lack of sleep

[beaver2206]

Hi, i am 61 years retired and am suffering with a cronic lack of sleep. I go to bed feelig really tired and either go to sleep straight away and then wake for no reason and cannot then gat back to sleep or i simply cannot get of to sleep. I have tried everything i know a milky drink maybe a book even relaxation tapes all to avail. This has been going on for quite a while now and is getting me down. I do walk a lot and also go dancing and have a 2 year old granddaughter that keeps me on the go so am getting regular exercise. Have you any suggestions as to what is causing me not to sleep.

Thank you

Jenny Jay

[Dr Rajput]

Hi, welcome to the forum, you seem to have chronic insomnia. In middle to old aged individuals, sleep maintainance problems tend to be associated with stress, anxiety, or circadian rhythm sleep disorders.

They may also be associated with sleep disorders (eg, sleep apnea, periodic limb movements), medical conditions that cause pain, psychiatric diseases (eg, anxiety, depression), or the use or withdrawal of alcohol, nicotine, or other substances.

The investigations which will help to diagnose the type and cause for insomnia are Polysomnography, Multiple sleep latency test and Actigraphy.

The therapy for this condition includes retaining of normal circadian rhythm by non-pharmacological therapy which includes; Photo therapy, maintenance of sleep hygiene.

You need to go for morning exercises which will make you fresh and active all day and tiredness at the end of day will help you to induce sleep naturally. Yoga and meditation can also help to eliminate stress and create a more peaceful sleeping atmosphere and provides a relaxed state of mind.

Psychotherapy can also help you to learn how to cope and deal with the various stressors in your life. Do not worry, follow the above mentioned methods and the symptoms will alleviate soon. Comfortable bed, fragrance, warm water bath before sleep, mild music, reading books will help you in getting sleep.

[BeeFree]

Hi Jenny,

I definitely feel for you. I've been dealing with sleeping issues since I was a wee one, and I know how frustrating it is to find something that works for you.
I have tried everything from Melatonin to OTC sleep aids to prescription pills and sure, they may have made me sleepy, but that sleepiness would last all the next day, sucking the energy out of me.
Have you been checked for sleep apnea or any other health concerns?
What I eventually learned to do was let everything go before I go to bed. It's a sort of "surrendering." To everything. What was stopping me from getting deep restful sleeps was my subconscious mind always trying to stay "aware" and in control, even through the night. It's like I could never just trust that things would work out without my worrying about them. Once I learned to let go, I've been sleeping so much better, no pills, no nothing.
A routine is very helpful for your internal clock, and not drinking too much will refrain you from having to use the bathroom in the middle of the night. All little tips I'm sure you're aware of.
Try to find out whether it's a psychological or physical issue that is preventing you from a good night's rest. If you're prone to anxiety, I can almost guarantee that's the problem.