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Question 18: Both my son J. and I suffer from insomnia--I'm probably worse than him but he may get worse as he enters his teens. The only thing I have found that helps is making sure I'm really calm (no stimulation) before I go to sleep and I also take low dose (10-20 mg.) of Elavil every evening. I recently started a new job and have found my insomnia has intensified greatly. I just can't stop my mind from racing with all the things I need to get done at work and elsewhere. I just tried self-hypnosis with no success. Do you have any jewels of wisdom in regards to insomnia. K.M., ON, Canada.

Hi K.M.:

Have you and/or your son ever consulted a sleep clinic, or gone to a psychologist who deals in sleep disorders? There are a number of good behavioural techniques that can work in lieu of or in combination with meds -- having a regular sleep schedule (even on weekends) using the bed only for sleep, not eating right before bed, etc. etc.

A technique on top of these I have found VERY useful for myself, because I too have the problem of getting my head to shut up long enough to lose consciousness, is a technique that many professionals out there condemn..................that is, to fall asleep reading or watching TV! I find that, in the case of a disinhibition disorder, when I focus on the TV or book this distracts my head from its many wanderings and itches long enough to allow myself to be lulled and drift off.

Basically I run with my alpha waves too.........if I'm on the couch and sleepiness overcomes me I don't think, "Oh! Time to go to bed" and rush upstairs and go through my rituals (do my teeth, etc.) because by then I've missed my wave and am no longer tired. I just allow myself to fall asleep on the couch (since I use the TVtechnique so much, I eventually put a TV into my room so that more often than not my 'waves' wash over me while in bed).

Finally, there's nothing like physical exertion to help too -- I usually work out in the evenings so that I am physically tired by the time my bedtime rolls around.......

Hope some of this helps K!

Thanks for writing,

Dr. Dunc.

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