Aa
Need a good night sleep!
I have been taking tylenol pm for years and they recently stopped working. I ended up going several nights with out sleep and started feeling panic attacks and anxiety. I am 41 and have never had anything like this happen to me before. After a week I went to my GP and he prescribed Ativan for short term and an ssri. After much research decided against the ssri and opted for exercise 5x a week omega 3's and d3's. I am feeling much better but my sleep is not happening. I started taking the Ativan .5 a night which helped to relax me but did not make me fall asleep. I added melatonin with it which worked only occasionally and even tried Benadryl which worked for three nights then not at all. I tried many of the insomnia routines but after a month of no caffeine and no tv/iPad at night which is what I used to fall asleep to I am still not sleeping. I lay there completely peaceful (Ativan) but can't seem to cross over to sleep. I am wondering if the Ativan is not such a great idea. My doc was not supportive about not taking the ssri, but I thought this was all so sudden to go to such extremes with the meds. I recently went to a mind body spirit center and they are testing my neurotransmitter, and food allergies/ gluten and Gi to see if anything is off and they have natural supplements such as Prolent and Lentra they are suggesting I take. What I am really hoping for is a good nights sleep. When I sleep well I have no anxiety... Wondering if I should find a GP that will give me trazadone or if that is just prolonging the problem. Also taking only .5 of Ativan at night , do I have to cut out slowly to come off of it. Thanks for your help!
Thank you so much for your comments. I have been using any of these techniques and am trying to cut back the Ativan. I take 3/4's of a .5 mg at night only. I did try cutting to 1/2 the pill but my anxiety started coming back at night. So trying to keep at 3/4's for a few more days. The hard part is that I feel rested laying there but just can't seem to cross over into sleep. I may try the melatonin again with the Ativan. It seems every 3rd night I sleep decent but the other two it just isn't happening. From my last two night of no sleep I now have severe jaw pain and headache I guess I am stressingy jaw when I lay trying to sleep. Do you have any thoughts as to why I can't cross over. As soon as I start to drift my body shoots awake and I have to start all over. It is so odd. Thanks again'
Tylenol pm is not a good thing to take for extended periods of time! Especially just for the sleep aid in it. If you don't have pain there are several things you can try such as VALERIAN ROOT, NYQUIL ZZZ, Alteril, sleepy time tea, etc....
Here's my insomnia post. You'll see some references about addiction/detox, as that's where I first posted this info, in relation to the big sleep issues caused by detox/withdrawal, from opiates specifically.
Insomnia is one of the most commonly reported symptoms of detox/withdrawal, and probably one of the more irritating. Sleep affects our mood, energy levels, concentration, everything.
While it is frustrating, some of the best advice I've seen is to try to allow the sleep to come back as naturally as possible, which is best for the long run. If you're going to try anything, I agree that a more natural supplement would be the best choice. I would personally not advise taking a prescribed insomnia med, for a few reasons...one, because obviously there are some risks involved. These are some very potent medications, and everyone reacts differently to them. The biggest reason is because, depending on how long you would take one of these meds, you will have to deal with rebound insomnia when you stop taking them. The rebound insomnia is often bad enough that it makes the initial insomnia look like a walk in the park. Insomnia meds should be limited to the shortest course possible, to avoid dependency, and the rebound insomnia issues.
That being said, I am a professional insomniac. ;-) I have struggled with my sleep for YEARS, not due to addiction, but due to many other factors (anxiety, depression, shift work). While I don't always get the best night sleep...I've learned some tricks of the trade that sincerely do help. Before turning to potent meds, I would advise you to exhaust all other methods, including the more natural or OTC remedies (which, you should also limit as much as possible, because rebound insomnia will occur with those too, after enough regular use).
Here are some tips to help with your sleep:
1. Avoid any and all stimulants (caffeine, nicotine, energy drinks, etc) as much as possible, especially within 4+ hours of bedtime.
2. Exercise is a great way to induce sleep, as it releases natural endorphins. Even a brisk evening walk will help. Your exercise should be an hour or more before your bedtime..you don't want to exercise right before bed.
