Gilgamesh, I remember you and I having similar chronic sleep issues. I am so much better just in the last 6 months. I'm not taking drugs other than 4.5 melatonin (which isn't what's helping). It's the brainwave sleep app that's helped the most I think - the Dreamy Sleep or Deep Sleep programs in particular, with no sound track over them to be a distraction if I wake up. http://www.banzailabs.com/brainwaveapps.html
I also for years have used a soft, light-blocking eye mask from Brookstone but left it by accident on my last trip. I then started using one of those spa-like eye pillows full of kind of weighty seeds or something. This one has lavender in it and smells good. Just had it sitting around for years. Anyway, the weightiness of it helps the eye muscles and ones around them relax some and I think is also good.
I am extremely sensitive to the effects of stress on my sleep. These days it's only when the stress gets to a certain point it affects my sleep again, or like yesterday I needed to get up early for a fasting blood draw but got to bed a little too late to get 8 hours in. Paid all day.
I really think the brainwave app - for me (didn't work for someone else here) - has been amazing. Unfortunately I think it's only on iPhone, but maybe if you can find a used iPod you can use that instead to try? I'll bet in time there will be a "medical device" version of the concept for sleep issues.
Well having written all that I am moving next Friday across the country and my belongings are getting all boxed up. This may be enough to throw my sleep completely off track, but so far so good. I am focused on being ahead of the game so I won't get too stressed and lose sleep during this last week and the trip out.
One more thing. I've always keep Ambien, benedryl and Klonapin on hand. I seldom use them, but when I'm really out of whack I will pick one and take just a half dose for a night or two. It helps reset my stupid self without being dependent. I think Klonapin works best. While I hate taking a benzo, with that one I just take a 1/4 dose and it's enough. It dials the stress back enough for me to get perspective again. Ultimately these have been just temporary relief from the chronic problem. I find I need them less now but will use them if needed to get through this move.
I love my morning coffee, but when my system is really whacked as far as sleep I find green tea is the ticket - energizing and calming at the same time. I'm also a slow metabolizer so stopped having my after lunch 2nd cup of coffee. Now I stick to two cups before noon. Anything after that is iced green tea, which for some reason won't affect my sleep if taken in the afternoon but green tea does (!).
ApoE 3/4 > Thanks in advance for any responses made to my posts.