My experience with sleep restriction

I am currently on my third month of sleep restriction therapy. Unfortunately for the most part it has failed. A brief history: I was on 2 mg. Klon. for approximately 5 years for insomnia. I began a 2 month taper 10/1/11. I ended my taper 12/1/11. A bit fast perhaps but I seemed to tolerate it well. Two months after jumping, insomnia blindsided me. I went 7 full days with absolutely no sleep. I slipped and over the next 5 days I took a total of 2 mgs. of Klon. By the 6th of Feb I recommitted myself to abstinence and have been clear ever since.

 

By this time I had already heard of sleep restriction therapy and I decided to give it a chance. I was already practicing good sleep hygiene. On top of these measures I implemented a strict restriction protocol. I removed all clocks from my bedroom. I removed the television. Except for sleep I spent absolutely no time in my bedroom. Naps were out of the question(not that I could anyway). I religiously avoided caffeine, sugar,alcohol, and television. I was never "horizontal", except for attempts at sleep. I exercised 3-4 hrs. daily, though never past 4 pm. I disciplined my diet to include fruits, vegetables, lean meats and dairy, and whole grains.

 

As for my sleep schedule I decided to restrict my nightly time in bed to 4 hrs. Most sources recommend 5-6 hrs, but seeing as I was currently averaging 0-3 hrs. of sleep a night, i saw no benefit. I decided on 2 am to 6 am. As with sleep hygiene, after twenty minutes of attempted sleep, I would remove myself to a different room and read until tired. By 6 am I would start my day.

 

Long story short...it failed. I can say in all honesty that I followed the restriction guidelines with a monastic discipline. I fully committed myself. Falling asleep was rarely the issue(except those 0 sleep nights).Sleep maintenance was my problem. The underlying theory behind sleep restriction as an attempt to consolidate your total sleep is sound only if you are able to sleep at all. Sounds simple, but sleep restriction presupposes an ability on your part to sleep.

 

I have read that sleep restriction effectiveness is limited to those without an underlying pathology, i.e. physical pain, resless legs. If that is the case then maybe sleep restriction therapy is inappropriate for those suffering from withdrawal induced hyperarousal.

 

Obviously this is only one person's experience. For those who attempt sleep restriction, I wish you nothing but success.

wow mule that is really a bummer. I have put off sleep restriction because it is so difficult and is my last resort. I was told it works in 98% of people. I've been scared I'd be in the 2% like you. I have a terrible time falling asleep most nites. Every once in a while I can do it tho I don't know why. Like you, I do all the sleep etiquette. It doesn't seem to make a difference. I am not one to lie in bed for hours so I question how sleep restriction will help me. If I can't sleep I usually try melatonin which sometimes works. Otherwise I use unisom, but this is not what I want since I took 8 mos to get off temazapam for insomnia. I'm 17 mos drug free and my sleep is terrible. What can we do???

Another strange thing about me is that if I don't go to sleep in about 45min....in won't go to sleep at all. I know some people lie awake for hours and then fall asleep, that doesn't work for me. After being in bed for an hour and still not sleeping, I know I won't sleep at all without a supplement. I will be awake all nite. My brain must need some kind of help. This is just not natural to not be able to sleep at nite....or during the day.

I'm so sorry the sleep restriction isn't working. I know Jittery saw a sleep psychologist. Maybe we need to do that too.

Maltesmom, i'm sorry to hear about your issues also. Like you, I held out alot of hope for sleep restriction and for the longest time I didn't want to admit to myself what was becoming obvious. I was also very hesitant to post my experience for fear of souring someone on a therapy that seems to work for many. I hope that if you do try it, it works for you.

 

I have been seeing a sleep specialist who is equally perplexed. In the beginning of our doc/pat relationship he seemed to doubt the severity of my insomnia. He even suggested that perhaps I was involved in illicit drugs. Half a dozen drug tests and three nights in the overnight clinic has resulted in him telling me that I am perhaps the most intractable case he's seen. He was very helpful in the beginning, but as the months pass I sense his enthusiasm for helping me wane. He is strongly pushing medication, and frankly this may be my only option. This horror has cost me my job, my fiance, and most of my life savings.

 

For what it's worth Maltesmom, there's a 98% that you will be one of the lucky ones that restriction therapy helps. If you approach it with the same discipline that we all have exhibited by becoming benzo free, you're probably gonna be helped. I wish you well.

