Insomnia ... Any tips?

[hoover]

I always have trouble sleeping, but my insomnia has been really bad this week. it's 3 am and I have only managed 3 hours of sleep in the last two and a half days... And I haven't even watched any scary movies or tv shows to psych myself out!
I just lay in bed telling myself I have to sleep, I've taken tryptophan tablets and nothing is working. I'm so close to resorting to sleeping pills!

What do you do when you have trouble sleeping?

 

[AprilBaby]

Melatonin?

 

[missy]

Hoover, I'm sorry you are having trouble sleeping. I know how that feels and it sucks. I used to take sleeping pills (Ambien) but went cold turkey a few months ago and never looked back. What I did was just stopped stressing about not being able to fall/stay asleep and that seemed to help. Sometimes when I couldn't sleep I got out of bed and did something else (read a book/check PS online) but most of the time I just laid in bed and tried to think of pleasant thoughts blocking any negativity out and eventually I just fell asleep.

Different methods work for different people and I don't abide by the most well known ones which are to make sure you don't get ambient light from a tv or computer screen. That wouldn't work well for me because I am always online or watching tv before bed. The experts also recommend getting out of bed when you cannot sleep but most of the time laying in bed is what works best for me even if I am laying there for hours. I focus on the fact that at least I am resting and that my body must be getting some benefit from it and I just try to meditate and relax. It works. The main thing is you have to relax and not stress about the fact that you are not falling asleep. Let your mind drift to pleasant thoughts/a happy place and let it happen.

And also ofc, don't eat anything heavy before bed and avoid caffeine/alcohol for a number of hours before bed. Personally I cut out caffeine after the morning because I think I am sensitive to it re sleeping. And cut out alcohol at least 3-4 hours before bedtime. Also try to work in some cardiovascular workouts in the AM or afternoon because that helps sleep quality/quantity in many individuals. Being active during the day will help you get the rest you need.

I would recommend that you don't give in to the sleeping pills because it is a slippery slope. I started "needing" them more and more until I realized I had to just stop taking them because I was feeling I couldn't sleep without them. Don't get started on that if you can help it. I know people also recommend melatonin for sleep however I would be cautious. These "drugs" are not regulated by the FDA so you cannot be sure of what you are taking.

I hope you get some well deserved sleep soon Hoover. Wishing you sweet slumber!

 

[JewelFreak]

It's the pits, isnt it? When I have a phase of insomnia worse than usual I take half a Tylenol PM around 9 -- any later & it's harder to wake up. A whole one makes me groggy the next day, but half is enough for a good night's sleep without fuzziness in the morning. I'll do that maybe 2 nights in a row, no more, to avoid getting into a routine of it.

Another thing that makes a huge difference for me is exercise. Yoga in the a.m. (when I'm awake at 4 because of insomia!) & a very very fast mile walk. Helps the tension that is sometimes the culprit for why I can't sleep. Evening yoga might even be better, but I'm too tired by then!

--- Laurie

 

[sarahb]

Ditto what Jewel said. For myself, exercise is key--physical activity has so many rewards. Nothing is worse than not sleeping, hope it gets better!

 

[Enerchi]

I also go thru periods when I am awake, 3am, stressing about the stupidest stuff (a few nights ago, I couldn't remember the chorus to a Christmas carol!!! SERIOUSLY??? *this* is the crap that keeps me awake at night.... well, that and solving world peace and starvation everywhere, of course!!)

I fluctuate between laying in bed, calming thoughts, 'decorating' in my head (I find that soothing, but I'm weird!), and thinking of happy thoughts vs. getting up, doing something, reading/PS/knitting and something usually tires me out to fall asleep enough. I too when thru a period where I was on super dooper strong meds to get me to at least sleep more than 2 hours at night... but I had to stop that. They weren't even giving me 2 hours so there was no point.

I have gone thru other methods of warm milk before bed (ya, that required a drop or two of honey to be able to tolerate ... ) and some meditation and light yoga stretches. I hope you find something that works for you.

I like the thought Missy had - at least laying there resting, is still doing your body good.

