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6050497 tn?1378861428

Day 5... Sleep? Again....

Ok you all... I need more ideas. I took the melatonin lastnight... It did make me unbearably sleeping but when I lay down and close my eyes my body wants to pop back up. I'm taking magnesium for the restless legs but they won't stop. I've been wrestling with this every night... The days are a little better but the nights still are scary... The ER gave me lorazepam last week so I take one of those when stage struggle becomes to hard - 5 or 6 am and then can sleep for a couple hours. But I hate taking even 1 of them...
Anymore pointers on sleep?
6 Responses
967045 tn?1378403273
HOT epsom salt bathes, sleepy time tea - anything to get you to relax.

I took Melatoni & some OTC sleepty time pills from CVS.

I hated the sleepless nights. . . .

You are doing great!!
480448 tn?1426952138
Here's a post I've saved as this issue comes up a lot.  Hope it helps!

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!

5986700 tn?1380794980
Hi Annibelle,

I'm on day 17 and I stll don't have a good nights sleep.  It is probably not
adviseable but I take a couple of gravol an hr. or so before I hit the pit.
I have no idea if gravol is addictive.  I know it's lethal if you take too many.
I am a huge pill addict and alcoholic and I've never had bad experience if I didn't take them for awhile. You are getting some very helpful posts I see.
Good luck and know you're not alone in the weee hrs. of the morn. Spider
1226735 tn?1379106893
I had a friend who swore during recovery, and others vouch for it as well that an OTC sleeping aid called iChill was a miracle worker during the first week of recovery to sleep.  They said they got a good 6-7 hours a night even from day one.  I guess you can google it, I've seen it at Walgreens and CVS so maybe it's worth looking into.
1970885 tn?1435864028
Well, for me nothing worked. I posted more about my sleeping problem than I did about my days in detox hell.  One thing that did help me get through it was knowing that I was doing something wonderful, for both myself and my family. Many days at work my eyes would sting, but I felt good. Very tired, but good. Then suddenly, the sleep returned and all was well. I don't know what else to tell you.
6050497 tn?1378861428
Thanks so much!!! Yes, I've had trouble sleeping my whole life (abuse) and the withdrawal makes it worse...
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