INSOMNIA
2/17/10
Propranol (beta blocker) eventually created insomnia, again, but it was ongoing.
We planned a new sleep schedule, as included in the Trank Plan in Drug And Substance Misuse and copied here. She committed to going to a regular sleep schedule as recommended in the Sleep section under Preparing For Sleep. She is coming off having an irregular sleep schedule and a day during which she slept alot.
Go to bed tonight at 3, next 2 am, then 1 am, then 12, and then 11.
I will start getting ready, winding down for bed at 10, go to bed at 11 and get up at 6, eventually aiming for 5:30.
NAPS, INSTEAD OF AFTERNOON COFFEE
She experienced about 3 a sleepiness at which time she would intake some caffeine. We discussed the fact that it takes 8-12 hours for caffeine to clear out of the system, and she agreed to limit it to the morning.
We also discussed the idea of not resisting the natural circadian rhythm where we all drop in alertness around that time, the afternoon slump - the time that siestas are taken and shops are closed in some countries (such wisdom). She has interfered too much with the homeostasis and natural cycles and this is a step to not continue exacerbating the ups and downs she interferes with.
Instead she will take a nap or at least deep relaxation for 20 minutes, to refresh herself.