 

 

 

Oh gosh mule. I am so sorry for you but I sure do understand. I went to a sleep center but all they recommended was medication. I will try the sleep restriction but am dealing with some health issues first. Seems like I always have an excuse not to do it.

My family and friends just don't believe how bad my sleep problems are. My mother keeps telling me I will sleep when I'm tired enuf. Easy for her to say that....she is a great sleeper. Sure wish I took after her in that respect.

Each nite I think it is going to be ok, and every once in a while I can sleep. I'm not worrying, so it just must be something in my brain. I hope you figure this out. If you do, please let me know what works and I will do the same. I see so many people on this forum get back to sleeping normally. Why after 17 mos isn't this happening for me or you?

Hi mule50,

 

I'm sorry to hear about the sleep restriction not working for you.

 

Is your insomnia as bad as it was before the benzos, or much worse ? I'm guessing it is much worse. I was once where you were now. Doctors would tell me they had never seen anything like it and that I needed medication or I would never sleep again and die eventually. Unfortunately, nothing would ever work and put me to sleep.

 

Sleep restriction did bring back some of my sleep, although not as much as I had hoped. I have been almost 10 months off benzos and my sleep is still poor but it has improved, and I believe sleep restriction has played a big part in it. However, there were times when sleep restriction was either impossible due to my withdrawals, or it simply would have no effect whatsever. Personally, I can only benefit from it if my body allows. My sleep was always poor during my taper and even while on a stable benzo dose, but it became close to non existant after each of my cold turkey attempts and then again about 2 months off after a very slow taper. Currently, I'm getting 4 hours on average. Sometimes 5 or 6, other nights I don't sleep at all. Once I stay in bed longer than 6 hours, the total insomnia returns and I'm back to zero before I realise it. That's how I know I need to keep up with the sleep restriction, no matter what.

 

In conclusion, I would say sleep restriction has helped me but it didn't fulfill all its promises. I believe the reason for that is the benzo withdrawal. I can only imagine how well it would have worked if I hadn't touched a benzo.

 

maltesemom, I don't think there is something wrong in your brain other than the fact that is was conditioned to stay awake and the temporary damage that the sleeping pills did to it. At 17 months off, I believe sleep restriction is worth a try. I understand you are afraid because it's so brutal in the beginning, but you've probably suffered worse with the withdrawal and all.

 

Take care,

 

LC

Hi all,

 

I'm closing in on my one-year anniversary and am still struggling with sleep big time.  I tried sleep restriction and found it impossible.  It was just too torturous for me.  I have issues in addition to the benzo w/d that I've recently realized are contributing to the severe sleep problem, so sleep restriction is not the best way for me to go.  I'll be posting all about this in the next few days. 

 

If it's any consolation, I read in the last week, and I wish I could remember where because I'd like to share it with everyone, that someone who'd been off benzos for 2 1/2 years finally had their sleep return to normal.  They went from sleeping a few hours a night to gradually getting 7-8 hours, so there is hope!  I'm holding on to that.

 

Here is something I found that has been helpful for me.  I can't speak for how good this is for falling asleep as my problem is staying asleep.  For the latter I think it's pretty good--doesn't always work, but it usually lessens the time it takes me to return to sleep.

 

http://behavioraltech.org/downloads/sleepProtocol.pdf

 

Mal

 

 

Hi Mal. Sorry you are still  having sleep problems, like me. That is good news about someone finally being able to sleep. It does give me hope. I sure hoped I would be sleeping by now. Last nite and the nite before I had a couple glasses of wine and I did sleep...fragmented but I was happy to have it. I've pretty much stopped drinking but was out of town with friends and decided to try it.

Thanks LC for your information. I keep saying I'll try sleep restriction but I sure don't want to. I know it helps most people. It is just so hard to function with no sleep...not that I'm sleeping on my own. I don't know what I would do without unisom. After several days of no sleep, it really helps me. Just don't want to be addicted to it.

I sure hope we can all sleep tonite, but without the wine, tonite may not be easy.

Kathi

Hello  LC, Malcontentsia, and Maltesemom...I'd like to say that even though I personally received little or no benefit from sleep restriction, I'm still convinced it is a sound therapy and grounded in real science. I don't know if I truly am one of the rare unlucky ones who can't be helped with sleep restriction or if maybe my withdrawal is somehow interfering with it's effectiveness. I would however consider myself almost "cured" of my symptoms, save of course for this horrendous insomnia.

 

I have had sleep issues my entire life, but nothing compared to post benzo. Pre klon. I would average 5-6 hrs of broken sleep a night. This was adequate, but left me fatigued. Oh, to be able to return to those days. Now I average 10-15 hrs a week.

