Insomnia?/Tips for good sleep

Spanish Eyes · 31-01-2016 6:41pm

I have the occasional bout of insomnia. I am the early waking sufferer. Can drop off no problem.

So when this happens and there is no way I can go back to sleep, up I get and have a glass of milk and a biscuit. ZZZZZ after. I figure maybe my blood sugar was low or something.

Another thing that works for me (when I am too lazy/cold to get up out the warm bed when I wake) is to drop a fizzy multivitam into a small glass of water. Has to be one with magnesium in it (Aldi do a great one). ZZZZZZ.

Now the above tricks don't ALWAYS work, but most of the time they do. If they don't work, I listen to podcasts in the dark under the covers. It might take some time but I always drop off eventually.

Sleeplessness is awful, and is a very underrated condition for many.

masterK · 01-11-2016 5:27pm

I never realised this forum existed. I've read most of this thread and have tried most of the stuff mentioned at one time or another without any success. My problem is I can fall asleep in no time but I always wake about about 3am and quite often don't get back to sleep at all or get back off 2 hours later but then only sleep for another hour or so.

I exercise most days, I'm pretty shattered every evening going to bed. I don't smoke, don't drink much and have a reasonably healthy diet and rarely eat within an hour of bed. I'm not overweight. I don't really stress about too much and I'm not depressed.

When I wake I feel absolutely wide awake, as if I've slept for 10 hours when it's only be 3 or 4. My brain does be going at a millions miles an hour, it's usually all rubbish. I've lost count of the amount of times I've solved Man Utds formation problems at 3am! It's usually from around lunch time onwards that the tiredness really starts to hit me, I find it hard to focus.

I haven't tried taking any supplements such as Melatonin, I'm always a bit wary of them.

Any advice welcome

Black Swan · 02-11-2016 4:08am

masterK wrote: »

I always wake about about 3am and quite often don't get back to sleep at all or get back off 2 hours later but then only sleep for another hour or so.

I often wake up for some reason at about 3AM, and really don't know why. I used to fight it, tossing and turning in bed. Now I get up and do something (research, class preps, chat on boards, games, etc.). When I tire, I go back to sleep.

masterK · 02-11-2016 10:11am

Black Swan wrote: »

I often wake up for some reason at about 3AM, and really don't know why. I used to fight it, tossing and turning in bed. Now I get up and do something (research, class preps, chat on boards, games, etc.). When I tire, I go back to sleep.

I've tried that, the problem is the more I try to get up quietly the more clumsy I become and end up waking my wife who when awoken at 3AM isn't the slightest bit concerned for my predicament.:)

Black Swan · 02-11-2016 12:54pm

masterK wrote: »

I've tried that, the problem is the more I try to get up quietly the more clumsy I become and end up waking my wife who when awoken at 3AM isn't the slightest bit concerned for my predicament.:)

Fortunately my flatmate is a sound sleeper, so I can sneak out to the living room at 3AM closing doors and work without disturbing her. If I get sleepy, I can fold up in our easy chair.

Fathom · 03-11-2016 6:47pm

Warm tub. Works.

pat k · 04-04-2017 6:44pm

I work shift hours, so the morning shift is 8 am - 4pm, evening shift is 4pm-12am and the night shift is 12am-8am sleep fine on all the shifts bar the Morning shift grrrrr can be a total disaster for me , funny thing is tho I do not be tired it tends to be just my eyes that get sore, and my record for staying awake (actually not able to sleep) is 39 hrs .

Fathom · 05-04-2017 11:52pm

pat k wrote: »

I work shift hours, so the morning shift is 8 am - 4pm, evening shift is 4pm-12am and the night shift is 12am-8am sleep fine on all the shifts bar the Morning shift grrrrr can be a total disaster for me , funny thing is tho I do not be tired it tends to be just my eyes that get sore, and my record for staying awake (actually not able to sleep) is 39 hrs .

If shifts vary. No sleep pattern.

Fathom · 22-06-2017 4:39pm

MOD: Unstickying to see if posts increase.

Fathom · 26-06-2017 1:35am

Heavy daily exercise.

el diablo · 26-06-2017 4:26am

I've tried almost everything listed here (and a lot more!) but my insomnia shows no sign of improving. Guess I'm stuck with it for the rest of my life.:o

Fathom · 26-06-2017 6:32pm

el diablo wrote: »

I've tried almost everything listed here (and a lot more!) but my insomnia shows no sign of improving. Guess I'm stuck with it for the rest of my life.:o

Diet?

el diablo · 27-06-2017 2:50am

Fathom wrote: »

Diet?

