Insomnia?/Tips for good sleep

theparish · 09-10-2009 12:22am

Drink

Dingleye · 09-10-2009 2:19pm

So i've heard...
- Hot bath or shower before bed? - THIS WORKS FOR ME

- Horlicks and hot milk, thats meant to make you sleep, I think?

I've never tried it, just know it tastes good in milkshakes

- Heard that rescue remedy stuff is meant to be good

- Lavander oil on the corners of your pillow?
- Don't have lie on's & dont have naps in the evening
- Take up some physical exercise, buy a bike or go for a walk in the evening to tire yourself out

***** The sound of a hairdrier makes me drift off into a deep sleep for some reason, used to love it when I lived with my sister & she would be up for work before me and have the hairdrier going :rolleyes: Zzzzz... the noise of an electric fan has the same kind of effect, weird? *****

BroomBurner · 26-11-2009 12:58am

Continuous noise sometimes helps for me too. Also, trying to stay awake, for some reason. Otherwise, nothing beats an orgasm for sending you off. That would be my number one recommendation.

Anyone else avoid going to bed because they know it will be a while before sleep?

Viscious cycle.

unreggd · 18-12-2009 10:45am

I know its always said, but its always about a routine

I'm shocked how much my sleep has improved in the last year

Stay up all night and day, then go to bed at about 10pm
Anyone should be bollixed at this stage!
Then get out of bed at 7am. This is the hardest part, so havin someone to get u up is a big help

Even on your days off, get up early and sleep early

The worst thing for me was bein on my PC for a couple of hours, then goin straight to bed
So i have a new rule of no PC after 10pm

Also, no strong lights. Try to use a lamp when it gets dark instead of the main light

Sleep is what u do when you're tired, so do things that will make u sleepy!
Long walks [as in 2hours+] swimming, and afternoon sports are good

If you're still awake after an hour, get up and do somethin. You'll just get more frustrated = less likely to sleep at all

While medicinal ways may help a bit, you'll outgrow them, and the sleep isnt always as good when it's unnatural

Mr Benevolent · 23-01-2010 6:16pm

Another thing that helps (and I know that works) is to stay awake until you're tired. Keep yourself busy with a book. Trying to sleep is a no-no. Really. Do whatever you do to relax, but do it to keep awake. I know it might be a bit odd, but it works for me and plenty of others.

SI NO · 12-02-2010 6:41pm

ive heard many things to help sleep

1.exercise that day!
2. Peanut butter and milk before you sleep

however the consumption of a Melatonin aids sleep! and gets you on a regular sleep pattern!

Melatonin is a hormone manufactured in the pineal gland (located in the middle of the brain), and is considered the great regulator of our internal clock. It is thought to be responsible for maintaining the circadian rhythms (natural sleep/wake cycle) within the body. The amount of light hitting our eyes determines the amount of melatonin the pineal gland secretes, so darkness triggers the release of melatonin into our bloodstream, causing a drop in body temperature, and eventual sleep.

CherryActive Concentrate and Capsules are made from carefully-selected Montmorency cherries, using special techniques to harness and optimise their health-promoting nutrients.
Montmorency cherries have been shown by recent research to be one of the few-known food sources of naturally-occurring melatonin.

Novella · 20-02-2010 2:22am

Never knew there was a Sleeping forum!

I have huge sleep problems. Last night, I was awake for the whole night. 10am this morning was the last time I checked my phone for the time after trying actively since about 5 or 6am to sleep. Managed to get a few hours, never continuous sleep mind, just awake, asleep, awake kind of thing.

No matter what, I can't sleep. I've tried exercising and getting myself into a routine and hot chocolate before bed etc., but I'll still lie there wide awake. No matter how tired I am, I can't shut my mind off. I just think obsessively.

I have been prescribed sleeping pills too, no effect.

It's just nice to know that I am not alone.

FiennesJ · 20-02-2010 5:36pm

None of that stuff works! I have suffered with insomina for years and it angers me when people babble on about stupid tips that don't work! they clearly never had a serious sleep disorder. Not being able to sleep for a short period is one thing, but to have people fill you full of rubbish about hot baths and lavender etc when its a chronic sleep disorder you are suffering for years and is affecting your everyday life is another. Its a trip to your G.P is what is needed for a possible referral to a sleep disorder clinic! not a gift voucher to the bloody body shop!!!!!:mad:

Spanish Eyes · 20-02-2010 6:15pm

OK for me to add here?

