insomnia
fishshark
Posts: 1,886 Member
I have the worst sleep patterns.. I can usually fall asleep well but I wake up about every hour and on a good night maybe 3 hours at time. They say a good nights sleep is like "one of the most important aspects to health and weight loss" I don't really want take pills for it does anyone have any advice for getting to sleep/staying asleep?
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Podcasts have saved my life. I'm not being dramatic (altho possibly exaggerating slightly
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I filled up a little ipod with podcasts about science and history. Got a Bluetooth speaker from Groupon and put it on the dresser (I started with headphones but they can wake you up too and be uncomfortable) and as soon as I get in bed I press play. I sleep basically straight through the night ever since, and no more pills like I used to take (both prescription and over the counter). I have to play each episode on repeat now because I crash out so quickly. If I do wake up to pee or anything, the podcast is still playing and I listen and go right back to sleep.
It's like white noise only better because it draws my mind away from the anxiety spirals that being awake when I shouldn't be causes.0 -
Research self hypnosis. You've already made it the first step (falling asleep), now you just have to figure out why the waking up. Are there any noises that are happening that you don't realize? Perhaps set up a tape recorder or something to figure that out. If you wake up for no reason, that would indeed be strange. The Rx and OTC meds aren't going to really help you stay asleep, they are only getting you to GO to sleep. Since you don't have a problem with that, I don't think the meds will really help you anyway.
Try meditation and relaxation techniques as well as all the suggestions to go to sleep. Maybe you're worrying about something and it is your subconscious jolting you awake for something that you're worrying about? Good luck!
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Research self hypnosis. You've already made it the first step (falling asleep), now you just have to figure out why the waking up. Are there any noises that are happening that you don't realize? Perhaps set up a tape recorder or something to figure that out. If you wake up for no reason, that would indeed be strange. The Rx and OTC meds aren't going to really help you stay asleep, they are only getting you to GO to sleep. Since you don't have a problem with that, I don't think the meds will really help you anyway.
Try meditation and relaxation techniques as well as all the suggestions to go to sleep. Maybe you're worrying about something and it is your subconscious jolting you awake for something that you're worrying about? Good luck!
I thought a huge issue was our dogs (one of them likes to sleep under the covers so through the night she will nudge me until she's under) so i slept in the extra room to test it and i still woke up periodically. My brain just doesn't ever turn off i swear even when I am dreaming I am aware I am sleeping and having a dream. the meditation is great advice i will for sure do some research!0 -
Podcasts have saved my life. I'm not being dramatic (altho possibly exaggerating slightly)
I filled up a little ipod with podcasts about science and history. Got a Bluetooth speaker from Groupon and put it on the dresser (I started with headphones but they can wake you up too and be uncomfortable) and as soon as I get in bed I press play. I sleep basically straight through the night ever since, and no more pills like I used to take (both prescription and over the counter). I have to play each episode on repeat now because I crash out so quickly. If I do wake up to pee or anything, the podcast is still playing and I listen and go right back to sleep.
It's like white noise only better because it draws my mind away from the anxiety spirals that being awake when I shouldn't be causes.
I just downloaded an album that has a lot of white noise and like ocean sounds haha I hope that helps the podcast is a GREAT idea!0 -
If you are aware that you're dreaming, have you ever tried lucid dreaming? I am totally incapable of ever noticing when I'm in a dream despite trying a lot, but I have heard a lot about if you know you're dreaming you can take control and apparently you get better bang for your buck as far as sleep time goes. Which is weird and clearly I don't know a ton about it, but you might want to check it out.0
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If you are aware that you're dreaming, have you ever tried lucid dreaming? I am totally incapable of ever noticing when I'm in a dream despite trying a lot, but I have heard a lot about if you know you're dreaming you can take control and apparently you get better bang for your buck as far as sleep time goes. Which is weird and clearly I don't know a ton about it, but you might want to check it out.