My diet's pretty good. Pretty sure that's not the cause.

Fathom · 27-06-2017 4:52pm

el diablo wrote: »

My diet's pretty good. Pretty sure that's not the cause.

Eating & drinking habits? When eaten or drank, not what. Late snacks?

el diablo · 28-06-2017 8:36pm

Fathom wrote: »

Eating & drinking habits? When eaten or drank, not what. Late snacks?

I rarely eat late snacks. And I don't drink coffee after 3pm. My diet's not the cause.

Fathom · 28-06-2017 8:45pm

Holistic approach? Meditation? Tai chi lessons?

el diablo · 29-06-2017 6:04pm

Fathom wrote: »

Holistic approach? Meditation? Tai chi lessons?

I've tried meditation but never really stuck it out. Maybe I should give it another try....

Fathom · 30-06-2017 7:17pm

el diablo wrote: »

I've tried meditation but never really stuck it out. Maybe I should give it another try....

Friend says it helps.

Spanish Eyes · 14-09-2019 8:27pm

Over the counter drowsy anti histamines are brilliant like Piriton or others with similar ingredients. Take the lowest dose possible and see how it works for you. Totally non addictive, and then zzzzz

SteveCloony · 24-09-2019 9:03am

Maintenance Insomnia: is when you wake up one or more times during the night for no particular reason, or wake very early, unable to get back to sleep. This can happen because of insufficient physical exercise during the day, or too much.

Graces7 · 29-12-2019 2:01am

el diablo wrote: »

I've tried almost everything listed here (and a lot more!) but my insomnia shows no sign of improving. Guess I'm stuck with it for the rest of my life.:o

Acceptance can open doors. Often the worry is the cause of the problem. I have no sleep pattern and just sleep when I can and never worry. Had a good sleep earlier then woke and have been happily occupied. Soon will sleep again. Used to worry me as I am chronically ill and need sleep. But when I stopped fretting, it got easier.

CBear1993 · 30-06-2020 3:09am

Anyone tried buying melatonin supplement ? Someone mentioned to me about my circadian rhythm being off if I have trouble sleeping for a month now

el diablo · 30-06-2020 9:07pm

CBear1993 wrote: »

Anyone tried buying melatonin supplement ? Someone mentioned to me about my circadian rhythm being off if I have trouble sleeping for a month now

It's worth a try but make sure you only take it in small dosages (less than 5mg). Taking it too regularly can affect your own ability to produce melatonin.

80j2lc5y7u6qs9 · 20-11-2020 11:17pm

el diablo wrote: »

It's worth a try but make sure you only take it in small dosages (less than 5mg). Taking it too regularly can affect your own ability to produce melatonin.

Can you recommend a brand

el diablo · 21-11-2020 4:34am

Kristopher Cool Redneck wrote: »

Can you recommend a brand

I don't think it's available over the counter in Ireland (I live overseas) which is completely ridiculous. Maybe you can order it online on iHerb etc.

JustAThought · 21-11-2020 4:43am

el diablo wrote: »

I don't think it's available over the counter in Ireland (I live overseas) which is completely ridiculous. Maybe you can order it online on iHerb etc.

Too much bluescreen time (Tv/PC/iphone/games) actively interferes with your sleeping patterns and ability to produce and regulate melatonin. . I’d start there before meddling with potions. Says he typing & still on the internet at 4am !!!

https://www.aao.org/eye-health/tips-prevention/should-you-use-night-mode-to-reduce-blue-light

Their counterpart Irish organisation issued a report and press release a few years back saying how damaging it was & were extremely concerned about childrens useage.

el diablo · 21-11-2020 5:36am

JustAThought wrote: »

Too much bluescreen time (Tv/PC/iphone/games) actively interferes with your sleeping patterns and ability to produce and regulate melatonin. . I’d start there before meddling with potions. Says he typing & still on the internet at 4am !!!

https://www.aao.org/eye-health/tips-prevention/should-you-use-night-mode-to-reduce-blue-light

Their counterpart Irish organisation issued a report and press release a few years back saying how damaging it was & were extremely concerned about childrens useage.

