Learn from my experience of struggle for good sleep, the reasons behind poor sleep and the fixes. It's also a story of failure with conventional sleep aids.
The Search for Restful Sleep
Sleep is a fundamental need for health and well-being, yet achieving deep, restful sleep can be elusive. Over the years, I’ve encountered persistent sleep struggles. It gradually intensified after retirement when the demands of my once hectic work life abruptly ceased. Resorting to a routine of working up to early hours in the morning further compounded the situation. Like many, I turned to conventional sleep aids in the hope of finding relief. This article outlines in brief my experiences, exploring the reasons for poor sleep and the ultimate failure with conventional sleep aids.
Reasons for Poor Sleep: Lifestyle Factors
Several aspects of my lifestyle and nature contributed to my persistent sleep issues. Some of you might find these applicable for you also, even if partially:
- An Overactive Mind: My mind is constantly active, always seeking new ideas and solutions. During nights, I work on my articles on my computer, intensely engaged. This mental stimulation often extends late into the night, sometimes keeping me awake until the early hours of the morning.
- Irregular Sleep Patterns: For decades, I’ve maintained a habit of sleeping late, often as late as 4 am. This irregular sleep schedule further disrupted my ability to fall and stay asleep if I go to bed early.
- Limited Physical Activity: Although I practice an hour of expert-trained Yoga daily, the rest of my day is spent on mental activities, which might not tire me out enough physically to induce sleep.
- Digestive Issues: Weak digestion and the additional problem of flatulence have also impacted my sleep quality.
- Sensitivity to Temperature: I can’t tolerate air-conditioned environments for long due to lung issues, which makes summer nights particularly challenging. Excessive heat disrupts digestion which in turn affects sleep quality badly. My sensitivity to temperature swings bothway: the temperature on my body must not rise above a certain degree or become cooler than a certain range.
- Sensitivity to noise: In a noisy environment I cannot sleep. My sleeping room must be noiseless. When I fall asleep during early morning and noise starts outside after a few hours, I am already in deep sleep and not affected by it.
- Sensitivity to light: I cannot sleep in a lighted room. Darker the room, better is the possibility for me to fall asleep. As I sleep late, I made special arrangement of double layered curtains on my windows to keep the room dark even when it is bright sunlight outside.
- Sensitivity to the speed of ceiling fan: This peculiarity of mine existed even in my younger days. I cannot sit, let alone sleep, directly under a ceiling fan running at high speed. In my room, I adjust the speed of my ceiling fan suitably for various seasons through the year.
- Sensitivity to softness of the mattress: This was a facet of my nature during my younger years as well. Recently, we went for a family trip and stayed in a high-end resort. On the very soft, too deep western style mattress, I couldn't sleep well for four days straight, returning home tired and irritated. I sleep best on a thin pure cotton-filled mattress spread over a flat hard bed.
- Sensitivity to quilts made up of artificial fibers: I can tolerate only pure cotton quilts or multiple cotton bed covers during the winters. The reason behind this possibly is, my sensitivity to static electricity charges that accumulate in artificial fiber quilts.
- Sensitivity to rich food during dinner: I can now take only light veg meal in my dinner. Rich masala preparation or any non-veg item disturbs my digestion which in turn disturbs my sleep. This is expected, as digestive system health and sleep mechanism are intimately linked together. This also implies, I take meals that are well-spaced so that at dinnertime I feel lightness in stomach and hungry.
- Sensitivity to crowded sleeping quarters: I cannot sleep in a crowded room any more. During our trekking trips in the mid-seventies I and my friends slept in our sleeping bags peacefully in a stable among the cows and even in a godown full of rats. Those were problem-free times. Sleeping in a dormitory is a strict no-no now.
- Aloneness (Not Loneliness): After retirement, I gradually stopped calling friends, reading newspapers, engaging on social platforms, attending social gatherings, and avoiding invitations. While I enjoyed my aloneness, focusing on my interests and work, it might have had its effects on my sleep. But now, that is no more a problem, rather it helps me to concentrate on more important issues in my life.
- Ageing: It is commonly known, ageing deteriorates sleep quality. Being nearly 73, ageing might have played an important role in my sleep problems. After careful assessment and analysis of the situations, I conclude: ageing didn't have a direct role in my sleep problems. Rather, ageing had increased my sensitivities significantly, and that impacted my sleep adversely.
My unusual lifestyle, natural tendencies, advanced age and numerous sensitivity factors created a certain recipe for poor sleep, leading me on a quest for effective medicinal sleep aids. That's how I have become a veteran (not an expert) on sleep issues.
Types of Sleep Problems
We won't discuss Insomnia which belongs to a different class. We'll assume you, just as me, are a normal person with a long-standing sleep problem that has the tendency to become more serious over time, impacting not only your health, but your performance and well-being as well. This implies, your sleep problem can be rectified. I have already managed it.
The most common forms of sleep problem and the quick-fixes I follow (you shouldn't follow without careful consideration, these are my fixes) are:
- Falling asleep itself is difficult, but after I fall asleep, I have a good sleep: A good and consistent sleep routine, along with adequate physical and mental activities during the day help. One or all of an overly worried mind, long duration talking over phone before going to bed, watching an exciting movie before sleep, working on computer before sleep should be behind this problem. Often, reading a book I love before retiring for the night helps. Even, a relaxed to and fro 15 minute walk inside my room helped.