 

I will continue with sleep restriction, if for no other reason, it structures my day. I find it uncomfortable to be in bed when not sleeping. I also will probably reinstate  a nightly dose of Klon.

 

What can I say...it won. After 6.5 months I have lost my job, my relationship, and my savings. My health and sanity are in jeopardy. I have two elderly parents who depend on me. I just don't have another two years to be compromised.

 

I wish all of you better luck.

 

 

 

 

I have had insomnia since childhood.  That is how I got addicted to Ativan, and then Ativan combined with Alcohol.

 

Sleep restriction is a fancy way of saying "stay up late and wake up early."  For people with psychological insomnia, I am sure that works fine.  While I am tapering, that is my strategy, it provides structure and right now I am getting 3-4 hour a night, but that is due to that fact that I take most of my Valium at 9-10pm an then sleep from about 12-4am.  I am sure as I taper my evening dose I will be screwed.

 

I am convinced that with some people, insomnia is truly biological and there is no known "cure."  We lack enzyme #4562, or some other unidentifiable brain chemistry thing.  Benzos are the bandaid, but of course they do not work forever, and when they stop, you end up where we all are now.  Think about it.  As a society, we accept that depression is chemical, and there are a dozen drugs to treat it.  For the life of me I do not know why we cannot do the same thing for insomnia.

 

Before I was aware of how addicted to Ativan I was, I was seeing a psychiatrist for the insomnia.  There are lots of non-benzo meds that people can take that may help.  I had 3 years of success with Elavil, before I had to stop due to side effects and resumed Ativan.  There are other tricyclic antidepressants, and other meds like Trazodone and Surmontil.  (Google them and you will get a good description).  I might have had more success with those had I not been addicted to Ativan.

 

Now that I understand the consequences and effects of benzos and withdrawal, I am going ask my psychiatrist if he thinks it might be a good idea for me to try one of those things again before tapering my nighttime Valium any further.

 

Insomnia and its debilitating fatigue ruins lives, as surely as benzo and alcohol addiction.  I will not see my psychiatrist for a week, but I will post again when I do and let everyone know if anything works. 

 

PS  Before I ever took a benzo, I had delusions of grandeur.  If when this is over, you all elect me president, I will dedicate huge sums of money to eradicating benzos and finding a TRUE CURE for insomnia!!!

 

(Of course I think many of you are not from the US, but you can send campaign contributions 

I recently had a relapse where I used benzos over a 38 hour period after being benzo free for almost 3 months, I noticed that you too had a small relapse, were you ok afterward or did you get thrown back into full blown withdrawls? I am really hoping I have not ruined everything. In regards to sleeping I have found that melatonin and an antihistamine will at least help me sleep for a few hours.

You're right, the sleep restriction provides structure, and that is very important for a good sleep hygiene. There's more to it than just staying up late and getting up early.

 

Sure thing the withdrawal is interfering. I usually have many other symptoms when I'm in a wave apart from insomnia. Last night, I couldn't sleep a wink and it had withdrawal written all over it.

 

I also had 5-6 hours of broken sleep pre-benzos. If I hadn't stayed in bed for 8-9 hours each night, the broken sleep would have been solid and I probably wouldn't have felt the need to ask for a sleeping pill. I can function quite well on 5-6 hours, but I need to have it every night and not just once in a while.

 

I'm not sure if I'm buying the biological cause theory, although I have often wondered why some people can sleep like a baby with no effort at all, and others like us struggle all our lives. Chemical deficiencies in depressed people have never been proven, as far as I know. That's what the pharmaceutical industry wants us to believe, and we are buying it because pills are an easy solution. I'm sure antidepressants work for some insomniacs (not because of their chemical imbalances but rather because of the sedative properties of the pills that would sedate people with no depression as well), but they never did for me, and neither have antihistamines, melatonine or antipsychotics. All of this has turned me anti-medication and anti-psychiatry.

 

As long as I see my sleep improving over time, even if it's very slowly and hardly noticeable, I'll keep my faith that this nightmare will end some day. Months 3 and 4 I had zero sleep and 6 months later I can at least sleep for half a night on most nights (not counting last night).

 

Hi Ramcon and thanks for your comments. I feel very similar to you in my sleep situation. I have always had problems sleeping...tho mostly getting to sleep. In my younger days, if I could get to sleep I would be ok. Now that no longer applies. I took 8 mos to taper temazapam and ambien(luckily I stayed at relatively low doses over the 10 yrs I took them) It is now 17 mos off and I am just not able to sleep without unisom. I don't want to be hooked on unisom either.

