'Mr Sandman': My journey with chronic insomnia

Mr Sandman: My journey with chronic insomnia Sandy Kalyan, a woman who has struggled with chronic insomnia for years, recently shared her personal experience with the condition. She described how she finds herself alphabetizing spices at 1 a.m., not due to any mental instability, but because of a persistent inability to fall asleep. Chronic insomnia, she explained, is a condition where the brain’s wake-promoting centers remain overly active, preventing the sleep centers from calming down. This leads to difficulties in initiating sleep and can result in daytime fatigue, poor concentration, and a general sense of exhaustion. Kalyan noted that approximately 60% of the population suffers from some form of sleep disorder, with chronic insomnia being one of the more common types. The condition can stem from various factors including stress, anxiety, physical discomfort, poor sleep habits, excessive caffeine or alcohol consumption, certain medications, and hormonal fluctuations, particularly in women undergoing menopause. Recent studies have also linked low levels of vitamin D to increased instances of insomnia. In an effort to understand the root cause of her insomnia, Kalyan attempted a method of elimination. She ruled out regular coffee consumption and occasional alcohol intake, though she acknowledged experiencing mild stress and anxiety. She also recalled the challenging period of menopause, which she described as something she prefers to forget. Despite these considerations, she found no clear single cause for her condition. As a result, she sought help from a sleep therapist, hoping to gain insight into her nightly struggles. During her sessions, the therapist introduced several techniques aimed at improving sleep quality. One such method involved counting backward from 100, a task Kalyan found difficult but eventually mastered. Another recommendation was the classic practice of counting sheep, although she quickly realized that visualizing sheep in the city was not straightforward. Her imagination took an unexpected turn as she imagined the animals being shorn, prompting further thoughts about wool production and even a brief consideration of knitting. Ultimately, she abandoned the sheep-counting approach and did not return to the therapist. The therapist also suggested alternative methods, such as guided meditation involving imagery of walking through a field while counting clouds, hypnosis, and the use of sleep candles. While these ideas intrigued Kalyan, she opted instead to explore natural remedies and lifestyle adjustments. She emphasized the importance of winding down before bed, suggesting that creating a routine at least one to two hours prior to sleep can significantly improve rest. This includes making a list of tasks for the following day and visualizing a structured plan. She also mentioned the value of organizing clothing and notes the night before to avoid last-minute chaos in the morning. Additionally, Kalyan experimented with traditional remedies such as chamomile tea and warm milk, acknowledging that while there is no scientific evidence supporting their effectiveness, the ritual itself might signal to the brain that it is time to sleep. She also considered magnesium supplements, both in pill form and as a topical application, though she has not yet tried the popular sleep gummies that are widely available in health stores. Despite the challenges of maintaining a consistent sleep schedule, Kalyan continues to search for effective strategies. She recognizes the role of technology in modern life, noting that avoiding screens for at least an hour before bed is ideal, though impractical given the reliance on smartphones for relaxation techniques like meditation or ambient sounds. Her journey highlights the complexity of managing chronic insomnia and the ongoing quest for personalized solutions.