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Insomniacs - a question.

Thursday, January 05, 2012

Okay, so I've been wearing the GoWearFit/BodyMedia armband for a longtime to track my fitness minutes, but I just started paying attention to what it says about my sleeping time.

Turns out I do sleep 8ish hours in a 24 hour period (sometimes 5, sometimes 11, but average 8) - I just don't do it all at once. I seem to sleep for a maximum of three hours, then I'm up for a bunch of time, then maybe another hour, then some more up, a couple 30-45 minute naps during the day. (Please note I can do this because I work from home. If I had an out-in-the-world job, I'd be done for.)

So my question is this: Is there anything magical about getting all your sleep in one shot? I know what we knew about sleep cycles thirty years ago, but surely there's new stuff. Has anyone heard or read anything legitimate? One of my valued sources (thanks, Katrina) says intervals are fine. I don't seem to becoming psychotic, or any of that other stuff that supposedly happens when you don't sleep - I just never know when I'll be awake and asleep, so it's hard to schedule stuff.

I mean, here it is, 4:00 a.m., and I'm writing this instead of sleeping like I "should be". I"ll be up in two hours to stoke the wood furnace outside, and the cold usually wakes me up for a bit, but I'll be back asleep, sacked out on the sofa, before 9:00a.m. almost certainly, for an hour maybe, or two. I try to stay up later in the evenings, but the fact is that I'm physically pretty wiped out by 9:00 p.m. - I sleep til 1:00 a.m. or so, then I'm up all night.

Maybe things will start to change when there's more than 20 minutes of daylight each day. Basically, by the time I'm bathed, dressed up, shoveled out, list in hand and ready to go, it's getting dark again. (Which is good because my car is isn't legally inspected at the moment.) Meanwhile, though, for a 56 year old woman to be up sipping a Saranac lager and eating Kale Chips at 4:00 in the morning seems just plain weird, And from me, that's saying something.

I need some suggestions, even if only to keep my from buying so much stuff on Amazon and eBay!

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ADDED NOTE: I don't have a medical condition like narcolepsy or anything. I've just been going through a lot of life changes, and a healthy eight continuous hours sleep seems to be one of the casualties.

Honestly, the main problem with being up all night and going to sleep again at 5:00 is that I don't wake up then til 8:00 or 9:00, which means the outdoor wood-burning furnace hasn't been filled in over twelve hours, which means ...a lot of hassle and a chilly house.

I was mostly just wondering if other people have this weird sleep pattern, and if getting your eight hours in intervals was as true for sleep as it is for exercise, meaning that as long as it adds up, you're good.

  
  Member Comments About This Blog Post:

LUNADRAGON 1/21/2012 1:28PM

    Sounds familiar. My sleep patterns were awful before surgeries, and now are very random, much like yours. Night time shopping sounds like boredom. Get a book and read. Crochet. Something other than the computer that will make your eyes feel heavy. I curl up with a book, and plug in the extra heated blanket and before I know it, I fall asleep. I might be in the chair, but at least I am sleeping.

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KAY-KADUNKA 1/19/2012 7:52PM

    yes Im another inconsistent sleeper. Right up until my senior years I slept like a baby, daytime, nightime, anytime. I very rarely sleep straight through, in fact cannot remember the last time I did.

My late darling mother used to say..."Kay, remember that the sleep you get before midnight is more important than any you get after midnight". Ok, so I have tried getting to bed before that hour...no change. usually I wake to do a wee, but often its just to re-arange my covers or pillow. Whatever it is, I am so so so sick of waking three or four times during the night for no good valid reason.

i decided to accept it and put it down to the advancing years. Havent you noticed that the elderly are usually up very early?. i refuse to get up early even if I just lay there planning my day or drinking my coffee.

I am a young 67 and am so grateful that I dont work and just do whatever pleases me during the day. Oh by the way, I have tried to have afternoon nanny naps and just cant get to sleep. Oh well I guess when the good Lord takes me, I will be asleep for a long time so what I miss out on here doesnt seem so important, only frustrating.

