Insomnia?/Tips for good sleep

Worztron · 22-01-2021 9:06pm

Fathom wrote: »

Anecdotal, but my best friend would agree. She sleeps when needed. If wakes up in wee hours. Does not fight it. Gets up and does something. Lids get heavy. Goes back to sleep. Feels OK mornings.

The thing is - to get up and do something would require putting a light on - surely that would further reduce someones change of getting back to sleep. 🤔

olestoepoke · 22-01-2021 9:18pm

Worztron wrote: »

The thing is - to get up and do something would require putting a light on - surely that would further reduce someones change of getting back to sleep. 🤔

Thats a good point and in a lot of the books on sleep problems they recommend you use a small flashlight to make your way around. It's a small issue really as the main thing is that you get up and do not stay there tormented.

Worztron · 23-01-2021 10:17am

olestoepoke wrote: »

https://www.youtube.com/watch?v=5MuIMqhT8DM

He highlights how detrimental to your health it can be when you suffer from long term sleep problems.

Matt Walker: [on sleep] "Regularity is king."

Worztron · 23-01-2021 3:42pm

olestoepoke wrote: »

Thats a good point and in a lot of the books on sleep problems they recommend you use a small flashlight to make your way around. It's a small issue really as the main thing is that you get up and do not stay there tormented.

A torch sounds like just the ticket.

Worztron · 23-01-2021 3:43pm

TP_CM wrote: »

I have a paperwhite Kindle, does that mess with melatonin levels does anyone know?

I would think so, yes.

Worztron · 23-01-2021 3:44pm

olestoepoke wrote: »

I once went 3 nights with zero sleep when my problem was at its worse. Often have nights now with zero sleep.

I just cannot imagine getting zero sleep at all for a night. At least your sleep pattern is good now.

Worztron · 23-01-2021 3:44pm

olestoepoke wrote: »

https://www.youtube.com/watch?v=5MuIMqhT8DM

He highlights how detrimental to your health it can be when you suffer from long term sleep problems.

I've seen many of Matt Walkers videos. Very educational and a likeable guy to boot.

lucalux · 23-01-2021 4:29pm

Worztron wrote: »

I just cannot imagine getting zero sleep at all for a night. At least your sleep pattern is good now.

How is this possible in an insomnia thread?!

haha really only kidding, but honestly - that's me at least twice a month, no sleep at all for two or almost three days at a time.

It's really really bad for us, sleep is so essential for brain health, and of course mental health in general.
Grand for the first 24, almost get a buzz from the second wind of awakeness, but it leaves me floored for a week after.

Obviously doesn't help the circadian rhythm, at all. I do the same as other posters, I'll get up and do something, can't lie in bed or I spiral massively into "I'll never sleep again" thinking :P

On the torch thing, you know those headlamps for walking/working?

They often have a red light on the back of them. This is a good option for nighttime wakers who don't want the brightness of lamps (especially blue LEDs which mimic daylight so well.
Red light will affect your circadian rhythm less, by not affecting melatonin production as much as 'bluer' lights afaik

Worztron · 23-01-2021 4:45pm

lucalux wrote: »

How is this possible in an insomnia thread?!
haha really only kidding, but honestly - that's me at least twice a month, no sleep at all for two or almost three days at a time.

It's really really bad for us, sleep is so essential for brain health, and of course mental health in general.
Grand for the first 24, almost get a buzz from the second wind of awakeness, but it leaves me floored for a week after.

Obviously doesn't help the circadian rhythm, at all. I do the same as other posters, I'll get up and do something, can't lie in bed or I spiral massively into "I'll never sleep again" thinking :P

On the torch thing, you know those headlamps for walking/working?

They often have a red light on the back of them. This is a good option for nighttime wakers who don't want the brightness of lamps (especially blue LEDs which mimic daylight so well.
Red light will affect your circadian rhythm less, by not affecting melatonin production as much as 'bluer' lights afaik

Hi lucalux. Good tip there re light colors. Sleep is even more vital for our bodies.

