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I’m struggling with terminal/maintainance insomnia since about 2,5 years. Most nights I seem to reach deeper sleep for 4 to 5h, after which I would wake up and only get into very light sleep with intense dreaming.
I had my blood levels checked for thyroid dysfunction etc. but everything seems fine. I tried all kinds of supps/sleep hygiene stuff, none of which have really helped. I guess it might be connected to my (minor) depression which started along with the insomnia. I took 10 and later 20mg escitalopram (cipralex) for about two months now which slighty helped with some symptoms of depression (ibs and rumination) but didn’t improve my sleep whatsoever.
Hello!
4-5 hours of deep sleep??? That’s way more than even the healthiest person gets! According to the sleep foundation, getting 55-97 mins is pretty typical, excerpt below. This means only one to one and half hours of deep sleep is normal so you are getting way more already. What then are you trying to fix? And then asking if doing sauna will fix an impossible or non-existent problem just doesn’t make a lot of sense.
Excerpt from From Sleep Foundation:
How Much Deep Sleep Do You Need?
To calculate how much deep sleep you need, first determine how much sleep you need overall. Most adults should aim for seven to nine hours of sleep each night. Between 13% and 23% of that time should be spent in deep sleep. If you get seven hours of sleep each night, then you spend approximately 55 to 97 minutes each night in deep sleep.
To a certain extent, the body self-regulates amounts of deep sleep. For example, you might spend more time in deep sleep if you are recovering from sleep deprivation or if you regularly experience short sleep, such as over the course of a work week.
Source: https://www.sleepfoundation.org/stages-of-sleep/deep-sleep
SSRI’s didn’t do much for me either when it came to sleep. Gabapentin and amitriptyline were extremely helpful with sleep because it addressed the rumination and sleep anxiety. Then as far as staying asleep, daytime activity helps a ton with that (walking, cardio, sauna, projects, etc).
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