My advice is accept, go with it, dont take medication and rest during the day when your body tells you to.
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HIPPICHICK1 1/18/2012 1:50PM

    I was listening to the radio one day and this guy was talking about natural circadian rhythms. He was saying that long ago and far away in the time when there was no electric light and candles were precious, in the winter months people would often go to sleep when it got too dark to do anything else. They would naturally wake at 1 or 2 am and it was at this time that perhaps people would light a precious candle by which to read, talk to their partner in the dark or perhaps make love. After that they would sleep and then they would rise with the sun. With the advent of the electric light it changed the way we slept.
What you're experiencing is natural, but in our society with an 8 hr workday (thankfully not an issue for you) we tend to sleep in chunks of 7-10 hrs per night out of necessity.
Here's a link I found that might be helpful to you.
http://psychology.about.com
/od/statesofconsciousness/p/Bod
yClocks.htm

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SLIMMERJESSE 1/14/2012 10:26AM

    You might want to invest in slippers at this point to preserve your toesies. I pictured this scenario and smiled as it's like something that would happen here with me. Have a good day.

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IGNAZIA 1/10/2012 10:13AM

    I think you'll find as you change your diet, and add in the additional exercise, your body will adjust and you'll sleep more at one time. I think for healing/regenerating of cells you need a longer period of uninterrupted sleep.

Things that might help (if you aren't doing them already)

No light in the bedroom, (even clocks/phones, computers, etc)
No tv on at night, turn it off read a bit and drink some "nighty night tea" or something like that.
Exercise not too close to bedtime.
Less naps in the day. (do the exercise then to wake up)



good luck!


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JSPEED4 1/8/2012 4:13AM

    I do similarly. However, if I have adhered to my blood-type-diet, I sleep much longer at one time. My back gets too stiff many times if I lie down too long.

I've read that it takes about 4 hours to get through the complete sleep cycle, including the healing deep sleep. I was taught by a very educated and well-known, in healing circles, chiropractor, that sleeping from around 10PM to 10:30 is essential, but for that to work well--a specific healing hormone is released from somewhere during that time when a person is relaxed--for this to work, one must have eaten plenty of fresh;frozen--not canned or pressure-cooked--fruits and/or veggies during the day.

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PONYFARMER 1/7/2012 11:32PM

    Sadly, I too struggle to sleep. I have tried everything. TV on, TV off, some sleep inducing herbs and at the very bottom if I am desperate, a sleeping pill. That is the only way I can get a decent night sleep. Ugh!

So let us/me know if you find anything out, b/c we all need the help. I am sick of it. It is 8PM here and I am exhusted, trying to wait to go to bed, so I am not up all night. But I need to go to bed soon.

Also, I am up sometimes to use the restroom, so not sure if that is the issue or what it, but I am so tired of it, literally.

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MORTICIAADDAMS 1/7/2012 5:37PM

    It's better to get your sleep in a a big chunk because if you don't sleep long enough you don't get the right type of sleep. I struggle too but there are a lot of tips to help with sleeping and I've found that if I actually follow them they help.

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PUDLECRAZY 1/7/2012 10:16AM

    I do not know the magic bullet. I struggle with this and have for years. I think I have tried everything from homeopathics to pharmaceuticals to better habits. My fitbit was discouraging because it showed my sleep even worse than I thought. A whole series of half hour naps makes up my night. I thought I slept for an hour at a time. Argh! What's worse, I tried an anti-anxiety pill before sleep, something I have found to help feel more rested in the morning. I was looking forward to sleeping more soundly. Guess what? The fitbit recorded exactly the same sleep pattern! I guess instead of sleeping better, I get a little dose of amnesia instead. I simply don't remember I slept so poorly.

So - let me know if you find the magic bullet. Sleep is not my forte.

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UUCEEJAY 1/6/2012 2:04AM

    I am a fellow sufferer, writing this at 2 AM after sleeping from around 6:30PM
to 12:30 AM. Soon I will try to go back to sleep for a bit until I get up at
6 AM. I just joined the Better Sleep Challenge. I am hoping it helps.

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SLIMLILA 1/6/2012 1:04AM

    I'm glad you work from home and can make this work so that you do get your 8 hrs. sleep. I have been an insomniac for as long as I can remember. I now take sleeping pills, but thye don't seem to have been working lately. And when I do get to sleep , I wake up and sleep and wake up. never feeling rested. There certainly should be more info out there...

I had a job interview today where I would have to work shift work and that's what I was worried about. And I have a job interview tomorrow for a teaching job, so I hear you about lots of life changes and how the body reacts..

Thanks for commenting on my blogs and I did stop by Noraspat's blog tonite and read up on her "needling sessions"

Take care. emoticon

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SLIMMERJESSE 1/6/2012 12:08AM

    Scoot, are you going through peri or meno? If so, this turbulence may be temporary in sleep patterns.

