Sleep Aids & Stage 4 Sleep

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Hi! New to this forum but not to FMS/MPS/CPS... Ongoing insomnia is

a symptom of all of these conditions. Flareups, pain, stress all add

to the problem of getting to sleep. It is a medical belief that

sleep aids do not bring about Stage 4 sleep, which we all need for

the body to do its repairs. However, sleep aids like Ambien,

Starnoc, Imovane or over-the-counter meds such as Nytol (same

ingredient as Benadryl) or even Gravol, taken for short periods of

time, such as 5-7 nights in a row, can break a bad insomniac cycle by

helping the body/mind to fall into sleep allowing you to get rest.

If any of these aids work, after the initial period of taking them

nightly for 5-7 days, they should only be taken very occasionally,

one night per month or so. If your body gets used to being drugged

into unconsciousness, it will lose its ability to fall into sleep

naturally and you will need meds for sleep for a lifetime. All meds

lose their effectiveness over time and you will have to keep

switching to a new one or to stronger doses until you run out of

options.

Before resorting to a sleep aid, it might be advisable to have a good

look at your sleep hygeine practices...you know, that long list that

starts with:

-Keep the bedroom for sleep and sex only, no reading, computer or TV

-Rest periods during the day may be helpful for tired muscles and for

relaxation but no napping if at all possible.

-Do not eat a meal at least 4-6 hours before going to bed. Digesting

food takes energy and your body will not want to sleep. If you are

peckish in the time between last meal and bedtime, have a light snack

of a piece of fruit or a slice of toast or a small bowl of cereal.

-Stop all caffeine and nicotine at least 6 hours before bedtime.

-Cease drinking water, teas, etc. (fluids) 3 hours before bedtime to

allow your bladder to be fully empty for sleep.

-Go to bed at the same time each night. Begin to get ready for bed

an hour before you want to go to sleep. Develop a boring routine of

a warm bath, brushing teeth, night attire, and then do something

relaxing such as reading a light(non-involving) book, watch a comedy

show, listen to music, write in a journal, meditate.. Do not engage

in lively, action TV shows or movies or read a book that is so good

you can't put it down at this time of night.

-Have your bedroom and bed as comfortable as possible. Keep the room

dark, cool without being too cold for you. Be sure your bed is

comfortable for you. Covers should be in layers so you can pile them

on or kick off a few to adjust your temperature during the night.

Have a pillow which supports your neck and promotes good spinal

alignment. Sleep on your side if at all possible with a pillow

between your knees to align your spine and keep you from rolling over

during sleep. Wear loose and comfortable night clothing, if you wear

any. Make sure your bedroom is quiet or at least free of intrusive

sounds.

-Consider choosing a tape or CD to be your " sleep " trigger. It

should be a type of music that you enjoy but which does not make you

want to tap your toes, dance or focus on the words. Begin to play it

each night as you lay down in bed (with or without headphones, your

choice). Allow it to play through once and shut off or to keep

playing over and over. Do not use this particular tape or CD at any

other time. After a few weeks, your brain will get the message that

this music means sleep and you may find yourself falling asleep after

the first few notes every night.

-Do not stay in bed and awake at night for more than 30 minutes. If,

after this time, you're still awake, get up and go to another room,

sit quietly, read or do a boring, quiet activity until you feel

sleepy again. Then return to bed. The same applies if you are a

person who wakes up after only a few hours sleep and can't get back

to sleep.

I don't imagine that one word of this very long post is news to

anyone but even if you've tried everything in it and it failed,

consider trying it all again, especially the sleep hygeine stuff....

I battle insomnia for months at a time. When all else isn't working,

I try not to focus on the hours I can't sleep and focus on the bit I

have......Lamisa