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[Misc] Insomnia
- Thread starter maffew
- Start date
Ludensian Gull
Well-known member
Haven't got to go to work as such, but am a full time carer for the wife ,so will be kept on my toes .
Ludensian Gull
Well-known member
Think she'd kill me if I took her up breakfast this time of the morning
As to the medals ,I have no idea but I very much doubt it ....
maffew
Well-known member
- Thread starter
- #125
Think she'd kill me if I took her up breakfast this time of the morning
As to the medals ,I have no idea but I very much doubt it ....
Bring back Eddie the Seagull for a laugh I say
I dont distinguish between morning afternoon or evening right now. Very frustrating. I wanna go make some soup or something and watch the olympics too but would wake the old man up and its cold down there
Ludensian Gull
Well-known member
Must be so frustrating for you , at least I only seem to go a few days when I wake up early. Never have any trouble getting to sleep ,but often wake after 4_5 hours . I'm someone who can't pay there awake , I'd sooner get up .
You'll have to creep down quiteley and get some soup .
Ludensian Gull
Well-known member
I can imagine
TWOCHOICEStom
Well-known member
Have you considered changing your diet? Sounds drastic, but I did the keto diet (low carb high fat) for 12 weeks last year. My sleeping and general energy levels were massively different. I slept through the night every night without waking up, which NEVER happens. It had a huge impact on my energy levels during the day too. I stopped being tired at work.
The biggest draw backs were no beer and exercise being 10x more difficult with so little carbs, but sleeping wise, I can confidently say that what I eat has a much bigger impact on how I sleep than I ever realised.
Insomnia is common. It causes you to toss and turn an think about the day that just passed and what you want to do tomorrow. Once you are into this cycle of thoughts, it is very difficult to talk yourself out of it.
Nevertheless it is useful to listen to a self-hypnosis disc. This gives your brain something to listen to and after about 10 minutes your brain lets go and you drift into a sleep. In a chronic insomniac though this may not help.
Sometimes your brain is simply too active. In this case it is time for some “chemistry”: I would suggest you take 500 mg to 1000 mg of valerian root capsules (from the health food store). Usually this calms your mind within 20 to 30 minutes and helps you to fall asleep. If it does not, add 3 mg of melatonin by mouth. Melatonin and valerian root work together and make you more sleepy than each one alone. If this is still not strong enough, ask your doctor for a prescription sleeping pill.
It would advice you to still try the melatonin/valerian root combination first before you take a sleeping pill. Sleeping pills tend to cause drug dependence, melatonin and valerian root capsules don’t. By spacing real sleeping pills in that way, you may be able to avoid a drug dependency on prescription sleeping pills.
Invest in a nice, soft comfy pillow and mattress (here are some useful reviews https://sleepissimple.co.uk/ – find the best one)
Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
Good luck
Nevertheless it is useful to listen to a self-hypnosis disc. This gives your brain something to listen to and after about 10 minutes your brain lets go and you drift into a sleep. In a chronic insomniac though this may not help.
Sometimes your brain is simply too active. In this case it is time for some “chemistry”: I would suggest you take 500 mg to 1000 mg of valerian root capsules (from the health food store). Usually this calms your mind within 20 to 30 minutes and helps you to fall asleep. If it does not, add 3 mg of melatonin by mouth. Melatonin and valerian root work together and make you more sleepy than each one alone. If this is still not strong enough, ask your doctor for a prescription sleeping pill.
It would advice you to still try the melatonin/valerian root combination first before you take a sleeping pill. Sleeping pills tend to cause drug dependence, melatonin and valerian root capsules don’t. By spacing real sleeping pills in that way, you may be able to avoid a drug dependency on prescription sleeping pills.
Invest in a nice, soft comfy pillow and mattress (here are some useful reviews https://sleepissimple.co.uk/ – find the best one)
Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
Good luck
BN41Albion
Well-known member
- Oct 1, 2017
- 6,829
Just been reading through this thread as been really struggling lately with sleep. Having kids doesn't help but I've always been a light sleeper and gone through spells of sleep issues despite never (i think) feeling particularly stressed in general. It feels more prolonged at the moment though - get off to sleep OK generally but when I wake around 1/2 that's it: racing thoughts, not even really about work or anything - just random thoughts which keep me too alert to get back to sleep. In the past I've tried all the tricks in the book with very little success - just ended up riding it out and it eventually passes. Feels different this time though - considering going to the doctor but because I've tried all the tricks in the past and nothing has worked I feel quite defeatist. Last resort which I've never given in to is sleeping pills I guess, but reluctant to because don't want to become reliant on them!
