In the last 3 or 4 years I have accumulated aberrations, physical and mental, that have prevented me from sleeping a full night. This has wreaked havoc on my energy and level of function.

So It all got worse, of course, after I came off of hormone replacement therapy. Slowly, laboriously, I have tackled each thing that interrupts my sleep. Here are my solutions and maybe some of you might find them useful:

HOT FLASHES
Ice packs (heavy duty kind you use in a cooler) encased in a plastic bag, wrapped In a towel, behind my pillow. Flip the pillow when the side gets hot. Most remedies that reduce these symptoms encourage hormone production and are not recommended for cancer patients.

SCIATICA/BACK/LEG PAIN AND SPASMS
A “bed lounger” that elevates my upper body while I sleep has totally eliminated my sciatica and leg pain that was escalating to a great degree. No more nightly pain and spasms. I also use a pillow under my knees. An automatic adjustable bed is also good, but this was a really cheap solution.

NASAL CONGESTION/SINUS HEADACHES/EYE PAIN
A saline nasal spray and a medicinal prescription spray (fluticasone) keep me from getting congested. I ignored a recommendation to get a prosthesis for sleep apnea (I have a mild case) because I knew I’d just tear it off in the middle of the night. I sometimes also use a tiny nostril separator.

NOCTURNAL PANIC ATTACKS/ANXIETY/VISIONS/NIGHTMARES
(yes, all of that)
I wasn't spooked during the day but not sleeping and being scared witless was draining my energy. These were getting really bad lately, probably because of the loss of my sis. Got to the point where I was afraid to go to bed. Sometimes I’d have as many as 4 panic attacks in one night. It was exhausting.

This has been totally handled
Some years ago I bought a meditation tape from Centerpointe which markets the Holosync program – this tape produces brain waves that link the right and left brain. The beneficial effects are what you might gain from years of tradidional meditation.

Centerpointe is a hard-sell outfit that swamps you with solicitations to “go to the next level”. The complete program might cost a couple of thousand if you kept going. I paid about $200 for the one tape and I ignored them after that. I loaded the CD into the computer, downloaded to my iPod and have been using it on and off in mid-day when I need to relax.

You are supposed to stay awake, eyes closed, while using it but some people fall asleep and I am one of them. When I use it, my focus increases, problem-solving is better, piano practice improves. I am just sharper.

In a Google search on nocturnal panic attacks, I learned that they can be triggered by sleep apnea and also the transition period from stage two to stage three sleep which typically occurs within the first 90 minutes of sleep. That was when I’d have my first attack. So instead of taking a time out in mid-day to do my meditation, I now wait till bedtime. I go to sleep with the tape. I have been doing this all week and have had no more panic, no more bizarre visions, waves of being engulfed by doom. I sleep through the night with perhaps one trip to the loo around 3 a.m. These brain wave patterns are normalizing the stages of sleep.

Cenerpointe has competitors. If anyone is interested, you can check out the competition too.

My New York friend, Sue, who is a therapist, had suggested a couple of anti-anxiety medications. These items have heavy-duty side effects. I am pleased to not have to resort to anything like that.

If any of these remedies help anyone else, I am pleased to offer them.

Xx, Teal