Another comprehensive article, thank you Annie. I have tried it all, except a sleep study as my partner says I don’t snore. I had limited success with CBTi but the process cleaned up my sleep hygiene. I finally relented and now take a mild dose (5mg) of Lexapro and a magnesium supplement called Calm and have good results with that. Occasionally I will take 100mg of Trazadone. I have refused to take drugs for so long but my doctor finally said that getting a good nights rest was much more beneficial than the downside to these drugs. I hope she is right. Do you have any thoughts on Trazadone?
Hi Lory, it sounds like you have done the work to fix your sleep. Everyone's solution will be different. Sleeping pills do have a role for some people and Trazadone is one that's safe and generally less addicitve. Using it to reset sleep is fine but you probably don't want to take it every night.
Thanks for all the information in this newsletter! About six months ago, I used your “How to talk to your doctor about HRT” newsletter to convince my PCP into giving me an estrogen prescription. A happy side effect is that I am sleeping better and longer than I have in years. Thank you!
thanks for focusing on this very important factor in total health!! What are your thoughts on weighted blankets. I have started using one and it has helped so far but would love to hear if there is any scientific data on this subject. Happy New Year!!
Hi Karen, there was actually an interesting study about weighted blankets in that they can increase your body's melatonin production. I don't know if that will pan out, but I personally have found them blanket to be helpful with sleep, especially falling asleep.
Thanks for this article, Annie! After serious struggles with insomnia over time, I have found it very helpful to stick to a schedule - even on the weekends - that includes bedtime, waking time, exercise and the times of day I eat (with a very early dinner seeming to help a lot). I also go to an open window, even on cold mornings, and get sunlight in my eyes first thing in the morning. I take progesterone, magnesium and a sleep gummy at night. I’d like to get off the gummy but don’t want to interrupt what’s working! It’s a combo with 5mg each of CBN, CBD & THC. Is there much evidence of negative side effects to long term use?
Hi Deb! It sounds like a good routine. I would be hesitant to change too. I wasn't able to find any long term data about safety of cannnabinoids long term. I think the immediate issue would that you can't sleep without the gummies. Perhaps choose a time this year to reduce the gummy dose very slowly (like by ⅓) and see how it goes.
Thank you so much for this (as always) helpful summary. You wrote "progesterone increases respiratory drive which may help with mild cases of OPA." Can you provide a little more detail here? I've done a quick search but don't understand what OPA or respiratory drive are. I'm currently debating whether to continue with oral progesterone and weighing the pros/cons- haven't heard of this one!
Hi E. Yes, of course. Thanks you for catching that--it was meant to be OSA or obstructive sleep apena. I just fixed it. Respiratory drive is the urge to take a deep breath. When you hold your breath, that drive takes over (driven by carbon dioxide in the brain) and you have to give in and take a breath. Progesterone makes one breathe more frequently and deeper. Any pregnant woman will probably notice that they are breathing a little faster than normal. It's a minor side effect of taking progesterone, but one that could help keep those airways open at night if one has a mild case of obstructive sleep apnea.
Better sleep is definitely something I would like to work on in 2024. I sometimes have issues waking up around 3 AM. Sometimes I feel my problems are related to stress and anxiety. I am going to try journaling. Also - Annie, what do you think about yoga nidra? I have read it can help better sleep?
Another comprehensive article, thank you Annie. I have tried it all, except a sleep study as my partner says I don’t snore. I had limited success with CBTi but the process cleaned up my sleep hygiene. I finally relented and now take a mild dose (5mg) of Lexapro and a magnesium supplement called Calm and have good results with that. Occasionally I will take 100mg of Trazadone. I have refused to take drugs for so long but my doctor finally said that getting a good nights rest was much more beneficial than the downside to these drugs. I hope she is right. Do you have any thoughts on Trazadone?
Hi Lory, it sounds like you have done the work to fix your sleep. Everyone's solution will be different. Sleeping pills do have a role for some people and Trazadone is one that's safe and generally less addicitve. Using it to reset sleep is fine but you probably don't want to take it every night.
Thanks for all the information in this newsletter! About six months ago, I used your “How to talk to your doctor about HRT” newsletter to convince my PCP into giving me an estrogen prescription. A happy side effect is that I am sleeping better and longer than I have in years. Thank you!
Amazing Michele! I am so happy the estrogen is working for you and that you are sleeping!
thanks for focusing on this very important factor in total health!! What are your thoughts on weighted blankets. I have started using one and it has helped so far but would love to hear if there is any scientific data on this subject. Happy New Year!!
Hi Karen, there was actually an interesting study about weighted blankets in that they can increase your body's melatonin production. I don't know if that will pan out, but I personally have found them blanket to be helpful with sleep, especially falling asleep.
Thanks for this article, Annie! After serious struggles with insomnia over time, I have found it very helpful to stick to a schedule - even on the weekends - that includes bedtime, waking time, exercise and the times of day I eat (with a very early dinner seeming to help a lot). I also go to an open window, even on cold mornings, and get sunlight in my eyes first thing in the morning. I take progesterone, magnesium and a sleep gummy at night. I’d like to get off the gummy but don’t want to interrupt what’s working! It’s a combo with 5mg each of CBN, CBD & THC. Is there much evidence of negative side effects to long term use?
Hi Deb! It sounds like a good routine. I would be hesitant to change too. I wasn't able to find any long term data about safety of cannnabinoids long term. I think the immediate issue would that you can't sleep without the gummies. Perhaps choose a time this year to reduce the gummy dose very slowly (like by ⅓) and see how it goes.
Thanks Annie!
Thank you so much for this (as always) helpful summary. You wrote "progesterone increases respiratory drive which may help with mild cases of OPA." Can you provide a little more detail here? I've done a quick search but don't understand what OPA or respiratory drive are. I'm currently debating whether to continue with oral progesterone and weighing the pros/cons- haven't heard of this one!
Hi E. Yes, of course. Thanks you for catching that--it was meant to be OSA or obstructive sleep apena. I just fixed it. Respiratory drive is the urge to take a deep breath. When you hold your breath, that drive takes over (driven by carbon dioxide in the brain) and you have to give in and take a breath. Progesterone makes one breathe more frequently and deeper. Any pregnant woman will probably notice that they are breathing a little faster than normal. It's a minor side effect of taking progesterone, but one that could help keep those airways open at night if one has a mild case of obstructive sleep apnea.
Makes sense. Thanks for clarifying!
Better sleep is definitely something I would like to work on in 2024. I sometimes have issues waking up around 3 AM. Sometimes I feel my problems are related to stress and anxiety. I am going to try journaling. Also - Annie, what do you think about yoga nidra? I have read it can help better sleep?