Insomnia in Med School

This forum made possible through the generous support of SDN members, donors, and sponsors. Thank you.
Transformers

Transformers

Full Member
15+ Year Member
Joined
Jul 12, 2007
Messages
723
Reaction score
22
Not sure how to deal with this...meds (valerian, amtryptiline) put me sleep but I can't maintain sleep and wake up in a few hours and end up never geting restful sleep...this has been going in with months and everyday is a struggle and I fail in spite of avoiding taking naps/caffeine or meditating for an hour before bed (this is in align with working out and eating super healthy daily)...ive tried ambien in the past but its futile (it knocks me out but its never restful sleep)...its frustrating

Any recommendations?
Members don't see this ad.
 
Last edited:
I've never had trouble falling asleep, but here's a few things people have said helped them:

Don't nap during the day.
Exercise about an hour before you plan to sleep and don't use computers/phones after.
Don't do anything but have sex or sleep in your bedroom.
Don't lie down to sleep unless you're tired.
Count down from a hundred after you lie down to sleep - not a higher number, apparently because it requires more concentration :confused:

Hope this helps.
 
All the things Brain Bucket suggested are good. If you still have trouble I would try melatonin.

Also, most importantly, stay on a strict sleep schedule. Determine how many hours of sleep you need per night to function well throughout the day, and then always go to bed and wake up at about the same time.
 
Members don't see this ad :)
Hot shower before bed and changing the sheets regularly help a lot. Spray lavender essential oil on your sleep linens, also.

Melatonin gives me unpleasant dreams.
 
I'll give a +1 to melatonin.

I personally don't experience any adverse effects like weird dreams unless I stay up for an hour or so after taking it. I take it occasionally when I really need a good rest, have been up late studying/ ingesting caffeine and it's time to tap out, or during mild bouts of insomnia. I surely haven't found it habit forming and it leaves me with no groggy feeling in the morning.
 
  • Like
Reactions: 1 user
I have no trouble sleeping, usually. What I"ll do is put something over my eyes, for some reason that has a real calming effect and it makes it easier to sleep.

I've actually had the opposite problem, I get a decent amount of sleep a night, but I always seem to be tired, especially around the afternoon. I don't think it's normal, but I'm not sure what to do. Maybe it's from all the stress?
 
Anastomoses said:
Hot shower before bed and changing the sheets regularly help a lot. Spray lavender essential oil on your sleep linens, also.

Melatonin gives me unpleasant dreams.
Click to expand...

You just made me remember that it did that for me, too. Those were the freakiest dreams I've had in my entire life.

But anyhow. I've found that taking a good walk a few hours before bed helps me fall asleep readily. The melatonin also worked for making me very sleepy. If it doesn't give you highly disturbing dreams, that might do the trick.
 
If you are on the computer at night a lot, download f.lux. I'm convinced that it has had an effect on my ability to fall asleep.
 
  • Like
Reactions: 1 user
I would, as a lifelong insomniac, recommend seeing a sleep specialist. They can evaluate you for medical isssues that might be causing/contributing to your poor sleep, and are better informed on treatment options than your average GP. Mine prescribed a short-acting sleep aid, for example, that I could take if I woke up at 2 AM, say, but didn't need to be up until 6.
 
Transformers said:
Not sure how to deal with this...meds (valerian, amtryptiline) put me sleep but I can't maintain sleep and wake up in a few hours and end up never geting restful sleep...this has been going in with months and everyday is a struggle and I fail in spite of avoiding taking naps/caffeine or meditating for an hour before bed (this is in align with working out and eating super healthy daily)...ive tried ambien in the past but its futile (it knocks me out but its never restful sleep)...its frustrating

Any recommendations?
Click to expand...
Did you ever find a remedy for your insomnia? I've had this problem for months and can't seem to get over it even with medication.
 
Members don't see this ad :)
PathoTurnUp1865 said:
Did you ever find a remedy for your insomnia? I've had this problem for months and can't seem to get over it even with medication.
Click to expand...

I would give melatonin a shot. You have to make sure you take the proper dose, or it won't be effective.
 
In addition to all of the above, try some meditation or download Andrew Johnson on your phone. I always hated counting backwards from 100.
 
