Here’s my remedy for Lyme-related insomnia
By Shona Curley
I have had Lyme disease since 2014. I am slowly recovering, and a few weeks ago I decided I could handle an experiment. I had been reading about autophagy, and how intermittent fasting can increase it. Autophagy is a natural, cellular process of detoxification and renewal – and it increases our stamina. Maybe it would help eliminate my afternoon fatigue?
For my experiment I finished dinner by 6 pm, had matcha tea blended with ghee for breakfast (sounds awful, but it was delicious), and waited till 11 am for lunch. Well, this backfired on me big time. My blood sugar plummeted, and Lyme insomnia came back with a vengeance.
I felt terrible for two weeks. This little relapse reminded me how debilitating and horrible Lyme insomnia is. Not only is it awful not to be able to sleep, but lack of sleep ruins the next day as well. I know you Lymies know what I mean! The lying awake while exhausted, the anxiety, the gruesome nightmares…what a mess.
I believe insomnia is one of the most crippling symptom of Lyme disease. Once we start sleeping, we start healing. Sleep’s restorative power beats intermittent fasting any day. Lesson learned.
I used my background in experiential anatomy and meditation to put my sleep cycle back in order over the course of two weeks. Now I am back to sleeping my usual ten hours a night. When I sleep this much, day by day I feel better. I have made sleeping my priority, and I truly hope the following tools help you as well.
Restorative, restful meditation
You can use meditation at night to train your body and your brain to sleep again. Lyme disrupts this basic rhythm, and it takes work to train ourselves back into healthy sleep patterns. With this training, you will avoid the trap of worrying about not sleeping – lying awake, exhausted and anxious, further patterning stress into your nights.
The brain is habit-based. Whatever we practice enough eventually becomes habit and sticks. With this meditation practice, you will bring your nervous system slowly back to its natural home in deep relaxation and comfort. Here are my suggestions for repatterning beautiful sleep.
Create parameters for your sleep, and honor them whether you are actually sleeping or not!
- Go to bed at the same (early) time every night
- Get up at the same time in the morning.
- Create ritual around going to bed, such as giving yourself an oil massage or a bath beforehand.
- Make your bed beautiful, welcoming, cozy – a respite from the world.
- Use essential oils in a spray or diffuser to make your bedroom smell amazing.
- When you settle in each night, it should feel like exactly where you want to be, even if you are just there to rest and meditate.
- Set aside a solid ten hours to rest in bed, and let resting for ten hours be your only goal.
- You control this – you don’t control sleep – so let go of expectations or goals around actually sleeping.
- Remind yourself that meditation has been proven to be just as restorative as sleep, when we get into a deeply relaxed state.
- As you lie in the dark, as comfortable as you can be, bring your attention to your breath. Feel your inhale, feel your exhale.
- When you start thinking about something else (as you most assuredly will—such is the nature of the human mind), be kind to yourself. Simply withdraw your attention from the distracting thoughts, and gently return it to the feeling of your inhale and your exhale. Let your awareness drift through your body, bathing in your breath rhythm.
- Feel your heart center. Feel your breath moving through your heart center. Bring the people or animals you love most into your mind, and let your love flow through your heart. Let your body release into the physical sensation of love, and of breath. This practice will restore you on many levels. You may drift off to sleep, and you may not. Either way, it is OK.
- Just resting, feeling your breath, feeling your love – this is balm for the body and soul. You are bathing your brain in soothing chemicals such as dopamine and oxytocin, and this stimulates the immune system to heal as well. (See the book “Molecules of Emotion”, by Candace B. Pert.) We may not be able to force sleep, but we can achieve meditative rest. This is something we control. Eventually, the practice of deep rest will lead to actually sleeping. It always has with me.
If you need help, try listening to guided meditations. You don’t have to take in all the words, just let them roll over you. You may fall asleep in the middle of listening, and that is terrific! Let listening remind your nervous system how to reset, and find restorative, peaceful rest. While I was struggling, I left my phone by my bed cued to a guided meditation, and whenever I needed help, I turned it on. (Editor’s note: We recommend having your phone in “airplane mode” to minimize EMF exposure.)