 

[rubybeth]

First thing, stop telling yourself you need to get to sleep! I saw a therapist about my sleep issues many years ago, and she gave lots of good advice, and since then, have been an ace sleeper. Seriously, I get an A+ at sleep. Telling yourself that you need to sleep is detrimental. Tell yourself to relax, do some deep breathing and focus on your breathing, anything but thinking "I need to sleep!" And don't think about when you need to wake up, and calculate how many hours you'll get. I used to do that, and it was terrible. When I stopped thinking about how much sleep I'd get and focused on the quality, things got a lot better.

Some tips:

No caffeine after 4pm, no excuses.

Exercise during the day, before 9pm if I can. Even a walk around the block, or 15 mins. of yoga, helps significantly. Better is 30 mins. of cardio and some weights. Then I am usually well and truly tired. I work at a desk job, though, so if you're on your feet for work, it might not take as much. However, my DH is on his feet a lot at work and still swears that exercise just helps his stress level and so that makes it easier to sleep.

I know that I am supposed to limit 'screen time' before bed, but I really like watching a few sitcoms on Netflix. I watch them on our living room television, which is about 8 feet away from our couch, and I keep the other lighting in the room quite dim (candles, one lamp, etc.). I find it's not as disruptive as having my laptop 2 feet from my face. I also don't go immediately from watching something to laying in bed; I have a buffer of a few minutes in bed with my book.

Before bed, I follow the same routine, every night, regardless of weeknight or weekend. Having a set pattern (like... pick out tomorrow's outfit, put on PJs, take medicine, wash face, brush teeth, read 10 mins., lights out) gives your brain the cue that this is the wind-down time. When I have a lot of trouble falling asleep (typically anxiety-induced), I extend this to include PM Yoga, a warm bath, warm milk, or other things that I find soothing.

Bedroom set up is important. We have blackout curtains, no electronic devices in the bedroom, alarm clocks face away from the bed. Sometimes we run a fan or humidifier for white noise. Bedding is soothing colors (tan, green, blue) and we have memory foam on top of our pillow-top mattress, so it is ridiculously comfortable. We also have hypo-allergenic pillows.

Another thing I swear by: a cold pack for my head. I have a few gel packs, and I put them on the back of my neck (kind of like a neck bolster) and fall asleep with them there. There's evidence that those with insomnia actually have hotter brains than those without insomnia. Cooling down your head can help significantly. In a study, they found that people with insomnia who wore a specially designed cooling cap actually fell asleep and stayed asleep better than those without insomnia!

Good luck!

 

[NOYFB]

Melatonin, Benadryl, Hydroxyzine, Xanax, Ambien - if you're asking for the pharmaceutical route. All of these have helped me. I take Hydroxyzine every night (prescribed for my IC but is an antihistamine) and occasionally I add Melatonin. I also bought a pink noise machine that has helped tremendously. I also ditto what others have said about exercise. It's amazing how much it helps.

Insomnia sucks. I hope you get some sleep soon.

 

[zoebartlett]

I don't have any suggestions other than what's already been said, but I've had insomnia for a while now. To be honest, I haven't found the right thing that works for me yet but I'm still working on it.

I wake up often thinking of work and other various things I need to take care of. I woke up the other night thinking of Christmas projects I want to do and that led me to singing Christmas carols over and over and over again. So of course that didn't help calm the mind.

I've tried keeping a pad of paper and a pen on my night stand and writing my thoughts down when they're keeping me awake. I guess the thought is that you get everything in your mind out on paper and then you can focus on sleeping. Maybe it would work for you?

ETA: Rubybeth, that's really interesting about the gel packs. I wish they made cool pillows. I toss and turn so much before falling asleep, partly because of our pillow situation. They're too flat and mushy (even the firm ones) and they're too warm.

 

[NOYFB]

I wish they made cool pillows.

http://www.coolingpillows.com/?gclid=CLDr3tqunbQCFQinPAodsT8APA

 

[zoebartlett]

I wish they made cool pillows.

http://www.coolingpillows.com/?gclid=CLDr3tqunbQCFQinPAodsT8APA

Thanks so much, Lil Misft! I'll have to check them out. I hate always trying to find the cool side of the pillow.

 

[NOYFB]

I wish they made cool pillows.

http://www.coolingpillows.com/?gclid=CLDr3tqunbQCFQinPAodsT8APA

Thanks so much, Lil Misft! I'll have to check them out. I hate always trying to find the cool side of the pillow.

