Sleep
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That is so cool. Thanks for that.If you use the computer at a lot in the evening/night, look for a program called f.lux. You set your location and it changes the colour hue of your screen as the sun sets. Blue ranges of light are supposed to keep you awake and more orange/reds are supposed to be more soothing/help you sleep. It's weird when you first start using it, but you soon get used to the colour change. It really helped me get to sleep a lot quicker as I'm terrible for being on the computer until the last minute before bedtime
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Right. And people forget that Melatonin is a hormone . . . kind of weird to messing around with that when you do not have to.I've been told that doing other things, like watching tv, doing work, etc. in your bedroom can also make it harder to sleep... I live in a studio, so I don't really have any other choice.
They say you should only use your bedroom for two things... but in your situation, I guess it's unavoidable, but you should try maybe somehow separating the sleep area from the rest. Curtains, perhaps.A lot of the problem (which has to do with anxiety) is that I can't turn my brain off at night. I think about ridiculous things, I end up getting myself worked up or frustrated. The reason having tv is somewhat helpful to me is because it makes me focus on what's happening there rather than things happening in my head that really don't need my attention.
I feel your pain, that is my problem, the rambling mind.Melatonin. It's what your body naturally produces that makes you sleepy. I take a melatonin supplement every night and 20 minutes later am in la-la land. Unless I'm reading a super good book. Then it sometimes takes an hour.
Be careful with melatonin. It doesn't work for everyone, and can in fact do some harm..
https://www.webmd.com/vitamins-supplements/ingredientmono-940-melatonin.aspx?activeingredientid=940&activeingredientname=melatonin
http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874
As well, those supplements you take are supposedly not the same melatonin as the brain produces:
https://www.psychologytoday.com/blog/sleep-newzzz/201102/melatonin-not-magic-bullet-sleep
Another concern, which I can not find any study to support but have heard from doctors is that using a hormone supplement when you really don't need to (i.e. not deficient) can lead to the body producing less as it no longer finds the need to.0 -
routine is what helps me most, though i will take a motrin PM on occasion.
my routine
go to my room, bath, listen to tv (i dont really WATCH much, its just background noise to me) while reading or coloring or playing solitaire. lay down, turn tv way down, turn it off once i start to doze off.
i typically am in my room by 8pm (sometimes much earlier just because i like being in my room LOL) and go to sleep anywhere from 10-11.0 -
poppymom23 wrote: »I suffer from severe sleep disorder/insomnia also and the first thing you need to do is stop watching TV right before bed. You shouldn't even have a TV in your room. The latest reseach shows that electronic screen (phones, tv, tablets, computers) can mess up your circadian rhythms.
When you have insomnia, your bed should be used for sleep and sex only. If you lay down to sleep and you can't fall asleep, get up and do something.
I also take valerian root, but I take it mixed with other things in a valerian root complex. It potentiates the valerian so it is more effective. Don't take melatonin. That can actually keep your body from producing it's own melatonin. I agree with taking the 5-HTP. I take that and it helps.
I also listen to meditation music on my phone. In addition to the music, there is usually some kind of relaxation exercise on there that helps you get to sleep. Unfortunately for me, chronic pain is what frequently keeps me awake and none of these helps that. Some times I'm just awake because I hurt too much to sleep, like tonight.
I hope this helps. My last suggestions would be to see a sleep specialist. They can help a lot.
You'll notice that I stated earlier that I live in a studio apartment. I don't have any other option than to do anything and everything in my bedroom as it is also my livingroom/dining room/kitchen. This is probably the most common advice, so I just want to explain that it's not possible for me.0 -
I've been told that doing other things, like watching tv, doing work, etc. in your bedroom can also make it harder to sleep... I live in a studio, so I don't really have any other choice.
They say you should only use your bedroom for two things... but in your situation, I guess it's unavoidable, but you should try maybe somehow separating the sleep area from the rest. Curtains, perhaps.A lot of the problem (which has to do with anxiety) is that I can't turn my brain off at night. I think about ridiculous things, I end up getting myself worked up or frustrated. The reason having tv is somewhat helpful to me is because it makes me focus on what's happening there rather than things happening in my head that really don't need my attention.
I feel your pain, that is my problem, the rambling mind.Melatonin. It's what your body naturally produces that makes you sleepy. I take a melatonin supplement every night and 20 minutes later am in la-la land. Unless I'm reading a super good book. Then it sometimes takes an hour.
Be careful with melatonin. It doesn't work for everyone, and can in fact do some harm..
https://www.webmd.com/vitamins-supplements/ingredientmono-940-melatonin.aspx?activeingredientid=940&activeingredientname=melatonin
http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874
As well, those supplements you take are supposedly not the same melatonin as the brain produces:
https://www.psychologytoday.com/blog/sleep-newzzz/201102/melatonin-not-magic-bullet-sleep
Another concern, which I can not find any study to support but have heard from doctors is that using a hormone supplement when you really don't need to (i.e. not deficient) can lead to the body producing less as it no longer finds the need to.