3. Try to avoid eating a heavy meal close to bedtime. If you're hungry, stick to a light snack an hour or more before bed. Avoid ALL fluids 3 (or more if you can) hours before bed. Nothing worse than finally getting to bed and have mother nature wake you up!
4. Stick to a consistent bedtime and a consistent bedtime routine. Even on days when you don't FEEL tired at your bedtime, try to stick to your routine...that conditions your body and brain. Pick a reasonable time. If you work 3-11:30 and get home at 12, a reasonable time isn't 12:30, as you would need time to unwind after getting home.
5. Create an environment conducive to sleep and relaxation. Your bedroom and bed should be an inviting place that you look forward to retiring to. Keep the room clean and clutter free, keep dust levels down. Keep your bedding washed with clean or fresh smelling scents. Choose comfy, non-binding clean smelling PJs. ALL of our 5 senses affect our mood, and also our sleep. If you have a quiet room, but your sheets smell like feet (lol), that won't be very relaxing. Keep the room DARK. Keep weather in mind. In the summer, you would only need a light sheet or blanket, in the winter, heavier blankets are necessary to keep you comfy. Again, back to the senses...if you create a bed that keeps you too hot or too cold, that will interfere with your sleep. Keep a glass or bottle of water at your bedside, in case you awaken with that dry mouth and need for a drink. This way you don't have to get out of bed to get something to drink. Light soothing music or white noise machines for LOW (not blaring) background noise can be helpful. Try to avoid using TV as a background noise, as our brains are still working while asleep, and the things you hear from the TV could affect your anxiety levels and even dreams. Basically, sleeping with sounds of "The Chainsaw Massacre" in the background won't lead to happy thoughts. ;0) A warm bath or shower is great before bed...dry your hair. Never go to bed with wet hair. NOT comfy!
6. Ignore the urge to get out of bed. Even when you're feeling frustrated, try to remain in bed, reposition yourself, adjust your sheets, read a book if you are not falling asleep, but the more up and down you do, the harder it is to get and stay asleep it is. The same goes for nighttime awakening. If you DO fall asleep and wake up in the middle of the night, ignore the urge to get out of bed...again, reposition yourself, adjust the sheets, and try to go back to sleep. When you get up out of bed, you're waking yourself more. If you stay lying in bed, you are not as awake. If nature calls...go to the BR, and get right back to bed..no snacking, no smoke breaks (I'm bad at this...lol). Those things are murder for sleep. Get up...go potty, right back to bed.
7. When you DO manage to finally start on a consistent routine, you'll find things that help and hurt your sleep. Take note of them and adjust your regimen as needed. Sleep patterns will change, and life happens, so sometimes, adjustments need to be made. Consistency is TRULY the key..I cannot stress that enough.
8. Listen to your body. For a while, while your sleep is lousy, you will feel tired at odd times of the day. Your body is telling you it needs rest, so heed the wanring...take a nap. Lie down on the sofa, and catch a 1 hour (or less) nap. Don't nap for hours at a time, that will interfere with your nighttime sleep. An hour is the perfect amount of time for a refresher. Also, don't nap in bed. Once you're conditioned, your bed should be for nighttime sleeping only.
Hope these tips help some...I know these are the things I do that help me get some decent sleep. It's not always foolproof, but it works pretty well. Please be patient for a while too...your body is getting back to normal, and that takes some time. If you are going days without any sleep, definitely see your doctor. Sleep depivation is a whole other ballgame, it can be dangerous.
Best to you...sweet dreams!
Insomnia is one of the most commonly reported symptoms of detox/withdrawal, and probably one of the more irritating. Sleep affects our mood, energy levels, concentration, everything.
While it is frustrating, some of the best advice I've seen is to try to allow the sleep to come back as naturally as possible, which is best for the long run. If you're going to try anything, I agree that a more natural supplement would be the best choice. I would personally not advise taking a prescribed insomnia med, for a few reasons...one, because obviously there are some risks involved. These are some very potent medications, and everyone reacts differently to them. The biggest reason is because, depending on how long you would take one of these meds, you will have to deal with rebound insomnia when you stop taking them. The rebound insomnia is often bad enough that it makes the initial insomnia look like a walk in the park. Insomnia meds should be limited to the shortest course possible, to avoid dependency, and the rebound insomnia issues.