I have the waking in the middle of the night problem. You know it. No problem nodding off, but the wake at 4 am is a real killer.

Anyway, one weekend morning about 8 am, having been practically awake since 4 am, I took my Berocca (fizzy multivitamin) as I usually do at breakfast during the work week. Well ZZZZZZZZ after that!

I am not kidding. So when I woke the next night at the usual 4 am, somehow or other I remembered to take the Berocca, and I went out like a light. I think it must be some of the ingredients, combined with the middle of the night. But it really works for me.

I found the Berocca expensive, so tried the Boots generic version at half the price, and the same thing, sleep after middle of the night waking.

Now I don't know if it is just me, but NOTHING else worked, and that middle night waking is the absolute pits. You just count the hours until you have to get up for work and do you know, I always fell into a deep sleep about an hour before getting up time.

I don't know if it will work for you, but what the hell, no harm done, no xanax, valium, etc.

I wish you all well, and sympathise. I accept that I will wake up about 4am, but I know what to do now. And it is getting rarer as time goes on, but still there.

Bootsy. · 03-03-2010 3:18am

My sleeping is all over the place lately. Worse problem than not being able to sleep at night is not being able to wake up in the day. Has me in all kinds of trouble at the moment.

Anyway, one serious piece of advice for sleeping:

*** Get off the Internet!!! ***

Goodnight.

veryrandom · 09-04-2010 3:11am

I have terrible sleep problems (its 3:14am right now and am online...) and it is very annoying for me and disruptive to my day to day life. Its that age old problem i can't sleep due to excessive thinking/worrying/musings. As well as this i am a incredibly light sleeper, the slightest noises wake me up, and i have to have essentially complete darkness to sleep comfortably.
It frustrates me a lot cuz, while i feel that staying up till say 1am is relativly normal after that i know i should be sleeping. Iv had loads of people from friends,boyfriends and parents tell me how to fix it from take more exercise to have a tidier room but to be honest i dont think these are the answers. Iv been phsyically exhausted before, from very active days and despite this still struggled to sleep, for me i think it is definetly a mental thing.
Its strangely good to know that other people go through this too....no1 i know really has insomnia or anything close to it so a lot of the time its generally dismissed and theres nothing more annoying then that. I take sleeping suppliments now when its particularly bad and they do the job but i know that thats a bad road to go down by all accounts...
Anyway, just my thoughts, its nice to know am not alone tho!

Novella · 16-04-2010 4:49am

4:50am, can't sleep :mad:

Snoopy1 · 24-07-2010 6:09am

I have terrible trouble sleeping also. Im a shift worker, and alternate between 12 hour nights and days, and my body clock is all over the place.
Its so hard to sleep during the day, i never feel refreshed after trying to sleep during the day.
Ive tried sleeping tablets, but they only give me about 4 hours sleep. Ive also started trying the Rescue Remedy night stuff, but it only gives me 4 hours sleep.
Whats also annoying is that when i eventually do get to sleep, im an incredibly light sleeper, so will hear everything.
Ive also got a new boyfriend, and cant sleep when he is there at all, as im not used to the noises he makes!!!

Has anyone any reccomendations for helping me adjust between nights and days?

Jackobyte · 24-07-2010 6:30am

I have a kind of "self-induced" insomnia as I have spent most nights for the last month staying awake until 4am at the earliest when I could have slept from 1am.

major bill · 29-07-2010 3:17am

A few videos i find relaxing and sometimes these tire me out:)

http://www.youtube.com/watch?v=zhP8mI3B28E

http://www.youtube.com/watch?v=geLtFCxDs40

http://www.youtube.com/watch?v=tuQoILHxN5Q

http://www.youtube.com/watch?v=tuQoILHxN5Q

oglaigh · 29-08-2010 11:15pm

Just found the sleeping forum! never knew there was one.