when I say my apartment is small... it's REALLY small... there's not two separate areas at all... I have a futon, I use it as my couch during the day and my bed at night. There's not really any other options because it's so tiny.0 -
If you use the computer at a lot in the evening/night, look for a program called f.lux. You set your location and it changes the colour hue of your screen as the sun sets. Blue ranges of light are supposed to keep you awake and more orange/reds are supposed to be more soothing/help you sleep. It's weird when you first start using it, but you soon get used to the colour change. It really helped me get to sleep a lot quicker as I'm terrible for being on the computer until the last minute before bedtime
Interesting! I know a lot of people have told me I just shouldn't use my computer close to bed, but that's not really an option for me, so this is a good compromise!0 -
blankiefinder wrote: »blankiefinder wrote: »Oh, and my daughter has a sleep hypnosis thing on her iPhone that she listens to when she is stressed out and can't sleep. She takes after me
I've only listened to part of it, but it did seem to have some helpful strategies. I can get the name from her tomorrow if you're interested. It's midnight here and she has morning practice, not waking her up 
I'll have to look into these. My mom uses them too sometimes... unfortunately I have a "dumb phone" right now
It just occurred to me that I have it on iTunes on this computer, so I was able to find the name. It's called Sleep Solutions and it's by Roberta Shapiro. It has an intro one, a 5 minute one, and a 10 minute one. Not sure which one is best of the three, we have them all as a set. You can read the reviews on amazon here. Not a referral link, FYI.
This is something I'd like to try, thank you!0 -
When I had this problem a friend went out and walked the Dorset coast recording the sea at various locations we had walked together and presented me with a really long sound track on cd and sd. It sends me off beautifully. I know sea sounds cds can be bought.0
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Apologies for excessive bolding.
Excessive - or, indeed, any - bolding now removed. Thanks to blankie finder for the tutorial.0 -
You can still edit for an hour 0
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I must learn how!
Learnt now 0 -
I like 1 mg sublingual melatonin to help me fall asleep fast. When I've used OTC and prescription sleep aids, I feel hungover the next day.0
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These don't work for everyone, but there are guided visualization meditations specifically to help lead you into sleep. There are several on youtube - since they're free it can't hurt to try. Whispered guided meditations and breathing-focused guided meditations seem to be most useful for insomnia.
Quite a few people report that doing about 10 minutes of yoga at bedtime helps a lot as well.
Sure, after all, yoga was designed to quiet the mind/still racing thoughts in preparation for meditation, so gentle yoga could certainly be helpful to quiet the mind in preparation for sleep as well.
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Try taking magnesium at bedtime. I take ZMA & it helps with sleep http://www.esupplements.com/products/optimum-zma/?utm_source=google+product+search&utm_medium=cpc&utm_campaign=optimum-zma
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LiftAllThePizzas wrote: »Been there done that for decades, blegh!
Reading usually puts me to sleep pretty quickly.
I've also found that getting several minutes of lots of very bright sunlight (or similar artificial light) after waking up helps make it easier to get to sleep at the end of the day. As well as getting rid of any light sources (including TV) in the evening that can screw up your body clock.
I found this book very helpful.
http://www.amazon.com/Chronotherapy-Resetting-Inner-Alertness-Quality/dp/1583334726/ref=sr_1_1?ie=UTF8&qid=1437199211&sr=8-1&keywords=chronotherapy
Whenever people suggest reading I have to laugh at myself because I get really into whatever I read... when I was in 1st grade I stayed up till 11 (my bedtime was 8) reading The Wizard of Oz and got in HUGE trouble... things haven't changed much with my reading habits.
I read for pleasure and I read to put myself to sleep. The key to reading for sleep is not to chose something too exciting. I've also found that rereading something is better than a new book for which I do not know the plot twists and outcomes. I also don't like books with a lot of dialog, which I find not soothing.
I tend to read very quickly, but when I'm reading a descriptive passage about travel, my brain slows down to picture everything. Many passages in the Clan of the Cave Bear books are fabulous for this - Jean Auel goes on and on and on and on about the plants, which puts me right to sleep. My library system has these books.
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OP -
You've gotten a lot of good advice (much of which I would second).
I, too, struggle with shutting off my brain at night sometimes. Anxiety is a wretched thing. I also have Seasonal Affective Disorder and that can throw my ability to sleep out the window, so I know how much this can suck.
Some things that work for me:
-Keeping a consistent routine before bed, including when I go to bed. If you simply can't go to bed at the same time each night due to an inconsistent work schedule, then try for doing your bedtime stuff in the same order and within the same time frame (ie: 1 hour before you lay down to sleep, you brush your teeth, wash your face, etc).
- Only sleeping in bed, not reading or doing other things during the day. Since you're in a studio, though, maybe try putting an extra blanket or something over your bed during the day and removing it at night. That might help give you a mental cue that it's time for sleep.
-Actively focus on pleasant things as you try to sleep. Redirect your thoughts to something neutral or positive if possible.
-Yoga helps clear my head since I really do focus on my breathing. I think in another thread someone mentioned some yoga routines that could be helpful for back issues, so definitely check those out and see how you do.
-Take something if you need to. I go with valerian root and that is usually enough to tip me over into sleep if I can keep my mind focused on positive stuff but my brain is just overly active. I don't like OTC pills since they leave me feeling groggy in the morning.
All the best to you!
~Lyssa0 -
Eye mask if light bothers you. Ear plugs if noise bothers you. Meditation CDs and music written to help you relax, better for you than TV.0
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I can not go to sleep without the TV on. Lying there in all that silence just makes me think too much lol
When I go to bed I turn on the tv and then set the timer so it automatically turns off. Usually 60 minutes, because 9 times out of 10 I'm asleep by then.0
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