yes i have! i actually googled a couple years ago thinking i was a freak because i am always aware that i am dreaming. Sometimes i can control the dreams very slightly but usually i am just stuck along for the ride haha. I have never been able to completely control the situation but sometimes i can control like my actions. Its honestly exhausting because i feel like I'm never getting real sleep If I'm just consciously aware.0 -
If you are aware that you're dreaming, have you ever tried lucid dreaming? I am totally incapable of ever noticing when I'm in a dream despite trying a lot, but I have heard a lot about if you know you're dreaming you can take control and apparently you get better bang for your buck as far as sleep time goes. Which is weird and clearly I don't know a ton about it, but you might want to check it out.
yes i have! i actually googled a couple years ago thinking i was a freak because i am always aware that i am dreaming. Sometimes i can control the dreams very slightly but usually i am just stuck along for the ride haha. I have never been able to completely control the situation but sometimes i can control like my actions. Its honestly exhausting because i feel like I'm never getting real sleep If I'm just consciously aware.
See that's what I always assumed would happen, so I thought it was odd when I started hearing about how it actually gives the dreamer more restful sleep. Of course, I heard about that on a podcast and I was half-asleep...:)
PM me any time if you want a list of podcasts that I listen to - basically anything that's interesting but not so interesting that it would keep me awake (i.e no Walking Dead cast, no This American life, just history and science stuff). There are tons out there.
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Okay I know you said no pills, but there is a thing at Walmart called Zquil. It's non habit forming, made with all natural ingredients and simply helps you fall asleep. I have chronic insomnia but I hate taking medicine for it because it's so hard to wake up after! These make me feel like I haven't taken anything! Also they come in a little pill form or a liquid form.0
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If you are aware that you're dreaming, have you ever tried lucid dreaming? I am totally incapable of ever noticing when I'm in a dream despite trying a lot, but I have heard a lot about if you know you're dreaming you can take control and apparently you get better bang for your buck as far as sleep time goes. Which is weird and clearly I don't know a ton about it, but you might want to check it out.
yes i have! i actually googled a couple years ago thinking i was a freak because i am always aware that i am dreaming. Sometimes i can control the dreams very slightly but usually i am just stuck along for the ride haha. I have never been able to completely control the situation but sometimes i can control like my actions. Its honestly exhausting because i feel like I'm never getting real sleep If I'm just consciously aware.
See that's what I always assumed would happen, so I thought it was odd when I started hearing about how it actually gives the dreamer more restful sleep. Of course, I heard about that on a podcast and I was half-asleep...:)
PM me any time if you want a list of podcasts that I listen to - basically anything that's interesting but not so interesting that it would keep me awake (i.e no Walking Dead cast, no This American life, just history and science stuff). There are tons out there.
funny because i was going to mention but i might stay awake super interested in the podcast haha!! def interested in the history and science ones. i will be getting smarter every time i sleep haha!0 -
CrazyBabyBaker wrote: »Okay I know you said no pills, but there is a thing at Walmart called Zquil. It's non habit forming, made with all natural ingredients and simply helps you fall asleep. I have chronic insomnia but I hate taking medicine for it because it's so hard to wake up after! These make me feel like I haven't taken anything! Also they come in a little pill form or a liquid form.
oh thank you! pretty much the reason i hate pills is because the entire next time I'm groggy and useless i will for sure give this a try if all else fails.0 -
A sleep clinic will often have both sleep medicine doctors and psychologists, then they can check you out and see if there is any physical cause of your insomnia and the psychologist can help with the best treatment for chronic insomnia which is CBT for insomnia - CBT-I. It sounds like your sleep is very broken up, so they will probably do a sleep restriction protocol with you. I don't recommend listening to a podcast through your sleep as the noise can make your sleep more fragmented. You might find it helpful to take up a meditation practice and do things like body scan or mindful breathing when you notice you are awake in bed.0
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CrazyBabyBaker wrote: »Okay I know you said no pills, but there is a thing at Walmart called Zquil. It's non habit forming, made with all natural ingredients and simply helps you fall asleep. I have chronic insomnia but I hate taking medicine for it because it's so hard to wake up after! These make me feel like I haven't taken anything! Also they come in a little pill form or a liquid form.
oh thank you! pretty much the reason i hate pills is because the entire next time I'm groggy and useless i will for sure give this a try if all else fails.
