Difficulty sleeping through the night

I sympathize with you Rod. I too suffer from an inadequate amount of sleep, and rise one-two-times per night to read. I had two sleep studies, one in 2015 and the tore 2023. iIn 2015, the respiratory doctor determined I did "qualify" for a CPAP, and I purchased one, with little help. I think the lab, the medical society and the CPAP equipment are in bed with one another, as initially, the first of the two sleep studies did not determine I needed one. In 2023, it was determined I didn't "qualify" for a CPAP. I then saw a sleep specialist, twice, yet very hard to book appointments. He had a few suggestions, one was an audio book, to listen to when awaken during the night, having it next to the bed on the nightstand. I tried that, but the book was too stimulating, and it didn't allow me to return to sleep. Due to their scheduling, I canceled further visits. One advice is possibly true, and you stated it at the end of your post: you might not need that much sleep. How do you operate during the day? Do you feel the need to take a nap? I am 69, extremely active in sports, and rarely take naps, only when I usher at an Arena, knowing I will arrive home late that night. Like you, my husband says I do not snore. I wish I had more advice for you, but it could be a part of your nightly routine.

Thanks for the reply. I was beginning to think that I was alone in this behavior. I've got this brilliant plan right now. I think I am just going to sleep when the spirit hits me in the day or night. I'm retired and I think maybe I'll just see where it's taking me. Reading had the same effect on me. I try to read boring material but I just can't stay with it, so I tried boring TV. Much easier to find suitable content there but still didn't help.

Hi Rod @rodkleiss, I'm not sure if you have seen this discussion but thought I would share it just in case.
--- Insomnia. What seems to help?: https://connect.mayoclinic.org/discussion/josephene-i-am-having-terrible-insomnia-as-well-nothing-seems-to-help/.

I've found what has helped me is keeping to a set schedule for sleeping as much as possible. Here are a couple of references with other suggestions that might be helpful:
--- Wake up to the importance of sleep: https://newsnetwork.mayoclinic.org/discussion/wake-up-to-the-importance-of-sleep/
--- Sleep tips: 6 steps to better sleep: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

Thanks John. I'll check it out.

I know about sleep hygiene, but I know 'me' better. I'm about to turn 72. I used to tell anyone who would ask that I sleep well, just not long. I'm an amateur astronomer, but I'm also active on my computer at night. Some might look at my record askance, but I am rarely in bed prior to 0100 hrs.

We have a hot tub, a small one for two people. I get into it last thing before bed each night. This time of year, I hear the wee froggies, the new ones, ribbetting away in the holler out back. Or, if it's windy, which it often is this time of year, the co-dominant Douglas fir across the way, with its twin spires towering up to 150 feet, make a loud croaking sound as the wind bends its two main trunks against each other. Or, it's clear, and I can enjoy making out the constellations and look at places where I know interesting objects exist if I could only see them unaided. The point is, the hot tub is a cue that the day is over. It warms the body, and then I cool as I towel myself off and put on my mouth-covering tape to prevent dry-mouth and mouth breathing while I use my CPAP machine (diagnosed with severe apnea in 2017 when I developed atrial fibrillation, or AF).

I don't go to bed until, and unless, I am tired and have begun to yawn. If I'm not feeling tired, I keep doing what my personality sez I should. So, that means I am abed at 0030 one night, but not until 0130 the next. Sleep coaches would recoil in horror to learn of my non-schedule, but that is what works for me.

I have yet another secret; I don't get up to void. Ever. I try to go to bed somewhat dehydrated, but even so I am blessed with a good pituitary gland that secrets lots of ADH (Anti-diuretic Hormone). When we are younger, our brains secrete more of it while we sleep so that WE DON'T awaken and disrupt our sleep pattern. Apparently, my pituitary doesn't know what year it is.

One other trick: build something. Or go through a process or method of many steps and pretend you're teaching someone about the steps, why they are important, and in what order they are to be done if it's important. You'll be surprised how effective that is to help you to drift off. You may still awaken in time if that's a part of your disordered sleep, but....you'll fall asleep.

I also pray. I say a prayer of gratitude when I have been there for a few minutes. I try hard to be inclusive and comprehensive, and to say in my mind a prayer that I would normally say aloud, perhaps in the company of others. That exercise will often bring on the first jerk, at which I turn from my back onto my side, and I'm gone within a minute or two.

A spa will cost you a few dollars, or you could go through the steps of cold-firing a steam locomotive and bringing the boiler up to operating pressure and temperature. Believe me, it's quite involved, and by the time you get to the sixth or seventh step, it's morning already.

Maybe you are experiencing rebound insomnia since you were using marijuana nightly for a few years. That is common when using any type of sleep aide. Your body becomes reliant and when it is taken away, your body has a hard time remembering how to fall and stay asleep. I agree that smoking is not a good habit for your body, but have you tried CBD/THC gummies? I read a study by the CDC that suggested up to 80% of people get help sleeping when they try this combination. However, like everything else, you can develop tolerance and dependence. I have had insomnia most of my life and I'm 65. I got great help taking 1mg of Klonopin at bedtime for 12 years and it was taken away when I turned 65 (slow taper) and I had horrible insomnia. I did all the behavioral things and Gummies were of some help, but not consistently, so I went to a Sleep Medicine Neurologist. Her belief was that we all need adequate sleep no matter what our age and if we aren't, there is a place for medication. I am now taking Lunesta and I am back to sleeping. Just stay on your journey and don't accept not sleeping. Insomnia has some of the same side effects as the medications that can help. I am a different person sleeping and all for the better. Good luck.

Rod, try Benadryl or a generic diphenhydramine. It works for alot of people! Or over the counter Unisom. Works well too. Good luck! It can be frustrating!

con123, if you don't mind me asking, what strength of Lunesta do you take? I tried 1mg and it was ineffective.

I'll keep that on my radar, thanks.

Thanks for the comments. Yes, I am really happy to be off the grass. While on it, the gummies had no effect on me, but now they're quite strong. They do help with the sleep, but there is a fog when I get up so they will only be for very occasional use. What are the long term effects of Lunesta?