You are very welcome. I actually saw a commercial for another one today but can't seem to find it online and can't remember exactly what it was called.

 

[canuk-gal]

HI:

My GP trained under Dr. Knol--here is an article by her. Stanford Sleep Specialist.

http://www.squidoo.com/insomniaknol

I jsut had a consultation for my insomnia--and need to begin the program. Apparently I spend too much time in bed, awake, and need to retain myself based on fatigue. What along haul that is going to be....

cheers--Sharon

 

[Haven]

I remember reading once that if you struggle with insomnia make sure you aren't doing non-sleeping activities in your bedroom. My mom had trouble sleeping for a while, and it turned out that she was lying in bed and surfing the Internet/watching TV for a couple hours every night. When she stopped that, she was able to sleep better.

I always fall asleep in bed while reading, and if I don't read in bed I have a harder time falling asleep.

 

[MsP]

One thing to add... I see a lot of people are suggesting reading. I can't really read my "good books" in bed because I get too wrapped up in them and before I realize, it has been 5 hours. I have somewhat boring reading for bed. For me, this does not mean easy readers, but dense non-fiction books.

I'll just ditto the following:

White noise machines are an absolute must. And for me it meant a stereo with white noise CD's because my white noise machine wasn't loud enough. I have waves, thunderstorms, fans, etc...

Aromatherapy...I love my lavender spritz on my pillow.

No lights... including no clock. Clocks make me anxious.

And lastly, if you're not sleeping, just get up. Go do something until you're tired.

 

[rubybeth]

I've thought about those cool pillows, but I just loooove our latex pillows. You can buy them from Wal-Mart: http://www.walmart.com/ip/Simmons-Beautyrest-Latex-Pillow-Multiple-Sizes/13283704 They never flatten and completely support the neck in any sleeping position. They are like memory foam for your head, except springier.

 

[bunnycat]

I feel your pain and tend to have a lot of trouble sleeping (staying asleep versus getting to sleep which is a different problem).

I'd echo some of what has been said. Ditch the caffeine after morning. (I ditched it altogether). Exercise during the day, not in the evening because I think exercising too late actually is not helpful. I dance Argentine tango and when I go out to dance (and the tango dance events each week tend to start late, like after 9 or 9:30 and run until 2-3am), I always am keyed up when I get back and it takes me over an hour to settle down enough to sleep.

One really important thing I found out is that if you are insomniac, you shouldn't nap but just keep a regular sleep schedule.

I think routine may actually be important to people who have consistent trouble sleeping. I try not to upset my routine, which is no staying up past 12:30-1. Plus I have cats and they WILL wake me up at 8am for breakfast regardless of what time I went to bed so I try not to push my luck there and go to bed really late.

I've also practiced mindfulness meditation (the kind where you focus on your breathing and don't try to empty your mind but just accept your thoughts passing through). It is very relaxing and can put you out if you are laying down so if I'm having a really bad time I'll do that.

 

[JewelFreak]

Those pillows look great, Li'l Misfit. Thanks for the link. Once I pay the Christmas bills, I'll try one. Never heard that about warmer brains in insomniacs -- does that mean we're more evolved than easy sleepers?

Not fretting that you can't get to sleep is really key. The more you toss & count minutes, hours, the more awake you are. When I tell myself that if it's gonna be, it's gonna be, & being sleepy won't kill me tomorrow, not the end of the world, I relax a lot more. Reading while lying down always makes me sleepy, so I read a lot of history in bed -- don't remember a darned thing in the morning, grrr, but I do get to sleep. Problem is waking up at 3 or 4, all bright-eyed; that's a real pain.

 

[radiantquest]

I have a terrible time sleeping. My mother and grandmother both have had insomnia most of their lives.

I have been taking sleeping pills every night for the past 15 years. I take generic Tylenol pm most nights and I take Ambien every other month. A few months ago I was awake 40 hrs straight while taking Ambien and it was awful.

I do all the right things. Don't lay in bed when I'm not tired, no alcohol, no caffeine, sleep mask, ear plugs and a humidifier. I also keep the ceiling fan on to keep it cool because I cant sleep when I am hot.

All these things I do and I barely sleep and add all that a husband that snores.

