Insomnia help

[hjayne19]

58 minutes ago, EvieJean said:

Yes I am going through that I fall asleep for a few hours than I’m up all night and I’ve lost so much weight I look like a skeleton the brain fog is causing me to think I have the start of dementia, I started taken Aleve am & pm but just read it contains gluten & I’m having trouble finding gluten-free over the counter med for sciatica I also get knee shots every 6 months & I'm being to think they might be triggering flare up’s this is a tough road to walk..I also have to care for my 95 year old mother who doesn’t understand what I’m dealing with & she’s in physically bad shape & is refusing home health care, my stress level is over the top so my dr. Gave me Alprazolam for my anxiety & I just read about it could be contaminated with gluten..I’m at my wits end

Hi @EvieJean

Im sorry you’re going through that. I also find it frustrating to navigate different medications. However, it sounds like you have some bad anxiety - I went through and am going through the same thing. One of the posts in this chain recommended a book to me called “a Life at Last” by Paul David. I can honestly say it changed my life. Once you stop trying to think and fix your way out of anxiety it can bring a lot of peace. I found by taking these methods and suggestions into my daily life it did in fact improve my sleep! I also did a full blood panel and found my vitamin d was on the lower end. So currently taking vitamin d and feeling alot better. It sounds like you’ve had repeated gluten exposure so your gut may be delayed in healing. I’m no expert by any means but I really suggest reading the book and hopefully it’s a start! 
 

 

58 minutes ago, EvieJean said:

Yes I am going through that I fall asleep for a few hours than I’m up all night and I’ve lost so much weight I look like a skeleton the brain fog is causing me to think I have the start of dementia, I started taken Aleve am & pm but just read it contains gluten & I’m having trouble finding gluten-free over the counter med for sciatica I also get knee shots every 6 months & I'm being to think they might be triggering flare up’s this is a tough road to walk..I also have to care for my 95 year old mother who doesn’t understand what I’m dealing with & she’s in physically bad shape & is refusing home health care, my stress level is over the top so my dr. Gave me Alprazolam for my anxiety & I just read about it could be contaminated with gluten..I’m at my wits end

Hi @EvieJean

Im sorry you’re going through that. I also find it frustrating to navigate different medications. However, it sounds like you have some bad anxiety - I went through and am going through the same thing. One of the posts in this chain recommended a book to me called “a Life at Last” by Paul David. I can honestly say it changed my life. Once you stop trying to think and fix your way out of anxiety it can bring a lot of peace. I found by taking these methods and suggestions into my daily life it did in fact improve my sleep! I also did a full blood panel and found my vitamin d was on the lower end. So currently taking vitamin d and feeling alot better. It sounds like you’ve had repeated gluten exposure so your gut may be delayed in healing. I’m no expert by any means but I really suggest reading the book and hopefully it’s a start! 
 

 

58 minutes ago, EvieJean said:

Yes I am going through that I fall asleep for a few hours than I’m up all night and I’ve lost so much weight I look like a skeleton the brain fog is causing me to think I have the start of dementia, I started taken Aleve am & pm but just read it contains gluten & I’m having trouble finding gluten-free over the counter med for sciatica I also get knee shots every 6 months & I'm being to think they might be triggering flare up’s this is a tough road to walk..I also have to care for my 95 year old mother who doesn’t understand what I’m dealing with & she’s in physically bad shape & is refusing home health care, my stress level is over the top so my dr. Gave me Alprazolam for my anxiety & I just read about it could be contaminated with gluten..I’m at my wits end

Hi @EvieJean

Im sorry you’re going through that. I also find it frustrating to navigate different medications. However, it sounds like you have some bad anxiety - I went through and am going through the same thing. One of the posts in this chain recommended a book to me called “a Life at Last” by Paul David. I can honestly say it changed my life. Once you stop trying to think and fix your way out of anxiety it can bring a lot of peace. I found by taking these methods and suggestions into my daily life it did in fact improve my sleep! I also did a full blood panel and found my vitamin d was on the lower end. So currently taking vitamin d and feeling alot better. It sounds like you’ve had repeated gluten exposure so your gut may be delayed in healing. I’m no expert by any means but I really suggest reading the book and hopefully it’s a start! 
 

 

58 minutes ago, EvieJean said:

Yes I am going through that I fall asleep for a few hours than I’m up all night and I’ve lost so much weight I look like a skeleton the brain fog is causing me to think I have the start of dementia, I started taken Aleve am & pm but just read it contains gluten & I’m having trouble finding gluten-free over the counter med for sciatica I also get knee shots every 6 months & I'm being to think they might be triggering flare up’s this is a tough road to walk..I also have to care for my 95 year old mother who doesn’t understand what I’m dealing with & she’s in physically bad shape & is refusing home health care, my stress level is over the top so my dr. Gave me Alprazolam for my anxiety & I just read about it could be contaminated with gluten..I’m at my wits end

Hi @EvieJean

Im sorry you’re going through that. I also find it frustrating to navigate different medications. However, it sounds like you have some bad anxiety - I went through and am going through the same thing. One of the posts in this chain recommended a book to me called “a Life at Last” by Paul David. I can honestly say it changed my life. Once you stop trying to think and fix your way out of anxiety it can bring a lot of peace. I found by taking these methods and suggestions into my daily life it did in fact improve my sleep! I also did a full blood panel and found my vitamin d was on the lower end. So currently taking vitamin d and feeling alot better. It sounds like you’ve had repeated gluten exposure so your gut may be delayed in healing. I’m no expert by any means but I really suggest reading the book and hopefully it’s a start! 
 

 

1 hour ago, EvieJean said:

Yes I am going through that I fall asleep for a few hours than I’m up all night and I’ve lost so much weight I look like a skeleton the brain fog is causing me to think I have the start of dementia, I started taken Aleve am & pm but just read it contains gluten & I’m having trouble finding gluten-free over the counter med for sciatica I also get knee shots every 6 months & I'm being to think they might be triggering flare up’s this is a tough road to walk..I also have to care for my 95 year old mother who doesn’t understand what I’m dealing with & she’s in physically bad shape & is refusing home health care, my stress level is over the top so my dr. Gave me Alprazolam for my anxiety & I just read about it could be contaminated with gluten..I’m at my wits end

@EvieJean

Im sorry you’re going through that. I also find it frustrating to navigate different medications. However, it sounds like you have some bad anxiety - I went through and am going through the same thing. One of the posts in this chain recommended a book to me called “a Life at Last” by Paul David. I can honestly say it changed my life. Once you stop trying to think and fix your way out of anxiety it can bring a lot of peace. I found by taking these methods and suggestions into my daily life it did in fact improve my sleep! I also did a full blood panel and found my vitamin d was on the lower end. So currently taking vitamin d and feeling alot better. It sounds like you’ve had repeated gluten exposure so your gut may be delayed in healing. I’m no expert by any means but I really suggest reading the book and hopefully it’s a start! 

[hjayne19]

1 hour ago, EvieJean said:

Yes I am going through that I fall asleep for a few hours than I’m up all night and I’ve lost so much weight I look like a skeleton the brain fog is causing me to think I have the start of dementia, I started taken Aleve am & pm but just read it contains gluten & I’m having trouble finding gluten-free over the counter med for sciatica I also get knee shots every 6 months & I'm being to think they might be triggering flare up’s this is a tough road to walk..I also have to care for my 95 year old mother who doesn’t understand what I’m dealing with & she’s in physically bad shape & is refusing home health care, my stress level is over the top so my dr. Gave me Alprazolam for my anxiety & I just read about it could be contaminated with gluten..I’m at my wits end

@EvieJean

Im sorry you’re going through that. I also find it frustrating to navigate different medications. However, it sounds like you have some bad anxiety - I went through and am going through the same thing. One of the posts in this chain recommended a book to me called “a Life at Last” by Paul David. I can honestly say it changed my life. Once you stop trying to think and fix your way out of anxiety it can bring a lot of peace. I found by taking these methods and suggestions into my daily life it did in fact improve my sleep! I also did a full blood panel and found my vitamin d was on the lower end. So currently taking vitamin d and feeling alot better. It sounds like you’ve had repeated gluten exposure so your gut may be delayed in healing. I’m no expert by any means but I really suggest reading the book and hopefully it’s a start! 

