So tired of disturbed sleep

[thenunn]

Hi all I have chronic leg and back pain set off by a fall in 2009 it set off osteoarthritis,lumbar stenosis Tec. And I'm finding I'm waking 3-4 Times a night for varying lengths..consequently I'm so tired from broken sleep ;it's doing me in..any ideas ?

[ukmsmi4]

Sorry can't really help with the broken/unrefreshing sleep problem as I have ME and fibromyalgia. Sleep issues is a big part of my conditions too (as is all over 24/7 pain) and I'm struggling to get to grips with it too (amongst many other deblitating symptoms).

I try mindfulness and meditation and all those sorts of things which sometimes help briefly. But frankly nothing changes with regard to the unrefreshing sleep issues as it is just part of the condition that won't change unless/until some one finds a cure for it. Deep joy eh?!!

If anyone does have suggestions I would be grateful to hear them too.

[thenunn in reply to ukmsmi4]

It's yuk isn't it still I sometimes squeeze in baking shift lol

[ukmsmi4 in reply to thenunn]

Sadly I don't do that any more. Hubby does most of the cooking now as I can't manage much more than something on toast most of the time. And if I bake then we only eat it. And when you can't exercise that's seriously bad news . . . unfortunately

[astitchintime]

How about sleeping tablets?

[thenunn in reply to astitchintime]

No no more tablets for me

[Boozybird]

Hi there,

How mobile are you? Broken sleep is a torment. Didn't the Japanese use it in WWII as torture! What happens when you wake - loo/pain/dark dreams/anxiety?

I'm currently trying to get help for loo breaks which wake me but if it's pain the options to help might include pillow props for comfort or adjusting pains meds or a course of Duloxetine which I found great for sleep/stopping nighttime anxious thoughts etc...

The best thing I find for a good night's sleep is this: getting out in the day for fresh air and making myself tired - not always possible I know. Having a bedtime routine (boring I know!) staying awake until sooo tired - no naps in the day.. Doing the relaxation breathing thing before bed and also being warm. It's surprising that if you're too hot or cold it will affect sleep.

What I'm saying is, there will be a reason you have to find. No tea/coffee after 6pm, no wine ☹️ - experiment to see what's keeping you from sleep. When I had to keep a record of fluid inflow/outflow I was amazed at how tea affected my bladder! Good grief! I had no idea....

Best wishes 😀

[johnsmith]

Sleep on a Board. The board will force you to relax before you go to sleep in comparison to a mattress which will allow to go to sleep with muscle tension. The muscle tension getting worse is what is waking you up.

Other things you can do is to see a McTimony chiropractor. They should be able to help reduce the numerous muscle micro-cramps that you have. By reducing the number of muscle micro cramps the possibility of being woken up by muscle tension problems will reduce.

Another thing you could do is to see an Alexander Technique teacher. They be able to make you aware of movements that you engage in that makes your muscle tension problems worse.

What I have suggested may or may not work. It is a matter of experimentation to see if it is useful or not.

Hope this helps.

[chairbasedIns1]

I would not be worried about using tablets from time to time eg a week or two.A small dose of an antidepressant eg Amitryline-10 or 20mg, works well with painkillers at bedtime to reduce that 'top layer' of muscle tension and its side effect is sleepiness.The only down side, I have found is a dry mouth sometimes. They are not addictive like some sleeping tablets and valium.You are using them for their side effects which you need. For Depression you would need 50 to 75mg every 8hrs!! All the best