INSOMNIA UPDATE

[drmind]

I wanted to do an update on the post about my bouts of very severe insomnia where I was not falling asleep until 5:00 am or 6:00 am. Its good to report that the severe insomnia has decreased and I've been falling asleep now as early as 11:00 pm; however, I still wake up a few hours later and will be awake then for about an hour and a half [middle of the night insomnia.] But, it was such as relief to get rid of the severe insomnia and although I suffered on and off with some type of insomnia over the years, that severe type was unusual and felt so unnatural.

It was wonderful to get so much good information from this group. What I found out makes me believe that diet as well as stress contributed greatly to the severe insomnia. I was about 5 weeks into a plant based diet and really was not getting the nutrition I needed. I had made a few complete protein soups that I ate daily, but it obviously was not enough. As soon as I upped my protein, I felt better and the severe insomnia disappeared.

I also cut my 1 mg of Melatonin in half and take the 0.5 mg about 30 minutes before I get serious about getting to sleep. I did a little checking up on the Melatonin and consistently found that starting dose is 0.5 mg to 1 mg. I also confirmed what I already knew is the Melatonin can help you get to sleep, but it does not keep you asleep. And, right now, I'm still having the middle insomnia so I take another 0.5 mg of the Melatonin and will fall back to sleep within the hour.

I am so grateful to be getting most of the sleep that I need and seem to have some of my old energy back in the day. Now about the stress: here's always a lot of family stress going on and that's another factor that sometimes keeps me up at night. To help with this, I write down stuff in a book next to my bed hoping to get it out of my mind. I also discovered that my trusty, old alarm clock has a sleep feature on it. My son is going to set it to come on to some boring podcasts and I'm sure they will put me to sleep. And, I hope that this will solve some of the stress that seems to get magnified at night. During the day, the stress just becomes another thing that gets resolved.

I meant this to be a short, quick note, but sometimes its impossible for me to be brief. Nonetheless, I wanted so much to share with the group of how much better I'm doing because everyone had been so kind to offer support and information a week or so ago. Again, thanks and its so great to be part of HealthUnlocked.

[Sarah_402]

That’s interesting. We’re you below protein recommendation? I think I eat less protein than my doctor recommended since know I eat mostly plant based. Glad your feeling better and getting the sleep your body needs

[drmind in reply to Sarah_402]

I'll know next week when I see my kidney doctor. But, I do think I was below protein needs especially the right kind. I'm trying once again to find a renal dietitian and may have some leads finally. Several attempts to locate one last year only resulted in finding several who only sells monthly meal menus and shopping lists that were completely vegan. I signed up for one and couldn't commit because it was too much of a change from my regular diet. Thanks for your support. And, yes, getting the sleep you need is the best!

[RitLa in reply to drmind]

I have found that listening to “sleep music”, or meditation type music, puts me right to sleep. When I wake up 4 times a night to pee, it puts me right back to sleep. Listening to recordings of rain or ocean waves also work.

[jodaer]

Glad your insomnia is back to being manageable. Sleep is so important for good health. Have you tried a daily meditation to help with stress?

[drmind in reply to jodaer]

You know once I'm up and its daytime, the stress seems so unimportant and its resolved easily. Weird, but the night seems to magnify things for me. And, yes, I do meditate some at night. Thanks.

[KidneyCoach NKF Ambassador]

Fantastic! I've had chronic insomnia since 1984 (birth of twins. I didn't take anything due to breastfeeding. I've always been anti pills unless life threatening. A few years prior to beginning dialysis I often went 3-4 nights wide awake.Still do. I couldn't stand being awake but non-productive so I would read, knit, embroider, clean, watch TV, listen to music. I did try ambien once but it just made me fall asleep and wake up with RLS a few hours later. Now, I can feel when it's coming on and don't even try to go to bed. With chronic disorders stress is part of our lives. I do meditate, stay away from computers, TV in evenings and try to exercise early in day. Blessings

[Trill in reply to KidneyCoach]

Curious, as I was ok with sleep until I was 28 and in the midde of my second pregnancy. Awake but too tired to do the activities you so valianty did. I find the day's subsequent tiredness usualy diminishes as the day goes on, but it has stopped me commiting in advance to so many things. You are right in saying don't go to bed until you are actully tired. Well, off to exercise on my highly recommended rebounder trampoline!

[drmind in reply to KidneyCoach]

Sounds as if you've made some adjustments to it. You know, since insomnia is such an universal problem, you would think there would be more interest in it within the medical field. And, sleep is so essential to our health. My two cents!

[Trill]

Well done. I rely on a tiny radio set to the BBC World Service which is a fascinating channel and I am so interested it helps me drift off (and if awake, at least I am not bored) so that is similar to you. Also similar is the stress factor - guaranteeed to badly interfere with my ability to sleep or stay asleep, and I have to avoid this if at all possible. Like you, it's generally family, even marital. I keepa daily diary and have done for years, but that hasn't helped me offload the stress. Not that I am thinking about what caused it, just that I am sensitised to it. I have never found melatonin did anything for me. A sleep professional once said to me I would have to tke it at 2am for it to be effective if at all in my case. Protein increase I no can do because of the moderate kidney disease.

[drmind in reply to Trill]

Oh, your history sounds like mine or everyone else who has insomnia. But, I want to clarify my comments about increasing protein. I was not even eating my minimum amount. I really wasn't "increasing" protein just bringing the protein intake up to the required level and of the right kind.

[barbara55109]

I used to wake up several times a night. After a sleep study I learned I had severe sleep apnea! Since I got my CPAP I sleep through the night. Many people complain about CPAPs but I love mine! First good sleep in 50+ years!

[drmind in reply to barbara55109]

Sounds wonderful that you found your solution. There is nothing quite like a good night's sleep. 😴

[Sophiebun11]

I'm so happy to hear things are improving for you!!

Cat insomnia

[drmind in reply to Sophiebun11]

me, too. Love the kitty picture. My Jesse [orange male cat] will come in during my middle of the night insomnia and lie down next to me and purr. However, when that doesn't work after a while, he kind of looks at me and says "sorry, but I got to get my zzzz's " and then leaves.

[Sophiebun11 in reply to drmind]

My Henry is also an orange tabby. Did you know 99% of orange kitties are male, just like 100% of calico kitties are female? also all tabbies have an "M" on their foreheads. I gave my kitty a last name of McPhee even though it's not my name it begins with the "M" on his head. My mind is full of useless info LOL.

My Henry is a trooper, he stays glued to me no matter what. If I turn over he'll get on the other side with me. He snuggles right up close with his little head on my shoulder.

Kitty purring is very soothing.

Have you seen my Henry in his winter hat? I forget if I posted it on the CKD forum or the Autoimmune Forum.

He looks a little upset, but it's just that the flash startled him, he loves wearing his hat and being warm. He's all about comfort.

Henry in his winter hat

[drmind in reply to Sophiebun11]

Have a good weekend!

Jesse, my ginger cat, is taking a nap.

[drmind]

Thanks. I'm sure this will help. I just found out that my old alarm clock has a "dream/sleep" button and I just learned how to use it. I'll be ready tonight when I have that middle of the night insomnia. Last few nights, I've been getting some solid rest and its been wonderful. There is nothing like a good night's sleep to help you feel good and to help your health along.