That being said, I am a professional insomniac. ;-) I have struggled with my sleep for YEARS, not due to addiction, but due to many other factors (anxiety, depression, shift work). While I don't always get the best night sleep...I've learned some tricks of the trade that sincerely do help. Before turning to potent meds, I would advise you to exhaust all other methods, including the more natural or OTC remedies (which, you should also limit as much as possible, because rebound insomnia will occur with those too, after enough regular use).
Here are some tips to help with your sleep:
1. Avoid any and all stimulants (caffeine, nicotine, energy drinks, etc) as much as possible, especially within 4+ hours of bedtime.
2. Exercise is a great way to induce sleep, as it releases natural endorphins. Even a brisk evening walk will help. Your exercise should be an hour or more before your bedtime..you don't want to exercise right before bed.
3. Try to avoid eating a heavy meal close to bedtime. If you're hungry, stick to a light snack an hour or more before bed. Avoid ALL fluids 3 (or more if you can) hours before bed. Nothing worse than finally getting to bed and have mother nature wake you up!
4. Stick to a consistent bedtime and a consistent bedtime routine. Even on days when you don't FEEL tired at your bedtime, try to stick to your routine...that conditions your body and brain. Pick a reasonable time. If you work 3-11:30 and get home at 12, a reasonable time isn't 12:30, as you would need time to unwind after getting home.
5. Create an environment conducive to sleep and relaxation. Your bedroom and bed should be an inviting place that you look forward to retiring to. Keep the room clean and clutter free, keep dust levels down. Keep your bedding washed with clean or fresh smelling scents. Choose comfy, non-binding clean smelling PJs. ALL of our 5 senses affect our mood, and also our sleep. If you have a quiet room, but your sheets smell like feet (lol), that won't be very relaxing. Keep the room DARK. Keep weather in mind. In the summer, you would only need a light sheet or blanket, in the winter, heavier blankets are necessary to keep you comfy. Again, back to the senses...if you create a bed that keeps you too hot or too cold, that will interfere with your sleep. Keep a glass or bottle of water at your bedside, in case you awaken with that dry mouth and need for a drink. This way you don't have to get out of bed to get something to drink. Light soothing music or white noise machines for LOW (not blaring) background noise can be helpful. Try to avoid using TV as a background noise, as our brains are still working while asleep, and the things you hear from the TV could affect your anxiety levels and even dreams. Basically, sleeping with sounds of "The Chainsaw Massacre" in the background won't lead to happy thoughts. ;0) A warm bath or shower is great before bed...dry your hair. Never go to bed with wet hair. NOT comfy!
6. Ignore the urge to get out of bed. Even when you're feeling frustrated, try to remain in bed, reposition yourself, adjust your sheets, read a book if you are not falling asleep, but the more up and down you do, the harder it is to get and stay asleep it is. The same goes for nighttime awakening. If you DO fall asleep and wake up in the middle of the night, ignore the urge to get out of bed...again, reposition yourself, adjust the sheets, and try to go back to sleep. When you get up out of bed, you're waking yourself more. If you stay lying in bed, you are not as awake. If nature calls...go to the BR, and get right back to bed..no snacking, no smoke breaks (I'm bad at this...lol). Those things are murder for sleep. Get up...go potty, right back to bed.
7. When you DO manage to finally start on a consistent routine, you'll find things that help and hurt your sleep. Take note of them and adjust your regimen as needed. Sleep patterns will change, and life happens, so sometimes, adjustments need to be made. Consistency is TRULY the key..I cannot stress that enough.
8. Listen to your body. For a while, while your sleep is lousy, you will feel tired at odd times of the day. Your body is telling you it needs rest, so heed the wanring...take a nap. Lie down on the sofa, and catch a 1 hour (or less) nap. Don't nap for hours at a time, that will interfere with your nighttime sleep. An hour is the perfect amount of time for a refresher. Also, don't nap in bed. Once you're conditioned, your bed should be for nighttime sleeping only.