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CEKER9 1/5/2012 6:21PM

    I do pretty much the same thing... I sleep for an hour and am up for a couple and the sleep for another hour or two and and up for another bit of time. If I manage to sleep most of the night, I wake up ever so often and can get back to sleep fairly quickly... so I never sleep the night through. I've had this for a very long time, but even after a long series of test and doctor visits, I only recently was told what was *really* wrong. I guess it's pretty hard to find without a specific test. I don't know if you have the same thing, but my problem is my adrenals aren't working properly. The cortisol that is suppose to drop at night stays at full strength. Cortisol is what keeps us awake. I'm working with my doctor on it and trust to have a solution soon... it's really hard and I'm so *VERY* glad I'm retired and can stay in bed if I don't get enough sleep!!!

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WONDERFUL2BME 1/5/2012 2:19PM

    I have similar sleep patterns. I think it is healthy as long as one gets into the deep REM sleep during one of your sleeps. My deep sleep usually comes when I nap in late afternoon. Then I am up to about 1 am and back to sleep until 6 or 7. I am curious now as well. I think I will check out a sleep center web site. I know my brother in law has sleep apnea so he had to go to one of those places to get diagnosed. They might have information. Of course, they want clients as well, so that is something to keep in mind.

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_UMAMI_ 1/5/2012 1:07PM

    Hmmm....I often have trouble sleeping thru the night, too, but I'm not a napper, much as I try. I'll be watching this to see what replies you get, because I'm curious. Last night I fell asleep, exhausted, well before 10. Woke at 2, and, after not falling back asleep, read for well over an hour. Finally took Valerian to fall asleep again by 4.

I thought you needed a certain amount of time "in darkness" to produce seratonin? But I'm sleep-deprived, and just guessing.

emoticon

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ONEWEIGH 1/5/2012 10:44AM

    I read recently that once upon a time, before electric light, it was common for people to sleep for a few hours, then wake up in the night and be "quietly active" for a while and then sleep until morning. So it's probably more natural than staying up far past sundown and then sleeping until after dawn. It's just that most modern schedules don't accommodate that pattern.

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FANGFACEKITTY 1/5/2012 4:38AM

    Regarding sleep in intervals, I wouldn't think there is anything "wrong" with it as long as you don't seem to be suffering any ill effects from it. And the lack of daylight doesn't help establish "normal" sleep patterns.

But from what you wrote it doesn't sound like this is a choice? It sounds like you don't really have any control over when you will fall asleep, which could be a medical condition. Have you spoken to your doctor about it?

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Success of a sort

Tuesday, January 03, 2012

I haven't weighed myself in three weeks. Partly because of the holiday, partly because I hate bad news and partly because it's impossible to find a place in my old house with level floors so a body can get a consistent reading, I just let it slide. But I do have a secret weapon that I avoid - the stand-up Health-O-Meter in the bathroom. It's too old to be digitally unstable, and it doesn't do body fat percentages or remember your weight (unless you slide the little plastic doohickey around), but it does tell the pounds. Oh yes it does.

So I figured, what the heck, I'm starting this get-healthy deal, I may as well get it over with, get the reality of the situation. So I got on - and discovered that I weigh exactly the same as I did at the doctors' office Dec. 15th. I may even have lost a little bit (clothing, water, etc.)

I still need to lose a little ( *cough* 60 pounds*cough*) but at least it didn't get any worse while I had my head buried in the sand. (Do ostriches actually do that? Doesn't seem likely...wouldn't they suffocate?)

But anyway, bravery is rewarded! Now on to the rest of the day!

  
  Member Comments About This Blog Post:

MORTICIAADDAMS 1/7/2012 5:39PM

    Maintaining over the holidays is a good thing. I usually gain.

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NIKEOFSAMO 1/4/2012 9:57AM

    Awesome! You survived the holidays without gaining, that's a big accomplishment!

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JRSWHIMSY 1/3/2012 3:42PM

    Yes, ostriches do that. And yes, sometimes they suffocate

*hugs* Good for you!

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CEKER9 1/3/2012 2:26PM

    Life is good! I seem to be with you... stable. That's certainly better than gaining!!! New year new goals... we'll get it right this time!

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SHERYLDS 1/3/2012 1:13PM

    sounds like we both have a slight cold
( *cough* 60 pounds*cough*)
Would you like me to send over some cough medicine
emoticon

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HIPPICHICK1 1/3/2012 11:31AM

    Sweet!!
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EMRANA 1/3/2012 10:38AM

  Great surprise!! emoticon

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SLIMMERJESSE 1/3/2012 9:35AM

    Woohoo! Good for you! Have a wonderful day.