Zquil is just Benadryl in liquid form. Same active ingredient. And although they aren't "habit forming" in and addictive sense, you can come to rely on them to fall asleep.0 -
I was thinking about going to a sleep clinic because it doesn't matter how tired i am my sleep breaks up every night. thanks for that as i think it has gotten to the point i really need some help. I would like to find the cause instead of just masking the issue for sure. fitness has actually helped a lot thankfully.girlviernes wrote: »A sleep clinic will often have both sleep medicine doctors and psychologists, then they can check you out and see if there is any physical cause of your insomnia and the psychologist can help with the best treatment for chronic insomnia which is CBT for insomnia - CBT-I. It sounds like your sleep is very broken up, so they will probably do a sleep restriction protocol with you. I don't recommend listening to a podcast through your sleep as the noise can make your sleep more fragmented. You might find it helpful to take up a meditation practice and do things like body scan or mindful breathing when you notice you are awake in bed.0 -
Just wanted to see I feel you on this one - I get wound up with life and can have a real tough time with this one myself - try to stay off the caffeine, exercise, also have found certain music can help me nod off, or a good book... Mantras can help too. Good luck.0
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irejuvenateme wrote: »Just wanted to see I feel you on this one - I get wound up with life and can have a real tough time with this one myself - try to stay off the caffeine, exercise, also have found certain music can help me nod off, or a good book... Mantras can help too. Good luck.
I listen to baseball on the radio. Or NASCAR. Zzzzzz
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PeachyPlum wrote: »CrazyBabyBaker wrote: »Okay I know you said no pills, but there is a thing at Walmart called Zquil. It's non habit forming, made with all natural ingredients and simply helps you fall asleep. I have chronic insomnia but I hate taking medicine for it because it's so hard to wake up after! These make me feel like I haven't taken anything! Also they come in a little pill form or a liquid form.
oh thank you! pretty much the reason i hate pills is because the entire next time I'm groggy and useless i will for sure give this a try if all else fails.
Zquil is just Benadryl in liquid form. Same active ingredient. And although they aren't "habit forming" in and addictive sense, you can come to rely on them to fall asleep.
thats interesting as i used to use benadryl when i was younger for sleep and i stopped because as you said i wasn't addicted but i was for sure relying on it for sleep. thanks for the head up0 -
My doctor recommended melatonin. She said to use the kind that dissolves in your mouth, not the tablets. It seems to be helping some.
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irejuvenateme wrote: »Just wanted to see I feel you on this one - I get wound up with life and can have a real tough time with this one myself - try to stay off the caffeine, exercise, also have found certain music can help me nod off, or a good book... Mantras can help too. Good luck.
I've been an extremely light sleeper my whole life any time the hubby rolls over I'm wide away lol. I have been looking into meditation and mantras hopefully it will help. I will say if i can get to a point of meditating it will be an accomplishment even in yoga class i am so fidgety trying to be calm and relaxed haha.0 -
thanks i will do some research!Sweets1954 wrote: »My doctor recommended melatonin. She said to use the kind that dissolves in your mouth, not the tablets. It seems to be helping some.
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Reading is like a sedative for me. If it's at night, I rarely can get past a few pages without feeling my eyes get heavier and heavier. I can almost always put the kindle down and go to sleep in minutes.0
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After having a sleep study and several appointments with specialists, they determined I was HYPER INSOMNIC. I refused to take pills, including Benadry, although it does not cause an addiction, it does eventually cause nightmares. I downloaded a free meditation app called HeadSpace and I did all the recommended bedtime rituals such as cutting out caffeine after a certain time, did something calming an hour before bedtime, drank tea and worked out really hard to wear myself out. The problem was still there. I had absolutely NO problem falling asleep, I had trouble STAYING asleep for more than an hour or two at a time. Most nights I was wide awake at 2am and not able to fall back asleep. With bags under my eyes and constant yawning, they referred me to sleep therapy.
My first visit to the sleep therapist, he recommended a book called No More Sleepless Nights. I could only imagine how boring it would be so I got it from the library rather than purchasing a copy. Within the very FIRST chapter, I was addicted to it, I couldn't put it down, I wanted my own copy to mark up and take notes. It cost me $7.99 at Half Price Books and worth every penny. Some of the contents, I had already unsuccessfully tried but then there it was, the chapter that made my life so much better. I have a FitBit, it monitors your sleep pattern. At first, it said I was getting between 30-40% of sleep quality.