Hope these tips help some...I know these are the things I do that help me get some decent sleep. It's not always foolproof, but it works pretty well. Please be patient for a while too...your body is getting back to normal, and that takes some time. If you are going days without any sleep, definitely see your doctor. Sleep depivation is a whole other ballgame, it can be dangerous.
Best to you...sweet dreams!
Hello and welcome!
Unfortunately, you are discovering why it is never a good idea to use a sleep aid long term. They should be used in short term intervals only or only on an " as needed" basis, here and there. You're experiencing rebound insomnia, which can take a while to resolve. The anxiety and panic would be commonly seen after discontinuing the tylenol pm, so I agree with you that turning to meds like antidepressants is premature at this point. Your body has to readjust. I personally don't think adding more meds to the mix is an optimal solution, because either you'll have to remain on those kinds of meds long term, or when you come off the new meds, you'll be right back to square one.
I would personally recommend trying to allow your sleep to return to normal as naturally as possible. There ARE many things you can do to help improve your sleep. I'm going to repost some info about insomnia that I post at times on the addiction community when someone is struggling with insomnia (usually due to detox/withdrawal). There are some helpful hints about how to improve the quality and quantity of your sleep. Keep in mind that it takes some time and consistency with adhering to a routine before results are seen. You cannot expect to see results in just a few weeks. You've been taking something to help you sleep for years, that's going to take some time to undo.
Obviously, sleep deprivation is nothing to mess around with. If you're literally getting ZERO sleep for more than a day, then it may be necessary to use a medication to help you get sleep occasionally. I would keep the use of any med (like Ativan) to a very minimum. If you're getting sleep, just not a lot of it, you can safely give it a go without medications. Sure, you'll feel tired and cruddy, but that's different from NO sleep at all.
Also, if may be beneficial to have a sleep study done, to rule out any physiological reasons for your insomnia (like sleep apnea). That's always recommended before trying to treat chronic insomnia anyway.
I am going to re-post my insomnia info in the next reply, simply because it's pretty long. I myself have struggled with insomnia to some degree for many many years, so I can attest to the fact that when I actually make a concerted effort to be consistent with these kinds of approaches, it really makes a big difference in both my quantity AND quality of sleep. Best to you. Keep us updated!
Unfortunately, you are discovering why it is never a good idea to use a sleep aid long term. They should be used in short term intervals only or only on an " as needed" basis, here and there. You're experiencing rebound insomnia, which can take a while to resolve. The anxiety and panic would be commonly seen after discontinuing the tylenol pm, so I agree with you that turning to meds like antidepressants is premature at this point. Your body has to readjust. I personally don't think adding more meds to the mix is an optimal solution, because either you'll have to remain on those kinds of meds long term, or when you come off the new meds, you'll be right back to square one.
I would personally recommend trying to allow your sleep to return to normal as naturally as possible. There ARE many things you can do to help improve your sleep. I'm going to repost some info about insomnia that I post at times on the addiction community when someone is struggling with insomnia (usually due to detox/withdrawal). There are some helpful hints about how to improve the quality and quantity of your sleep. Keep in mind that it takes some time and consistency with adhering to a routine before results are seen. You cannot expect to see results in just a few weeks. You've been taking something to help you sleep for years, that's going to take some time to undo.
Obviously, sleep deprivation is nothing to mess around with. If you're literally getting ZERO sleep for more than a day, then it may be necessary to use a medication to help you get sleep occasionally. I would keep the use of any med (like Ativan) to a very minimum. If you're getting sleep, just not a lot of it, you can safely give it a go without medications. Sure, you'll feel tired and cruddy, but that's different from NO sleep at all.
Also, if may be beneficial to have a sleep study done, to rule out any physiological reasons for your insomnia (like sleep apnea). That's always recommended before trying to treat chronic insomnia anyway.
I am going to re-post my insomnia info in the next reply, simply because it's pretty long. I myself have struggled with insomnia to some degree for many many years, so I can attest to the fact that when I actually make a concerted effort to be consistent with these kinds of approaches, it really makes a big difference in both my quantity AND quality of sleep. Best to you. Keep us updated!
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