I've tried both and am even prescribed trazodone, yet I still wake up at 2 AM and can't go back to sleep until like 7. Not the best sleep schedule
 
I end up meditating from 3-330 AM. Still doesn't put me to sleep, my mind races too much. I usually just work on homework, or read a book.
 
+1 to f.lux

also i find doing cardio to make you physically more tired helps
 
Thing is I do all those things, still wake up in the middle of the night and can't go back to sleep. I'm going to see a sleep doctor over the break though.
 
  • Like
Reactions: 1 user
I use "f.lux" on my computer - it reduces the amount of blue light coming out of the screen in the evening. I never really noticed just how blue the screens are until i turn f.lux off
 
  • Like
Reactions: 1 users
Set your alarm for the same time every morning--but go to sleep whenever you want.

This causes your body to wake itself up on its own, so you're not tired during the day.
But you'll get tired more readily when night comes around, and you'll fall into a schedule.

Avoid naps at all costs, but they should be easy to avoid with this routine. I started it and went from napping nearly daily to never napping.
Also, should go without saying, but eliminate coffee entirely.
 
I had a huge problem with insomnia my first 2 years of med school. One thing that seemed to help me is to stop studying and relax for at least an hour before bedtime. It helps keep your mind from racing so much.
 
Depression/anxiety are big issues in med school and can manifest as chronic insomnia, among other sxs. Get screened with your pcp.
 
Transformers said:
Not sure how to deal with this...meds (valerian, amtryptiline) put me sleep but I can't maintain sleep and wake up in a few hours and end up never geting restful sleep...this has been going in with months and everyday is a struggle and I fail in spite of avoiding taking naps/caffeine or meditating for an hour before bed (this is in align with working out and eating super healthy daily)...ive tried ambien in the past but its futile (it knocks me out but its never restful sleep)...its frustrating

Any recommendations?
Click to expand...
1. Embrace this gift. You are living residents hours every day of your life. If you can practice making smart decisions in this state you are ahead of the game.
2. I'm not sure avoiding caffeine is necessary -- for most, caffeine really only wakes you up only for a while and then has a very sharp counter effect-- after 5-6 hours of that caffeine high you crash. I've known insomniacs who pound expresso and game this to their advantage.
3. A lot of sleep issues are psychological. If you are stressed about not falling asleep you won't sleep. While meditation is probably a step in the right direction, not stressing about being an insomniac or getting enough sleep will make a big difference. Your body will shut down to recharge eventually, when it needs to.
 
  • Like
Reactions: 1 user
I think my biggest problems are forcing my body to try to go to sleep earlier than it wants. My problem isn't falling asleep but staying asleep. My pcp had no idea how to treat it so he first prescribed amitryptiline, that made me feel like a zombie/depressed the day after. I then was prescribed trazodone, this worked for about 2 weeks, then I continued waking up. I've read a lot of books on sleep medicine, and I'm actually really interested in it and neuro because of my insomnia. I'm hoping I get to see a sleep specialist over the break to see if it is something more than just stress.
 
Went back to the doctor today, wanted to be referred to a sleep specialist, but he prescribed 1mg lunesta instead and told me to come back in two weeks. Has anyone had any experience with lunesta (positive/negative)? Also should I just bypass the primary care and call a sleep specialist? I don't have sleep apnea or restless leg syndrome. So would it even be worthwhile?
 
  • Like
Reactions: 1 user
There's no magic fix, but there's a bunch of good advice in this thread. Your best bet would be to find ways to destress, get some exercise, get some sunlight, eat well, and improve your sleep hygiene. The sooner you get a handle on this the better it will be since things are only going to get much worse before they have any hope of getting better.
 
You must log in or register to reply here.
Next unread thread

Similar threads

S
Insomnia 2nd semester
Replies
0
Views
363
sargon2123
S
N
Any fellow medical companeros get insomnia then just give up and study?
Replies
5
Views
860
Kahreek
K
rocketbooster
Middle-of-the-night insomnia in surgery rotation
Replies
6
Views
3K
TooMuchResearch
T
U
Insomnia in Medical School
Replies
14
Views
5K
Spidey
S
Top