Just want to echo what lots of people here have said, have had insomnia for years - tried everything really. Finally went to the doc who recommended melatonin. Sorted everything out in no time. Would def recommend it.

treborflynn · 13-09-2010 10:34am

I once went for 9 days without a wink of sleep and then ended up going to the chemist and got medication, but thats not the answer.

I find now that a bit of exercise does you the world of good, but you also need a clear head, like so many others im a bit of a obsessive thinker, i just try to concentrate on something im looking forward to or i know i will enjoy in the near future.

Needless to say a regular sleep pattern helps too.

Jazzelyn · 19-09-2010 10:30pm

I've spent years not sleeping restfully and nothing seemed to work. Lately I've started taking 30 minute walks in the evening, after dinner, and I've found my sleeping has improved - I think it helps clear the head and relaxes me a bit.

Anyway, just a thought - it works for me; it might for you too. Good luck!

Delicate_Dlite · 17-10-2010 2:09am

I've always had trouble with my sleep, but the last 2 yrs have been hell. Mainly due to anxiety, the last month I averaged 3.5 hours sleep a day, some all nighters.

Offered by my Dr. and therapist a script, but always tried to do without. Now I think I need it, but was looking to try an over the counter version first as figured they would be milder. But tried 3 chemists today and everything they had was 'natural herb extract' and fecking homeopathy. :rolleyes:

I'd rather not waste my time on herbs and holy water, Can you get over the counter meds? as in proven by modern medicine or do I have to get a script for it?

Cheers.

Capt'n Midnight · 14-11-2010 3:21am

Anyone have more details on the technique of relaxing by imagining various bits falling to sleep first starting at the extremities and then gradually getting the rest of your body relaxed ?
Or where you breath slowly ?

Snoopy1 · 14-11-2010 3:30am

I got sleeping tablets from the doctor, and they have no effect on me whatsoever!!
If i take one, i get about 4 hours sleep from them.

Nemanja91 · 19-12-2010 2:31am

I noticed in the original post that the OP says not to excercise 6 hours before bed, I think this affects me as I could be training until 10 some nights and my legs are too sore and I can't relax. Sometimes aswell I feel like if I am not asleep by 3 that I will waste the rest of the following day so I stay up.

Celtise · 29-12-2010 7:02am

I'm just recently back to the land of insomnia after a lovely few weeks of normal sleep, which felt amazing. I've basically been a major insomniac since I was a kid and the only two bouts of normality I've had in the last two years have been down to the rule of keeping regular sleeping routines. This one I've just lost really upsets me and I blame being in a strange place with irregular routines for Christmas. Totally gonna try to get back to routine next week. I love being awake when others are asleep but having a normal sleep pattern was actually really good for me this time, enough that I miss it deeply.

VNP · 20-01-2011 12:44am

I gave up coffee, tea and alcohol in my early twenties for almost 3 years and i slept directly beneath a velux window, my sleep was amazing looking back on it. I remember for a period of a year and a half where i was doing a bit of weights and running, taking a good bit of protein shake ( whickh must have had something that helped my sleep in it?) and 1- 2 litres of milk a day, mental state was the best i remember it being, and I used to nod off in a heartbeat then wake up with the day light. Great time of my life. Good sleep= happiness for me.
Its amazing how a few minor stresses such as i have now have faded that feeling to a distant memory. I must knock my coffee and tea lust on the head again see if it helps.

The Belcher · 20-01-2011 4:06am

My insomnia at the moment is the worst it has ever been in my life so far. I work from 4.30pm to 2.15am every day Mon to Thurs. I used to go to bed at 4am and listen to newstalk on the radio until 5am, generally be asleep by 6.30am ish (give or take either way) and then proceed to wake every 20mins without fail until I got up(usually at 2pm or before).

Now I am still wide awake with zero sleep until 8 or 9am every morning. I wake every 15mins without fail, and when I do nod off I would say I am never fully asleep at any stage throughout the night. I cannot get out of bed any day until an hour before work and I feel sick, wrecked, depressed, irritable and generally a complete prick to be around for the first 3hours at work.

