Zeno Marx":gg5gcsxh said:
...If and when I manage to get asleep, if I get woken up...I can't get back to sleep unless I do something (anything) for close to an hour. I need a full reset of sorts.
Yup...sounds familiar. Fortunately, it doesn't happen as much as it used to...but when it does happen, I can always tell that it's futile to waste time even trying to get back to sleep. I might as well get up and get something accomplished while my body does a reset.
I've been a wired kinda guy for most of my life. My mom told me that when I was a little kid (like age 3) I would get up in the middle of the night and go into the kitchen and play with the pots and pans. In the periods during which my sleep patterns have been most stable, I've generally slept 4.5 to 6 hours per night, and that's been plenty to get me through the day without being tired.
Anyhow, within the past several months I've settled into a fairly regular pattern wherein I sleep between ~midnight to 6:00 a.m. Two things have changed:
- I started taking gabapentin (100 mg.) (the generic version of Neurontin<img class="emojione" alt="" title=":registered:" title=":registered:" src="https://cdn.jsdelivr.net/emojione/assets/png/00ae.png?v=2.2.7"/>) which was originally used to control epilepsy (I'm not epileptic), but is increasingly being prescribed to control other neuropathic conditions, such as nerve pain. I've been struggling with back pain for the last few years, and there's no surgical solution. I finally found a very smart pain management specialist, and he prescribed the gabapentin.
- I use controlled, focused breathing—a technique I learned in Zen meditation training to slow my heart rate. When used in conjunction with relaxing music, I conk out pronto, and generally stay conked until I have to get up to drain the trouser snake. As long as I'm not close to 6-hour mark, I can easily get back to sleep.
Now, I realize that everyone is different, so I'm not saying that what works for me will help anyone else. In fact, I’m not typical. The pain doc who prescribed the gabapentin told me it usually knocks out most folks when they take it, but it doesn't do that to me. I don’t feel drugged. As far as I can tell, the gabapentin helps because it mitigates the increasing back pain I've been struggling with for the last few years.
I think the thing that helps me most is the focused breathing. The "focused" part is the key. It takes concentration to focus on breathing at a slow, deliberate pace, and that precludes my running the Daily Review<img class="emojione" alt="
" title=":tm:" title=":tm:" src="https://cdn.jsdelivr.net/emojione/assets/png/2122.png?v=2.2.7"/> program, wherein the mind is constantly replaying events of the previous day, or trying to solve some problem...or whatever. I can’t get to sleep unless I slow my heart rate and quiet my mind. It’s actually a skill, and I had to work at it to develop it.
The best part is, no side effects. I used to take antihistamines to help me get to sleep and stay asleep, but then they found that most antihistamines are suspected as an Alzheimer's disease precursor. I don't need that.
Zeno Marx":gg5gcsxh said:
...After a maximum of around four hours, I might as well get up and start the day...for a while, because as you can imagine, only getting four hours of sleep means you are a constant slave to exhaustion...
Actually, it depends on how you're wired, and especially on the
quality of your sleep. I did just fine on 4.5 hours for several decades...that is, until I developed sleep apnea. Then I really was "a constant slave to exhaustion", and no amount of sleep was enough to remedy it. In fact, the more I slept, the more exhausted I was, because my brain was starved for oxygen.
The sleep study found that I was breathing for only about 33 seconds out of every minute. If I got any more than four hours of sleep under those conditions I woke up with a pounding headache. Fortunately, my sleep apnea was obstructive, so surgery solved it. But other causes require different solutions.
In any case, sometimes I still wake up after 4.5 hours, and I'm fine. I just get up when I wake up. But everyone's wired differently. All I can say is that, when a sleep disorder was messing up my life, I got help. I went to the St. Jude Sleep Disorders Institute, and they diagnosed and cured my sleep apnea.
The point is that there actually are competent doctors who know about sleep disorders, and it won't hurt to find out whether they can help. If they can't, you're no worse off than you are now; if they can, it makes life a whole lot bettah. :mrgreen: