SkyWolf

I've heard melatonin mentioned quite a bit on here for sleep. I remember trying it some years back... it worked for a while, but it started helping less and less. I was advised to up the dosage, but you can only up it so much.

Has anyone else experienced this? What did you do? Did going off of it for a while (or on your days off) help keep your tolerance for it about the same?

fwiw, I'm not flying just yet. I need to be off what I'm on now for sleep induction before I can seek a medical.

Coto Pilot

Melatonin has worked well for me, but I don't take it every night. I will take up to three at a time and I think they might be 3 mg each. I also take ambien occassionally, but don't want to develop a dependance on anything. I routinely go to bed around 9 and wake up around 1:30 then get little additional sleep until getting out of bed around 5:15. This getting old thing sucks, we just went and spent $4k on a tempurpedic bed they are delivering tomorrow, hopefully that helps.

rickair7777

You will definititely develop resistance if you use it over the long term.

I only use to go to bed early for an occasional early show, or if I'm doing some flip-flop schedule for the military, but never more than 2-3 nights (days) in a row.

satpak77

I have found that splitting half of a 3MG pill (making it 1.5MG, duh...) and crushing it up into a glass of water, and drinking it 30 MIN before "target sleep time" works very well.

Not noticed any "dependence" per se. I know it works pretty good.

I don't know about others, but after flying or tending to flight duties for 8+ hours, I can still be pretty pumped up altho physically drained at the end of a day. My mind is still active, just coming off that last ILS.

sometimes melatonin helps versus toss and turn and not get any decent sleep.

UAL T38 Phlyer

Never used melatonin, but I have a suggestion:

I find if I try to study my OpSpecs, I'm out like a light in 5 minutes....every time.

Not kidding...page three has a permanent imprint of my forehead on it.

throttleweenie

I've had a lot of sleep problems since about 20 years ago (married my first wife), and lasted for a long time. Melatonin just gave me wild dreams, and though I probably slept more than I think, dreaming I'm awake leaves me just as whooped as if I had been.

Meditation is the only thing that has helped. And it really helped. 100% natural and legal. Do a google search for meditation and insomnia. Do a little research, and enjoy your Tempurpedic bed. We got one and it's the best!

Hit me if you want specifics on the meditation.

TW

satpak77

banging the wife/GF/both works also

satpak77

(in all seriousness) this has worked for me very well

Take shower prior to bed. Tossing around on sheets while stinky and sweaty from prior day doesn't help me sleep. Smelling my own armpits, etc.
After shower, take 1.5MG melatonin.
Take big pee before climb into bed.
NOTE: No heavy dinners, but YES eat light snack before bedtime. Studies/books I have followed say that a light snack (toast with peanut butter, etc) is better for you at SLEEP than an emtpy stomach and subsequent blood sugar drop while sleeping. This is what I have read....On the road I eat one-half of a Clif bar or grab a banana or apple from hotel restaurant.

Read in bed (again, works for me) and when you get sleepy, one more pee and then lights out, into bed.

I "target" 8 hours from lay-down-time to wake-up time. That usually gives me 6.5 - 7 hrs sleep. I have found that I need this much sleep.

** for those of us middled aged, I have read studies that taking a Vitamin B supplement will help heart health, help with mental clarity, and other things. FYI

SkyWolf

Thanks for all the suggestions guys!

@UAL - maybe I should find my old driver's lisence handbook. Most people I knew in high school couldn't make it past page 5 without falling asleep on the pages.
I've heard the big 'ol FAR book recommended as a sleep aid as well.

@TW - I had my doctor recommend meditation as well. I'll shoot you a PM.

@satpak - That's my main problem too... I can be physically tired, but mentally... mind just wants to keep going.
I usually have cereal... I'll see what cutting it back to a piece of toast does. Herbal tea can be relaxing too.

I wonder if I've developed a mental dependence on what I'm on now. Just the idea of going off it is worrisome... I don't want to be unable to sleep on the days I have off... and certainly not the days I need to be at work! That's something I just need to get over, though.