I have tried sleeping tablets over the years which were a waste to me. I even took 3times the dose and made zero difference. I wasn't too keen on going down the drugs route anyway so stopped that. I also felt like my doctor didn't give a **** in the first place and wasn't interested or made any effort whatsoever to even comprehend how I felt every day. I have tried all the health shop stuff including noctura, rescue remedy, lavendar oil...blah de blah.

I am taking driving lessons at the minute which are generally around 10am and 11am every week. This sounds like a normal time for most people but for me it's the equivalent of 5am in the morning. I literally am lucky to have gotten an hour and a half of broken sleep on those days before getting up.

It's hard to see any way out of it at all, I have done the staying up 33hours route a few times to see if I could kickstart a new routine, nope, yet again a waste of time. What can you do? I suppose maybe moving to a day shift might improve things a bit after a few weeks, but I worked one years ago and was an insomniac then too. A pain in the arse so it is....:mad:

Tallon · 20-01-2011 4:32am

I just found this thread. I suffer from serious insomnia. I can be awake for days sometimes.

I think about things too much and worry too much.

Once I do fall asleep I find it very hard to get up.

I drink a lot of tea which I know can't be helping it, but I'm just so used to it that I hate being without a cup

undergroundvibe · 08-03-2011 11:40am

has anyone tried hynosis to help with insomnia?

sickpuppy32 · 08-03-2011 6:58pm

yeah i have, it worked too. Went to ailish mcgrath in dundrum

undergroundvibe · 08-03-2011 8:06pm

sickpuppy32 wrote: »

yeah i have, it worked too. Went to ailish mcgrath in dundrum

i was on that irish hynosis website and was considering giving it a try, its very expensive if it doesnt workk tho, think its 250 for 2 or 3 sessions or something like that

sickpuppy32 · 08-03-2011 9:08pm

undergroundvibe wrote: »

i was on that irish hynosis website and was considering giving it a try, its very expensive if it doesnt workk tho, think its 250 for 2 or 3 sessions or something like that

Yeah it wasn't cheap. | went to a hypnotherapist. I was very skeptical at first but it totally sorted me out. I had underlining issues that was causing my insomnia and I came to understand and accept that.

tdv123 · 19-03-2011 1:53am

Not sure if this is the right place to ask but dose anybody know if Nytol is sold in Ireland?

I was able to buy it in any local chemist when I lived in the UK & I was told it was otc over here as well but tried to 2 chemists & neither of them had it.

Anybody know?

diaquinn · 21-11-2012 11:53am

The major aspects of sleep are routine and comfort. Stimulants physical and mental obviously play a part but if you take care of the former, the latter will have a diminished role. For a long time, I was getting up for classes at various times of day, working later on some nights and I had no routine. I was at college, so I'd be spending alot of time under my duvet, but it was a cheap duvet. I had a cramped bed, spring mattress, bad sheets, the whole lot. So while I getting alot of "sleep time", I wasnt too comfortable and my sleep quality was far diminished. I made certain changes to my routine when the bags under my eyes grew too much. I got a feather down duvet, not exactly a luxury duvet but certainly an improvement, I brought a cheap mattress topper, but most important of all, I GOT AN ALARM CLOCK!!!! At first, it was so so difficult getting up at regular times but the work paid off, so I sleep more comfortably and look forward to going to bed. I tend to listen to some clannad to relax me too, but thats not for everyone! x

Capt'n Midnight · 22-04-2013 2:56am

Capt'n Midnight wrote: »

Anyone have more details on the technique of relaxing by imagining various bits falling to sleep first starting at the extremities and then gradually getting the rest of your body relaxed ?
Or where you breath slowly ?

http://www.wikihow.com/Fall-Asleep

Loosen your muscles: Lie on your back. Starting from the very tips of your toes, gradually loosen all of your muscles one by one eventually reaching the head. Move to your ankles, then calves, knees, and upward. If your mind wanders, return to the last part of the body loosened and keep working up until you reach your head, relaxing your body; the torso and head are the hardest to relax! Staying on your back, aim to sink loosely onto the mattress until you feel it is time to roll into your desired position.

Use breathing techniques. Deep breathing can help you relax enough to fall asleep. Lie on your back in bed, watching or feeling your stomach rise, and then breathe. Your goal is to breathe in and out about six times per minute, as per this exercise:

Breathe in deeply for four long-counts.
Hold the breath for two counts.
Let the deep breath out for four counts, pushing the last "bit" of breath out but gently, not over-working it.
Repeat. Concentrate on your breath, remaining focused on it to the exclusion of all else.

