What relieves insomnia?

I have slight apnea, but more importantly insomnia. Lately I only get a good sleep every other day. I have always been this way, but its worse now from the stress of being unemployed. Apnea almost doesnt matter if you cant even dose off at night.

Since I am hypothyroid , I should avoid natural hormone based sleep aids like Melatonin, it can interfere with thyroid hormone meds. I should add, my thyriod levels are good its not that.

Tylonal PM makes me groggy the next day -not good. Cough syrup will make me sleep for 4 hours, then I wake.

What works good?

Thanks LM

[bbq33]

I don't have apnea. I have been to two sleep clinics. I go to sleep at about 10:00pm and wake up at 1:00am. That's it for the night. I get up, use the computer, and try to find something quiet to do so I don't wake my wife. She still notices I'm not sleeping and that bothers her a lot. I feel a bit tired during the day but can still function okay. My doctor has tried all the drugs on me that can't kill me, as the sleep studies suggested, but they aren't working. I have other blood related problems and a nurse suggested I get my Thyroid checked out. If I can find an answer that works for me I'll let you know.
bbq33

[Dr Santos]

Hi,
How are you? Non-medical treatment for insomnia includes sleep hygiene, relaxation therapy, stimulus control, and sleep restriction. Several simple steps can be taken to improve your sleep quality and quantity. These steps include: sleep as much as you need to feel rested but do not oversleep, exercise regularly at least 20 minutes daily, ideally 4-5 hours before your bedtime, avoid forcing yourself to sleep, keep a regular sleep and awakening schedule and avoid drinking caffeinated beverages later than the afternoon. This may work for you also. If it persists, you may need to have a prescription medication. Take care and do keep us posted.

[LazyMoose]

I get excercise, at 42, 13% body fat and BP of 110 over 63, I'm in better shape than todays teenagers, so its not that.

I dont like the idea of taking perscription sleep drugs. I am trying Magnesium before bed, and oddly enough, it helps. Lemon juice before bed helps too, I heard about it, its true!. And if the neighbors are loud at midnight (as_holes!) I use soft ear plugs.

As far as the stress from suddenly being poor, I think I need to win a lottery! Or maybe live in a van by the river.  That now sounds easier than making house payments.

[Dr Santos]

Hi,
I certainly agree on the  winning the lottery part. Aside from those mentioned previously, other non-medical therapy for insomnia include relaxation therapy such as meditation, dimming the lights, soothing music and the like. If this, too, does not work, stimulus control therapy may also help. This technique involves sleeping early, and if you do not fall asleep 30 minutes after going to bed, get up and go to another room and resume your relaxation techniques. The bed should only be used for sleeping. Get up at certain time each morning and avoid taking long naps in the daytime.

[bbq33]

I've heard the term "sleep hygiene" many times and don't know what it means. Can anybody explain it?
bbq33

[Dr Santos]

Hi,
Sleep hygiene can be defined as controlling both environmental  and behavioral factors that precede sleep and may interfere with sleep.By following some guidelines in an attempt to ensure more restful sleep, this can promote daytime alertness and help  avoid certain kinds of sleep disorders. Trouble sleeping and daytime sleepiness are considered indications of poor sleep hygiene. Some tips on sleep hygiene I have mentioned previously on my first post.