1 hour ago, EvieJean said:

Yes I am going through that I fall asleep for a few hours than I’m up all night and I’ve lost so much weight I look like a skeleton the brain fog is causing me to think I have the start of dementia, I started taken Aleve am & pm but just read it contains gluten & I’m having trouble finding gluten-free over the counter med for sciatica I also get knee shots every 6 months & I'm being to think they might be triggering flare up’s this is a tough road to walk..I also have to care for my 95 year old mother who doesn’t understand what I’m dealing with & she’s in physically bad shape & is refusing home health care, my stress level is over the top so my dr. Gave me Alprazolam for my anxiety & I just read about it could be contaminated with gluten..I’m at my wits end

@EvieJean

Im sorry you’re going through that. I also find it frustrating to navigate different medications. However, it sounds like you have some bad anxiety - I went through and am going through the same thing. One of the posts in this chain recommended a book to me called “a Life at Last” by Paul David. I can honestly say it changed my life. Once you stop trying to think and fix your way out of anxiety it can bring a lot of peace. I found by taking these methods and suggestions into my daily life it did in fact improve my sleep! I also did a full blood panel and found my vitamin d was on the lower end. So currently taking vitamin d and feeling alot better. It sounds like you’ve had repeated gluten exposure so your gut may be delayed in healing. I’m no expert by any means but I really suggest reading the book and hopefully it’s a start! 

[cristiana]

Hi @EvieJean

I was delighted to read @hjayne19's comments about A LIfe at Last as the book definitely helped me to understand how anxiety works.  

You may be suffering from vitamin and mineral deficiencies which will can contribute to and even cause anxiety. Have you had any tests done?  If you have and 'normal' results , do take a second look at the levels.  Low normal, for instance, in iron and B12, may still be causing you anxiety, so you may need to consider supplementation.  (If you do this, best talk to your GP, particularly regarding iron, as it needs regular monitoring. - too much in the blood can be dangerous)

When I was first diagnosed, my GP was happy when my ferritin levels were c. 11 n/gL (just on the cusp of our local normal lab readings) whereas a consultant I saw some months later for continuing mouth issues said, 'Far too low! and told me my levels should at least be at 40.   Another example is B12 -  in some countries a reading of 500 is considered the start of normal levels, in the UK normal range starts at 180 n/gL.  I feel much better when my B12 is at a higher level.

If you are feeling depressed and generally stressed I'd also consider reading Dr Steve Llardi's book The Depression Cure which looks at how incorporating a combination of physical exercise,  omega-3 fatty acids, natural sunlight exposure,  restorative sleep and social connectedness in your life can help you feel better.  I have given this book to many people who found it helpful, and a relative of mine who is a doctor thinks it is fantastic.  

The run up to my diagnosis and for some time afterwards I had terrible brain fog, insomnia and intrusive thoughts.  In time, with the supplementation, and also with the help of the above books, I did feel so much better.  I really hope that you can find some of these tips help you too, and remember, try to keep your diet as gluten free as you possibly can.  Also, please come back to us if you have any further questions.

Cristiana

 

 

Edited February 16 by cristiana

[cristiana]

PS... I help care for someone in their 90s, albeit part time, but have just been in hospital for a while with him and it has reminded me, even for someone in better physical shape, which I am now, thankfully, it can be very tough on one's health/sleep/mood.  I think what I am trying to say is you are going through a lot all at once, it is not surprising that you are not feeling 100 per cent.

Even if we love our relative to bits, and they love us, they often can't understand that we too have lives, and need to keep our houses, families and jobs in running order. Something has to give, but it's often the carer!  When an elderly loved one is resistant to change, it makes things even more exhausting.  Often it has taken a crisis for me to be able to introduce the help that has actually been needed for so long. 

It sounds as if you are doing an amazing job but can you get any support from any carers associations or other groups where you live, which might help?

 

Edited February 16 by cristiana

[knitty kitty]

There's more essential vitamins than B12 and Vitamin D!  

Thiamine is B1.  Thiamine deficiency causes insomnia. Thiamine deficiency causes changes in brain function resulting in anxiety, insomnia, depression and dementia.  The brain uses more thiamine when stressed emotionally or physically.  

Interesting Reading:

Subclinical Thiamine deficiency causes anxiety, insomnia and depression...

https://www.psychiatryredefined.org/running-on-empty-subclinical-thiamine-deficiency-is-common-and-causes-depression/#:~:text=Early signs of low thiamine,low appetite%2C and sleep disruption.

