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@tiger55, I'm listening to an audio book titled "Why We Sleep-Unlocking the Power of Sleep and Dreams." (I often doze off, listening to it ;) If you think you are not interested in the whole book, I recommend Chapter 5, changes in sleep across the lifespan. The section on older adults applies to many of us. The myth is that since we olders often sleep less, that we need less sleep. NOT! A sleep specialist can suggest non-drug options suitable for you; even your regular doctor may be able to help.
There are many strategies I use to go to--and fall back--asleep. There are free not-so-famous audio books read by volunteers (LibriVox). Pick topics that are only mildly interesting with completely un-exciting delivery. I'm listening to "A Woman's Journey Round the World." I rarely make it to the end of the chapter awake because of the dull style of writing. (podcast name: LibriVox Audiobooks)
Also, I listen to the free version of a podcast, "Sleep With Me." The narrator chooses a very slightly interesting topic, sprinkles in a smidge of goofy humor and then meanders all over the place, reads from Wikipedia, and other such non-attention getting behavior. 30 minutes is usually enough for me. I might listen to a couple different ones in a more restless night.
Sleep is a powerful healer and protector for mind and body. I hope you keep searching to find what combination of strategies will work for you.
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anonymous828521 Dec 2018
Wow☺that's great info, thanks. Will look into it.
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If I am traveling across time zones I take Ambien, otherwise time-release melatonin. No trouble at all falling asleep, but since my retirement at age 66, I started waking between 4-5 a.m. and couldn't get back to sleep. Even with the time release melatonin, I wake up in early morning, but then I get back to sleep within 10-15 minutes. Our biological clocks just don't work the way they did when we were younger!
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anonymous828521 Dec 2018
Agree, it's something about aging. But maybe I don't exercize enough. I hate exercize, lol, but I'm active & on the move every day.✌
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A very intelligent, Savant really, wrote that she had to stay up at least until midnight to stay asleep until a decent morning hour.

To set one's biological clock, either go to bed one hour earlier, or one hour later; depending on when you want to get up. Finally, keep a routine, it takes awhile of set bedtimes to develop a routine.

Do not distress oneself if the occasional middle of the night wake up occurs.
Keep your set routine.

We have only ourselves to blame if we act like wayward children waking and sleeping whenever we want. The body will respond to that mistreatment.

The only thing caregivers have left, is to blame their mothers.
Yeah, it was the Mom's fault, she fell out of bed. True.
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anonymous828521 Dec 2018
Thats true☺, but I did read something about "Polyphasic sleep" once. Also, 'sleep chronotherapy' is being used to treat depression. (It's not for everyone, but it's a drug-free option).☺
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Judging by the number of responses I think there are a lot of people awake in the middle of the night. My one bit of advice is don't get up to go pee when you wake up unless you really, really have to because you will start to need to go at the same time every night.
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anonymous828521 Dec 2018
Yep, I sometimes get up twice! (Sigh). (Could be due to a medical condition I have though). I have to find a comfortable way to live with my idiosyncrasies.💞🙋
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Since menopause, it's been a weird ride, lol.
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JannSimspon Dec 2018
Another reason to try Magnesium. Menopause depletes our natural stores of magnesium. 👍🏻
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you guys are👍great. Thank you for sharing such good insights✌
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Try melatonin 5mg . It’s a natural remedy to help you sleep 😴
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Buy a kindle and put some favorite books in it. I’ve awakened around three most nights for many years. It is a wonderful time to enjoy the silence and lose myself in reading I love. It’s sometimes only 20 or 30 minutes. I turn it off get comfortable and go right back to sleep
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anonymous828521 Dec 2018
Yes, I've never had a kindle, but I'm willing to give it a shot! ☺
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When you awaken do not do anything to stimulate the brain because you won't get back to sleep - if you feel you need to get up & want to read then make it non-stimulating - read the instruction book from an appliance [the printer, fridge, coffee maker] or a book you have already read as you won't be trying to find out 'who dun it'

Waking during the night is normal in the human species - they used to call it the first & second sleep - in days of old that was when the fire was fed to be ready for morning, when kids were taken out to pee and other chores then back to sleep again - it was thought at one time that was when babies should be conceived

If you can get back to sleep immediately then there is no problem but the fact you mention it means that you are not just rolling over but staying awake for a while & that is the issue to be addressed - there are many ways so maybe now is the time to set up a 'back to sleep routine' that you can use when it arises - this should researched as to what is best for you & it might take a few tries
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anonymous828521 Dec 2018
True, I had a few tricks that were working, but they would fizzle out after a few months. Seems good to try the ideas I've gotten here, they're so interesting.
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Tiger. Glad to see your note. I have the same situation. I am retired military. Thought I was back in the old days. I see we are not alone in the hours we now keep. It goes with the challenge/opportunity to help our loved one! That's okay. Thanks for your note.
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anonymous828521 Dec 2018
☺🙋
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Same thing for my 93 year old Dad...I give him melatonin 10 to 15 mg. Start with 5mg and if he still wakes up give him more the next night to adjust the time when he wakes up more on your time. Really Really Helps being the only family caregiver that lives with him and I am 60 as well.
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anonymous828521 Dec 2018
✌thanks, I tried the melatonin.
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For anyone who hasn't tried it, I'd like to recommend melatonin cream to rub on the carotid arteries of the neck leading to the brain when you wake up at early morning hours. It really helps me get back to sleep. I don't have any trouble falling asleep around 10:30-11:00 pm. But if I wake up in early A. M. have a lot of problem going back to sleep unless I apply melatonin cream.
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anonymous828521 Jan 2019
I never heard of that but will have to get some! Thanks.
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When i wake up and think i wont go back to sleep i eat a packet of austin peanut butter cheese crackers/read a little ... in bed/go back to sleep. Takes about 20-30 mins. Placebo ??? I dont care. Works for me :)
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anonymous828521 Jan 2019
😋 yum, I love those! (True that we can wake up due to hunger). Thanks.
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It's tough and rather unpredictable to awaken at 2:45, 3:45, etc, One thing that mostly works for me (at 65) is to redo the bedtime routine: use the privy, stretch and yawn, read for maybe 20 minutes on my Kindle, and pay attention to the sleepy feelings, rather than charge ahead reading, ha! This strategy usually works.

Other times when the brain wakes up thinking about problems, it's like having a bucket of cold water dumped over the head. I'm awake and there's no way out but through, after about 90 minutes when the sleep cycle says "sleepy" once more.

I used to take Melatonin but after reading "lasts 4 hours" I found that, sure enough, I'd awaken 4 hours later, to the dot. That's probably the ability that the brain has to take "suggestions" about when to wake up. I don't take anything now. I hope anything here gives a clue to getting a peaceful night. :)
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