Unable to Sleep

[Kroms_laugh]

I can 'feel' when I'm really low (test). At least it seems that way. When I am, I get lathargic (moreso than normal), but I can't sleep. For instance, I've been up for the last 48 hours and have taken some ZMA and been eating well... I just can't seem to get to sleep. I have a HUGE midterm on Monday. Any suggestions? I don't want to take actual sleeping pills, because I don't want to be groggy for 2 days straight.

 

[cpeil2]

Melatonin works for me. I use a 300 mcg. timed-release capsule that gives me about seven hours of uninterrupted sleep. I don't use it all the time, though. Most of the time I sleep just fine.

Occasionally, if I need really heavy ammo, I add a capsule of valerian and lemon balm to the melatonin. Gives me very deep, restful sleep, but the added herbs can leave me a little groggy the next day.


Good luck on yer mid-term, Kroms.

 

[buck]

Melatonin works for me as well.

 

[Jono1971]

two sominex with a beer

 

[Kroms_laugh]

two sominex with a beer

ROFL! are you serious!? That's dangerous, isn't it?

 

[Jono1971]

No, one beer/wine/whatever wont be dangerous, but it does boost the mild effect of Nytol/Sominex etc.

Taking them (or even worse, prescription sleeping pills) with large amounts of alcohol is bad, but a single dose with one drink ont hurt you.

Seriously, a nonprescription sleeping pill about half an hour before bedtime. One note, make sure you have 10 clear hours betwen taking the pill and having to sit your exam, so your head is clear for the test.

 

[SWALE]

I'd suggest you take the melatonin every night. It has powerful anti-oxidant properties, and is just plain good for us.

Krom, if you have not been able to sleep for 2 days, and this is not because of some unmentioned stimulant effect, then I am worried about you.

 

[Kroms_laugh]

I'd suggest you take the melatonin every night. It has powerful anti-oxidant properties, and is just plain good for us.

Krom, if you have not been able to sleep for 2 days, and this is not because of some unmentioned stimulant effect, then I am worried about you.

That's a HUGE negative, Doc. I don't even drink caffiene. I hardly ever even take head-ache medicine.

I think that it's stress.

 

[BigRagu]

I felt the same way as u about a month ago .... i was up for like 30 hours straight... it was insane... and i couldn't sleep for jack..... happened when i started test shots... i don't know if it was from that but it slowly went away....... i know how u feel

 

[HeadDoc]

this is a homespun cocktail I've used for shortterm stress that has me wired up before sleep. 1 gm magnesium, 1-2 tsp. inositol, 100 mg phosphatidylserine (for the mid-night cortisol release), and 2-3 mg melatonin sub-lingual. Add this to the usual good sleep hygiene: reduce stimulation starting around an hour before retiring, start to lower the lights, relax by reading or tv that won't spike your curiosity (I have a multi-volumn set of paperbacks on the world's major religions), have sex if there's conflict with your partner, if there is conflict with your partner, resolve it.

 

[SWALE]

Thanks, HeadDoc. I had hoped you would bring your expertise to this thread.

So you inhibit cortisol production with PS?

I only recommend it in cases where cortisol is proven elevated. There are far too many poeple out there who suffer low cortisol secondary to chronic stress.

 

[Kroms_laugh]

this is a homespun cocktail I've used for shortterm stress that has me wired up before sleep. 1 gm magnesium, 1-2 tsp. inositol, 100 mg phosphatidylserine (for the mid-night cortisol release), and 2-3 mg melatonin sub-lingual. Add this to the usual good sleep hygiene: reduce stimulation starting around an hour before retiring, start to lower the lights, relax by reading or tv that won't spike your curiosity (I have a multi-volumn set of paperbacks on the world's major religions), have sex if there's conflict with your partner, if there is conflict with your partner, resolve it.

Awesome post! Thanks!

 

[pmgamer18]

Here is my input on this and you don't need a take anything. A young intern told me to buy this book years ago. I have been doing this for yrs. and when I can't sleep at night I do it when laying down and it puts me to sleep. It takes some practice to get it down. But when you get good at it you can do this anywhere.
http://www.ucop.edu/humres/eap/relaxationrespone.html
Phil

 

[HeadDoc]

Thanks, HeadDoc. I had hoped you would bring your expertise to this thread.

So you inhibit cortisol production with PS?

I only recommend it in cases where cortisol is proven elevated. There are far too many poeple out there who suffer low cortisol secondary to chronic stress.

My review of cortisol and insomnia indicated that the relationship is inconsistent. The relationship between melatonin and insomnia is much clearer. When doxipin is prescribed for insomnia, cortisol levels decrease. The following showed an increase of cortisol with insomnia---but again I found other studies that indicated that cortrisol levels are not affected by insomnia. I just figure that some brain chemical must be associated with arousal in the middle of the night--why not cortisol?

Endocrinol Metab Clin North Am. 2002 Mar;31(1):15-36. Related Articles, Links


Sleep, the hypothalamic-pituitary-adrenal axis, and cytokines: multiple interactions and disturbances in sleep disorders.

Vgontzas AN, Chrousos GP.

Department of Psychiatry, Pennsylvania State University, College of Medicine, H073 500 University Dr., Hershey, PA 17033, USA. axv3@psu.edu

Sleep is an important component of mammalian homeostasis, vital for survival. Sleep disorders are common in the general population and are associated with significant medical, psychologic, and social disturbances. Sleep, in particular deep sleep, has an inhibitory influence on the HPA axis, whereas activation of the HPA axis or administration of glucocorticoids can lead to arousal and sleeplessness. Insomnia, the most common sleep disorder, is associated with a 24-hour increase of ACTH and cortisol secretion, consistent with a disorder of central nervous system hyperarousal. Sleepiness and fatigue are very prevalent in the general population, and recent studies have demonstrated that the proinflammatory cytokines IL-6 and/or TNF-alpha are elevated in disorders associated with excessive daytime sleepiness, such as sleep apnea, narcolepsy, and idiopathic hypersomnia. Sleep deprivation leads to sleepiness and daytime hypersecretion of IL-6. Combined, these findings suggest that the HPA axis stimulates arousal, while IL-6 and TNF-alpha are possible mediators of excessive daytime sleepiness in humans.

Publication Types:

 

[bigslick]

But when you get good at it you can do this anywhere.
http://www.ucop.edu/humres/eap/relaxationrespone.html
Phil

Works great! Finally got some restful sleep.

 

[pmgamer18]

Works great! Finally got some restful sleep.

Now that you know it works get the book it is a quick read and well worth it.
Phil