Clinical trial: B vitamins improve health in patients with coeliac disease living on a gluten-free diet

https://pubmed.ncbi.nlm.nih.gov/19154566/

Sleep and indolamine alterations induced by thiamine deficiency

https://pubmed.ncbi.nlm.nih.gov/6182942/

Thiamine deficiency-induced disruptions in the diurnal rhythm and regulation of body temperature in the rat

https://pubmed.ncbi.nlm.nih.gov/9804367/

[EvieJean]

Thank you for this information where would I find those vitamins 

[knitty kitty]

Thiamine and other B vitamins are available without a prescription, but it's always best to discuss supplementing with your doctor and dietician.  

I take Thiamine Hydrochloride, Benfotiamine, and Thiamine TTFD.  (Avoid Thiamine Mononitrate because it's not well absorbed or used by brain f bodies.)  Benfotiamine especially helps heal the gastrointestinal tract.  Thiamine TTFD is great for improving brain function and mood.  They all work to improve everything, but Thiamine TTFD through the blood brain barrier the easiest, so the brain starts working to control everything better.

Every form of Thiamine needs magnesium to make enzymes.  I like Magnesium Threonate which enters the brain more easily than other forms.  Low magnesium contributes to anxiety and depression. 

The eight B vitamins all work together, so a B Complex is a good idea.  Don't worry if it already has thiamine in it.  The B vitamins are water soluble and easily excreted.  

I get mine online.

Edited February 16 by knitty kitty
Typo correction

[cristiana]

17 hours ago, knitty kitty said:

There's more essential vitamins than B12 and Vitamin D!  

 

Totally agree, that is an excellent point. I tend to mention these vitamins and also ferritin, because in England (not sure about the rest of the UK) these are the tests generally offered routinely through our public health system.  It is unusual to be offered much more than that.

I was low normal/deficient in all three, and found that when I supplemented them all I felt better.  That said, my private nutritionist put me onto a very expensive broad spectrum supplement pill which no doubt went some way to address other deficiencies, and I took it into my own hands to take a supplement which contained all the B vitamins., too.  Interestingly, when I checked the supplements with my own GP a little while later she was very worried about the large doses of one particular vitamin that the broad spectrum supplement contained, so I came off the lot - although my gastroenterologist still has me take vitamin D.

[knitty kitty]

@cristiana, 

It's the same here, doctors check just Vitamin D and B12 routinely.  The blood tests for other B vitamins are so inaccurate, or expensive and time consuming, doctors tend to gloss over their importance.  

B vitamins are water soluble and easily excreted in urine.  Some people need to be careful with Pyridoxine B6 because they can store it longer than most due to genetics.  A symptom of Pyridoxine B6 deficiency is peripheral neuropathy.  Taking Pyridoxine B6 will relieve the neuropathy, but excess Pyridoxine can also cause peripheral neuropathy.  So, if neuropathy symptoms return, stop taking the Pyridoxine and it will resolve quickly as the excess Pyridoxine is used.  But the body still needs the other B vitamins, so taking them separately without Pyridoxine can be an option.  

If one is low in Vitamin D, one may also be low in the other fat soluble vitamins, A, E, and K.  Vitamin K is important to bone and circulatory  health.  Vitamin A helps improve the health of the intestine, eyes, skin and other mucus membranes.  Vitamin E helps our immune system stay healthy.  

Important minerals, iron, magnesium and calcium, as well as a dozen or so trace minerals are important, too.  They need the B vitamins to be utilized, too.  

Our gluten free diets can be low in B vitamins.  Our absorption can be affected for many years while we're healing.  Supplementing with B vitamins boosts our absorption and helps our bodies and our brains function at optimal levels.  

Hope this helps!

[cristiana]

Very helpful @knitty kitty.  Thank you. 

I am trying to remember what vitamin so alarmed my GP and I have a feeling it was A or E.  I remember reading the pills contained well over the 100 per cent RDA of whatever the vitamin was.

