Guest writer Patricia Young was a Law Librarian for 20 years in Ottawa and Montreal, serving on the executive of the Canadian Association of Law Libraries in several positions including President. Pat then moved to Los Baños, Philippines. After volunteering for a few years, she discovered her true calling as a school librarian for grades Pre-K to 5. She and her husband retired to Vancouver in 2006.
My comment on Pam’s post about napping resulted in a flattering, though somewhat intimidating, suggestion to expand upon what I had written about my battles with chronic insomnia/sleeplessness. Thinking my tale of learning to cope might help a fellow sufferer, I agreed.
We have long been told that a good sleep, preferably seven to eight hours a night, is essential for good health. About 1990 I began to wake in the night and have difficulty returning to sleep. Back then missing even 30 minutes sleep seemed too long — particularly because I had to be on the road before 7 a.m. for an hour-long drive to my fairly stressful job in Montreal. Over the years this sleepless period expanded to as much as three hours several nights a week. According to SleepFoundation.org, insomnia lasting more than three months is considered chronic. I have completed my third decade!
SleepFoundation.org also cites studies indicating that from 30% to 48% of “older people” are affected.* Like many with this problem, I tried a variety of possible solutions, while avoiding drugs, but only added anxiety to my already too-long list of concerns. What was wrong with me? Why could I not sleep for a good solid eight hours as recommended?
Then, about five years ago, I tuned into CBC radio in the middle of an interview discussing circadian rhythms and changing sleep patterns. Until the industrial revolution wrought its changes, people would commonly go to bed when it became dark, sleep for about four hours (the first sleep), then awaken and do some quiet activity for an hour or two, finally returning to bed for another few hours (the second sleep). This segmented sleep was considered normal — perhaps a genetic trait — especially for peoples living where winter nights are long.
The observations started me thinking. By then I had retired and occasionally took an afternoon nap which, though helpful, contributed to my anxiety with feelings of guilt about napping. Eventually I concluded that what is right for some people might not be right for others, including me. I decided to cease the battle I had been fighting for 25 years.
Now when I wake in the night and cannot sleep, rather than lie there fretting and raising my anxiety levels as I try to fit into what is considered the norm, I rise after half an hour and read a book (any quiet activity will do) until I feel ready again for sleep. I call this my time of “restful wakefulness”. It generally works. I may still get only six hours sleep most nights, but the quality is better and, along with a 20-minute afternoon nap, gets me through the day quite nicely. Even more important, my anxiety about not sleeping “normally” is gone. As a bonus, I enjoy the pleasure of an hour or so of uninterrupted, guilt-free reading.
* When writing this article, I attempted to track down that CBC interview of years ago. Without success. Unsurprisingly, my attempt led to numerous studies of sleep patterns (biphasic, polyphasic and so on) by qualified professionals. Some suggest that waking up after a few hours of sleep may not be a disorder, as modern humans seem to think, but rather a return to a more natural pattern of segmented sleep. Accepting this premise can lessen distress and make falling back asleep easier for many. It certainly has for me. •
Karen Scraba says
Thanks for this great insight from Pat into challenges with insomnia. Always a good sleeper until recently, the last few months have been the beginning of my experience with insomnia. Taking on some challenging post-retirement work may have contributed to stress that, while fully employed, I was less cognizant of (like the proverbial frog in a heating pot of water). Her tips of rolling with it were recently echoed on CBC by Dr. Brian Goldman
https://www.cbc.ca/radio/whitecoat/brian-goldman-tips-better-sleep-insomnia-1.5823607
Thanks for the post, Pam, always enjoyable and informational!
Patricia Young says
Thanks for your kind and useful comments Karen. It is reassuring to hear that Dr. Goldman has been saying something along similar lines. Thanks especially for sending the CBC link. I look forward to hearing his tips! May your sleeps improve soon,
Pat
Nina says
Thank you for the post from Pat. Lately I have had what I thought was trouble sleeping. Waking at 3 am, getting up for an hour or two and then trying to sleep again. It seems I am getting enough rest, but sometimes have a “power nap” in the afternoon. I will no longer be concerned as maybe this is a new normal for me.
