How Can I stay Asleep Through the Night

Ted_Hutchinson

thetope wrote: »

I'm sorry to hear about your problem, i suffered for about two years with sleep problems and was diagnosed with fibromyalgia (i had many many aches and pains accompanying this) which was treated with anti depressants. however i had a particularly bad spate of back pain ....<snip....> perhaps using an eye mask and ear plugs? i find it really helps me

The connection between chronic pain and low vitamin d status is unequivocal.
In this thread I detail the research showing those who have low vitamin d status use twice as much pain killer for twice as long.

I list the research setting out the connection between low vitamin d status and fibromyalgia here.

I'm sure you are aware that the reasons antidepressants work as pain killers is because they act as anti inflammatory agents like Vitamin D3, omega 3 magnesium etc.

Using eye masks, like ensuring your bedroom as absolutely as dark as possible is sensible as it helps your pineal gland regulate the melatonin cycle. Even such trivial light sources as digital displays on the clock radio should be eliminated. It's probably worth lining your curtains and making sure no street lighting creeps in round the edges.

Terrylw1

For some people 4 hours is enough and they catknap later. This is especially true of older people but you seem to feel really bad for it which would suggest you are probably younger.

Exercise is excellent for deeper sleep. Do you do any aerobic exercise? It always helps me to sleep deeper for longer.

Zopiclone does help you get to sleep quicker, but it doesn't make you sleep if you are not tired. Also, you can't use it for too long as it is habit forming and it can hit some people quicker than others. Makes you feel horrible the next day as it seems to last at least 12 hours so would be zombie for possibly several hours.

Did you try valerian with hops? Hops belongs to the hypnotics family (with Zopiclone). Valerian doesn't work for some people until you have been on it for a few weeks.

Codswallop

I was so pleased to read Ted Hutchinson's recommendations as I discovered I had very low reserves of vitamin D. I have been taking vitamin D3 (the best absorbed form of vitamin D) for a fortnight now and I feel so different in myself, with more energy and pains in my pelvis that seem to have disappeared completely! loveandlight are you using the pc late at night? I truly believe that this disrupts the body's internal clock more than we realise, the light from the screen, for me at least, makes my brain very alert even if my body is aching and needing sleep. I completely echo what Ted has said about making sure that the room is dark, REALLY dark. Lined curtains are essential and use an eyemask too if you can. Are you seeing much sunlight during the day? Try and make sure you do, being in the sunlight indoors just isn't the same and although you can get a UV rays and a tan through a window, you can't absorb the essential vitamin D. Have you also tried eating something starchy immediately before sleeping? A turkey or banana sandwich is very sleep inducing. Some people also find that a bit of .. ahem..loving in the bedroom is very sleep inducing too! Personally I find that old tip about keeping a pen and pencil by the bed and writing a to do list before going to bed useful too. Once you have your day planned, you can sleep a lot easier. Best of luck with it, lack of sleep is awful but it can be conquered.

Sola

moneylover wrote: »

For me the best is doxylamine succinate 25mgs but you can only take them sporadically. I buy them over the net.

I take these occasionally too as a way of catching up when I need to (they can knock me out for 10 hours or more), but what really cracked it for me was regular daily exercise. I eat healthily and exercise between 6pm and 7pm every day as soon as I get in from work, and have found that my sleep has vastly improved over the past couple of months.

I understand your frustration; for years I'd wake in the dark and just know it was 3.50am without looking.

ailuro2

When winter comes my sleep starts to get disturbed, that's when I know my vitamin levels are low. MY skin starts to itch and I feel a bit listless during the day too.
Taking a multivitamin does help, but your sleep routine has to be taken care of too.

I agree with trying moving your bed in a different direction- as a child when I couldn't sleep I found that turning myself round in bed- ie head where feet should be always made me get off to sleep. I do the same now if I'm struggling to sleep, I'm not sure why it works though.

Going to bed and getting up at the same time EVERY day is very important to me, even at the weekends I get up at the same time,and go to bed about the same time. Aviod bright lights, caffeine, too much food, anything else you think stops you sleeping well. Set the alarm and lie in bed until it goes off. Even lying resting is refreshing your body. If you were still asleep when the alarm goes off, then go to bed about 20 minutes earlier. If you have been awake for quite a while when the alrm goes off, go to bed a little later.Repeat until you find how much sleep you need. This will be different in winter than in summer.

I agree with tiring yourself out aswell. Not too late or the exercise will wake your body up. A nice brisk walk for at least 30 minutes after tea should help.

Ted_Hutchinson

ailuro2 wrote: »

When winter comes my sleep starts to get disturbed, that's when I know my vitamin levels are low. MY skin starts to itch and I feel a bit listless during the day too.
Taking a multivitamin does help,

While I would not want to discourage anyone from taking a multivitamin/mineral we do have to recognise their limitations.
This research (conducted at lat 60, while the UK is all above lat 50 we do have some uk posters living also at that latitude,) shows in the winter outdoor exposure doesn't account for any Vit D, you could raise your vit d status 25.5 nmol/L with 2-3 servings of oily fish weekly, If we fortified dairy products (as is done in the USA/Canada) that could raise another 6.2 nmol/L or we may raise 14.5 nmol/L with a sun vacation during winter. Because of the inadequacy of the current RDA, vitamin d usage only raises status by 11.0 nmol/L with regular use.