One thing I'd love to ask you that has always intrigued me.  One day when my anxiety was completely through the roof.  I 'felt the fear and did it anyway' - a phrase other anxiety sufferers may be aware of, which I found a powerful tool in my recovery -  and visited a friend's house, even though I felt so wretched.  For some reason I craved milk and drank two whole pints of milk in quick succession while I was with her - to this day I can't think why, because I don't usually drink milk 'neat' - I like it in tea or coffee, or hot chocolate.  But I distinctly remember within a couple of hours feeling absolutely fine again for quite a while.  I've often wondered was it down to this milk, which I've since understood contains quite decent levels of B12.  Would that have really worked so fast?

 

 

Edited February 19 by cristiana

[trents]

@cristiana, milk is also a good source of magnesium, another very important nutrient in nervous system/mood health.

[knitty kitty]

Happy to answer, @cristiana,

Too much of either Vitamin A or Vitamin E can have detrimental health effects, so doctors can be over cautious about their use.  However, both are important to health.  They act as antioxidants and help reduce inflammation.  Both Vitamins A and E have been shown to improve insomnia and body rhythm.   

Yes, I'm familiar with "feel the fear and do it anyway".  I made some poor decisions based on that philosophy as well.

Milk is high in B12, Vitamin A, Vitamin D, magnesium and calcium.  Vitamin A and Vitamin D are added to milk, especially to lower fat milks (skim milks), to replace the fat soluble vitamins lost in skimming (removal of naturally occurring fats and fat soluble vitamins found in whole milk).  

All these vitamins and minerals have been shown to improve major depressive symptoms by improving brain functions in various ways. Vitamin A and D work in tandem to lower inflammatory cytokines and regulate tight junction connections in the intestines.  Remember the gut brain axis, if our digestive system is unwell, our brain health suffers, too.  Vitamins A and D both help regulate the microbiome.  Low calcium or low magnesium can affect brain health resulting in depression and disrupted sleep.  Low Vitamin A can result in night blindness, one of the first symptoms of a Vitamin A deficiency.  

Yes, it's better to get these from dietary sources, however, if one has malabsorption issues as occurs in Celiac Disease (or with lactose intolerance or a reaction to casein) or consumes a poor diet (high in processed foods), then supplementation may be necessary in order to prevent permanent damage, and feel better sooner.

It's very hard to pinpoint just one vitamin or mineral to improve our health because our bodies are a cauldron of interdependent chemical reactions involving many different vitamins and minerals and organs going on all the time.  But, yes, health improvement can be that fast, if our bodies receive a sufficient amount of missing vitamins or minerals needed for certain chemical reactions that keep our bodies functioning properly.  

 

Interesting Reading:

https://ods.od.nih.gov/factsheets/VitaminE-Consumer/

Analysis of the concentration of vitamin E in erythrocytes of patients with celiac disease

https://pmc.ncbi.nlm.nih.gov/articles/PMC5209463/

Cerebellar syndrome in adult celiac disease with vitamin E deficiency

https://pubmed.ncbi.nlm.nih.gov/1950453/

 

https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

 

Impacts of vitamin A deficiency on biological rhythms: Insights from the literature

https://pmc.ncbi.nlm.nih.gov/articles/PMC9718491/

Effect of Vitamin E Supplementation on Chronic Insomnia Disorder in Postmenopausal Women: A Prospective, Double-Blinded Randomized Controlled Trial

https://pubmed.ncbi.nlm.nih.gov/36904186/

High prevalence of low dairy calcium intake and association with insomnia, anxiety, depression and musculoskeletal pain in university students from Jordan

https://pubmed.ncbi.nlm.nih.gov/32830623/

Vitamin A and vitamin D regulate the microbial complexity, barrier function and the mucosal immune responses to insure intestinal homeostasis

https://pmc.ncbi.nlm.nih.gov/articles/PMC6629036/

Dietary vitamin A modifies the gut microbiota and intestinal tissue transcriptome, impacting intestinal permeability and the release of inflammatory factors, thereby influencing Aβ pathology

https://pubmed.ncbi.nlm.nih.gov/38606018/

Association between dietary calcium and depression among American adults: National health and nutrition examination survey

https://pmc.ncbi.nlm.nih.gov/articles/PMC9948022/

Dietary magnesium intake affects the association between dietary vitamin A and depression: a cross-sectional study

https://pmc.ncbi.nlm.nih.gov/articles/PMC11996644/

[cristiana]

Thank you @knitty kitty x