Patricia Young says
Thank you for writing Nina. Your situation sounds exactly like mine – including the bit about being concerned. Once I was able to let go of my anxiety, it really did make a big difference. Wishing you success in accepting a “new normal” and may you have more restful sleeps soon!
Pat
Tracy Ware says
For a good scholarly book on the subject, see Gayle Green’s “Insomnia.” It helped me to know that severe insomnia means more than 1 night without sleep. Apparently your ability to function deteriorates when that happens, but I have never had more than 1 sleepless night. Greene herself has experienced extreme insomnia, and her book records her frustration about getting medical help. Sometimes all you need to do is relax, but sometimes that is impossible to do.
Patricia Young says
Thank for writing Tracy. I have just checked the Vancouver Public Library and am delighted to see Gayle Greene’s book is available! After four or five nights with four or fewer hours of sleep, I certainly experienced noted deterioration of both mental and physical functioning. As you say, relaxation was impossible – until I learned to accept what was normal for me was different. It sounds as if you are among the group I have long envied. May this never change for you. Sweet Dreams!
Pat
Glen Wickens says
It would seem, Pat, that part of your struggle with insomnia involved trying to overcome the culturally determined belief that makes eight hours of uninterrupted sleep the norm. Very interesting to read how what used to be acceptable, segmented sleep, has allowed you to deal with insomnia. I don’t mind admitting that I often indulge in segmented waking, sometimes napping for more than an hour — guilt free.
Patricia Young says
Thanks, Glen, for writing. I like your concept of segmented waking. This is something I enjoy as well, with a nap of 30 minutes maximum breaking my waking hours – also guilt free. This said, I wonder into which category your night-time sleep falls: is it monophasic, biphasic or polyphasic? Whatever the case, it must be good as you seem to be a well-balanced and functioning individual. May all your sleeps be blissful.
Pat
Tanya Loretto says
I like the idea that this sleep pattern is normal…. Yes, it too helps to soften my understanding of night wakings. Thanks!
Patricia Young says
Hi Tanya, I like your use of the word “soften” to describe the change in your feelings about being wakeful in the night. It is a much better description of how I feel about dealing with anxiety over this. Thank you for this insight. May your sleeps be always restful.
Pam McPhail says
About once a week I toss, turn, fret and fail at returning to sleep. Your comment, Pat, about enjoying an hour of uninterrupted, guilt-free reading shines a new and welcome light on my restlessness. Perhaps, however, I should avoid taut and gripping mysteries at 3 a.m., as they tend to stimulate rather than relax.
Patricia Young says
How true. Thrillers, such as those by Jo Nesbo, might not be the best choice for periods of restful wakefulness – but I find mysteries like those by Thomas King or Donna Leon oddly comforting with their likeable characters and occasional touches of humour. They divert my attention and keep me reading – though the latter can prove to be problematic. Some books, fiction or non-fiction, are so interesting they become page-turners. I suddenly realise I have been reading contentedly for two hours. I hope you find the sort of reading that sends you happily to sleep.
Marilyn R Bowerman says
How reassuring to hear that others experience “wakefulness“ during the expected sleeping hours. This a a relatively recent experience for me. Sheer exhaustion during my working years caused me to fall into a full night’s sleep from the moment my head touched the pillow. Now in retirement when I wake in the early morning hours, after tossing and turning, sometimes after futile meditation, I gather myself up with a comfortable quilt and book. I like the image there are many of us, “night readers”. Once up out of bed, though, I am up until I take a mid afternoon nap. Thanks all for book and radio references and humorous notes. Perhaps the key is to find uninteresting books?
Patricia Young says
Your phrase “night readers” is appealing. It conjures up wonderful images of us all curled up in our nighties or jammies, sitting in the warm glow of a lamp, each with a book in her or his lap. Thanks for providing this happy thought.
Pat