Insomnia thread
- Thread starter Canned Heat
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I struggled for years. Followed simple proven advice and it worked for me. Got a good mattress. No booze (I drink sufficiently on the weekends). Go to bed same time and get up at same time (8:30-4:30 for me). Leave my phone in the other room. Take 3 mg melatonin and lay down and read a book. Usually out in 15 minutes.
This probably won't work for true insomniacs, but I've been doing it recently and I go to sleep extremely quick.
Lying on my back or stomach, I visualize the ocean. Sounds ghey, but stay with me. After 'seeing' it for a few seconds, I focus on my toes and feet and feel the waves moving me up and down as if I was on a raft. Then I move to my legs, then torso, arms and hands, and finally head. If I lie still enough eventually it actually feels as if I'm moving with the waves. For some reason, I find myself very aware of my breathing. I try to clear my mind as much as I can, and think to myself "Don't think. Don't think. Don't think." The next thing I know is I'm waking up after a good nap/sleep.
It truly is a very weird thing to experience. I read about the strategy, for lack of a better word, on some clickbait site explaining how soldiers are instructed to get sleep whenever and wherever they can. I don't know if that's real or not, but it is working for me. There were a couple other visiualization things like imagine lying in a hammock staring at an empty blue sky, etc.
YMMV.
Lying on my back or stomach, I visualize the ocean. Sounds ghey, but stay with me. After 'seeing' it for a few seconds, I focus on my toes and feet and feel the waves moving me up and down as if I was on a raft. Then I move to my legs, then torso, arms and hands, and finally head. If I lie still enough eventually it actually feels as if I'm moving with the waves. For some reason, I find myself very aware of my breathing. I try to clear my mind as much as I can, and think to myself "Don't think. Don't think. Don't think." The next thing I know is I'm waking up after a good nap/sleep.
It truly is a very weird thing to experience. I read about the strategy, for lack of a better word, on some clickbait site explaining how soldiers are instructed to get sleep whenever and wherever they can. I don't know if that's real or not, but it is working for me. There were a couple other visiualization things like imagine lying in a hammock staring at an empty blue sky, etc.
YMMV.
I used to never be able to turn off my brain at night. I tried Ambien, but it has diminishing returns.
25 MG each of Edibles and Trazodone later and I sleep better than I ever have.
I also wear a sleep mask and our bedroom is stimuli free.
It has been life changing.
25 MG each of Edibles and Trazodone later and I sleep better than I ever have.
I also wear a sleep mask and our bedroom is stimuli free.
It has been life changing.
I rarely have an issue staying asleep on my own.
My issue is if I do wake up in middle of the night I can't go back to sleep...doesn't matter what time it is.
This only happens when my kids wake me up due to a bad dream or something. My wife knows this and tries to get to kids first but it doesn't work everytime.
Happened tonight...been awake for 45 minutes....long day ahead :/
My issue is if I do wake up in middle of the night I can't go back to sleep...doesn't matter what time it is.
This only happens when my kids wake me up due to a bad dream or something. My wife knows this and tries to get to kids first but it doesn't work everytime.
Happened tonight...been awake for 45 minutes....long day ahead :/
Chiroflow water pillows help. Never get hot so you never have to flip them over.
If you wheel me into a dark closet I can fall asleep in 10 secs. I’ve never had any issues sleeping and feel for those that do. Insomnia sounds like hell.
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Had an insomnia problem for several years in my twenties and it was rough. I probably averaged 3 hours at night and 1 or 2 nights with zero sleep. No matter how fatigued I was the brain wouldn’t shut off. This was before ambien so I was prescribed different things but none really worked. One was a controlled substance I can’t recall and it gave me a sluggish feeling but my brain was still going, so I felt trapped. The only helpful thing was muscle relaxers that relieved some pain in my head and neck from no rest. It gradually subsided when I followed a good routine, no caffeine, etc as the doctor says. It still took a couple of years to get to fairly regular. I take melatonin now and make a point to close my eyes and try to sleep as soon as I feel the first hint of drowsiness.
Something I’ve tried and like is the Bluetooth stretchy headphones and listening to rain or white noise. I mix it up but my favorite is this one: https:
Something I’ve tried and like is the Bluetooth stretchy headphones and listening to rain or white noise. I mix it up but my favorite is this one: https:
I am the opposite. I learned as a teen that I must have at least 8 hours sleep or it feels like I have a hang over. Noticed on weekends that I could sleep 10 hours if I did not have to get up for a reason. Now that I am retired and do not need to get up in the morning I can sleep 10-12 hours every day and then take a 2 hour nap in the afternoon. They have done studies and I do not have sleep apnia or other issues. If I have appointments I can get up and function normally as long as I get 8 hours.
Dark room, ambient sound, cold is better than warm. Spend on a good mattress and pillow. You spend 1/3rd of your life sleeping, so invest in it. I really think there's no limit you can spend for a good night sleep.
If my sleep gets thrown off, I force myself to power through the day: wake up on time, no naps, limit coffee.. and then I'm able to fall asleep on time.
Workout more. Tire yourself out.
If my sleep gets thrown off, I force myself to power through the day: wake up on time, no naps, limit coffee.. and then I'm able to fall asleep on time.
Workout more. Tire yourself out.
Find some meditation music To play on your phone. Sit Indian style or lay down on the floor. Place your hands on your side or lower obliques. Breathe in through your nose, and feel as if your breathing down into your pelvis and expanding outward into your obliques. Ones you have filled up your lower belly with air, bring the air up into your upper chest, and then exhale through your mouth very slowly through pursed lips. Do this 10 times. Then shift to slow shallow breaths in and out through your nose only. On the Exhale, think of something peaceful. This is your mantra. I use love or god.
I’d try and do this in the morning and right before bed and it works really well. I target 15 to 30 minutes each time. At first, it may be like cleaning up a hoarders house. You won’t notice the benefits at first. But once the house gets cleaned, you will really notice the peace and happiness and relaxation from a 20 minute sit
I went through it a few years back where I was maybe getting 2-3 hours of decent sleep per night over an extended period. Eventually it affected my appetite, anxiety skyrocketed, and I became so lethargic during the day I could barely function.
I already had ambien and xanax from my doctor, they were doing nothing. Exercise, meditation, and cleaning up my diet eventually got me back on track.
It was absolutely miserable. The bad part lasted about 3-4 weeks.
I already had ambien and xanax from my doctor, they were doing nothing. Exercise, meditation, and cleaning up my diet eventually got me back on track.
It was absolutely miserable. The bad part lasted about 3-4 weeks.
I have been there a couple of times. It really feels like the end. But, like you said, diet, exercise, meditation/prayer and the positive mindset that comes with the discipline will balance the system.
my silver bullets have been:
faith in god
diet full of fruit, trail mix Brussels, broccoli, and a little turkey, fish
meditation
being nice, honest and humble
It really is an awful feeling.
Something else I did was start taking multivitamins and an additional B supplement.
Surrounding yourself with positive energy (nice/humble/honest) is a huge part of the improvement process. Avoid negative energy and people as much as possible.
I seem to go through cyclical periods of just debilitating insomnia. When I get in that cycle it is tough to get through days with the amount of anxiety and it gets worse at night when I need to sleep again. Right now I’m on a good cycle thankfully.
Anxiety is always worse at night. Just you and your thoughts in the dark while time slowly ticks by.
I would go walk up and down the stairs in my house to occupy time and burn some nervous energy.