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WORKINGSTIFF 1/3/2012 7:34AM

    Ugh--the scale!

You and I must be living in the same house with the uneven floors...oh, well, but at least there are floors and a roof and all that stuff inbetween!

Here's to great new year!

Helen

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APPLEPIEAPPLE 1/3/2012 7:22AM

    I breved the scale today as well. At least I am the same 3 lbs I gained. Back to work.

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Fix for Body Media armband and new (Lion OS) Mac

Monday, January 02, 2012

They say you can't synch it, but you can. Plug in the armband. Restart your computer while holding down the 2 and the 3 keys. When the BodyMedia greeting pops up, disconnect the USB cord, then plug it back in. Voila!

I suspect the Lion OS was rushed into production for the holiday season before it and the rest of the industry were quite ready. I've never seen so many technical patches for a Mac product.

  
  Member Comments About This Blog Post:

SVIETOR 1/28/2012 3:10PM

    Thanks for posting this!!!! This has been driving me CRAZY!!!! emoticon

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It begins....

Monday, January 02, 2012

I made and printed out Spark People menus for the rest of the week (I'm finishing the holiday leftover soup and stuff tonight.) I've never done this before. Man, they have you eat some weird combinations of apparently random items. It took me an hour (mostly because I just went to the grocery and don't intend to go again until next weekend) but I switched around and modified and left room for the occasional dirty martini. Next week, I'll start on Sunday with what coupons are available in the paper, make the menus according to what I actually want to eat and work backwards into the menus.

Yesterday I started the 60 minutes of exercise per day for 365 +1 days and I already feel like blowing it off, but even I'm not that ....whatever you call that. Lacking in resolve, perhaps. Anyway, I feel certain I can do the 60 minutes today (I have actual work - pile the wood - to do outside, so that takes care of half of it right there) and I hope it'll become routine as the days go by. It'd be a heck of a lot easier, though, if all the cats and the dog didn't want to participate in all the lovely hopping around and/or lying on the floor.

I've decided that this is the make-it-or-break-it year. I'm going to give this whole Getting Healthy deal my best shot, no cheating (well, no serious cheating, like blowing off an entire month) and at the end of the year I'll see where I am. If I'm still 200+, I'll accept that and move on - I don't need or want repeated failure. I'll also learn where my true priorities lie. But I"m hoping that this time next year I'll be back to my old self again, at least physically.

Mentally, emotionally and spiritually, while nothing on earth could have made the last couple years okay, I suspect they would have been a little less difficult had I not responded by gaining sixty pounds and drinking like the proverbial fish (only, of course, not water.) I now realize that even though you never know what's coming at you around the corner, if you're in a body you recognize and respect, you're better able to do what needs to be done, whatever it may be. I'm hoping that being in control of my own body will help me feel more in control of my life (even if that's an illusion - I haven't worked this out all the way yet. I'll get back to ya.)

So there we are. SP menus printed and workout schedule in place. I'm gonna have to call on my inner Highlander to get this one.




(This one's for you, sweetheart)
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  Member Comments About This Blog Post:

IGNAZIA 1/10/2012 10:07AM

    Awesome plans!

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MORTICIAADDAMS 1/7/2012 5:42PM

    It sounds like you are on your way. Good luck!!

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SHERYLDS 1/3/2012 1:11PM

    Sounds like you've caught my cold ( *cough* 60 pounds*cough*) .
Would you like me to send over my Cough Medicine emoticon

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HIPPICHICK1 1/3/2012 11:30AM

    If you did 60 mins everyday you would wind up with 22,000 fitness mins by the end of the year! That is my goal. Let's get to it!!

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EMRANA 1/2/2012 9:19PM

  Wow, that's a lot of fitness! Good for you!!

I don't use the Spark meal plans, I've worked with a vegan nutritionist so I use her recommendations plus my own creativity. Let us know how it goes!

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RUSSELLORAMA 1/2/2012 6:56PM

    I hope you enjoy the meals. I thought they were really random too at first but then I started swapping out for other options on the plan that worked more for my taste.

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SUZYMOBILE 1/2/2012 6:12PM

    I'm with PUDLECRAZY about breaking up those 60 minutes into as small chunks as you can. Like half an hour walk, half an hour rock hauling, half an hour sweeping, half an hour feeding and caring for the animals, etc. It all adds up.

