Developing insomnia as a new user. Normal?

[italyhound]

Hello again.

I have developed insomnia now in the latter end of my first month of therapy - the variety where one cannot FALL asleep as opposed to popping up in the middle of the night wide awake.  

I think it may be because I have been having issues adjusting to CPAP and different mask trials.  I 'suspect' that my brain now expects to have trouble during sleep so I am now having a heck of a time actually getting to sleep.  Once I do (and it may be many hours after getting into bed - very very tired mind you), I tend to sleep and calm down.  It's odd that I am so sleepy but when I get all settled in, its like my brain is all of a sudden acting like it's on 2 cups of espresso!

I've tried different sleep aids that would normally knock me out cold - and it doesn't seem to work in the least which is why I think it is psychological since those sleep meds are powerful!  It all started within the last week.

Anyone experience this in their early going?  Any help out here?!

[SarcasticDave94]

I've had an insomnia situation that occurs a few times a week. I was prescribed a medication that helps in falling asleep. Note that some of my insomnia is based on extreme back pain that can prevent me from finding a comfortable sleep position.

It's possible your situation may improve with time. However, you could discuss this with your doctor to see if he or she has some suggestions.

[mesenteria]

Wow, that can't be a lot of fun!!   

Some tips or suggestions, unless they're already old and ineffective for you:

Get at least 30 minutes of pretty darned hefty aerobic exercise daily.  That means each day.  Strenuous walking, cycling, running, skating, skiing, games on a team...something that makes you sweat, have to cool down, and then get cleaned up to do something else your mind must contend with.  Don't do it after 1800 hrs, either.  Best early morning, even before breakfast, do it at noon while others eat (you can eat later or at your desk), or right after work.

Don't eat anything after 2100 hrs (9:00 pm).  Ideally, don't drink anything after about 7:00 pm, and be sure to void prior to retiring.

Don't use any screens.  No surfing.  No youtube.  No texting or...EGADS!!...work-related stuff.  Don't sleep with a pager or your phone at bedside.  None of this after 8:00 pm.

Have a hobby for distraction.  Get into it at least twice a week, and intensely.  Fix something. Paint something.  But it has to be something you love to do.

Take 10-20 mg of melatonin two or three times a week, never on consecutive nights.  You can habituate to melatonin the same way you can to nicotine.  You take it just before bed.  It's best taken on weekends when you know you can sleep in a bit to catch up, but going to be a bit earlier than normal so that you sleep longer is also an option during the week.  If you're retired...it's moot.

Not only is it important when you eat, but WHAT you eat.  Anything that has you belching with heartburn just before bed is a huge problem.  In fact, if you have GERD, gastric reflux, you'll have to address that as best you can.

I'm always flabbergasted by how many people drink coffee late in the day and into the evening.  Don't...if you do.  Even so-called 'decaffeinated' teas and coffees have some caffeine in them, and other compounds that contribute to GERD or arousals.  I also cautioned against drinking fluids after 7:00...remember?

And, not just coffee, but anything else that contains compounds that stimulate your brain, your central nervous system, or your kidneys.  Chocolate....yeah, I know....but just don't. Not later in the day.

Did I forget exercise?  Daily?

[Hydrangea]

I experienced that in my journey of adjusting to CPAP therapy and finally getting restful sleep. It was as if my body was saying "I'm finally feeling rested. I don't need to sleep."

Having a good sleep hygiene/routine helps with this. Sleep aids can help.

For me, I think I got tired from the insomnia, and then my body finally realized "Oh, right, I have to continue getting sleep in order to continue feeling rested." And then my body adapted.

I also agree with the suggestion to be productive and get some heavy exercise in the day. That'll help wear you out so your body is more inclined to go to sleep.