Does anyone have delayed sleep onset?

UsedToBeHusky
UsedToBeHusky Posts: 15,228 Member
in Health and Weight Loss
Melatonin isn't working as well as it used to. I need some new strategies for shutting my brain off at bedtime.

I usually watch TV, and then shower and follow my usual hygiene routines before bedtime. I do not watch TV or listen to music or read in bed. But I have made a habit of playing with my phone in bed so that may be the culprit.

I just wanted to know if anybody was familiar with this disorder and had some coping strategies other than the usual recommendations.
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Replies

  • Pearsquared
    Pearsquared Posts: 1,656 Member
    Yeah, the phone mimics the same light as the tv, and may even be worse because it's so close to your face. Reading in bed is not really harmful, and may help you fall asleep as long as you're reading with a warm yellow light (like most lamps). It's good that you have a routine. Do you consume any foods or drinks that contain caffeine or alcohol in the evening? Both of those can affect sleep.

    Edit: Eh, I give these suggestions as they've helped me. o: I guess they are the usual suggestions, but I'm a big ipad/computer junkie in the evening and moving to reading has helped a lot.
  • tigersword
    tigersword Posts: 8,059 Member
    Zzzzzquil
  • Rays_Wife
    Rays_Wife Posts: 1,173 Member
    1200 cals! Thats the answer to everything!
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    Zzzzzquil

    Leaves me groggy. So does benadryl.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Try Magnesium. My sleeping has improved dramatically since I started taking mag. I switch my multi to one that has 200mg and added a 250mg mag supp.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    Yeah, the phone mimics the same light as the tv, and may even be worse because it's so close to your face. Reading in bed is not really harmful, and may help you fall asleep as long as you're reading with a warm yellow light (like most lamps). It's good that you have a routine. Do you consume any foods or drinks that contain caffeine or alcohol in the evening? Both of those can affect sleep.

    Edit: Eh, I give these suggestions as they've helped me. o: I guess they are the usual suggestions, but I'm a big ipad/computer junkie in the evening and moving to reading has helped a lot.

    Yeah... I may have to put the phone away before I start my routine. I do consume caffeine, but not within an hour of bedtime usually. I've been listening to music during my routine too so that might be another thing I may have to cut out.
  • BeachIron
    BeachIron Posts: 6,490 Member
    booze
  • jackpotclown
    jackpotclown Posts: 3,275 Member
    flick_ya_bean.gif \m/
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    booze

    I don't drink on work nights.

    But a glass of wine a day might help... I've just never been that kind of a drinker.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    Try Magnesium. My sleeping has improved dramatically since I started taking mag. I switch my multi to one that has 200mg and added a 250mg mag supp.

    I'll have to try that one. I didn't know magnesium had that kind of effect.
  • SophieB99
    SophieB99 Posts: 34 Member
    Zzzzzquil

    Leaves me groggy. So does benadryl.

    Zzzquil IS benadryl ;)
  • atb0821
    atb0821 Posts: 458 Member
    I have horrific insomnia. I take 50 mg of Trazodone and usually 6 mg of melatonin.....still can't sleep sometimes.

    There's other herbs you can try if the melatonin is crapping out on you. Have you tried Valerian root? It's pretty effective. But watch out because it smells like feet. Something else I've found useful is that Midnite stuff. The main ingredient is 3 mg of melatonin, but it has some other herbs like chamomile and lavendar, and I've found it to work better than straight melatonin.

    And if that fails, you can always look on youtube for relaxation/sleep inducing videos :smile:
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    Zzzzzquil

    Leaves me groggy. So does benadryl.

    Zzzquil IS benadryl ;)

    I thought he meant Nyquil.
  • roxylola
    roxylola Posts: 540 Member
    I would definitely put away the phone.

    Try lavender water sprinkled on your bedding

    Also camomile tea may help

    Finally I have 2 ways of getting to sleep. First and maybe easiest I will run through the alphabet thinking of words for a theme - a male and female name - a fruit - a vegetable - countries - cities etc this works very well for me. Or tensing all you muscles then relaxing them starting with your toes and working up. Take your time then visualise yourself on a beach or in a garden or some such looking at flowers/fish/whatever floats your boat finding a hammock and falling asleep. This takes longer and you have to be really in the zone. With the alphabet I may need a few themes one night but it gets me there eventually
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    I have horrific insomnia. I take 50 mg of Trazodone and usually 6 mg of melatonin.....still can't sleep sometimes.

    There's other herbs you can try if the melatonin is crapping out on you. Have you tried Valerian root? It's pretty effective. But watch out because it smells like feet. Something else I've found useful is that Midnite stuff. The main ingredient is 3 mg of melatonin, but it has some other herbs like chamomile and lavendar, and I've found it to work better than straight melatonin.

    And if that fails, you can always look on youtube for relaxation/sleep inducing videos :smile:

    I'm not really an insomniac... my brain just doesn't wind down right away. Lie in bed thinking about stuff. Anything and everything... but lately one thing. :blushing:
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    Nope. I hit the bed and I'm out. I think it helps that I have a sleep number set to "cloud". I just float to sleep in milliseconds.
  • Alatariel75
    Alatariel75 Posts: 18,250 Member
    flick_ya_bean.gif \m/

    Seriously, I recommend this... for real.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    I would definitely put away the phone.

