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Brilliant_Rock
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Feb 28, 2012
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They say good things flow for your health from quality sleep. At the moment I'm finding that I lie awake these nights with my mind racing. I need to break this pattern. Wonder if anyone else is struggling with sleep and whether anyone has tips to share on how to promote better sleep? Off to bed now...
 
Lavender scents help calm me.
A warm bath before bed to lower your body temp getting it ready for bed.
A cool temp room (60sF) and a dark room.
No pets in the bedroom.
Soothing music to help your mind relax.
Don’t eat for at least a few hours before bed unless you have low blood sugar.
Exercise earlier in the day.
Get sunlight every day if you can.
I find magnesium supplements help.
No caffeine after morning if you’re sensitive.
And finally the hardest for me.No electronics before bed. Too stimulating.
If you meditate that could help too. To calm the mind.

Wishing you sweet dreams.
:sleep:
 
@missy has given some brill ideas.
A drink with warm milk. I like the malted drink mix.
Some herbal teas may help, camomile, valerian. *Just be aware of any interactions if you are taking any other medication!
Try eating a banana. They contain vitamins and minerals that can help with sleep, magnesium, tryptophan.
Magnesium supplements have helped me hugely. Make sure you buy the right ones as some supplements are not absorbed by the body. If you have a bath try a magnesium soak.
Ear plugs if you are easily disturbed by noise. :sleep:
 
All great suggestions above.
getting out of bed, going elsewhere to read a dry, difficult-to-get-through book until tired and brain is turned off again works wonders for me.
I only have short spurts of sleeplessness though-thankfully.
 
Keep a regular routine for going to bed and getting up...even if you didn’t sleep well and are tired, get up within the same hour everyday. I know it seems cruel but minimize or eliminate napping/resting during the day. Try to stay awake until bedtime. Use your bed for sleeping not hanging out, watching TV or reading. Don’t go to bed hours before you intend to sleep.
 
My brain switches on at about 10pm, which is not very helpful for getting to sleep before 1am (or even later)... lol
 
I had problems with sleep a month ago. What worked for me was lying down at a regular time every night, listening to a meditation podcast or a sleep app, or an audiobook sometimes. With a regular light breeze going from a fan. Once all the lights are out and I'm not thinking about anything stressful, I started to feel relaxed, even if I wasn't asleep. It's been a week or two now that I've been able to sleep rather well, too well if you ask me.
 
@voce and others, any recommendations for podcasts and apps for sleep/meditation? I think I need an intervention.

@missy, thank you for reminding me about lavender scents.
 
@Volute I used Sleep Sounds. In the Google Play store it has moon icon with three stars. I used more than one meditation series that was free with my Audible subscription. This is the one that works best for me. Usually I'm asleep before I get to the end of the episode.

Screenshot_20200623-113251.png
 
I wish I could help you, but I can commiserate. I have been stuck in full on insomnia for a while now. It doesn't help that my children being home are doing the same. I suppose it isn't all bad because, one, right now we have nowhere to go, and two, I've been having some really fun loopy conversations with whatever one/both gets up to ghost around that night. The nice part is that I love going outside and listening to the world wake up every morning. My DH loves it because he's working during the day and it's so wonderfully quiet because we all go to ground like the vampires we now are:lol:
 
@voce, thank you so much for saving me from sorting through a million different sleep apps!
 
Melatonin 5mg, Benadryl (generic 25-50mg gel fast acting capsules) might help. Drinking herbal teas for sleep before bedtime (give yourself enough time to go to bathroom after drinking 8oz of liquid). White noise machine (we use fan, I can't sleep in silence). Meditation: try to relax every muscle in your body and then imagine yourself somewhere: seashore, mountains, woods, meadows...Buy 100% light blocking curtains for your bedroom windows.

I experienced the same when we got REAL German Shepherd puppy in 2014. Police/sport/family protection West German blood line. I was traumatized to the core. Didn't sleep for 2-3 months, wanted to pack my things and go to women's shelter. Lost 30 pounds.