Yeah, blue-blocker glasses and the f.lux app on Windows or Blue Light Filter on Android are useful.

olestoepoke · 21-11-2020 12:55pm

At my wits end, went 4 nights without sleep and had to take a Xanax to get about 5 hours then the night after another sleepless night. A lot of stress in the last 6 to 8 weeks so thats definitely the cause. I cut out tea and coffee completely, eat healthy, don't eat past 6pm. At what stage does this get dangerous? As in if I don't sleep tonight do I need to go see a doctor? My brain is frizzled, difficult to piece thoughts together at times. I tried guided meditation on Spotify on google home beside the bed but not sure about that, don't think its for everyone.

el diablo · 22-11-2020 5:09am

olestoepoke wrote: »

At my wits end, went 4 nights without sleep and had to take a Xanax to get about 5 hours then the night after another sleepless night. A lot of stress in the last 6 to 8 weeks so thats definitely the cause. I cut out tea and coffee completely, eat healthy, don't eat past 6pm. At what stage does this get dangerous? As in if I don't sleep tonight do I need to go see a doctor? My brain is frizzled, difficult to piece thoughts together at times. I tried guided meditation on Spotify on google home beside the bed but not sure about that, don't think its for everyone.

Have you tried magnesium or melatonin? it's probably a good idea to switch off your modem at night time as EMFs can be harmful. It's better to download the meditations rather than playing then online while you're trying to sleep. Working on the cause of your stress should probably be your top priority. Anyway, good luck.

80j2lc5y7u6qs9 · 23-11-2020 9:53pm

marco murphy wrote: »

Glass or two of red wine puts me sound a sleep and wakes up all energetic in the morning. Is this normal?

It worked for me for a while. It was white i used. Now not so much sometimes after not having for a while it does

Fathom · 23-11-2020 10:19pm

Diet, exercise, no uppers, read novel, cuddle.

80j2lc5y7u6qs9 · 24-11-2020 12:50pm

I used cherry juice last night.knocked me out.hope it lasts.but i also used that blue light blocker on pc.iam not home on phone now can't remember the name of it.

I also turned off pc and lights an hour before bed.just sat relaxed in dark and didn't use phone to read.

I want to replace my bedside light bulb.what colour would be best?

el diablo · 24-11-2020 5:39pm

Kristopher Cool Redneck wrote: »

I used cherry juice last night.knocked me out.hope it lasts.but i also used that blue light blocker on pc.iam not home on phone now can't remember the name of it.

I also turned off pc and lights an hour before bed.just sat relaxed in dark and didn't use phone to read.

I want to replace my bedside light bulb.what colour would be best?

Red or orange.

80j2lc5y7u6qs9 · 24-11-2020 6:40pm

el diablo wrote: »

Red or orange.

Thanks.. don't seem to be available only online

olestoepoke · 24-11-2020 6:52pm

In my desperation today I read a book from start to finish. The effortless sleep method.

80j2lc5y7u6qs9 · 24-11-2020 7:07pm

olestoepoke wrote: »

In my desperation today I read a book from start to finish. The effortless sleep method.

what is the approach?

JustAThought · 24-11-2020 7:38pm

I have to say - I’m ruining my eyesight with bluescreen use in these lockdowns. Barely used the phone aNd didn’t use the PC at all yesterday - read all day instead and got a solid 6 hours sleep for change. FELT really relaxed too. There’s something in this no screen thing - it definately works.

el diablo · 24-11-2020 7:46pm

JustAThought wrote: »

I have to say - I’m ruining my eyesight with bluescreen use in these lockdowns. Barely used the phone aNd didn’t use the PC at all yesterday - read all day instead and got a solid 6 hours sleep for change. FELT really relaxed too. There’s something in this no screen thing - it definately works.

Use this app for Windows and Android. It blocks blue light.
https://justgetflux.com/

olestoepoke · 24-11-2020 7:59pm

Kristopher Cool Redneck wrote: »

what is the approach?

