As detailed elsewhere, I broke my leg a few weeks back and its now in an external fixator frame.
I'm having real trouble sleeping.
Even if I can barely keep my eyes open when I turn the light out, I'm struggling - I just can't get comfortable. I'm a side/recovery position sleeper which is bloody awkward and uncomfortable with the frame on, but more than that, every single little bit of discomfort gets magnified as soon as my brain doesn't have any distraction and all of a sudden I get hyper aware of everything. All the pin sites (18 of 'em!) all niggle, my foot/ankle doesn't feel right and my toes are pushing against the duvet which means they go cold/numb. I'm also in the spare room now and the whole bed/duvet, everything, just isn't right. I'm too cold (even with a hot water bottle), then I'm too hot. I'm up and down light on/light off what feels like every 20 minutes trying to change stuff to get comfy (and nothing works the same 2 nights in a row). I do eventually pass out, but get woken at 7.15 by the heating coming on (boiler is in the spare room) and that's it. Feeling like death most days.
I'm doing all the usual "healthy sleep" stuff. Taking the full dose of allowable painkiller before bed (makes the broken bones not hurt, doesn't do owt for the pinsite niggles) plus I've tried Nytol, which seems to do absolutely SFA.
Is there anything I can do/take that's the equivalent of a big bloke smacking me over the head with an Acme sized wooden mallet??
Basically bugger all you can do at this stage. Not slept well since breaking my pelvis and tearing my rotator cuff just as I was recovering. Got about two hours on the settee last night and then was up to cycle 10 miles to work.
I do try cocodamol about an hour before bed and sometimes with an ibuprofen topup.
I also have back ache from breaking my spine 10 years ago.
Magnesium may help.
In my experience ( broken collarbone and sciatica) there is unfortunately bugger all that you can do, I did take cocodamol once and there is no way I would ever take it again
Are you just lying there perhaps concentrating on everything bothering you?
I'm rubbish at sleeping but always have a Desert Island Discs (Kirsty Young's voice is the best) or something else mildly engaging on.
I find it really helps stop the mind from focussing on stuff it doesn't need to at that particular time.
That sounds really tough, sorry to hear that. I was in a similar position when I broke my collarbone and shoulder blade - literally no position was comfortable, I felt like I only slept in tiny bursts before the pain / discomfort woke me up and the nights seemed to go on for weeks.
Two things I hope will help:
1) it will pass. It doesn't feel like it will now, but it won't feel like this forever - be kind to yourself, take time out of work / housework / whatever you need because your brain will be struggling with the lack of sleep and everything will be a lot harder, but just for a while. Breathing exercises can help calm your agitated nervous system and make you feel more "present" and handle things.
2) ask your doctor about sleeping tablets. There are non-barbiturate options like promethazine that are (relatively) non-addictive and won't leave you with a hangover, and are compatible with painkillers. Taking them every other night may be an option.
I hope you have understanding family / housemates and things that provide the right level of distraction! Sending best wishes.
My GP lets me have it for sleep issues. And my doc partner says it's used as a painkiller too. Doesn't have any bad side-effects as far as I can tell. Not like some of them I've been prescribed in the past, which wipe you out for the next day. I still spring out of bed upon hearing my alarm and skip to the bike for the commute (or to the downstairs desk, depending) 🙂
[edit]one of those links says it's taken 4 times a day! That would wipe me out. I just take one at night.
Misread the thread title as "sheep-help". No useful advice to contribute.
Mirtazapine knocked me out ~45mins after taking every night for ~6 months in '23, I was dead to the world for ~12 hours, when beforehand I was waking multiple times a night with stress. Problem for me was it also left me very groggy until late afternoon, so I switched to Sertraline, which left me reliving awful chicken pox sensations every night for ~6 weeks when I tapered off it last year!
some people swear by mirtazapine which does nothing for me
ibuprofen helps me stay comfortable. gabapentin helps me not care if i dont get to sleep, which helps me sleep.