Garlinge · 23-01-2021 4:55pm

The light from screen of a smart phone is sufficient to get about. We also keep Salt lamps on in hall and kitchen so can move about/make tea without putting on main lights.

Worztron · 23-01-2021 6:43pm

https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

olestoepoke · 23-01-2021 11:58pm

lucalux wrote: »

How is this possible in an insomnia thread?!
haha really only kidding, but honestly - that's me at least twice a month, no sleep at all for two or almost three days at a time.

It's really really bad for us, sleep is so essential for brain health, and of course mental health in general.
Grand for the first 24, almost get a buzz from the second wind of awakeness, but it leaves me floored for a week after.

Obviously doesn't help the circadian rhythm, at all. I do the same as other posters, I'll get up and do something, can't lie in bed or I spiral massively into "I'll never sleep again" thinking :P

On the torch thing, you know those headlamps for walking/working?

They often have a red light on the back of them. This is a good option for nighttime wakers who don't want the brightness of lamps (especially blue LEDs which mimic daylight so well.
Red light will affect your circadian rhythm less, by not affecting melatonin production as much as 'bluer' lights afaik

It's difficult to explain to someone that has never experienced what it its like after 2 or 3 days without sleep. For me its a state of confusion, cant string thoughts together in my mind. Every sound is amplified and annoys you, your mood is terrible and everyone is annoying.

lucalux · 24-01-2021 12:21am

olestoepoke wrote: »

It's difficult to explain to someone that has never experienced what it its like after 2 or 3 days without sleep. For me its a state of confusion, cant string thoughts together in my mind. Every sound is amplified and annoys you, your mood is terrible and everyone is annoying.

Agreed, it's debilitating in a very real way. I get about 60 points stupider on the IQ scale I'd guess.

Affects mood, relationships, work, and tbh personality, if it goes on long enough too.
Irritable people are not themselves at all at all

JP Liz V1 · 22-03-2021 4:45am

meggiemegmeg wrote: »

I bought melatonin (abroad) but it didn’t help at all. I use valerian-from a herbalist. I find it fantastic. Stress is my biggest trigger for disturbed sleep. I try to walk everyday and write stuff down about what’s stressing me out.

Can melatonin be bought in Ireland OTC?

Snake Plisken · 22-03-2021 9:19am

JP Liz V1 wrote: »

Can melatonin be bought in Ireland OTC?

No unfortunately ou need a prescription from your Doctor here for it.

Fathom · 22-03-2021 10:34pm

lucalux wrote: »

Affects mood, relationships, work, and tbh personality, if it goes on long enough too.
Irritable people are not themselves at all at all

Several sleep deprivation studies suggest problems.

Worztron · 27-03-2021 3:38pm

What are some ideas for reading material/puzzles if someone has to get up after waking and not being able to get back asleep for about 30 minutes? I know it's suggested to go to another room and read in a dim light - I'm not sure about what to read though? Also - would word search puzzles be good? They're not too stimulating so may be alright?

odyssey06 · 27-03-2021 5:05pm

Worztron wrote: »

What are some ideas for reading material/puzzles if someone has to get up after waking and not being able to get back asleep for about 30 minutes? I know it's suggested to go to another room and read in a dim light - I'm not sure about what to read though? Also - would word search puzzles be good? They're not too stimulating so may be alright?

Does it have to be reading based? Listening to a short chapter of an audiobook or bbc sounds book of the week episode or a podcast might be less stimulating but work as a relax reset.

Worztron · 27-03-2021 6:19pm

odyssey06 wrote: »

Does it have to be reading based? Listening to a short chapter of an audiobook or bbc sounds book of the week episode or a podcast might be less stimulating but work as a relax reset.

Good point there, odyssey06.

olestoepoke · 27-03-2021 10:02pm

odyssey06 wrote: »

Does it have to be reading based? Listening to a short chapter of an audiobook or bbc sounds book of the week episode or a podcast might be less stimulating but work as a relax reset.

