I have continual Afib, it is much more noticeable of a night when it is quiet. I still have problems with sleeping, getting to sleep and even staying asleep. But thanks to my GP I am now off all sleep drugs. I do try not to use anything but do sometimes revert to herbal like valerian or even Kalms. I am not sure that these really work and I do try to relax once in bed to get the body into a relaxed mode so to speak.
I do not want drugs and end up like a zombie plus I think like all medicanion your can become used to it so it no longer works or works as well.
Just wondered what others do get sleep.
Norm
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Norm
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My favorite way is to listen to an audiobook. It doesn't disturb my hb, and I can set it to run for as long or short as I like. Usually 20 mins. I drop off and adjust the time when I wake. Sometimes the story takes over and I end up listening for ages, which defeats the object. But for me it is usually a positive experience. I enjoy it.
I am also in persistent AF and I count a good nights sleep as 5 hours with only waking once or twice. It's possible you have sleep apnea and maybe you should check that out, AF and apneas do occur together too often, and also all the usual stuff, avoid tea and coffee in the evening I personally read a lot in bed to relax.
You coluld try re-runs of political party conferences? They send me to sleep instantly.
Counting things (not sheep!) or making lists e.g. All the countries in Africa, 92 football clubs in the football league, all the birds I have seen in my garden.
I write down and memorise the best 4 positives of the day to recall when I get into bed coupled with the usuals - same routine, no late night eat, drink or computer etc + I only listen to one joke on Radio 4 Extra and then switch it straight off.
I find gentle stretching helps...head to toe extending of whole body..two or three times.
I always read until the book drops from my grip, usually biographies .
Also, a relaxation technique which works for me ( and very useful if you are in a slower AF episode ) is to start at your toes and make a very conscious effort to relax every inch of your body very very slowly as you work up to your head . Repeat as necessary .
I suffered with insomnia for years and found an online programme called Sleepio which introduced me to techniques that really helped. I am not suggesting signing up but some of the techniques that may be helpful included deep breathing and relaxation; switching off thoughts that run round in your head by repeating the word 'the' so blocking thoughts that may keep you awake with a word that does not have association with anything. I also use Bach Rescue Remedy.
It may sound odd but I found going to bed later helped me to sleep better. I think I had got into the habit of going to bed at about 10.30 because my husband did. Once we agreed that he isn't disturbed if I go up later, I found my 'natural' bedtime to be quite a lot later. I am now properly tired and even on nights when AF is playing up, I seem to fall asleep much more easily.
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