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[Misc] Insomnia
- Thread starter maffew
- Start date
Seagulls over Essex
New member
Thanks, I'm gonna try that on the train tomorrow morning.
Used to suffer badly with insomnia due to multiple reasons for stressing me out - would go to bed and if I wasn’t worrying about anything I would start thinking ‘there must be something I should be’ and soon latched onto some concern or another
My cure came when my wife started watching QVC in bed - clothes, makeup, shoes, skincare, handbags, perfume etc etc.
I would set the auto timer for 30 minutes and have the volume just loud enough to hear which totally stops any train of thought and for my part stopped my ability to concentrate on my worries - seldom stayed awake long enough to witness the tv switching itself off - sorted
Hope this may help
My cure came when my wife started watching QVC in bed - clothes, makeup, shoes, skincare, handbags, perfume etc etc.
I would set the auto timer for 30 minutes and have the volume just loud enough to hear which totally stops any train of thought and for my part stopped my ability to concentrate on my worries - seldom stayed awake long enough to witness the tv switching itself off - sorted
Hope this may help
Come again?
Once is enough surely!
Weststander
Well-known member
When you get to players with z, is it back to a again?
banjo
GOSBTS
No I think that’s to try the sex thing.
Weststander
Well-known member
Don’t sleep in the daytime or max it at 20 minutes.
Going for a long walk, do anything else, instead.
You’re in a vicious circle of daytime sleeps taking your body’s edge off of a needing a full deep sleep at night.
sebtucknott
Active member
Sleep is hugely important for health. I suffer with ulcerative colitis and sleep is something I've worked on a lot to help improve my quality of life and in turn has really help my disease.
A lot of poor sleep is due to disrupted circadian rhythm. We don't get enough light exposure during the day, particularly the winter. (also affects Vit D levels which are important for health and sleep) we then get exposed to too much light in the evening when naturally we should be get less though screens, lights, mobile devices etc. Throw in sedentary lifestyles, poor diet and chronic stress, it's a recipe for disaster.
I started tracking my sleep about a year ago using an app called Sleep Cycle. Although I though I was getting reasonable sleep, my nightly "score" was between 50 and 60% I've since then worked hard on improving it. I now get it between 80 and 90% most nights. Wow was a difference it's made to my health and life. Some of the things I've done specifically for sleep (or have an effect on sleep) -
Consistent wake/sleep times even weekends
Avoid all screens at least 1hour before bed
If I do use screen, enable "night/bedtime mode" or install flux.
Bought some blue light blocking glasses which I wear in the evenings
Dim lights in the evening
Magnesium supplementation - magnesium (epsom salt) bath before bed. (Being hot then cooling sends you to sleep)
Vitamin D supplement in the morning (never in the evening as this will wake you, it's the "sunshine vitamin")
Try to get light exposure in the day walk at lunch etc.
Mindfullness as much as possible - Headspace app is very good
Keep my bedroom cool and dark - wear an eye mask if necessary.
Their just a few ideas. These two articles are very interesting if you want learn more -
https://chriskresser.com/how-much-sleep-do-you-need/
https://chriskresser.com/8-tips-for-beating-insomnia-and-improving-your-sleep/
A lot of poor sleep is due to disrupted circadian rhythm. We don't get enough light exposure during the day, particularly the winter. (also affects Vit D levels which are important for health and sleep) we then get exposed to too much light in the evening when naturally we should be get less though screens, lights, mobile devices etc. Throw in sedentary lifestyles, poor diet and chronic stress, it's a recipe for disaster.
I started tracking my sleep about a year ago using an app called Sleep Cycle. Although I though I was getting reasonable sleep, my nightly "score" was between 50 and 60% I've since then worked hard on improving it. I now get it between 80 and 90% most nights. Wow was a difference it's made to my health and life. Some of the things I've done specifically for sleep (or have an effect on sleep) -
Consistent wake/sleep times even weekends
Avoid all screens at least 1hour before bed
If I do use screen, enable "night/bedtime mode" or install flux.
Bought some blue light blocking glasses which I wear in the evenings
Dim lights in the evening
Magnesium supplementation - magnesium (epsom salt) bath before bed. (Being hot then cooling sends you to sleep)
Vitamin D supplement in the morning (never in the evening as this will wake you, it's the "sunshine vitamin")
Try to get light exposure in the day walk at lunch etc.
Mindfullness as much as possible - Headspace app is very good
Keep my bedroom cool and dark - wear an eye mask if necessary.
Their just a few ideas. These two articles are very interesting if you want learn more -
https://chriskresser.com/how-much-sleep-do-you-need/
https://chriskresser.com/8-tips-for-beating-insomnia-and-improving-your-sleep/
BadFish
Huge Member
- Oct 19, 2003
- 18,197
My missus is struggling with this. Got her a fitbit for Christmas and she has been wearing it over night so it gives here a readout of her sleep patterns. She is getting little or no deep sleep over night.
She now has a log to take to the doctors on Monday to see what can be done.
BadFish
Huge Member
- Oct 19, 2003
- 18,197
I struggled with this for a few years. My solution has been to listen to podcasts to give my mind something to focus on. Works a treat, although now i am a slave to having my phone and headphones available wherever I am sleeping.
banjo
GOSBTS
As I do shift work, and have to sleep during the day I listen to R5L. I find it blokes out any back ground noise. I now listen to it at night as I’ve got used to having the radio on.
Bold Seagull
strong and stable with me, or...
Bruno said the same thing in an article recently. Also think about what you're eating and drinking in the later part of the day, obviously avoiding stimulants like caffeine, fizzy drinks. I try to be in bed an hour before sleeping, as you say, no screens, and I'll read to slow the mind down. Might try the sleep cycle app as I'd be interested in monitoring it. I've also been doing Yoga at lunchtimes 3 or 4 times per week which is amazing, I'm completely hooked on the whole concept of a work out but also about breathing, meditation and calmness. I've also got the Headspace app, and just amazing what simply taking 5 or 10mins out of your day and breathing can do for your mental wellbeing. Max Strom is another one to watch on Youtube who gave a Tedtalk and breathing techniques.
banjo
GOSBTS
Its a b1tch isnt it. Any one get it? When you are lying in bed at 2 thinking I should be asleep, ah it will be ok, Cant shut down or get in the zone, try every combination of pillows duvets and lying down positions 5 hours till the alarm goes off then alarm goes off and you havent slept a wink. GRRRRR
I bet thinking about that bloody pub doesn’t help.
Yes Chef
Well-known member
So, not so much tossing and turning, as just tossing?
Usually you only need to take a small sample not the whole thing.
Cheshire Cat
The most curious thing..
My bathroom is way too cold at 3.00am for anything like that
Cheeky Monkey
Well-known member
- Jul 17, 2003
- 23,868
Any headaches? I do nights every so often and if I don't take headache tablets in the morning before going to bed I wake up with a banging head. Quite common apparently.
banjo
GOSBTS
No I don’t actually. Probably as I’ve been doing nights for 20 plus years.