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SLIMMERJESSE 1/2/2012 5:52PM

    "...even if that's just an illusion." I was thinking about that this past few days. How we humans set all these goals, plans, etc. as though we are in control. I think it is our way of trying to stay sane in an out-of-control world. Not that I think we have none (control), but I don't think we're as powerful as we think we are.

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BETHGILLIGAN 1/2/2012 4:46PM

    Love your determination and resolve! Don't let those furry friends get you off track!! LOL My dogs love to lick my face as I do yoga. Makes it difficult to concentrate on my breathing! emoticon

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STARLASUE 1/2/2012 4:35PM

    Remember to reward yourself for the goals you hit and be gentle with yourself when you miss. Hop back on track if you stray. It is a journey. You can do it.

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PUDLECRAZY 1/2/2012 4:15PM

    I found that doing my 60 minutes in 15 minute increments was a good way to work my way up to not having it too odious. Then went to two half hour sessions. I still like to break it up into two half hour sessions unless I am taking an hour class or on a hike.

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AWESOMECAROL55 1/2/2012 3:37PM

    Good for you..sounds like a great plan! I measured & weighed my food for an entire year when I was trying to lose weight....It worked!

Carol

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Insomniac: It's quarter to three, there's no one in the place

Monday, January 02, 2012

'cept me and a half dozen cats and dogs, all of whom are annoyed at me for keeping them up. So, as much as i loathe setting rules for myself, I'm going to have to tackle this one. I admit that in my wildly misspent youth, I did a lot of diet pills and...other stuff...that kept me up for days at a time. But I aged out of all that nonsense.

Ten years ago I could fall asleep literally in under a minute. My husband used to think I was kidding him - I wasn't. I was always a really light sleeper, though - the tiniest sound, the dimmest light would keep me up. I had to tape over the light on my computer case because it bothered me. The supposedly calming white noise generator kept me up.

I made a few rules for myself a while ago - if I'm fussing about something, instead of lying in the dark and "awfulizing" (imagining the worst possible outcomes), I'd get up and read. If I kept it up, I'd get out of bed and potter around aimlessly until I wsa tired, then give it another shot.

However, I just read the Healthy A-Z article on insomnia, and i'm going to try incorporating a few of the suggestions.

- no more drinking alcohol before bed. That one may be the death of me, but I'll try it.

- read in a chair or in another room. I've been reading in bed since I learned how to read. Again, it's going to be tough, but I'll try it.

- I thought a hot bath before bed was a good thing. Apparently not! Who knew?

- No more daytime naps. I thought of naps as a way to keep the lack of sleep from killing me, but maybe its instead making it worse.

- a clean and comfortable bedroom - well, I can work on that while I'm Not Napping.

- Melatonin. All I know about that is that it governs skin color, but apparently has something to do with diurnal rhythms as well. What the heck, I'll give that a shot too.

I don't do caffeine other than a mug of coffee in the morning, and I don't exercise at night. I try to keep regular hours, but when I'm with the kids, as I have been for the last two weeks, they get me all turned around, and I don't want to go to bed at my regular time and miss the time together.

This one wasn't suggested in the article, but I remember reading someplace that a protein snack before bed will help blood sugar levels keep from crashing, which wakens lots of people. So I'm definitely going back to that. And I know I can't have the bedtime cup of tea, tempting as it sounds. Trips to the bathroom are chilly and long.

One thing I know will help is getting the excess weight off. I'm a back sleeper, but once I passed about 180, I started to snore. Being a light sleeper, I woke myself up constantly, Now I have to sleep on my side or on my tummy, which is okay, but not as comfortable (or, according to my chiropractor, as good for my alignment.)

I do sleep with a cat or two and a mid-sized dog, but there's room for all of us, and we're more of a comfort to one another than a hindrance to sleep.

I've never been a "night owl". I'm one of those disgustingly cheerful people who are up with the sun eveery day, even if the night was sleepless. Once the sun's up, so am I.

If it's post-menopausal, then I'm just SOL. I dearly hope that's not the case, but if it is, well, think of how much more I can do in a day (and a night....)

Anyone with any suggestions, please feel free to tell me. I'm not miserable, just tired and I know I can't bring my A game to anything if I'm not well-rested.

  
  Member Comments About This Blog Post:

MORTICIAADDAMS 1/7/2012 6:49PM

    It sounds like you know what to do.