I would take zopiclone or zolpidem but the doc rarely lets me have any
Some foam earplugs should stop the boiler waking you up, at least. You don't need to have them in all night - just put them in at some point overnight while you're tossing and turning. I use this type as they're the softest.
You mention how being in the spare room isn't helping. Giving that you are the one with the broken leg, would it not be fair enough asking if you can be in your normal bed and partner move to the spare room? That would be one less thing to worry about.
I've suffered from very bad back and sciatica in the past. Sleeping was hellish but one things that really did help (for side sleeping) was to put a long pillow between my legs to elevate the top leg. This lined the spine up better. Not sure how or if it will help you but worth trying.
Final thing, when I worked in a hospital, we used to make beds with a big fold in the sheets at foot end, this helped alleviate pressure on toes. This won't work in your situation but google Bed Cradles or Foot Cage. Same idea, really cheap and could help.
I think if you're in the spare room something at least you can lean into the fact that your sleep is disturbed a bit. When you're sharing a bed half the frustration of sleeplessness is trying not to disturb someone else.
If you're on your own then if you can't sleep have plenty to hand to occupy yourself while you're awake. Nobody really sleeps all night, we sleep in cycles and we're actually awake each night more than we really notice usually. If you've got pain, illness, stress or whatever then you're much more aware if the awake parts of those cycles whether you actually get any sleep or not, but if you can at least occupy that time rather than lie there and fret then time spent doing something passes easier then time trying and failing to sleep.
But accept you're not going zonk out for 8 hours each night unless you want to be subject to some sort of chemical cosh, have things to do and do them till you're bored or tired enough to put them aside and doze for a bit.
Ear buds and a random Spotify sleep playlist or podcast or audio book. Even just one ear bud as you are side sleeping.
Distract your brain from your current routine.
I'm feeling too knackered to ride home currently. Will pop the painkillers early. As others have said, I find it difficult getting my spine aligned (got a bit missing), then it's pain from my shoulder as the torn side is the one I sleep on ! When I broke my back I was literally on the settee for over a year. Just couldn't get comfy in bed.
Ear buds and a random Spotify sleep playlist or podcast or audio book
The BBC has a series called 'The Sleeping Forecast'
If theres enough separation between the spare room and other sleeper having quiet, familiar sound on in the room can maybe be better than having earphones on
Or..
x2 Codeine + x2 Ibuprofen - knocks you out a treat! 🙂
I'm 2 months into recovering from broken humerus and dislocated shoulder. That resulted in a lot of bad sleep, like you I'm normally a side sleeper and couldn't cope with that position, only just getting there now. Had to accept it was sleep on my back or nothing. The only thing that helped for me was the strong codeine that the hospital prescribed, zonked me out for 4 hours, wake up take some more and go again. Left me groggy but needed it for recovery. When that ran out I found it tough. Best thing I found was to top up with naps where I could. Afternoon, early evening, just grabbing an hour where I could.
Take it easy on yourself, it will get better (just not as quickly as you'd like)
.....and podcasts, I've relistened to all of the Cycling podcast - Tour de France coverage from last summer, found that very comforting.
had a tib plateau fracture, but no frame. Found i had to use pillows or cushions under the leg to find a comfortable position to sleep. If i wanted to lie on my side used pillow btween legs. Not sure how that would work with your metalwork. Can you get one of those frames to keep the duvet off feet and legs?
Found a different, and shaped memory foam pillow helped with sleeping on my back all the time. Can you find a sleep tape (Michael Breus, Sleep Solution on Spotify) to help you relax and zone out to help get you to sleep. Or some deep breathing routines - these work too when you wake up during the night.
Move the boiler on time to 8AM - i slept in the spare room as it was closer to the bathroom to hobble
I have MUSICOZY Sleep Headphones and tend to nod off listening to BBC R4 comedy shows with the volume set to min. Like kayak23 says, I just need something to distract my brain enough to let me drift off without it chuntering about whatever nonsense it feels is necessary.
www.amazon.co.uk/MUSICOZY-Headphones-Headband-Bluetooth-Earphones-lividity/dp/B0C54T66WT
I've recently been doing a 10min stretching session before bed too which seems to be helping. Although with a knackered leg I guess you might be limited in what you can do.
