Diary of a Former Insomniac Part II:'

by Paulette Avery, R.N., M.S.N., I.B.C.L.C.

In last month's column, I began the story of my quest for answers about sleep disorders and a safe way to overcome my chronic insomnia. To briefly recap, I stopped taking prescription sleep medication due to concern about possible addiction, but needed to find a way to get some sleep. After seeing a neurologist, who found no physical problems to explain my poor sleep, I went to the Sleep Lab to be tested for sleep apnea.

After learning how to use the apnea monitoring machine, I returned home. Before bed, I attached probes to two of the fingers on my left hand and, using a Velcro strap, placed the small machine on my left forearm for the night. The next morning, I removed the equipment and returned to the Sleep Lab. A staff member retrieved the information recorded while I slept. "I have good news for you," she told me. "You don't have sleep apnea. The bad news is that we have nothing to offer you." Thus died the glimmer of hope within me that these experts might have a magic answer to solve my problem.'

I did obtain a brochure about insomnia. Along with other information was a section about psychophysiological insomnia. This occurs when someone who has had trouble sleeping begins worrying about not being able to sleep and, as a result, can't sleep. I realized this was a big part of my problem and decided to do what I could to change my belief about my ability to sleep well. Thus the title of this column declares me to be a former insomniac. I am determined to do my best to focus on my ability to get a good night's sleep.'

Several things have helped me to sleep well most nights. I try to follow a regular routine at bedtime to prepare my mind and body for sleep. My routine includes going to bed and getting up at approximately the same time each day. If I eat or drink anything containing caffeine, I try to do so before noon (watch out for large bowls of coffee ice cream after dinner!). It also helps to spend the last hour or so before bed reading or doing other soothing activities and avoiding stimulating TV programs or time at the computer. Keep the bedroom as dark as possible. Even small amounts of light such as LED readouts on a clock or radio can interfere with sleep. Avoid drinking too many liquids close to bed time to minimize the need to get up during the night. If you nap, do so before 3 p.m. and for an hour or less.

Another thing that has helped me is an herbal preparation containing several herbs and some melatonin. Although the effects are far less dramatic than my prescription, this seems to relax me and helps me to sleep better.

I still have my prescription sleep medicine, but have used it only rarely for the last few months. Thankfully, I no longer think I need it each night in order to sleep, but it is good to know it will work for me when I do choose to take it.

Paulette Avery is a registered nurse and a freelance writer who specializes in health issues.