My daughter experienced the same after having her baby a year ago. Didn't sleep for 1.5 months (her baby slept though the night missing feeding time!!!).

My daughter in law spends sleepless nights right now. 1-2 weeks at a time. Works from home because of Covid-19, extremely stressed, tired and overworked. And she has always been known for a great sleep habits, falling asleep as soon as her head touches a pillow.

I afraid something might be worrying you a lot, hope you get your good sleep back soon!
 
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sleep is a elusive thing for me...been years since I slept more than 2-3 hours at time I normally get somewhere around 4 hours a night of broken sleep...the weekends might bring 5-6 hours of broken sleep...the older I get the worse it is...I have tried everything, I refuse to go on meds, my mom and sisters all suffer from it well and my oldest sister and mom are addicted to Ambien...I refuse to go that route so I just suffer....
 
I've been having a lot of anxiety at night lately. It's been challenging. Sometimes I use melatonin, but it gives me even worse nightmares than I usually have. Sometimes I use capsules of thc+cbd (totally legal where I live). Sometimes I just lay there with the lights out and tell myself that I'll get up in half an hour if I can't fall asleep before then--surprisingly this almost always works. I have used Spotify on my Echo to play various sounds but one night I thought I told it to shut off after 1 hour and instead it set of an alarm, ugh!

I used to do housework on sleepless nights, but nowadays that wakes everyone up including the dogs, who bark like mad. I will get up and watch Netflix on the tv and often just fall asleep in my chair. Reading also helps but not if I have anxiety.
 
missy said:
Lavender scents help calm me.
A warm bath before bed to lower your body temp getting it ready for bed.
A cool temp room (60sF) and a dark room.
No pets in the bedroom.
Soothing music to help your mind relax.
Don’t eat for at least a few hours before bed unless you have low blood sugar.
Exercise earlier in the day.
Get sunlight every day if you can.
I find magnesium supplements help.
No caffeine after morning if you’re sensitive.
And finally the hardest for me.No electronics before bed. Too stimulating.
If you meditate that could help too. To calm the mind.

Wishing you sweet dreams.
:sleep:
Click to expand...

No pets in the bedroom :mrgreen2:
Who do you think you are fooling Ms Brooklyn :mrgreen2:

I use lavender linen spray
Its fresh and calming and does not smell like grandma :mrgreen2:
Not sure if it helps me sleep but it smells nice
 
I think i inherited insomia from my dad
i don't sleep well

i know its bad but i watch netflex, look at PS and listen to Bruce Springsteen at 2am - i have particular go to albums for the wee wee hours

might as well use the time !

Last night i went to bed and could not get warm
finally thought i wonder if the window is open ?
yip - wide open
about 3 degrees out there
 
Daisys and Diamonds said:
No pets in the bedroom :mrgreen2:
Who do you think you are fooling Ms Brooklyn :mrgreen2:

I use lavender linen spray
Its fresh and calming and does not smell like grandma :mrgreen2:
Not sure if it helps me sleep but it smells nice
Click to expand...

Hahahaha I didn’t say I do that ( no pets in bed). But I don’t sleep well either. ;(:lol:
 
missy said:
Hahahaha I didn’t say I do that ( no pets in bed). But I don’t sleep well either. ;(:lol:
Click to expand...
Not being able to sleep really sux

Atter was had a really bad run of earthquakes a few years ago i like us all to be asleep in/ on the same bed so i know where everyone is incase the roof falls in :mrgreen2:
actually i think i slept fully clothed and with my boots on for two weeks

Last night i was just finally drifting off to sleep and we got an earthwuake
not a big one, but we feel everything here
it just rattled the doors not the china cabinet but then i couldn't sleep for ages
 
Lot of great suggestions above; have tried a few myself. I avoid taking any meds unless it’s really medically necessary, so when it’s just a matter of my mind racing about something like work, my tried-and-true solution is - once in bed - to force myself to think about a positive scenario, and play that out in my mind.

