Hi all. I've had my J-pouch approximately 21 years. For at least the past 5 to 10 years, I have struggled with my sleep. I've had sleep studies done (no result) and engaged in CBT (helpful with everything EXCEPT waking up early to void which isn't psychological, it's physical) and I think I've found a potential "work around" fix for sleep issues.
Essentially, my problem isn't going to sleep - it's staying asleep and enjoying a full night's sleep. I'll wake up early to void, then my mind starts racing and it is nearly impossible to go back to sleep. This is stressful because it usually means I enjoy maybe 5 or 6 hours and I'm always wanting more.
What I am currently experimenting with, and is so far very helpful is the following:
(bear in mind I wake up at 6:30 to go to gym)
In bed by 9 pm/10 pm. Read. Hopefully asleep by 11.
****When I wake up between 3 to 5 AM to void, instead of trying to simply go back to sleep and tossing and turning for hours, I do the following:
chew a quarter of rapid release melatonin (specifically: Melatonin by Nature's Bounty, Sleep3 Maximum Strength 100% Drug Free Sleep Aid, Dietary Supplement, L-Theanine & Nighttime Herbal Blend Time Release Technology, 10mg, 60 Tri-Layered Tablets)
I'm able to get back to sleep quickly and wake up refreshed.
This has taken me years of experimentation and I hope this has been some use to you.
PS: I've ALSO tried many experiements with WHEN to stop eating. Sometimes I'd have dinner at 3 PM, then void and take imodium before bedtime - still had waking up early issues to void.
What strategies and tactics do YOU use to go back to sleep?