I agree with you that for some of us there may be something missing in our brains. My father also has sleep problems and my mother sleeps like a log. There must be some explanation for why we can't sleep when we do everything to help us sleep. My sleep hygiene is great, but it doesn't seem to help me sleep. I am not worrying, like in my working days. I just get into bed relatively tired and think I will sleep and then I don't. I'm not stressing and I don't think it is psychological...its physical.

I'd vote for you for pres. if you promise to find a cure for insomnia. You'd probably be better than the 2 choices we have.

Suzieowner,

 

To whom were you addressing your question about a relapse?  I saw a post of someone who gave up, but not anyone who relapsed and went back off.

 

Melatonin and antihistamine are good and relatively safe options if they help.  As I said in my post, severe insomnia is every bit as dangerous as addiction and withdrawal, and should not be taken lightly.

Sorry to hear sleep restriction didn't work. Are there other health conditions that may be unknown or masking themselves? My insomnia began after a serious illness and subsequent use of medications, including Klon.

 

Sleep restriction took me about 3 weeks to finally be able to fall asleep free of meds or other natural relaxers (teas, etc). By about the 25th day on it I was able to get 4 hours uninterrupted. I am almost 45 days into it currently and get 4-6 hours overall on 1/2 the nights but still have my share of relapses. I also have other conditions as a result of illness and insomnia so it's all one big ride.

 

You might try a different sleep doctor and explain your story. When you go so long without sleep your body will adjust to what's going on and you just have to find the right way to retrain it just as it was trained to not sleep by the use of meds, etc we all take. Hang in there and don't stop searching for an answer. Your sanity, parents, and life are still worth it. Try!

I keep wondering how the Unisom is affecting your sleep, maltesemom. I would think it creates some sort of physical dependence, even if you skip a day here and there. Is there a way to stabilise your Unisom dosage and then withdraw gradually like the benzos, or am I comparing apples and oranges ?

 

Something is obviously keeping you awake, and personally, I don't think it is physical as in "something is missing in my brain". If you were able to sleep before, you should regain your sleep at some point. Most people lose a bit as they're aging. That's normal.

 

Given the extreme nature of your insomnia, I'd rather believe that your body was trained to stay awake and get going with very little sleep and that it needs to be reset. That on top of some residual withdrawal issues.

This is my first time to post on this site, and I have not read all of your post as of yet.  I will do so very soon.  You will see my history below.  I am getting about 3 to 5 hours a night, but it is mostly dream sleep as I am up 2 or 3 times each night.  My doc wants me to get some REM sleep, so he wants me go go back to 10 MG.  I do not want to do that however.  I will see him next week in the mean time I am holding at 9mg.  The thing that seemed to help me the most sounds a little simple, but it sure works for me.  About two hours before my bed time, which is 10:30 PM, I take a very hot bath, with some lavender - vinella bath oil.  I try to say in the bath for at least 20 minutes.  This will elevate your core body temp by about two degrees.  Then I get out, and get in my recliner with little or no clothes on.  All lights off during the cool down and bath except the candle.  I turn the ceiling fan on, and put a burning lavnder candle right next to me.  This will bring the core temp down about four degrees.  The lavender is suppose to relax you, and the temp drop is suppose to generate natural meletonin.  I normally fall asleep in the recliner for about an hour.  I then go to bed and usually sleep for 3 to 4 more hours.  I think at this time I get a little REM sleep, as I feel so much more relaxed during the day.  When I do not follow this procedure, I get about 3 hours of dream sleep.  With only 3 hours of sleep, I feel like crap the next day.  I am very sleepy, but can't nap if I wanted to, I am tired as heck, but cant seem to rest.  If any of you have tired this process, or try it in the future, please let me know how it goes.  So what if it takes two hours to get through it.  What are you doing anyway?  Hope you try it and have great results. 

On a positive note, after my first experience with V back in 1975, I returned to my normal sleep pattern.  I can not remember how long after I stopped V that the sleep returned, but it did. I was working out and running a lot back then. I was also having several drinks at night.  Not sure what I have done to my self over the years, but at 75 years of age, my doc says I am in the top 98 percentile of 75 year olds.  I would sure hate to see the bottom 2 percent.  Lets just pray that we all return to that wonderful 8 to 9 hours of solid sleep, with lots of REM time.  Best of luck.  I think we will all get there if we just stay the course.  Get this poison out of our systems.