- If I wake up during my sleep, further sleep eludes me: After waking up avoid light, don't open your eyes. If you need, go to the bathroom by feeling your way (like a blind person; after all, you know your own house) and after returning, take a sip of water to flop down on the bed again. It might help. Ensure to drink a regulated amount of water just before your sleep. Too much water will increase the need to wake up often and too less water will wake you up suddenly feeling very dry in your mouth.
- I stay awake throughout the night unable to fall asleep at all: I can tell you what I do. If I find I am unable to fall asleep for an hour, I get up from bed and start working through my new day routine as if it is morning. Natural sleep comes later and I control its duration. Follow a rule: if you have a problem in falling asleep itself, never ever take any sleep break during the day.
- My sleep generally falls short of the duration needed to wake up fresh, and I need to take a midday nap to make up the shortfall: Don't take the midday sleep break. Within a few days, you should be able to sleep for your full quota. Yes, there is something I call daily sleep quota that varies from person to person.
- Even if I sleep for long hours, I wake up feeling sleepy and groggy throughout the day: That is poor quality sleep. For me, the chief reason is my bad digestion. I know, if I take care of my digestion and burn up enough calories physically and mentally, I should have a refreshing sleep.
- My sleep is full of dreams that I remember sketchily even after waking up: This again is poor quality sleep. The more vividly you remember your dreams, poorer should be your sleep quality. Acidity and gas in stomach are the chief culprits. An event that disturbed you overmuch or suppressed worries may also cause this.
Mental stress may be behind most, if not all, of the above.
I have experienced all of the types and more. But during the last episode six months back, I found my sleep mechanism had gone completely haywire, somewhat akin to the imminent and severe climate destabilization. Nothing that I knew worked. Ultimately, I found a solution. It is a combination of actions and aids and it is working very well for the last two months. I expect it to be my solution for a good restful sleep over a long time.
Importance of medicinal support for good sleep
For years till a fateful night long back, I was taking Rivotril 0.5 prescribed by my heart specialist. That night, by chance I forgot to take it. When I woke up next morning from a full night's sleep, I felt I had no sleep at all. That was the worst kind of poor sleep I had ever experienced in spite of having a full night's sleep. And I was yet to enter the period of struggle with my sleep. I was convinced then, I must take a medicinal support for my sleep.
Later, when the real sleep problem made its presence felt, I concluded like any common person: I need more support of conventional medicines. Rivotril 0.5, changes in food habits or minor lifestyle teaks won't be enough. My search for the right medicine to get a good night's sleep started.
Trika 0.25: Initial Relief, Eventual Failure
My journey with sleep aids began with Trika 0.25, a mild sedative that offered some initial relief. For a while, it seemed like the answer to my sleepless nights, helping me finally rest. However, the failure with conventional sleep aids became evident as the effects of Trika diminished over time, leading me back to square one.
Melatonin 10 mg: Promising but Ultimately Ineffective
Following my experience with Trika, I turned to Melatonin 10 mg, a supplement recommended by my elder son. While Melatonin helped induce sleep, I often woke up feeling lethargic and fatigued, despite getting seven to ten hours of sleep. This experience highlighted the reasons for poor sleep that Melatonin could not address, leading to another failure with conventional sleep aids.
Experimenting with Lower Doses: Temporary Success
At my niece's suggestion, I tried lower doses of Melatonin, specifically two 1 mg tablets. Initially, this smaller dose seemed to improve my sleep quality. However, as time passed, their effectiveness waned, proving once again the limitations and eventual failure of conventional sleep aids in providing long-term relief.
Melatonin 3 mg Melts: A New Hope, Yet Inconsistent
My niece then introduced me to Melatonin 3 mg strips of Melts variety, which offered quality sleep without the lethargy associated with higher doses. However, difficulties in consistently procuring these strips and doubts about its long-term efficacy led to another disappointing failure with conventional sleep aids.
Alprax 0.5: Stronger Sedative, Greater Concerns
During a hospital stay, I forgot to take my Melatonin which I was still using finding no better alternative. I was prescribed Alprax 0.5, a stronger sedative. While it helped me sleep temporarily, the need to increase the dosage over time underscored the failure with conventional sleep aids, raising concerns about dependency and side effects.
Conclusion: Learning from Failure with Conventional Sleep Aids
My journey through various sleep aids has been marked by temporary relief and recurring frustration. Each solution worked for a time, but none provided the sustained, restorative sleep I needed. These experiences have led me to explore alternative options. I’ll discuss it later in this series. If you’ve faced similar challenges, you're not alone. In the series, I’ll share how a totally different approach finally helped me reclaim my deep sleep.
Explore More in This Series
This article is the first part of a comprehensive series on sleep and well-being. To dive deeper into the underlying causes of sleep problems and discover naturally effective solutions, explore the other articles in the series:
- Reasons for Poor Sleep and Failure with Conventional Sleep Aids.
- Modern Lifestyle Habits Badly Affect Your Natural Sleep.
- Health Risks of Poor Sleep: What You Can Do to Protect Yourself.
- Reconnect with nature for better sleep and improved well-being.
- Homeopathy Cure for Sleep Problems: My Journey to Restful Sleep.
- Take Power Naps for Brain Rejuvenation and Long-Term Brain Health.
Valuable Resources on Reasons for Poor Sleep and Failure with Conventional Sleep Aids
- 10 reasons you are unable to sleep
- 10 Reasons You’re Getting Poor Sleep
- Sleep aids: Understand options sold without a prescription
- What to Know About Over-the-Counter Sleep Aids
- Understanding the Side Effects of Sleeping Pills
- The Hidden Dangers of Sleeping Pills: Exploring Common Side Effects