I LOL'd
http://www.wikihow.com/Fall-Asleep-Fast

Sort out any problems or worries before going to bed instead of worrying about when in bed
...
Write out your response to any anticipated confrontation on paper. Instead of lying in bed working through a million scenarios, knowing you've already come up with a list of comebacks can spare many hours of anxiety.

http://stereopsis.com/flux/ removes the harsh white glare from your screen when it's getting towards bedtime

Man travelling united · 03-05-2013 7:49pm

Ive had trouble sleeping over the past year and the only thing that makes me fall asleep is good sunlight if im away or a xanex.

Man travelling united · 03-05-2013 7:52pm

Maybe there not the ones that agree with your body I got zolpadon tarten of my doctor and they made me worse mad dreams ect and I tried a xanex under my own supervision(not adviseable) and they work very well. Sleep is so important it could really get you down.

b_mac · 05-02-2014 11:22pm

http://www.liveatc.net/flisten.php?mount=eidw3&icao=eidw

I listen to this, take a few slow deep breaths and I am.... zzzz

daithi7 · 26-05-2014 6:12pm

Here's some great tips to help you get some sleep ......

http://www.well.com/~mick/insomnia/

and here they are put to music by a choir in New York, I kid you not

https://www.youtube.com/watch?featur...&v=tznqYLK_c0I

tips summary from well.com/~mick/insomnia

Index of Insomnia Tips

See a Doctor
Take a Warm Bath
Get a Massage
Listen to Music or Other Audio
Drink Warm Milk
Drink Herb Tea
Eat a Bedtime Snack
Avoid Caffeine, Alcohol and Tobacco
Sleep in a Well-Ventilated Room
Sleep on a Good Firm Bed
Sleep on Your Back
Get Some Physical Exercise During the Day
Keep Regular Bedtime Hours
If You Can't Sleep, Get Up
Don't Sleep In
Get Up Earlier in the Morning
Keep Your Bed a Place for Sleep
Avoid Naps
Avoid Illuminated Bedroom Clocks

Of course there's the standard insomnia remedy
that everyone knows (although it never worked for us, so we've got a better version)

Counting Sheep
Some insomnia cures you probably
haven't seen before

Sleep With Your Head Facing North
Don't Watch TV or Read Before Going to Bed
Toe Wiggling
Stomach Rub
Progressive Relaxation[Listen to, or download at no charge, this guided relaxation]
Deep Breathing
Visualize Something Peaceful
Visualize Something Boring
Imagine It's Time to Get Up
Quiet Ears
And some new suggestions from readers
who have found these remedies useful for their own insomnia.

Not Thinking
Smoke Yourself to Sleep
Yawning
Sex—Alone or with Others
Backwards Counting / Mental Computer
South, Not North
Earplugs
Secure Place
Bedtime Routine
Hot Water Bottle
Green Cows—and Other Animals of Color
Short Walk Before Bed

Testimonials

Good luck! Have a pleasant sleep!

kerry4sam · 07-11-2014 2:38am

^^^ Thanks to all who've posted some tips & advice in here. I've not slept right / not really slept at all since an incident last Tuesday but thankfully have a few pre-booked days off in event this insomnia continues.
Will certainly try some ideas from here

Thanks again,
kerry4sam

richardjack67 · 14-11-2014 8:49am

Thanks for the tips.. I really need it.

Sardino · 21-11-2014 12:27am

Presumably mentioned but I use a 5 minute meditation every night and find I fall asleep very soon after. I usually have a struggle if I don't bother to meditate. All it involves in concentrating thought solely on breaths coming in and out and every time you notice yourself thinking revert to the breathing. You'll find yourself thinking a lot but you get better at noticing it early and increasing the length of focus on just breathing.

kerry4sam · 21-11-2014 1:05am

Well whats been working for me is noise: background noise in some form.

Could be music via the tv - my mind would wander into the lyrics, meaning, importance etc etc;
or even
playing a dvd on the laptop - one I've seen so often I could recite the lines, harmless movie, but familiar.