A lot of it was the usual sleep hygiene stuff u read elsewhere. She listed 12 rules that she's developed to cure insomnia. I suppose key points were bed is for sleep and sex thats it nothing else, if u can't sleep after 20 min or so get up leave the room. Break the association between the bed and lying there tortured. Another key rule was to try and change your mindset to a more positive outlook. Its worth a read for anyone thats suffering badly. I personally have only ever experienced the odd sleepless night, what she mentions event insomnia. If I've something important on the next day I'd struggle to get even 5 min sleep. But it has manifested into full now insomnia the last two weeks. Without getting too personal I've had a very stressful 4 or 5 weeks, a build up of a few things including a death to name one, so its all come to ahead I guess. I went 4 continuous nights without sleep, took a benzo and slept the 5th night then another sleepless night the 6th night. Im not a fan of taking pills but I was desperate and worried that a 5th night would drive me insane. Anyway the book is well worth a read, im gonna give her program a go.

80j2lc5y7u6qs9 · 26-11-2020 11:31pm

olestoepoke wrote: »

A lot of it was the usual sleep hygiene stuff u read elsewhere. She listed 12 rules that she's developed to cure insomnia. I suppose key points were bed is for sleep and sex thats it nothing else, if u can't sleep after 20 min or so get up leave the room. Break the association between the bed and lying there tortured. Another key rule was to try and change your mindset to a more positive outlook. Its worth a read for anyone thats suffering badly. I personally have only ever experienced the odd sleepless night, what she mentions event insomnia. If I've something important on the next day I'd struggle to get even 5 min sleep. But it has manifested into full blown insomnia the last two weeks. Without getting too personal I've had a very stressful 4 or 5 weeks, a build up of a few things including a death to name one, so its all come to ahead I guess. I went 4 continuous nights without sleep, took a benzo and slept the 5th night then another sleepless night the 6th night. Im not a fan of taking pills but I was desperate and worried that a 5th night would drive me insane. Anyway the book is well worth a read, im gonna give her program a go.

I am not very impressed with that book. The one by Dr Guy https://www.amazon.co.uk/Sleep-Book-Well-Every-Night/dp/1409149102 seems slightly better but it is padded out with some silly story of someone's experience

olestoepoke · 27-11-2020 9:03am

Kristopher Cool Redneck wrote: »

I am not very impressed with that book. The one by Dr Guy https://www.amazon.co.uk/Sleep-Book-Well-Every-Night/dp/1409149102 seems slightly better but it is padded out with some silly story of someone's experience

Hi, if u don't mind, where did you buy the cherry juice and is there a particular type? Thanks

80j2lc5y7u6qs9 · 27-11-2020 9:40pm

olestoepoke wrote: »

Hi, if u don't mind, where did you buy the cherry juice and is there a particular type? Thanks

Just saw your post now

The product is https://www.natureshealthbox.co.uk/active-edge-cherryactive-concentrate-cherry-juice-946ml

I got i a healthfood shop i cannot recall name. Mine was 12 euro a smaller bottle . Holland & Barret do a brand too

Anyway it worked great first night when i had not slept the night before.OK the second night and no sleep last night. It seems the search goes on. I am seriously thinking of parking up in some woodland and sleeping in car or at least staying in it, so fed up of walking around house

olestoepoke · 27-11-2020 9:48pm

Kristopher Cool Redneck wrote: »

Just saw your post now

The product is https://www.natureshealthbox.co.uk/active-edge-cherryactive-concentrate-cherry-juice-946ml

I got i a healthfood shop i cannot recall name. Mine was 12 euro a smaller bottle . Holland & Barret do a brand too

Anyway it worked great first night when i had not slept the night before.OK the second night and no sleep last night. It seems the search goes on. I am seriously thinking of parking up in some woodland and sleeping in car or at least staying in it, so fed up of walking around house

It's awful, I feel your pain. It really annoys me reading some of the older insomnia threads on boards to hear people making a joke of it. One OP was desperate and even mentioned being suicidal at times and the replies were mostly good but two or three people had a great time belittling the guys problem. Anyway this fellas youtube channel is quite, goodhttps://www.youtube.com/channel/UC_tdQDMQon0CfD0xAbZPNDg
I think worrying about sleep is the main problem for a lot off people. .