I like audio books personally and YouTube is full of them. Richard Dawkins has a great voice that usually puts me to sleep. Cant sleep, get out of bed after 20 or so min then I go to the couch downstairs and put on an audiobook.

reubenreuben · 27-03-2021 10:04pm

Watch Ireland play?

odyssey06 · 27-03-2021 10:06pm

olestoepoke wrote: »

I like audio books personally and YouTube is full of them. Richard Dawkins has a great voice that usually puts me to sleep. Cant sleep, get out of bed after 20 or so min then I go to the couch downstairs and put on an audiobook.

Yeah you need to find a calm and composed voice that works for you.
Carl Sagan is very good too.

External Association · 27-03-2021 10:07pm

I think having a time when phones, tablets etc are switched off is very important. And get them out of your bedroom!

igCorcaigh · 27-03-2021 10:18pm

odyssey06 wrote: »

Does it have to be reading based? Listening to a short chapter of an audiobook or bbc sounds book of the week episode or a podcast might be less stimulating but work as a relax reset.

I love listening to podcasts or audio lectures as I go to sleep.
Music seems to stimulate me more, even if it's "relaxing" music (does not work for me).

Most podcasts though, particularly the American ones, can be very annoying, and people laugh way too much.
BBC In Our Time is OK.

igCorcaigh · 27-03-2021 10:19pm

odyssey06 wrote: »

Yeah you need to find a calm and composed voice that works for you.
Carl Sagan is very good too.

Martin Rees is lovely to listen to.

bassy · 27-03-2021 10:25pm

reubenreuben wrote: »

Watch Ireland play?

ZZZZZZZZZZZZ zzzzzzzzzzzzzzzzzzzzz zzzzzz zzzzzzzzz zzzzzz zzzzzzzzzzzzzz

TP_CM · 29-03-2021 11:51am

Has anyone tried the 45 minute sleepcasts on Headspace? I'm absolutely loving those at the moment when I wake up at night.

Fathom · 29-03-2021 9:47pm

TP_CM wrote: »

Has anyone tried the 45 minute sleepcasts on Headspace? I'm absolutely loving those at the moment when I wake up at night.

Sleep podcasts?

TP_CM · 29-03-2021 11:07pm

Fathom wrote: »

Sleep podcasts?

Yes here is their description

Headspace wrote:

Similar to bedtime stories, sleepcasts take you on an audio-guided tour of a dreamy environment, whether that’s a Californian desert at night or a beautifully tranquil lakeside lodge.

Sleepcasts vary in length, from 45-55 minutes. Each one begins with a “wind down,” which could be a meditation exercise, or even a simple breathing technique, followed by a narrated tour of a sleepy landscape, complete with a soundtrack that evokes that place, to create a soothing, immersive experience.

Unique to Headspace’s sleepcasts, these night-time journeys are remixed each night, meaning that experience is slightly different each time you listen. That way, you can’t memorize the narrative, and use it to track the passage of time, something we found could cause anxiety for restless sleepers. Whatever bedtime story appeals, the blend of sound and visualization helps to create the ideal conditions for healthy, restful sleep.

One thing I like about them is that you can select how loud you want the ambiance to be in relation to the narrator. So I turn up the sounds of, say, the beach, or the lagoon, or the forest, or whatever environment they're walking me through so that the voice is audible but doesn't keep me awake.

The problem I have recently when I wake at 4am is that my brain goes 100 mile an hour thinking about different things I have going on. I begin to over-analyse everything. These sleepcasts stop my brain from doing any thinking really, and also stops me thinking about time passing.

There was one about a train ride which was great. I started to dream about taking a train across Europe. It was a nice dream to have during level 5 restrictions.

Fathom · 30-03-2021 9:01pm

TP_CM wrote: »

One thing I like about them is that you can select how loud you want the ambiance to be in relation to the narrator. So I turn up the sounds of, say, the beach, or the lagoon, or the forest, or whatever environment they're walking me through so that the voice is audible but doesn't keep me awake.

Choices. Useful.

Insomnia?/Tips for good sleep

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