I spent most of the weekend "gently detoxing" - I slept pretty decent at night and then had chemical-free naps yesterday and today. I feel more like I used to (not in such a haze) and the body aches are starting to subside. Also haven't woken up in a puddle of drool with a numb jaw & stiff neck the last few mornings, either.

I have a whole new respect for anyone who goes thru any kind of chemical detox. These damn pharma chemicals are unbelievably indidious ... I don't consider this to have been/be a major addiction and it kicked my butt in 8 weeks.

[Why Syzygy]

31. I neglected to

mention this balm.

http://www.iherb.com/Badger-Company-Sleep-Balm-Lavender-Bergamot-2-oz-56-g/18403?at=0

It is very relaxing. When I put it on the third eye area, it relieved a stress headache immediately.

[yellerpup]

33. My natural method to get myself to sleep.

Is to breathe deeply through one nostril then breathe it out through the other. You are supposed to repeat it seven times on each side. Right:in Left: out X 7. It works because it is so boring.

[katty]

34. well, I take one benedryl 15 min before sleep (I do have allergies)

--so it helps me just fall asleep for quite awhile, then I will stay asleep. also I do yoga in the evenings (every other)for about 25 minutes, stretching, breathing exercises, it really helps with getting to sleep later.