I was just wondering.  Many people have stated that they are afraid to try sleep restriction because it is torture.  If you have insomnia, what real alternative is there?  Sleep restriction means you don't get into bed until very late so that what little sleep you do get brings you to morning.  It seems to me that the alternative is lying in bed sleepless.  Whether you believe in "sleep restriction" or not as a treatment for insomnia, it still makes sense not to toss and and turn and have whatever sleep you get bring you to morning.

 

Just my 2 cents.  But I am serious about my question to posters.  If you have insomnia, and you are not using sleep restriction, what are you doing now?

 

PS About my previous post about depression being chemical.  I agree whole heartedly with the poster who said that the pharmaciutical companies are taking advatage of this notion.  I also agree that they do not know what they are doing, and any med that works is pure blind luck.  I am not a doctor.  I am an engineer that has studied the human body.  But please trust me when I say that EVERY emotion you feel and action you execute is brain chemistry.  We are all sufferring because benzos messed up our GABA receptors.  Brain chemistry.  Insomiancs are fatigued because we cannot generate acetylcholine during sleep to give us energy during the day.  Brain chemistry.  I definitely believe that if science could put forth a genuine effort, we could understand this better and cure insomnia and many other condtions as well.

Thanks everyone for your input. LC I wish I could do without the unisom. I did last nite and got zero sleep. I did have a bit of dozing, but also felt wide awake. when I have a couple no sleep nights in a row I take unisom about midnight, after trying to sleep naturally. For a short period of time I was able to get 5 ish hrs of natural sleep. Wish I knew how or why. Now I seem to only sleep with unisom or wine but once in a while melatonin will work. I am tired/exhausted and don't know why I don't transition into sleep.

I've been giving it some thought and I do believe I have forced myself to stay awake at times and I probably should go to bed at 9 or 9:30 when I sometimes get sleepy. I force myself to stay awake till at least 10 because otherwise I will wake up at 3 or 4 and that is just too early to get up. I have a sleep window that is very short. If I don't go to sleep immediately when I feel a bit sleepy, then I lose it for the night. So strange. My husband is a great sleeper, so lucky. I have always had sleep trouble, but I don't remember it being this bad. I used to have 3 week periods where I wouldn't sleep. That's when the Dr. put me on temazapam. At first I only used it occasionally. Eventually it became every night for 10+ years.

I remember Jittery talking about the on/off switch for sleep. Maybe mine is stuck in on. Sleep restriction is supposed to help that. The reason I've been resisting it, is that when I get too tired, I use unisom so I can function. With Sleep restriction, you can't use anything and I will undoubtedly go for many nights without sleep. Not looking forward to that.

As far as the hot baths....I used to talk epsom salts baths for 20min. They did help a bit. They messed up my hair tho and made it curly so I don't do many any more. Maybe I'll go back and try again. Sometimes the Nighty Night tea helps...other times not.

Just so blasted frustrating not to be able to sleep after 8 mos of tapering and 17 mos off.

ramcon1, thanks for the clarification on the chemical things happening in our body. I admit my knowledge of the human body is limited. I guess what I meant to say is that the whole chemical balance theory is abused by pharma and psychiatry because they make a living of treating patients with pills. I strongly believe that introducing pills was the biggest mistake I ever made because they only work short-term, if they work at all, and they don't solve anything. The real chemical imbalances are created by introducing medication, as in the downregulating of the GABA receptors by benzodiazepines. And if emotions are all chemical, then I also think there is some kind of interaction between body and mind that makes it possible for the mind to control the body to some extent so that the right chemicals are produced at the right time.

 

maltesemom, I'm sorry to hear you're still struggling so hard with your sleep. Forgive me for saying this, but couldn't it be that you're only sleeping on the nights you use Unisom or wine because your body has become dependent on them ? It's just a thought, and I might have it wrong, but somehow it seems obvious to me. I wonder what other people think of this theory. You also mentioned Nighty Night tea. I would be careful with those teas as well, because most of them contain valerian, and valerian is said to work on the GABA receptors.

 

Sleep restriction is only hard the first week or so, and torture is a big word. I take that first week anytime over the suffering I had to go through during all of my 5 cold-turkeys (all inflicted by my doctors). Even during my Valium taper and afterwards, I had weeks and sometimes months that I felt worse than during that first week of the sleep restriction. It's all relative, I guess.