What was it you're all asking??? Well, it mentioned that everyone has a sleep need. The book had me staying up later and later to determine what amount of sleep my body required to feel fully rested. I was falling asleep by 9pm most nights, sometimes earlier, because I didn't sleep the night before, so it was a never ending battle, I didn't sleep so I'd go to bed earlier because I was so tired, makes sense right? All I figured out was by simply by going to sleep between 11pm and midnight, then getting up at my usual wake up time 6:30, my sleep quality is averaging between 94-98% HUGE DIFFERENCE I know!! I fall asleep and STAY asleep until my alarm wakes me up. Before, I was ALWAYS up before my alarm because I couldn't sleep, but now, LIFE IS BEAUTIFUL AGAIN!!! Sorry this is so long. I would highly recommend anyone having trouble with sleep, to get that book, it's amazing! I no longer go for sleep therapy either LOL!!!0 -
What was it you're all asking??? Well, it mentioned that everyone has a sleep need. The book had me staying up later and later to determine what amount of sleep my body required to feel fully rested. I was falling asleep by 9pm most nights, sometimes earlier, because I didn't sleep the night before, so it was a never ending battle, I didn't sleep so I'd go to bed earlier because I was so tired, makes sense right? All I figured out was by simply by going to sleep between 11pm and midnight, then getting up at my usual wake up time 6:30, my sleep quality is averaging between 94-98% HUGE DIFFERENCE I know!! I fall asleep and STAY asleep until my alarm wakes me up. Before, I was ALWAYS up before my alarm because I couldn't sleep, but now, LIFE IS BEAUTIFUL AGAIN!!! Sorry this is so long. I would highly recommend anyone having trouble with sleep, to get that book, it's amazing! I no longer go for sleep therapy either LOL!!![/quote]
I was just going to comment on this very thing. I saw a sleep expert doctor on the Rachael Ray show earlier this week. He was saying that many people who don't have trouble falling asleep, but have trouble staying asleep, are going to bed too early. I've been having the same problem with waking up almost every hour throughout the night. I've always been someone who required a lot of sleep, so I never would have thought of this. Evidently, my sleep needs have changed. I'm in the middle of experimenting with bedtimes to find my ideal time, as well. It's a little difficult to get past the mindset that more sleep is always better, but I'm working on it.
http://www.rachaelrayshow.com/tips/18788_5_ways_to_get_a_better_night_sleep/0 -
What was it you're all asking??? Well, it mentioned that everyone has a sleep need. The book had me staying up later and later to determine what amount of sleep my body required to feel fully rested. I was falling asleep by 9pm most nights, sometimes earlier, because I didn't sleep the night before, so it was a never ending battle, I didn't sleep so I'd go to bed earlier because I was so tired, makes sense right? All I figured out was by simply by going to sleep between 11pm and midnight, then getting up at my usual wake up time 6:30, my sleep quality is averaging between 94-98% HUGE DIFFERENCE I know!! I fall asleep and STAY asleep until my alarm wakes me up. Before, I was ALWAYS up before my alarm because I couldn't sleep, but now, LIFE IS BEAUTIFUL AGAIN!!! Sorry this is so long. I would highly recommend anyone having trouble with sleep, to get that book, it's amazing! I no longer go for sleep therapy either LOL!!!
I was just going to comment on this very thing. I saw a sleep expert doctor on the Rachael Ray show earlier this week. He was saying that many people who don't have trouble falling asleep, but have trouble staying asleep, are going to bed too early. I've been having the same problem with waking up almost every hour throughout the night. I've always been someone who required a lot of sleep, so I never would have thought of this. Evidently, my sleep needs have changed. I'm in the middle of experimenting with bedtimes to find my ideal time, as well. It's a little difficult to get past the mindset that more sleep is always better, but I'm working on it.
http://www.rachaelrayshow.com/tips/18788_5_ways_to_get_a_better_night_sleep/[/quote]
thank you to the both of you i will for sure try it out and see if staying up later helps!0
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