Another bbc sounds listener with one ear bud in - usually Infinite Monkey cage or the News quiz.
Have you tried a good **** before sleep?
Painkiller wise - I've been told to stay off Ibuprofen - not good for healing bones. I'm down to minimal Paracetomol during the day; take 2 Para and 1 Codeine before bed. Seems to have no effect on sleeping. (weirdly, neither did the Oramorph, at least in the quantity prescribed)
would it not be fair enough asking if you can be in your normal bed and partner move to the spare room?
Err. No. I'd end up with another broken leg if I tried that! Its my fault and only my fault that I got injured, so no reason for her to suffer too. She's already having to disrupt her life a lot to ferry me about the place (and she HATES driving), cancelled holidays etc. There's also no reason for her to get a rubbish nights sleep too so we're both moody.
I'm trying to read before bed (actual book not ipad/kindle), but too often I'm too tired to concentrate until the light is out (then ZAP - AWAKE!) and I also end up with whichever arm is outside the duvet getting really cold and its just another distracting thing.
I've never been able to sleep with earphones or plugs in. And does not listening to something that's engaging enough to be of interest not just wake you up again?
Normally I'd do a stretching/yogaish session while herself is in the bath, then jump in myself, then off to bed. Now its a rushed sit-shower with the leg in a bin bag (can't get it wet) and no stretching.
I'm a bad sleeper, another one who's learned that even a good audiobook or podcast wil send me to sleep. I think it's the monotone delivery, often male voices, often interesting, but easy listening. I used to not like headphones, but TBH I like sleep more than I don't like headphones.
those MUSICOZY Sleep Headphones verses has are not like regular things, its just a headband with speakers so you can lie on your side.
Definately no ibuprofen yet. My consultant went mad when I was put on ibuprofen with a broken spine. TBH I was off my head on copious amounts of morphine.
Avoided it when I knew I'd broken my pelvis (I'd gone on holiday with naproxen and full strength codeine after being told I'd pulled muscles at A&E.
Worth a chat with the GP. It's manageable if you are off work, but if WFH it gets hard with no sleep.
And does not listening to something that's engaging enough to be of interest not just wake you up again?
Interesting isn't necessarily a bad thing - you want something thats more front of mind than pain and unhappiness.
You say you struggle with earphones, and I sympathise. My wife bought me one of these and it’s been brilliant. You barely notice you’re wearing it. I listen to brown noise or BBC Sounds and it works a treat.
https://www.snoozeband.co.uk/products/bluetooth-sleeping-headphones
PLay the alphabet game. Pick a subject*, three of each letter, move on. I'm always asleep by D/E.
*Fruit & Veg, Car brands / models, cities, bike brands / models etc
Is the fixator a cage or a bar? Cage I guess with 18 pins.
Mine was a bar so don't know if this will help, they sent me home with a frame like a car ramp. It was for reducing swelling (which eases the pressure around the pins) when I slept but with one leg raised also meant you were pretty confident you wouldn't roll over from your back and just accepted the new sleeping position. Had an old baby muslin over the frame to keep some warmth around the leg as it struck out of the covers.
I also partook in naps in front of the TV as there wasn't much else to do to start with and was pre smart phone and you tube / netflix so crap films on TV.
Never been one for falling asleep so have always listened to music to fall asleep. No radio chat or lyrics if I'm quite alert.
Moldex sparkplug earplugs for the comfortable win.Should muffle the boiler rattle quiet a bit.Bit of blow from your local dealer?🙃
In hospital if you cannot sleep, they will give you a 2mg Diazepam tablet. Works for me so should wok for youj.
Obviously I'm not suggesting to get into any sort of regime and it should be an occasional once or twice4 a week, just to regain a bit of energy.
Cannabis edibles, if you have previous with them and don't freak out.
I listen to brown noise
I'm not entirely sure how thats going to help. It'll certainly keep you relegated to the spare room for the foreseeable future though.