80j2lc5y7u6qs9 · 27-11-2020 10:19pm

olestoepoke wrote: »

It's awful, I feel your pain. It really annoys me reading some of the older insomnia threads on boards to hear people making a joke of it. One OP was desperate and even mentioned being suicidal at times and the replies were mostly good but two or three people had a great time belittling the guys problem. Anyway this fellas youtube channel is quite, goodhttps://www.youtube.com/channel/UC_tdQDMQon0CfD0xAbZPNDg
I think worrying about sleep is the main problem for a lot off people. .

https://www.amazon.co.uk/Sleep-Book-Well-Every-Night/dp/1409149102 goes into that a bit and says, and it is my experience that people fall asleep when they think no point trying as the night is ruined. Sometimes a lot actually i go to sleep about 6.30 am and then my alarm goes at 7 and wakes e again but sometimes i have slept through it like yesterday, i think it was, I slept till 1 PM from about 6.30 AM. It is easy to say not to try though

I wonder if my rhythm is reversed i often hoover at night two rooms at 9 PM Tuesday night . I have found for few night wine knocked me out but no effect lasts. ialso tried the sleep twinings tea and it worked at first
https://www.amazon.com/Twinings-Sleep-Tea-Bags-pack/dp/B017J06OKI/ref=sr_1_1?dchild=1&keywords=twinings+sleep+tea&qid=1606511945&sr=8-1

I do not have much faith is cbt or mindfullness

80j2lc5y7u6qs9 · 27-11-2020 10:51pm

Spanish Eyes wrote: »

Over the counter drowsy anti histamines are brilliant like Piriton or others with similar ingredients. Take the lowest dose possible and see how it works for you. Totally non addictive, and then zzzzz

A pharmacist told me that since covid doctors are prescribing huge amounts of antihistamines for sleep.I don't like them they make me feel very strange. Tonight i am making bed on couch in the living room

Fathom · 02-12-2020 11:07pm

Kristopher Cool Redneck wrote: »

Tonight i am making bed on couch in the living room

Yo kelly. Couch works for me. Turn on TV. Bored. Falls as asleep.

Jeff88448 · 02-12-2020 11:30pm

I find this tea brilliant for sleep.

https://littlecollinscbd.com/products/sleepy-hemp-cbd-tea

atilladehun · 02-12-2020 11:33pm

I create a fictional world. I suppose it's a bit like a story or a passage in a novel. Setting a scene rather than a start middle and end.

I have a couple of themes that I often return to. Usually there's a lot of detail. Sights sounds smells sensations. Breathing can be part of it, not as explicit as a meditation.

I can describe my character and those around me. More often than not almost nothing is happening, I'm just describing.

I've done this for over 15 years. In normal busy life this gets me asleep quickly. In stressful times it stops me doing the inefficient ineffective thinking thing.

I've recently been going through treatment for serious long term illness which has messed up my sleep for countless reasons. My narrative thing helps me stay relaxed in bed for hours without getting stressed about not sleeping.

I've done the mindfulness app ones, I like them too. They're a good way for me to mix it up. Mine are more personal I suppose, like a half memory or you know when you read a book and imagine extra bits about characters in the world you create. It's important for me not to have any real people in it though.

olestoepoke · 03-12-2020 5:12am

You never know what you've got till its gone. I took sleep for granted for years, then due to stress all of a sudden terrible insomnia. Two or even three nights and not a wink. Walking dead the next day, taking a Benzo worked but after reading about how addictive they are and to be honest you don't get a proper sleep on them, I stopped taking them, you cant live your life dependent on a pill for sleep.

I read a few books on CBTI, put my smart watch on and started running/walking in the park everyday for about 5k. I was always a healthy eater but went overboard with this recently, zero sugar. One cup of tea and one cup of coffee in the morning and thats it for the day. Dinner around 5pm and no food or drinks after that bar a sip of water.

When I couldn't sleep after 30 min I get out of bed and downstairs to the living room, and repeat this 3 or even 4 times a night to break the association with being tortured in bed. Slowly I started getting a few hours sleep every night and this made a big difference. The first night I slept right through for 7 hours was an amazing feeling. Im almost back to normal now, I think the biggest issue is changing your mindset regarding the bed and no sleep and tortured tossing and turning and getting up after 20 min or half an hour and do something, I played an audiobook by Richard Dawkins, something about his voice that calms me, and when you feel tired again go back to bet and repeat. I only had this problem for a couple of months I really feel for people that suffer with it for years or decades.

80j2lc5y7u6qs9 · 03-12-2020 9:37am

Fathom wrote: »

Yo kelly. Couch works for me. Turn on TV. Bored. Falls as asleep.

Didn't work for me.I didn't sleep that night but i went to bed at 7 am the next morning and slept till 4pm and stayed in bed till 9PM sleeping/dozing.Got upate.watched film till 2 back to bed slept again sleeping pretty OK since

Insomnia?/Tips for good sleep

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