Insomnia

[oldsle]

I may just go to my gp and get some sleeping pills. I hate to do that, but you do what you have to do. I do have a specialist, but I really don't find her very helpful.

 

[oldsle]

I've also just been reading that it can take a few days for melatonin to make a difference for some people. So I'll keep taking that for a bit.

 

[librarising]

Both my wife and I have been taking niacin (vitamin B3) in the non-flush form of niacinamide for just over a year now.
My wife takes 500mg, myself 1000mg.
It helps getting off to sleep, getting back to sleep if waking, and better sleep. Some need to take the flush version, but this needs the dose building up. Try it for a month and you'll know by then if it helps.
https://www.drdavidwilliams.com/niacin-benefits
Geoff

 

[Belzedar]

Hi all

I was diagnosed back in May as T2. I soon adopted a low carb lifestyle, determined to reverse this stupid thing. It worked beautifully. I started off with 10 units of Lantus. But then I started having trouble sleeping and the blood sugar started creeping up and up, especially the post-meal numbers. The sleep improved a bit and so did the numbers. I reduced my dosage again. But then full blown insomnia set in again, and my numbers are shooting up again. Once I get to sleep I'm good for the night, but I just can't get to sleep unless I'm totally exhausted. Are there any supplements you can recommend to help get to sleep? Right now I'm trying 300 mg Valerian and about 300 mg melatonin.

I've been sleeping poorly for a few years, but I was generally OK with that. But when I read that sleep deprivation is a major contributor to insulin resistance, I realised I needed to take it in hand. I'm a researcher and a Psychology graduate so I already had a lead on what to investigate. Two months ago I looked into CBT-i (Cognitive Behavioural Therapy for Insomnia) . Initially, I was stuck on 4.5 hours sleep a night with less than 85% sleep efficiency - that means 15% of my time in bed was lost on being awake. Now, I'm getting more than 6.5 hours of sleep with 95% efficiency - and that was my goal.

Briefly, it works like this. Each day, you calculate the amount of time in bed and the time asleep (less any significant time when sleep was interrupted). For example, 8 hours in bed but 4 hours of that asleep is a sleep efficiency rating of 50%. Any week the average efficiency is less than 85%, you reduce your time in bed for the next week by 15 minutes each night (but never dropping it to below 4.5 hours). When your weekly sleep efficiency is 95%, you increase your time in bed by 15 minutes for the next week each night.

Things to watch are: winding down before bedtime, keeping to a routine of a set bedtime and rising time and getting up and leaving your bedroom if you find that you're still awake after half-an-hour of interrupted sleep.

https://www.psychologytoday.com/blo...ral-therapy-insomnia-part-4-sleep-restriction

 

[oldsle]

I've been sleeping poorly for a few years, but I was generally OK with that. But when I read that sleep deprivation is a major contributor to insulin resistance, I realised I needed to take it in hand. I'm a researcher and a Psychology graduate so I already had a lead on what to investigate. Two months ago I looked into CBT-i (Cognitive Behavioural Therapy for Insomnia) . Initially, I was stuck on 4.5 hours sleep a night with less than 85% sleep efficiency - that means 15% of my time in bed was lost on being awake. Now, I'm getting more than 6.5 hours of sleep with 95% efficiency - and that was my goal.

Briefly, it works like this. Each day, you calculate the amount of time in bed and the time asleep (less any significant time when sleep was interrupted). For example, 8 hours in bed but 4 hours of that asleep is a sleep efficiency rating of 50%. Any week the average efficiency is less than 85%, you reduce your time in bed for the next week by 15 minutes each night (but never dropping it to below 4.5 hours). When your weekly sleep efficiency is 95%, you increase your time in bed by 15 minutes for the next week each night.

Things to watch are: winding down before bedtime, keeping to a routine of a set bedtime and rising time and getting up and leaving your bedroom if you find that you're still awake after half-an-hour of interrupted sleep.

https://www.psychologytoday.com/blo...ral-therapy-insomnia-part-4-sleep-restriction

@Belzedar thank you for this. Very interesting, and it makes total sense. I'm going to have to try this. I'm determined to reverse diabetes, so it's important to me to get this insomnia licked. Thanks again!

 

[Pinkorchid]

Thanks @Sue192

I haven't tried Nytol, but I have tried Benedryl, which has the same active ingredient (diphenhydramine).

If I have had a couple of bad nights I will take a Sominex tablet they work for me. Nytol doesn't. I took one of those on the recommendation of my daughter who takes them occasionally and I was still awake 5 hours later

 

[Kristin251]

There are vitamins and supps that can cause insomnia. Vit D, B’s and c should be taken in the morning. Magnesium is supposed to help sleep but it keeps me awake. Calcium too. R ALA was my most recent. Now I just take D and R ALA in the morning and only rare insomnia now

 

[oldsle]

If I have had a couple of bad nights I will take a Sominex tablet they work for me. Nytol doesn't. I took one of those on the recommendation of my daughter who takes them occasionally and I was still awake 5 hours later

Thanks. Unfortunately Sominex isn't available in Canada.

 

[oldsle]

I've been sleeping poorly for a few years, but I was generally OK with that. But when I read that sleep deprivation is a major contributor to insulin resistance, I realised I needed to take it in hand. I'm a researcher and a Psychology graduate so I already had a lead on what to investigate. Two months ago I looked into CBT-i (Cognitive Behavioural Therapy for Insomnia) . Initially, I was stuck on 4.5 hours sleep a night with less than 85% sleep efficiency - that means 15% of my time in bed was lost on being awake. Now, I'm getting more than 6.5 hours of sleep with 95% efficiency - and that was my goal.

Briefly, it works like this. Each day, you calculate the amount of time in bed and the time asleep (less any significant time when sleep was interrupted). For example, 8 hours in bed but 4 hours of that asleep is a sleep efficiency rating of 50%. Any week the average efficiency is less than 85%, you reduce your time in bed for the next week by 15 minutes each night (but never dropping it to below 4.5 hours). When your weekly sleep efficiency is 95%, you increase your time in bed by 15 minutes for the next week each night.

Things to watch are: winding down before bedtime, keeping to a routine of a set bedtime and rising time and getting up and leaving your bedroom if you find that you're still awake after half-an-hour of interrupted sleep.

https://www.psychologytoday.com/blo...ral-therapy-insomnia-part-4-sleep-restriction

How long do you leave your room for? And are naps allowed?

 

[Pinkorchid]

I've also just been reading that it can take a few days for melatonin to make a difference for some people. So I'll keep taking that for a bit.

I had never heard of Melatonin but just read on the Boots website that it is only available on prescription and only prescribed for people over 55 is this right because I have seen it for sale on the internet for any one to buy

 

[oldsle]

I had never heard of Melatonin but just read on the Boots website that it is only available on prescription and only prescribed for people over 55 is this right because I have seen it for sale on the internet for any one to buy

Here in Canada it's available over the counter and is considered safe.