For me, a guiding voice works like magic, training my brain back to feelings of comfort and deep relaxation. After a week or so, I no longer needed the guide and could relax my mind and body by meditating. After two weeks, I was asleep all night.
When I get strong enough, perhaps I will revisit ghee and green tea. The benefits of autophagy still appeal to me! But if nothing else, Lyme teaches patience. For now, I’ll be focusing on dreamland, and wishing all you Lyme Warriors hours of meditative rest as well.
Shona Curley co-owns Hasti Pilates in San Francisco, which specializes in rehabilitation, conditioning, and pain management. A long-time meditator, she also owns Red Kite Meditations, which offers healing meditations that can be downloaded on your computer.
http://www.tiredoflyme.com/insomnia.html A whole list of things to try.
On a personal note…..
Insomnia is a hallmark symptom of tick borne illness. The things that helped me:
- LDN https://madisonarealymesupportgroup.com/2016/12/18/ldn/
- Valerian root
- Successful Lyme/MSIDS treatment (By far this helped the most)
I remember talking to my elderly mother about insomnia and was surprised to hear she suffered with it too, although she was completely healthy. Hearing how she didn’t get upset about it helped me to calm down and realize that, “This too shall pass.” Dropping the anxiety about not sleeping helped tremendously.
I found two tricks seemed to work for me: 1) I would get up and read about TBI (tickborne illness). This groundwork of spending hours reading in the wee hours of the night is the backbone of my knowledge base. I read articles & studies off the internet as well as books – basically anything I could get my hands on. 2) I used a form of imagery when the pain took over. I visualized my “happy place,” and slowed my breathing down, and purposely & meticulously looked around my chosen environment in my mind. This place needs to be a place that evokes a strong sense of peace for you where you feel safe & at rest. See if you can even “hear” and “smell” the sounds and smells in this place. This technique, once down, can be repeated at will and will help you in untold ways. Try and focus on details. Don’t rush it. The whole purpose of this exercise is to force you and your body to slow down and relax.
Things that worked for my husband:
And lastly, you may want to learn more about binaural beats: http://www.amadeux.net/sublimen/documenti/G.OsterAuditoryBeatsintheBrain.pdf
Binaural beats were discovered in 1839 by physicist Heinrich Wilhelm Dove. With a pair of ear phones on, your left earpiece plays one tone at a set frequency and your right earpiece plays another. Your brain creates a third tone called a binaural beat.
https://sleepsugar.com/binaural-beats-for-sleep/ The frequency of the binaural beat is the difference between the frequency of the two tones that your ears hear, so if your left hear hears a frequency of 200 Hz and your right ear hears a frequency of 210 Hz. That gives the binaural beat a frequency of 10 Hz. Since different frequencies of brainwaves are associated with different behaviors and feelings, it is theorized that you can use binaural beats to guide your brainwaves into stimulating certain mental states, such as sleep.
Your Brain Waves
- Delta Waves (0.1 – 4 Hz) deep dreamless sleep.
- Theta Waves (4 – 8 Hz) REM sleep (dreams), & deep meditation.
- Alpha Waves (8 – 14 Hz) conscious and relaxed
- Beta Waves (14 – 30 Hz) focused attention
The theory of Binaural Beats and Brainwaves
You can use binaural beats to cause your brainwaves to run at a frequency related to your current activity. A higher frequency binaural beat can be used to help improve focus and concentration. A lower frequency binaural beat can be used to help calm and relax your mind.
The best frequency of binaural beats for falling asleep would be 4 Hz or less. This frequency will cause your brainwaves to mimic Delta waves, the same brainwaves that you experience during deep dreamless sleep.
Whether binaural beats can actually help you fall asleep is up for debate.
In one study, 15 young soccer players used binaural beats as they fell asleep over a period of 8 weeks. Another 15 sports students replicated the process without binaural beats. When surveyed, all 15 people who used binaural beats reported improved sleep quality.
Another study took a look at how binaural beats impacted anxiety prior to a medical operation. A triple blind study showed that binaural beats significantly decreased anxiety levels in patients suffering from chronic anxiety.
For some examples:
https://www.youtube.com/watch?v=XiNne25uMK8 Tone only for pain relief/relaxation