Interesting thoughts and ideas...mule --- I don't think you should give up.  Reinstating Klonopin would just cause more problems for a longer period of time.  I went through a period where I was only sleeping 2-8 hours a week and now I'm sleeping better.

 

For me, I haven't tried sleep restriction yet and I've just been trying to go to bed at generally the same time (give or take a few hours at night) and it seems to be helping.  I've also been taking tart cherry, which I'm not sure is helping or not.

 

About to go to sleep for the night..hoping I sleep well.  I slept the last 5 days so I'm happy about that. 

Hi Suziesowner, when I had my relapse I was very worried. I thought that I would be starting all over again.

 

I was fine. I recommitted myself to zero benzos and noticed no discernable uptick in symptoms. It was however small doses over a relatively short period of time. Don't let guilt eat you up. Try again and I think there's a good chance you won't even notice.

 

good luck

i think sleep restriction is good because it gets u on a schedule.  Although if u really have severe insomnia i personally dont think it does much,  but in saying a schedule is always good for sleep..  in my experience, and this is just my opinion.  When u obsess about not sleeping,, sometimes when u do a restriction it is magnifying the obvious.. I believe , like ramcon. i think thats his ID), I think some people along the way for some reason, whether it be something in their life or genetic just cant sleep.. For me what helped was to just accept it, instead of fighting it and thinking the next night u can beat it.  I tried to beat it for so long.  You think, why am i not sleeping,, its not rational.  Sleep is somethingthat should be natural and easy. When I decided to accept my chronic insomnia I started to sleep easier.  I slept at times without meds..because I knew if i needed it I would take it. Is it a crutch yes, but i will take it anyday over not sleeping for long periods of time.

 

Not sleeping can ruin your life. Although, some people might need to take something for sleep at times.  I dont think benzos are the right thing.  But honestly I dont think I can go the rest of my life not taking something.  I think I can go periods, but if I have a period of insomnia I will probably have to take something to get back on track.  I havent figured out what to take yet intermittently.  I am taking an antihistimine right now, but that might change.  I have taken clonidine in the past and i think that is a good one too.  If you can be disciplined to just take it when u need it , or your body will adjust.  I think that is the thing with most sleep meds, is if u take them consistently they change your brain chemistry and ur body will secondarly change physically to adjust.  I think it is different for everyone, and it is a dynamic thing.  You have to prepare every night, and relax, take baths, read, and wind down.. No coffee, dramatic movies etc. No negativity, if your spouse or family is causing stress, then shed it.. Understand your gut feelings and make yourself feel good inside.  Only "you" know what is going to make you feel safe and relaxed, and keep doing what you want. In saying all this nonsense, I have had insomnia for the longest time and done all this, and ive figured out that watching movies in bed helps me sleep..and doing a lot of things your not supposed to.. when i obsessed about it and did evrything i was supposed to i couldnt..so .. that goes against evrything. but it helps me.. So dont obsess about what your supposed to do, but what makes you feel comfortable..Basicly, live your life! ok, now that i have rambled, i am going to take a hot bath, and try 2 sleep.. thats my 2 cents on something i have battled for a long time, and i am winning.

I have taken .1 mg of clonadine the bp med for 9 days, that is not enough to cause dependence is it?

Thanks cochlea. I find that if I rotate different things I can usually get some sleep. Last nite I took melatonin at midnite. Got up for 20 min and then felt tired. I was able to go to sleep and slept 6 hrs. Sometimes melatonin really works for me...other times not at all. Last nite I had 2 glasses of wine and that usually really relaxes me and I can fall asleep. Didn't work last nite. Also my husband has been really crabby and that probably had some affect on my sleep.

I am doiing a sort of modified sleep restriction. I am going to bed at my normal time of 10 but I am getting up, if I can't fall asleep without about 45min.  It has worked for 2 nites but I've used melatonin both nites and wine.

cochlea I think we all have to do whatever we can find that works for us. We have to try many things. If watching tv works for you and you sleep, I think that is great. Lucky you discovered that. My friend says the same thing.

I pretty much do all the sleep hygiene things and they don't seem to make a difference....except caffeine. That definitely prevents sleep as does too much sugar or glutamate in food. Sometimes i'm sure that's the reason I don't sleep. You just don't know if it's in your food...especially from restaurants.

I slept last nite so I feel human again. Amazing how some sleep can help your brain and your attitude. I really don't think I am stressing about sleep when I go to bed. I feel relaxed, somehow I don't usually make that transition from relaxed, to sleep...without some supplement. So frustrating. I will keep trying.