    Try lavender water sprinkled on your bedding

    Also camomile tea may help

    Finally I have 2 ways of getting to sleep. First and maybe easiest I will run through the alphabet thinking of words for a theme - a male and female name - a fruit - a vegetable - countries - cities etc this works very well for me. Or tensing all you muscles then relaxing them starting with your toes and working up. Take your time then visualise yourself on a beach or in a garden or some such looking at flowers/fish/whatever floats your boat finding a hammock and falling asleep. This takes longer and you have to be really in the zone. With the alphabet I may need a few themes one night but it gets me there eventually

    I'll have to look into the lavender and chamomile. The ABC thing sounds interesting. As far as the other relaxation techniques... I've used similar techniques... didn't help much last night though.
  • BeachIron
    BeachIron Posts: 6,490 Member
    booze

    I don't drink on work nights.

    But a glass of wine a day might help... I've just never been that kind of a drinker.

    Seriously though, I haven't found a good cure for insomnia. Heavy exercise days help me a bit as does cutting out caffeine before the late afternoon.
  • agthorn
    agthorn Posts: 1,844 Member
    Viparita karani - Legs Up the Wall pose: http://www.yogajournal.com/basics/1140

    5-10 minutes right before you get into bed.
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    booze

    I don't drink on work nights.

    But a glass of wine a day might help... I've just never been that kind of a drinker.

    Studies have shown that, while alcochol helps you fall asleep, it actually disrupts your deep sleep and causes you to wake up in the middle of the night more frequently. So I'd say negative on the alcohol.

    I fall asleep to an app on my phone that has nature sounds. I can program it to whatever sounds I want and it's really nice to fall asleep to because it's very relaxing. It's on the Andriod market as Relax Melodies (free). Also, having a cool, dark room always helps. If it's too hot it's hard to fall asleep or stay asleep.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Try Magnesium. My sleeping has improved dramatically since I started taking mag. I switch my multi to one that has 200mg and added a 250mg mag supp.

    I'll have to try that one. I didn't know magnesium had that kind of effect.

    I don't have trouble falling asleep, but I wake up tense and with my mind racing. The magnesium really helps with that. Worth a shot at least.
  • evileen99
    evileen99 Posts: 1,564 Member
    I read that showers are supposed to be more stimulating, so baths were suggested before bedtime instead.

    And since you say your mind is racing with thoughts about one thing, you could temporarily try an anxiolytic like Xanax. When there was a cancer scare in my immediate family, I couldn't get to sleep because of all the worry and stress. Five mg of Xanax at night was enough to calm my mind so I could fall asleep. There's no shame in requiring medical help through a tough situation.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    I read that showers are supposed to be more stimulating, so baths were suggested before bedtime instead.

    And since you say your mind is racing with thoughts about one thing, you could temporarily try an anxiolytic like Xanax. When there was a cancer scare in my immediate family, I couldn't get to sleep because of all the worry and stress. Five mg of Xanax at night was enough to calm my mind so I could fall asleep. There's no shame in requiring medical help through a tough situation.

    Thank you... it's not a bad thing though. It's actually a good thing. Just can't stop thinking about it.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    Viparita karani - Legs Up the Wall pose: http://www.yogajournal.com/basics/1140

    5-10 minutes right before you get into bed.

    Hmmm... yoga!
  • MzPix
    MzPix Posts: 177 Member
    I know a lot of people will disagree and explain the harmful effects, but....

    I sleep every single night with the television on. I turn it on when I go to the bedroom and turn it off in the morning when I leave the bedroom. I usually watch a favorite show and then turn it to a nature or animal channel and turn it down a bit.
    After fighting onset insomnia for over 15 years because of racing thoughts, and even resorting to medications with ill side effects, I found that the TV distracts my mind from the thoughts and allows me to sleep. Whatever supposed brain problems media hype would have us believe will happen by sleeping with a TV on, apparently don't apply to everyone, because we are all different. I no longer take any medications for racing thoughts and rarely need anything to help me get to sleep or relax at night. I'm a perfectly functional adult who learned a way to get good sleep at night.

    I also sleep with a fan blowing on me.
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    ME. I'm not diagnosed, but it ain't hard to figure out. I don't know what I'd do if melatonin quit working for me. Up the dose? I need at least 1mg.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    I know a lot of people will disagree and explain the harmful effects, but....

    I sleep every single night with the television on. I turn it on when I go to the bedroom and turn it off in the morning when I leave the bedroom. I usually watch a favorite show and then turn it to a nature or animal channel and turn it down a bit.
    After fighting onset insomnia for over 15 years because of racing thoughts, and even resorting to medications with ill side effects, I found that the TV distracts my mind from the thoughts and allows me to sleep. Whatever supposed brain problems media hype would have us believe will happen by sleeping with a TV on, apparently don't apply to everyone, because we are all different. I no longer take any medications for racing thoughts and rarely need anything to help me get to sleep or relax at night. I'm a perfectly functional adult who learned a way to get good sleep at night.

    I also sleep with a fan blowing on me.

    I know what you mean. Everyone always say that showering at night is too stimulating, but I'm just the opposite. I find it relaxes me and eases tense muscles in my neck and back. I rarely sleep without showering first.
  • EnviousDan
    EnviousDan Posts: 107 Member
    flick_ya_bean.gif \m/

    Seriously, I recommend this... for real.

    I am ashamed to say this took a moment.

    "huh?....oh....OH"
  • murphy612
    murphy612 Posts: 734 Member
    I like Alteril

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