 

[hoover]

I am tempted to try sleeping pills or other pharmaceuticals, but like Missy said, they can be addictive and I'm really scared of getting hooked on them, so I don't want to start if I don't have to. Ambien sounds scary! And not being able to taste food properly just seems so

I think I'll try turning my alarm clock around so the glow of the clock doesn't shine into the room. We don't have a tv in our room, so no worries about that. I'm totally guilty of letting stupid thoughts keep me up and sometimes pulling out the iPad when I can't sleep!

I didn't really think about the fact that I'm trying too hard to sleep. I feel so dumb getting anxious from not being able to fall asleep sleep and letting it keep me up. I never really considered a white noise cd/machine because every.little.noise wakes me. I hear the neighbours who come home from their late shifts, I hear cars drive by, the furnace kicking in, wind howling, DH's snoring, etc etc...

I used to go to yoga in the evenings, but work and other things got in the way. Yoga at home isn't the same. I think I'll start up classes again....

Yup, part of my problem may be caused by my pillows too! I've tried so many - down/feather, memory foam, contoured - they just never seem right. Too hard, too soft. DH says its like living with the "princess and the pea" and goldilocks (except I haven't found my "just right" yet ) I've cut out caffeine (I miss coffee SO much!), rarely drink alcohol, don't eat after 9:00pm... *sigh* now I feel like a gremlin, haha.

Thanks for the info and tips, ladies. I find some relief in knowing that I'm in good company.

PS. The lack of sleep may be getting to me, but have you ever felt like doing something to your SO because their snoring is keeping you up and you're really jealous of their ability to sleep through anything?

 

[Phoenix]

Another one with insommnia here. Mine is mainly due to my Hashimoto's. Have you had your thyroid checked out yet (just a simple blood test)? At least if it'd eliminate that as a possibility even if you didn't have it.

I've given up coffee *completely*, nothing, not even the decaf stuff - and this is really terrible for me b/c I absolulely adore coffee. Even chocolate, which only contains a minute trace of caffeine, has to be avoided close to bedtime.

I find that if I don't take my medication, I don't sleep AT ALL!! This happened to me whilst we were visiting DH's family in the US this past summer. To help with my insomnia, I also second exercise until I'm tired, a warm bath, reading something boring (like Ms P, I also tend to read interesting books possessively for hours). Others have sworn by yoga and I second that too.

Having yr DH snoring in your ears def does not help! Could you try to get to bed first and for him to wait until you'er asleep before he goes to bed? I find that once I am asleep, I stay asleep.

Oh, also melatonin is not as addictive as Ambien. You could try taking maybe a small dose, like 1.5mg (half a tablet) from time to time?

 

[tuffyluvr]

I'm sorry to hear that so many PS'ers suffer from insomnia. It's terrible. So. Incredibly frustrating!

I have been a really bad sleeper most of my life. Honestly, I think my body clock may inherently be different--I am tired all day, then perk up at night. About 10 years ago I worked at a resort. I was on swing shift or graveyard shift, and I loved it! But alas, I don't have that option in my current position...

I have a really difficult time "turning my brain off". Sometimes it's stress and anxiety, sometimes I'm just excited about something and can't stop thinking about it.

One thing that helps me a bit is yoga breathing--you breathe through your nose and count either 4 or 6 in, 6 or 8 count out. Ex: inhale 1, 2, 3, 4.... Exhale 1, 2 , 3, 4, 5, 6.... Counting helps me to focus so my brain won't wander.

I also take a small dose of Xanax (.25mg) before bed if I'm feeling anxious. Melatonin works well for me too, but Ambien and Lunesta caused me to sleepwalk. If you are going to take the pharmaceutical or supplement route, I think you'll have to try some things out and see what works best for you. best of luck finding some relief!

This was cracking me up the other day--so true!!!

 

[lknvrb4]

I have a very hard time shutting down my brain and falling asleep. I but a nighttime tea made by Now Foods in a purple box that helps me fall asleep and sleep better during the night.

 

[stepcutnut]

I feel your frustration!