Christ sleep issues are a bitch. Those lucky lucky fuckers who fall asleep at the drop of a hat and can sleep through anything
Christ sleep issues are a bitch. Those lucky lucky fuckers who fall asleep at the drop of a hat and can sleep through anything
I had it for years and eventually went and got sleeping pills. I only take half and every other night but they've done the trick. I used to worry about becoming reliant on them but then couldn't actually come up with any good reason why reliance on them was so bad! Worst case they don't work so then back to square 1
Mine are called Zopiclone and they are brilliant. Doc will be reluctant maybe, just insist on a trial go or something
BN41Albion
Well-known member
- Oct 1, 2017
- 6,829
Sounds good- thank you for the advice! Perhaps worth giving a go then
brighton_dave
Well-known member
- Apr 13, 2016
- 480
Give the over the counter sleeping pills a try first. Not the nytol ones, the ones you can buy at the pharmacy. I get mine in Tesco pharmacy - 50mg.
My mind never switches off and these are the only things that help me. I just take them when I'm exhausted and not every night.
Sleep deprivation really isn't nice.
Good point re over counter ones. I survived on just anti histamines for yearsGive the over the counter sleeping pills a try first. Not the nytol ones, the ones you can buy at the pharmacy. I get mine in Tesco pharmacy - 50mg.
My mind never switches off and these are the only things that help me. I just take them when I'm exhausted and not every night.
Sleep deprivation really isn't nice.
Weststander
Well-known member
@BN41Albion do you exercise? I’m naturally afflicted by a similar very active mind as yours, but I sleep so much better when that day I’d been for a brisk walk, or to yoga or a bike ride. Another well known factor is zero mobile/pc screen-time before sleep time, if I make the cut off 10pm, then read or watch a movie/recorded progs, I find that makes a big difference.
I posted this in another thread about CBD but it might help someone
Other than the standard advice of dark room, not too much caffeine, good bedroom temp, no screens before bed, the following might be useful.
Deep breathing. Keeping your mouth closed, inhale quietly through your nose while counting to 4. Hold your breath for a count of 7. Exhale slowly through your mouth for a count of 8. Repeat this cycle around 6 times before returning to normal breathing.
Dont lie in bed for hours. If not asleep for 20/30 mins, get up walk about/stretch, read a book for a brief period.
Walk 40 min + a day or another form of exercise where your brain is forced to engage differently
Talk through the thoughts running through your head that you mentioned with someone you trust or a therapist.
Longer term - meditation to help manage those thoughts.
Increase Vitamin D levels - low Vit D levels have been linked to low quality/difficulty sleeping.
Accept you might not sleep sometimes and thats ok. A process of letting go may allow many more sleep improved nights.
Hope some of that helps
Other than the standard advice of dark room, not too much caffeine, good bedroom temp, no screens before bed, the following might be useful.
Deep breathing. Keeping your mouth closed, inhale quietly through your nose while counting to 4. Hold your breath for a count of 7. Exhale slowly through your mouth for a count of 8. Repeat this cycle around 6 times before returning to normal breathing.
Dont lie in bed for hours. If not asleep for 20/30 mins, get up walk about/stretch, read a book for a brief period.
Walk 40 min + a day or another form of exercise where your brain is forced to engage differently
Talk through the thoughts running through your head that you mentioned with someone you trust or a therapist.
Longer term - meditation to help manage those thoughts.
Increase Vitamin D levels - low Vit D levels have been linked to low quality/difficulty sleeping.
Accept you might not sleep sometimes and thats ok. A process of letting go may allow many more sleep improved nights.
Hope some of that helps
B-right-on
Living the dream
Good advice. I found that I got into a habit of looking at my phone whilst in bed and it would keep my mind active or something and it would take me longer to get to sleep.
JamesAndTheGiantHead
Well-known member
I can’t sleep unless I have something playing in the background - preferably something I’ve heard a thousand times before so that my brain doesn’t tune into it, old episodes of Blackadder or The Simpsons usually.
There’s a great album by Max Ricther called (funnily enough) Sleep, which was made using actual science and has a deliberately hypnotic quality - its 8 hours long and I challenge anyone to get to the end of it;
https://dg.lnk.to/sleep-8hours
There’s a great album by Max Ricther called (funnily enough) Sleep, which was made using actual science and has a deliberately hypnotic quality - its 8 hours long and I challenge anyone to get to the end of it;
https://dg.lnk.to/sleep-8hours
Weststander
Well-known member
I often keep mine downstairs.
Our ‘kids’ are at home, so we don’t have the concern of being telephoned for an emergency in the night.