UK adults average 40nmol/l in winter (older folk 23nmol/L) 80nmol/l is the threshold for achieving optimal calcium uptake and the 72% reduction in colon cancer incidence.

If you look at mutliminerals such as Zipvits you'll see the type of vitamin d used is D2 that is not absorbed/utilised by elderly people and where it is absorbed has only a25%- 33% the effect of D3.
Their magnesium is magnesium oxide the form least absorbed. Mg L-aspartate with B6 pyridoxine is best.
Their B12 is cyanocobalamin and we know that is not well absorbed or readily utilised Methylcobalamin is.

I could go on but the point is that to raise your vitamin d3 status you need EFFECTIVE amount of the most efficient form D3.
To raise magnesium status you need to use the forms that are BEST absorbed
To raise B12 it is pointless paying for and use the type that isn't utilised.
This isn't medical advice it is MONEYSAVING as it is a WASTE of time and MONEY buying/taking supplements that the latest research shows are NOT taken up and used effectively in the body.
Most vitamins/minerals are BEST absorbed/utitlised in their natural form from food which is why using The World's Healthiest Foods is so useful to make sure you get what you need. The FREE Nutrient profile of your diet will tell you (apart from Vitamin d where they are still using the RDA and we know that is ridiculous) where you may be short you don't have to buy Healthspans suggestions FIRST check with World's Healthiest foods to see where you could get those vitamins/minerals from then if really can't face that much dietary change try Iherb Vitaminlife Euvitaminservice Vitaminshoppe as they may well be cheaper, even after adding in the postage from the USA/EU)

It is a waste of money using forms of vitamins that have been proven to be ineffective or less effective.
D2 Ergocalciferol belongs in the garbage.
Magnesium Oxide is the least effective form of magnesium there are better more effective forms
B12 needs to be Methylcobalamin
so if you are taking a multivitamin/mineral it is necessary to check the small print of yours to see it contains the active effective forms and to use effective supplements if the multivit doesn't contain an effective amount of an effective form.

Although I expect most people know this now 400iu of vitamin D3 daily raises status by 9nmol/l. To raise your status from 40 -80 nmol/l requires SIGNIFICANTLY more than the RDA.

noonesperfect

Ted H - please can you recommend a good vitamin d supplement for my OH.
He spends much of his time indoors and exhibits many of the above symptoms - mainly increased sensitivity to pain and lack of sleep.

Ted_Hutchinson

noonesperfect wrote: »

Ted H - please can you recommend a good vitamin d supplement for my OH.
He spends much of his time indoors and exhibits many of the above symptoms - mainly increased sensitivity to pain and lack of sleep.

Slide 33 ( 00:17:19 )This slide shows the effect of 1000iu/daily bottom line and 5000iu/daily middle line where you can see living in OMAHA, and starting from approx 70nmol/l it takes 60 days to reach 130nmol/l
Living further North means our starting point now is likely to be 40nmol/l for those who went outside without sunscreen/block/spf cosmetics regularly in the summer, so it will take longer at 5000iu/daily/D3 and longer at 4000iu/d

Vitamin D 2000 softgels 360 $12.60 2 daily $26.60 with P&P
Vitamin D 2000 IU (D3)Softgel 120 8.80 2 daily $5.90 $12.90 incP&P

Iherb 2400iu 360 Softgels $17.14 inc P&P 11 or 12 of these each week would average 4000iu/d 2 daily for the next 8 weeks would raise status quicker.

Vitamin D 2000 IU - 120 Softgels - NOW FOODS - Item # 0367 € 7,38 Euro under € 30 a charge of € 3


Bio-tech 5000iu these are the ones I use 5 one week 6 the next to average 4000iu daily until April when there is UVB and free vitamin d when you can get out in the sun so probably just 2-3 week. These were £13.50 ish last time I ordered but apart from the ones I give away 250 last a long time.
Slide 76 ( 01:00:31 )for anyone wondering about the safety of this level Vieth explains and this slide shows, the research proving adverse events require 40,000iu (ten times the amount I suggest as a daily dose) is required for many months to raise status to over 350nmol/l to trigger hypercalcemia. Anything under 10,000iu/daily is a SAFE amount thus you can only benefit from using 4000-5000iu/d but taking this amount after April though to October, is a waste of money when you can go outside into the sun and get it for free.

PS I am not recommending the Boots 500iu D3 as the 50% off online offer has gone so it's just 3 of 2 so you get 180 for£5.98 but to take 4000iu requires 8 daily at [SIZE=+1]26.4p/d[/SIZE] so it's cheaper to import.

JennyW_2

suki1964 wrote: »

I feel for you as Im in the same boat and have been for the past 10 years or more. Four hours straight max and I feel like death for waking so early.

Funnily enough when we go on holiday I sleep like a log 8 or 10 hours no problem and half the day on a sun lounger so I really do think theres nothing physically wrong and its a physiological one

I'm exactly the same.

Go out like a light but never sleep right through, ALWAYS start to wake up from 3am ish.

When on holiday, sleep right through - it's bliss.

I think alot of my problem is that I have too much on my mind, even though I don't think I'm a worrier. I've just accepted it's the way I am

suki1964

Im really glad this thread was started. Reading it it really does seem to me a vit D supplement could be of some benefit, esp as I know I sleep well after a day in the sun.

And there I was thinking it was something I was just going to have to live with for the rest of my life