We bought this sleep machine from Brookstone last year and it has made a huge difference. It has 16 different programs to choose from that are suppose to mimic 3 different types of brain waves-like Delta waves for deeper sleep. There are 4 sounds I believe to choose from that mimic the Delta waves. If you don't want it running all night you can set it to turn off after a certain length of time. We like our so much, that we bought a smaller travel version of it too. You can also turn the backlight off so you aren't bothered by light from it at night too. Good Luck

http://www.brookstone.com/tranquil-moments-advanced-sleep-sounds-machine?bkiid=Main_Banner_Zone|cat_hero|bedroom|bedroom|672519p

 

[Mreader]

I have been having some sleep issues and I thought "I bet some PSers have dealt this and it's already a topic in Hangout" and sure enough here it is. Are you still doing well @missy sans Ambien? After I had my kid 5 years ago and was up all night because of the baby sleep schedule I suffered terribly. As soon as the baby slept better I could not and it became a huge issue where I would be afraid to go to bed for fear of not being able to falling asleep, and it would become a self-fulfilling prophecy. I was always an anxious person but it skyrocketed during that time. I had to take antidepressants to get better. It helped a lot. But I have to say my sleep never returned to totally normal and occasionally it rears its head again. What has been happening lately is that I go to sleep but then wake up at 4 or 5 and can't go back to sleep and start freaking out like "oh no I am having a repeat of what happened years ago" which again becomes self-fulfilling. I know rationally that thinking like that only makes things worse but it is difficult to control. Sleep is one of the few things that you can't "try" at since the act of sleeping happens when you aren't ruminating on it!! So it's very hard. I try to think of boring things like "what will I wear the next day?" or "what meals should I eat this week?" etc. This can help but only if I can get the anxiety part out of the picture. I really sympathize with the others here who spoke about their sleep issues because it's so tough to try to get through the day when you are sleep-deprived.

 

[TARSHA]

I like to turn down the AC (supposedly, 65F is optimum, but that's a little too cool), floor fan next to bed (for low noise and gentle 'breeze') and a comfortable sleep mask to really darken our room (we have sky lights).
And, if you or a spouse snores - get checked for sleep apnea.

 

[pearlsngems]

@Mreader, during the pandemic, what with being stuck at home, I bought some adult coloring books and colored pencils. I find that coloring mandalas in particular is soporific.

 

[Mreader]

I like to turn down the AC (supposedly, 65F is optimum, but that's a little too cool), floor fan next to bed (for low noise and gentle 'breeze') and a comfortable sleep mask to really darken our room (we have sky lights).
And, if you or a spouse snores - get checked for sleep apnea.

Yes I do sleep mask, white noise machine (sounds like fan) cool room but mine is 76 I don't like it too cold. Luckily my husband doesn't snore!!

 

[kgizo]

I have been having some sleep issues and I thought "I bet some PSers have dealt this and it's already a topic in Hangout" and sure enough here it is. Are you still doing well @missy sans Ambien? After I had my kid 5 years ago and was up all night because of the baby sleep schedule I suffered terribly. As soon as the baby slept better I could not and it became a huge issue where I would be afraid to go to bed for fear of not being able to falling asleep, and it would become a self-fulfilling prophecy. I was always an anxious person but it skyrocketed during that time. I had to take antidepressants to get better. It helped a lot. But I have to say my sleep never returned to totally normal and occasionally it rears its head again. What has been happening lately is that I go to sleep but then wake up at 4 or 5 and can't go back to sleep and start freaking out like "oh no I am having a repeat of what happened years ago" which again becomes self-fulfilling. I know rationally that thinking like that only makes things worse but it is difficult to control. Sleep is one of the few things that you can't "try" at since the act of sleeping happens when you aren't ruminating on it!! So it's very hard. I try to think of boring things like "what will I wear the next day?" or "what meals should I eat this week?" etc. This can help but only if I can get the anxiety part out of the picture. I really sympathize with the others here who spoke about their sleep issues because it's so tough to try to get through the day when you are sleep-deprived.

Sorry you are struggling with this. I have similar issues. What has been helping is the Simple Habit app or listening to a boring book with a soothing voice (they make sleep masks with Bluetooth speakers in them so it won’t disrupt your partner). If I can distract my mind a bit I can relax and fall back to sleep. If I go down the “what will I wear tomorrow” I go down the rabbit hole of EVERYTHING happening tomorrow. There is a “Sleep with me” podcast you could also try. Very monotone boring voice to lull you to sleep.

 

[Mreader]

@Mreader, during the pandemic, what with being stuck at home, I bought some adult coloring books and colored pencils. I find that coloring mandalas in particular is soporific.

That's a good idea!!!