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CEKER9 1/2/2012 11:00PM

    Thanx for posing the question and all the suggestions you've had and getting all the suggestions that have been posted. I'm one of the ones that has the problems with sleep also... but according to my doctor, my adrenals are not functioning correctly so the cortisol is staying at high day-time levels which keep me awake at night! ARGH!!!

I will say that melatonin is *very* good... I like it better than any other of the choices as there is no hangover the next morning, no matter how late you take it.

I wish you, me, and all others that have problems with sleep problems find their own special solution and get a good night sleep on a regular basis.

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ONEWEIGH 1/2/2012 11:38AM

    OK, I just have to mention--melanin is the pigment, melatonin is a hormone. My doctor told me to try melatonin and it has helped me. It's a cheap thing to try. I laughed at your saying that the animals resented you keeping them awake. Last night I had to move two cats to get out of bed and when I came back after folding a load of laundry and taking an OTC sleeping pill, they were right where I'd left them.

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SUZYMOBILE 1/2/2012 10:45AM

    You're sure to get a lot of suggestions on this one. Of course I have a couple. I agree that it's really hard if you start "awfulizing" when you're supposed to be falling asleep. My worst nights' sleep are the night before work starts up again after a lovely long weekend, so I'll have to let you know how my techniques work after tonight!

From Andrew Weil's new book "Spontaneous Happiness," a breathing technique that helps calm and focus you anytime, particularly when you're falling asleep. Deep breath in through your nose for a count of 4, hold for a count of 7, exhale through your mouth for a count of 8. (At first this had me practically hyperventilating, but it is easier when you're lying down resting.) I'm usually asleep before I do very many of these things. The other technique is this weird mantra I acquired. Breathe in slowly, thinking "Ham" (pronounced "hahm"), exhale slowly, thinking "shah." This reminds me of "New Hamsha," so it's easy to remember, but mantras are good anyway.

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AWESOMECAROL55 1/2/2012 10:24AM

    Wow..we have a lot in common! I'm not an insomniac but also a very light sleeper & it has to be pitch black in my room! I am also an early riser..up most every morning by 4:30am to go to work. When I am off from work I sleep in till 6! My problem is when I wake up in the middle of the night & start thinking....I have trouble getting back to sleep! There were some good suggestions in the SP article..thanks for sharing!!

Carol

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EMRANA 1/2/2012 8:44AM

  I don't have insomnia but my husband does. He hasn't come up with the perfect solution either. Not napping doesn't work for him though ~ then he gets overtired and he gets into that "wired" phase and he can't fall asleep at all, plus he's jittery.

I'm glad you make room for your furkids ~ they're the best!

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BETHGILLIGAN 1/2/2012 7:48AM

    I've heard good things about melatonin. Lots of people swear by it!! I'd definitely give that a try. My hubby takes half a Benadryl and that works for him. Good luck!! I hate insomnia!!

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SUNSET906 1/2/2012 5:34AM

  You may not want to take anything to help you sleep, but ambien has been the best nights sleep I have ever had. A low dosage helps me fall asleep quickly and stay asleep.

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PUDLECRAZY 1/2/2012 5:24AM

    Good luck with this goal. I have such a horrible problem with insomnia and feel like I have tried everything.

Who knew about the hot bath. That actually helps me get drowsy, so I'll have to read the article to see what the negative effects are. My acupuncturist has said no computer time for up to 3 hours before going to bed. That is a tough one for me, as I like to track my activities at the end of the day. Not having my evening glass of wine is tough too.

Please let me know if you find the magic bullet.

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SLIMMERKIWI 1/2/2012 4:21AM

    The protein snacks before bed are a MUST for me! Warm/Hot milk with some cinnamon in it helps with sleep. My Psychologist actually TOLD me to have regular day-time sleeps. I would set the alarm so that it went off after an hour or hour and half, depending on how tired I was, and then when it went off, I would get up. THAT helped me a lot. Warm baths are o.k. for some - put some lavender into the water or rub some on your temples. That helps to get to sleep, too (tried and true:-) I occasionally read a magazine until I get too tired and then put the light out, but couldn't read a book now even if I tried. (Can't concentrate on them and keep forgetting what I have read.) Also, sometimes books are actually stimulating - who-done-its. NOT a good idea with sleep issues. Mind you, I bet if you took a phone book to bed and started at the first page and read through it, you would soon be sound asleep - LOL!

Good luck.
Kris

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