Extreme diet insomnia please help

I've found that shutting off all screens well before bedtime helps me some. I have chronic insomnia and looking at any type of technology before bed makes it worse. No television, tablet, computer, or phone screens are allowed in my bedroom! I try to shut them off at least an hour before bed.

I'm curious about your daily caffeine intake if you're feeling alert and jittery. Also at what time are you eating your last meal?

I have chronic insomnia as well. Melatonin, diphenhydramine (Benadryl) and kava tea can all be helpful.

Also are you waking at the same time each morning? Taking daily naps?

Until you get used to no screens before bed, BUT it might get worse especially if you are really attached to your technology. You'll be worried that you are missing something and that will cause anxiety. That happened to me for a while--a little withdrawl over not having the phone within arm's reach, but now I don't miss it. I also shut off 99% of my contact's list from being able to contact me after 9:00pm. I only leave my sister and my father as able to get in touch with me 24/7. That way no one blows up my phone with texts or calls when I am trying to get my relax on.

Melatonin has helped me with my insomnia, as has the Stop, Breathe and Think app, which has a nice guided meditation for falling asleep. The other stuff already mentioned is definitely a good idea. If that doesn't work, sleep meds are a blessing. It's worth talking to your doctor to see if there is something they can prescribe that will help.

UGH, my above post is a spectacular editing fail...

OTC meds become less effective the more often you use them.

Benadryl, if necessary.

apullum wrote: »

Are you exercising soon before bed? Exercising at night makes it harder for some people to sleep.

Other than that, as someone who cannot take most OTC sleep medicine, I use melatonin when necessary. Start with a very small dose—I began with 0.25 mg. I bought 1 mg tablets and cut them into quarters. Most people who take melatonin use far more than needed.

Good advice.

https://www.sleep.org/articles/how-much-melatonin-to-take/

...Just the right dose can help you sleep peacefully.

For the millions of people who have trouble falling—and staying—asleep, melatonin can sometimes be the solution. The powerful hormone is naturally produced in your brain and sends the message to your body that it’s nighttime and time to hit the hay. You can also take it as a supplement—it’s sold over-the-counter at your local drugstore.

People commonly make the mistake of assuming that taking higher doses of melatonin will lead to better shut-eye. But the opposite is true: Too much taken at once can cause headaches, nausea, dizziness, or irritability, all of which can disrupt your sleep. So talk to your doctor, who may suggest these dosage guidelines:

For Insomnia or Occasional Sleeplessness

Between two tenths of a milligram and five milligrams 60 minutes before bedtime is a typical dose for adults, while children should take a smaller dose. Too much melatonin can disrupt your sleep cycle, so start with the smallest dose of two tenths of a milligram and increase it as needed.

msalicia07 wrote: »

scribblemoma wrote: »

Be honest. Are you supplimenting these dieting periods with “fat burners” or other things not normally in your routine? It really seems like you’re having caffeine issues (a common ingredient in any pill in the diet industry).

Because the OP has insomnia? Believe it or not, insomnia is a common side effect when limiting your calories. Especially when fasting.

Probably more because the OP describes feeling jittery which could indicate use of supplements or increase in caffeine to try and cope with the lack of sleep (vicious circle). It's a reasonable question to ask.

5htp may not be right for you. In some cases you can try tryptophan over 5htp when that fails. Also if you are adding other herbal supplements with this, are you taking these at the same time, can this be making you jittery have you tried eliminating some or all supplements to see which one is causing you side effects? Do you take any other meds, prescription or OTC? Being frustrated that you can't sleep adds a whole other issue which I understand completely.

Edited to add: if you are not cooling down properly for sleep or waking up hot sweaty, this might be something you need to work on as well. But this too could be too much supplements you are taking. Cooing down for sleep is important and staying cool during the night as well, maybe a fan, turn down the a/c, throw off the pj's, etc.

How much of a deficit are you in each day? Are you exercising in healthy amounts each day/week and do you eat these back? I can atest to using 4-7-8 breathing techniques as well, sounds too simple but it works.

Here is an article I found on 5htp, I have some other resources but I can't get my hands on it right now.

https://www.blueprintfitness.co.uk/serotonin-101-why-5-htp-does-not-work-for-you/

The melatonin isn't sleep a medication as its generally used shorter term to help a person reset their circadian rhythm which a doctor would need to diagnose you for. Preferably you want to enhance your meletonin production other ways such a sun light, foods and exercise (earlier in the day or morning the better). But you can add meletonin as an experiment .3 to 3 mg, there are also extended release versions you can try (start with the smallest dose and titrate up). Side effects of meletonin are headache, grogginess and I really don't feel that great like I missed the important stages in my sleep even if I did get sleep, even at .25 dose using liquid meletonin, so it doesn't work for me).

Hope you got some sleep last night. Magnesium glycinate over citrate, glycine and a couple of other amino acids have helped me in the past.

Yeeeeeeah I was going more off the fact that she’s feeling jittery and ticking off all the buzzwords for adverse caffeine reactions 🤷🏼‍♀️ Not sure why asking about fat burners, the most commmonly abused diet aid, is so out of the ordinary. But you do you I guess.

msalicia07 wrote: »

scribblemoma wrote: »

Be honest. Are you supplimenting these dieting periods with “fat burners” or other things not normally in your routine? It really seems like you’re having caffeine issues (a common ingredient in any pill in the diet industry).

Because the OP has insomnia? Believe it or not, insomnia is a common side effect when limiting your calories. Especially when fasting.

Have you tried cannabis? Indica, not sativa.

Danp wrote: »

I have had insomnia for pretty much my entire life.

A few years ago the Doctor prescribed me Circadin (yep, in Australia melatonin is only available through a doctor) and it worked a treat.

I don't use it constantly but rather as a 'reset'. If I find my sleeping patterns getting off-kilter I'll take them for a while (a week or so) to get me back to a normal rhythm and I'll be fine for a while, usually several months before things will get out of wack again.

Same in UK/Ireland but you can order it online. I use the same method of just using it for a few days to see if it helps sort my sleep pattern out, I prefer the slow release version (3mg) as otherwise I find myself sleeping deep for a few hours but then waking up in the middle of the night.