I know there are doctors here ... need help with insomiona

[Sinclair]

I have a doctors appointment Monday (today) at 8:15 am. It's now 2:15 AM (update 2:25 AM) ... my brain keeps running to the point I'm posting this and not in bed. Really need help with how to quite the brain for sleep ... I don't always have this problem, it just show's it's ugly head at the wrong time. Someone sing "soft kitty"?   smiles.. I'm screwed. Well, it's 2:26 ... gonna try again ...

BTW, If you are one of the blessed people that can sleep as your head hits the pillow .. you have no idea how special that is!

[Dena]

I am not sure if this is your problem but I keep paper and pen by the bed. If something is on my mind, I write it down so I won't forget it and then I can sleep.

[Pupa4Clownfish]

I have a wide regiment of ways I get to sleep that varies with my recent dysphoria (some of these ideas can make dysphoria worse). I'll start with the least dysphoric and go to most.
1) Herbal tea. Almost anything warming has a calming effect. I sometimes stick my face in the steam for a while before drinking it in the dark. Don't drink caffeine though.
2) Whiskey is commonly seen as an alcohol that has warming traits, for me that is true. Alcohol also has a reputation for making you sleepier (it's a depressant)
3) Bath. If you don't like your body, add bubbles to hide it, but the warmth and lounging posture helps me relax.
4) well... masturbation releases endorphins which actively work against anxiety which is the primary cause for non-insomnia related sleep issues. Super dysphoric for some, super helpful for me.
I hope you can get to sleep. Sorry if none of this helps


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[Julia1996]

My dad has problems with insomnia. He won't take any RX drugs unless he's dying. Some things that have helped him are natural remedies.  He uses Valarian extract, Kava Kava extract and passionflower extract. He said they seem to lose some effectiveness after about a week so he switches between the 3 every few days. You can buy all these herbs at a pharmacy.  They seem to help my dad quite a bit.
Julia

[TheDarkQueenEmily]

I just smoke a lot of marijuana...

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[tgirlamg]

I have the same problem... It is not uncommon for me to lay there 3 hours before I fall asleep and I also wake up about 90 minutes throughout the night :-( ... I feel your pain Sinclair!!!

A

[Kylo]

It was testosterone that gave me the ability to sleep once my head touches the pillow. Before that I was awake 1-2 hours every night trying not to be. . .

[Lady Sarah]

You might want to talk to your physician before you do what I have to do in order to sleep.  Ibuprofen, diphenhydramine, and melatonin as a cocktail is not for everyone. I've been having to do this for about 4 months now. If anyone has any decent ideas on how to not have to take such a cocktail every night, please advise.

[Sinclair]

Thank you all for your replies. I know I'm not alone with this issue. It doesn't happen all the time, but when it does, it sucks. So, missed my doctor's appointment (it was not sleep related, BP, hormone stuff). I think I got to sleep at about 6 am ... slept through the 7 am alarm until about 11 am ... ugh ... gotta reschedule. Did make a 1:30 workshop for work.

I will try all suggestions above. Writing stuff down has proven to help.

Again, if you are the type that can lay your head down and fall asleep within minutes. You are blessed. Never take that for granted.

To Lady Sara, I don't know. Those with this issue are all looking for answers. I'll see what my doc says.

[Sarah_P]

I just read a book until I can't hold it up anymore. If the book hits your face you're ready to sleep.

[Brooke]

Lifelong insomniac here

Create and stick to a bedtime routine- just like when you were little. Having a bedtime routine primes the brain and body to let it change modes.

If you watch tv, turn it off an hour before bed, then start your bedtime routine.

Around an hour before turn down the lights.

If you need to use your phone or computer after sunset, use f.lux or some other blue light filter/software shifter.

Only thing in you do in your room should be changing, sleeping and sex.

Keep room cool, and as dark as possible.

Avoid caffeine after 4:00pm when possible.

Learn the 4,7,8 breath. YouTube it for instructions, practice twice daily. This is a big one for me on releasing tension throughout the day at at bedtime.

Consider picking up meditation. When I can't sleep I meditate until I fall asleep.

Racing mind- pick one thing that's worrying you, and dive into it. Try and solve it, give your mind closure and don't let it race.

This one sounds silly but works great. When getting into bed tell yourself something like "Good job brain, you kicked butt the past 16 hours- now you deserve a break, it's okay and time to rest. Anything besides sleep can wait til morning.

Create space during the day to be bored. Most people distract themselves from the moment the wake up until the moment they crawl back into bed. Leaves very little time for reflection and the brain nips at the chance to do so before ending the day. Give yourself time to process during the day, every day.

Get up at the same time, go to bed when your tired. This is the only thing that keeps me on a regular schedule. Going to bed before or after I'm tired results in a racing mind or unable to get up the next day. You'll be tired the first few days, and then settle into a nice natural rhythm.

After 30 min of not being able to sleep, get up and move to a dark room until your sleepy. I usually keep an audiobook or podcast handy for these times as getting on the phone, computer or watching tv is far too stimulating an activity.

Don't look at your alarm clock, or even have it visible. Your just asking for an anxiety attack.


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