[jerrygwaltney]

Hello. As I've told Martin, I'm a relative novice on the computer so I get easily intimidated. I developed a vitamin B12 deficiency just as personal computers came into common use and my doctors either died or retired so that I got diagnosed too late and have permanent problems as a result. One result is that I've tried to do this insomnia treatment program on my own several times and was never able to complete it. I decided, after finding it online, to try it again this way. I've been trying to deal with insomnia for around forty years. I'm 65 years old and it seems to get worse with age….maybe partly because of my B12 problem. A lot of people claim to have problems with their sleep but don't really have a clue what true insomnia is. I'm looking forward to interacting with some people who actually realize what a true nightmare this problem is. Jerry G. here. Good to meet everyone.

[Georgina]

Hi Gerry,

Welcome to this site. You certainly have dealt with insomnia for a long time. You are so right about people not understanding what real insomnia is. They think that you just close your eyes and off you go to sleep. I didn't realize that the lack of B12 can cause sleep problems. Are you taking any medication for that? When I first enrolled in Martin's sleep training, I was so worried about not sleeping properly. That has changed and as a result my sleep is getting better. I still have nights of maybe 3 to 4 hours but then another night I may get 5 or 6. There was a time when I was lucky if I got 2 hours, so there is improvement. I swim three times a week and now that summer is here, I get out in the garden. The physical exercise helps to get me tired and ready for sleep. I used to detest going to bed but now it's okay.

[Martin Reed]

Hello Jerry

Good to see you on the forums. For someone who claims to be a novice on the computer, you've done a pretty good job so far!

I hope to see you contributing more around here and getting involved in some of the discussion topics (old and new). I'm sure you have a lot to share – and who knows, maybe you'll learn a thing or two from other members here, as well!

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

[craig50]

I agree. I am looking forward to learning and contributing also.

[jerrygwaltney]

Georgina is an inspiration. It took me a long time to get back to saying anything because I've been going through so much but physical exercise like Georgina's swimming makes a big difference. Drugs are not the answer. The fatigue has been leaving me so tired that I was always inactive, which made the insomnia worse. I had to find a website that got me to moving and I've even hired a personal therapist to help me to get off of Xanax as a sleep aid. Drugs lead to a vicious cycle, dependence and sometimes addictrion……just more problems.

I have a lot to do and I hope that improved physical activity will help.

[IngridS]

I have found that the more that you put into helping yourself, the more productive you will be. Drugs may be a quick fix. I am very grateful for the help Zopiclone has been for my sleep issues. It will help me get to sleep and get me “back to sleep” if I take it before 1:30am. It just does not improve how I feel the next day. I also don't want to depend on it for the rest of my life. It's great to be encouraged by others who have seen improvements in their sleep by other methods.

[jerrygwaltney]

I've come to the conclusion that, as I've been told, the medications that we take to help with our insomnia can diminish the quality of our sleep and leave us not really feeling so good the next day, even though the meds have helped us to get sleep. The quality of the sleep we get is very important and I always feel better when I get sleep without meds….even if it's less.

I'm really struggling with anxiety about not getting enough sleep, which keeps me returning to the use of meds (in my case, Xanax), but the Xanax keeps causing me to develop a tolerance where I need even more and as a result, I have another problem to contend with. My goal, and I'm slowly seeing the reality of drug use for insomnia, is that it just adds another problem to an already existing one, so I want to, one way or another, stop using meds and rely on more practical means of dealing with insomnia.

[IngridS]

The CBT program has emphasized the importance of positive sleep thoughts. One of which is to understand that the number of hours that you sleep is NOT critical. Your body will make up for this. Less sleep will mostly effect your “mood” but does not greatly effect your ability to function. I have found this to be mostly true. Not lying in bed in the morning, because of “feeling tired” has stopped me from getting to the gym classes. Now, I “have to get up earlier” with the CBT program. I make it to my gym classes and really do feel better. I have also cut back on my sleeping pills (after 7 years). Well I still need to keep at it, but I feel quite positive.

[jerrygwaltney]

You seem to be moving in the right direction. I am slowly learning this truth about being able to function with less sleep. I've worried about it and feared getting too little sleep for years but you are right. We can manage on less sleep. You're also right to try to not only cut back but to ultimately eliminate drugs used for sleep. They've resulted in even more trouble for me.

[WeeBirdy]

Hi Jerry,

You seem to have a similar problem to me, long term sleep problems and a sleeping pill habit.

I have been making progress and agree that you do find that you can manage on a small amount of sleep. I think much of the problem is the anxiety of not coping the next day due to tiredness, when in fact it is the anxiety that is the problem maybe more than the actual sleep loss.

I struggle to stay awake in the evenings, does anyone have any ideas?

Anne

[jerrygwaltney]

My really big problem with sleep loss is fatigue. If you give in to it, the insomnia just gets worse….but that's not so easy to do…to just keep going despite the fatigue. Does anyone have any suggestions about how to deal with the fatigue? That's been my real roadblock to getting past this…just getting so tired that I am less active. I'm doing better but it's still a problem for me.

[IngridS]

Unfortunately I got maybe a few hours sleep last night. This morning I listened to my “Guided Relaxation” program (CBT). I even listened to a second one I have, with Hawaiian Slack Key Guitar music and ocean wave sounds. The focus is on relaxing each body part and deep abdominal breathing. The key is also taking the time to do this. I find it gives me energy that I didn't have when getting out of bed. We seem to think that “adrenalin” and caffeine helps to give us energy. Those things actually just “wire” us and keep us chronically fatigued. Our brain needs OXYGEN more than anything. Relaxing our muscles and slow, deep breathing allows us to get that oxygen up there and to all the rest of our body.

Hope this helps! It helps me.

[WeeBirdy]

Yes, I've found relaxation tapes help my sleep. I have a 40 minute one by Jon Kabat Zin which I try t remember to do regularly during the day – 40 minutes is looooong but it takes me about 15 mins to calm my brain down. If do it in the evening I doze off during it!

Jerry, are you getting exercise? I try to walk most days and I feel much more energized, I've been doing that for a few months now. I walk for about an hour.

I live in the countryside so I just put on boots and go out.

Anne

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