For example, it might be “what would I do/where would I travel if I won the lottery” and think about what I’d see, who I might meet, sights I might take in, experiences I might partake, etc.; or, “where would I build a new home/s and what would they look like”, and then think about bathroom layouts, granite choices, exterior facades, the views from various rooms, etc. As simple and silly as it sounds, I usually don’t get beyond 5 minutes, and I’m out like a light.
 
the_mother_thing said:
Lot of great suggestions above; have tried a few myself. I avoid taking any meds unless it’s really medically necessary, so when it’s just a matter of my mind racing about something like work, my tried-and-true solution is - once in bed - to force myself to think about a positive scenario, and play that out in my mind.

For example, it might be “what would I do/where would I travel if I won the lottery” and think about what I’d see, who I might meet, sights I might take in, experiences I might partake, etc.; or, “where would I build a new home/s and what would they look like”, and then think about bathroom layouts, granite choices, exterior facades, the views from various rooms, etc. As simple and silly as it sounds, I usually don’t get beyond 5 minutes, and I’m out like a light.
Click to expand...

Im going to try this but definatly with eyes closed
our house was a rental before we brought it and its previous owner did some very questionably and eye sore DIY trying to fix the horrendous damage done by the tennents and with Gary sick and me not working we havn't been able to fix any of it yet
I would post pictures but it would give you all nightmares
At night in the shadows you can see wallpapered over holes all over the show
 
Daisys and Diamonds said:
Im going to try this but definatly with eyes closed
our house was a rental before we brought it and its previous owner did some very questionably and eye sore DIY trying to fix the horrendous damage done by the tennents and with Gary sick and me not working we havn't been able to fix any of it yet
I would post pictures but it would give you all nightmares
At night in the shadows you can see wallpapered over holes all over the show
Click to expand...

Definitely ... I always do so with closed eyes as well but primarily because I am trying to get to sleep. Think about what you might want to do with your new house once circumstances change, how you’d like it to look, furnishings, paint colors, fixtures, etc.

Part of the reason I find this works better for me is because it forces me to focus my brain on something pleasant whereas if I’m listening to something like a soothing sound machine or music, that sound quickly becomes background noise, and my mind goes back to racing about whatever was keeping me up in the first place. Sometimes I need to practice mindfulness if I catch myself letting the other thoughts drift back into my “happy place”, so just dismiss them and get back to dreaming about whatever until you’re actually in la la land.
 
@the_mother_thing I have a similar strategy. When I find myself unable to sleep because of anxiety, which is often these days, I focus on positive memories. From childhood, from travel, whatever I know makes me solidly happy. It absolutely helps me.

We also run rain sounds on the Echos in our bedroom and en suite bathroom, and I run a fan for white noise and air movement. We have blackout curtains, and I often use a silk sleep mask as well. Living in a bustling urban neighborhood can be hell on your sleep quality.
 
Agree @missy has some solid suggestions. I've always been a light sleeper and have trouble drifting off. Really struggled during 2018 (divorce) and eventually doctor prescribed sleeping pills (just half a tablet) to break the insomnia cycle and that really helped to RESET my body as such. I definitely find listening to rain sounds in a dark, cool room with an silk eye mask on helps.
 
Take this self test here:
sleepeducation.org

Sleep Apnea - Sleep Education

Obstructive sleep apnea (OSA) is a common and serious sleep disorder that causes you to stop breathing during sleep.
sleepeducation.org sleepeducation.org
Then try this:
sleepeducation.org

Healthy Sleep Habits - Sleep Education

Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. Learn about healthy sleep habits.
sleepeducation.org sleepeducation.org

I have a bi-pap for sleep apnea and still pretty much follow that list. I am pretty bad about going to bed at the same time however.
Its same one I got at the sleep clinic.
 
OoohShiny said:
My brain switches on at about 10pm, which is not very helpful for getting to sleep before 1am (or even later)... lol
Click to expand...

mine two most of the time.
I schedule my sleep from 2am to 9am.
Lately have been going to bad earlier most nights.
I go to bed when im tired.
 
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