Before bed though, some form of exercise; a walk; turbo-trainer; anything. Or even a lavender bath, soothing & relaxing

That's what has been working for me anyways,
Hope it helps someone else,
kerry4sam

gormdubhgorm · 22-11-2014 12:22am

kerry4sam wrote: »

Well whats been working for me is noise: background noise in some form.

Could be music via the tv - my mind would wander into the lyrics, meaning, importance etc etc;
or even
playing a dvd on the laptop - one I've seen so often I could recite the lines, harmless movie, but familiar.

Before bed though, some form of exercise; a walk; turbo-trainer; anything. Or even a lavender bath, soothing & relaxing

That's what has been working for me anyways,
Hope it helps someone else,
kerry4sam

To get to sleep I thought kerry people would just list off all the years they won sam maguires?

shuffle65 · 02-12-2014 11:00pm

Strangely I've been having trouble dropping off to sleep/staying asleep for the past few weeks, this despite the fact that a lot of my worries have been taken away from me. (career/finances). I'm happier than I've been in ages, so why am I not able to sleep properly?
I'm starting to feel a little bit ill from it...

descheness · 13-03-2015 12:57pm

Very useful tips, thanks!

SepTomBer · 14-03-2015 8:15am

Will try this.. I really can't sleep well lately

descheness · 15-03-2015 3:39pm

Anyone have any tips on not feeling so groggy in the morning? I've felt so run down these past few weeks an can't see to shake it!

LoganRice · 01-05-2015 11:12pm

Take a warm, relaxing shower for about 10 minutes then get out, dry yourself and drink some cold water and head to sleep immediately afterwards :-)

pavb2 · 31-01-2016 6:05pm

I want to monitor my sleeping and try to get into a routine Can anyone recommend any phone apps or wristband devices with alarms.

Elemonator · 31-01-2016 6:29pm

I remember in secondary school I could never sleep. Would go to bed and be getting back up at 6 to catch the train. It took me a while to find a solution but my problems were sorted over night.

1. Don't kill yourself exercising 3 hours or less before bed. I was an avid gym user all through secondary school and still am. But going for two hours and hoping to be spark out when you got home never helped me personally. It may work for you.

2. Don't be eating sugar 2 hours before bed or anything large in general. Interferes big time with your sleeping pattern.

3. Lie ins are a killer I'm afraid to say. Don't go to bed 3am Saturday night and rise at 12pm Sunday. For me personally, I had to wake at 9am to sleep the next night. And with alcohol in you, any sleep you get is worthless anyway. Try and keep a routine.

4. No nightcaps.

5. I actually sleep with earplugs so I can't hear the seagulls

6. THIS IS THE BIGGEST ONE. Don't look at screens 2 hours before bed time. The blue light present in the screens fools your brain into thinking its still daylight and it doesn't release the amount of melatonin (the chemical that helps you sleep). This includes laptops and TV's. Those who say they need screens to tire their eyes are talking s***. Reading also seems to keep me up so I usually go and practice a musical instrument. If you desperately need to use the screen, don't bother with the apps that claim to block out blue light. It's nonsense. Use amber tinted sunglasses, they block out blue light.

7. For teens specifically, just go to bl***y bed and quit moaning. Never ceases to amaze me that college students moan about not sleeping when you know they were on YouTube until 2am.

8. My final point, don't stress and worry about getting no sleep. At the end of the day its not going to help. Just lie there and tell yourself "I am asleep" and just close your eyes. May take a while but you'll drift off. I find that if it takes me more than an hour to get to sleep, I get up, walk around the house for five minutes, do a full body stretch, leave the window open a crack for a few minutes and flip the pillow. I then go back to bed and actually fall asleep.

Hope this helps. Helped me a lot.

Elemonator · 31-01-2016 6:30pm

descheness wrote: »

Anyone have any tips on not feeling so groggy in the morning? I've felt so run down these past few weeks an can't see to shake it!

Take vitamins. If you get a shower in the morning, run it on hot as you can handle for 30 seconds, then cold as you can handle for 30 seconds and then repeat once. Helps blood flow.

Insomnia?/Tips for good sleep

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