View Full Version : Insomnia

28th Jul 2011, 09:08
so here I am, a few days off, and can't sleep. It's now just after 5AM and I've been awake for about 3 hours :{. With no sign that I was going to get to sleep anytime soon thought I'd log on to see if anyone has any good tips for me, thanks

28th Jul 2011, 09:29
Get severly drunk:ok:

28th Jul 2011, 11:05
could be part of the problem, lunchtime drink (yesterday) usually = afternoon nap. So not as tired overnight maybe :hmm:

28th Jul 2011, 11:08
tech log forum ?

or try the EASA FTL revisions proposals, it'll send you right off.

28th Jul 2011, 11:28
generally a good idea, particularly anything technical, just didn't work this time :(.

28th Jul 2011, 13:43
One of my gambits to counter insomnia is to have a speech programme on the radio turned-down so that you have to struggle to hear it (earphones help).
Mustn't be loud enough so that it might wake you!

Another is to have a small snack (I usually choose buttered crackers - not the salted ones). Sometimes I'm asleep before I finish the snack!

Reading something of poor content, such as a magazine or newspaper - not a gripping novel - sometimes works for me.

28th Jul 2011, 13:57
Could be the unconscious excitement of having a few days off
and all the (non-work) goodies it offers - shagging whenever
you want, eating what and when you want, going out (or just
staying in) doing what you want to do.

Its like a work day is just a wasted day, a day off is meant to
do things that are worthwhile and this unconscionable feeling
that sleep is a waste. Happens to me sometimes.

28th Jul 2011, 14:32
just didn't work this time http://images.ibsrv.net/ibsrv/res/src:www.pprune.org/get/images/smilies/sowee.gif.

tried booking an escort with a nice rack ?

29th Jul 2011, 01:26
I was told the worst thing you can do is lie there and fret about it. Lying in a quiet, darkened room at a reasonable temperaure is about 75% as restful as actual sleep.

29th Jul 2011, 02:14
Well I am lucky enough to have the "never fail" solution. Being a golfer I just start at the beginning of my last round and remember the playing of each shot in turn and seldom get beyond half a dozen holes. I couldn't play for four months due to a trapped nerve in my left shoulder so had no last round to remember for a while. I substituted an imaginary round on a local course which I hate, playing each hole in a perfect par. That worked even better and I never reached the sixth hole. So, you doubters, now you know that golf really is worthwhile!

29th Jul 2011, 02:26
I wish I had a remedy - most nights I have so much rubbish on my mind from the office that I cannot get to sleep, and I cannot stay asleep as I wake up in the middle of the night thinking about the problems I am having with the idiots back at HO.

Sometimes it's just "get absolutely drunk and pass out" that works.

Ancient Observer
29th Jul 2011, 12:14
" EASA FTL revisions proposals"

er, does that mean that someone outside the belgrano has actually read them?

29th Jul 2011, 12:31
does that mean that someone outside the belgrano has actually read them?

As if we would.
We normal humans have more important things to do, like Slasher said.

29th Jul 2011, 14:01
With these light mornings I also used to wake up too early, so I started to wear an eye mask which, for me, did the trick. I now get woken up by the alarm.

29th Jul 2011, 21:32
Sleep hygiene and avoiding rebound alertness could be yor best friend... http://www.ntw.nhs.uk/pic/leaflets/Sleeping%20Problems%20A4%202010.pdf

mr fish
29th Jul 2011, 21:53
EASTENDER omnibus will sort you out!!!!

oh, if not out cold after about 45 mins you may "selfharm":eek:

29th Jul 2011, 22:11
Heres how you do it. Remember this for the rest of your life.

Shut yer peepers. turn the light off first!

Now, although your lids are shut- make your eyes 'look'. It's actually quite easy.
They will see the velvety black of the inside of your eyelids.

Concentrate on continuing to see that actual black picture. Try it now.

The effort required to keep that blackness in clear view is just enough to stop it getting filled with all that 'minds eye' stuff that keeps you awake.

Next thing you'll wake up!

Works like a charm, or your money back!:ok:

29th Jul 2011, 23:40
http://www.ntw.nhs.uk/images/ntwlogo.gif (http://www.ntw.nhs.uk/)
403 Forbidden
You do not have permission to access this page: http://www.ntw.nhs.uk/pic/leaflets/Sleeping%20Problems%20A4%202010.pdf Other things to try:

Search Northumberland, Tyne and Wear NHS Foundation Trust - Home (http://www.ntw.nhs.uk):

29th Jul 2011, 23:57

Look at patient.co.uk and try and find "insomnia" - patient leaflet

30th Jul 2011, 03:11
Due to circumstance and sometimes proclivity, I tend to have very irregular schedules. Forty-plus-hour "days" are not uncommon, when that's what the task demands.

One does not combine extreme non-sleep with flying, however, having learnt from an experience a long ways back that starting already fully tired and then flying - alone and inop AP- for all night long over an often featureless desert - watching a full moon come up and then watching it set, muuuch later, while grinding past flats and mountains that seemed to beckon for a visit-- actually having to hit myself repeatedly in the head at times to avoid the long sleep that would have followed otherwise. Was one of the rare occasions, over a long span of possibles, that I knelt to give the tarmac a lingering smooch when finally down and parked.

Normally, staying awake comes quite easy for me, and sleeping is hard to initiate.

The best tricks I've found are:

1) Exercise - chopping wood, digging ditches or planting trees, etc. Always seems to have ample construction project material laying around the yard at home. Simply moving a few ton of bricks or similar from one spot to another is clean, simple, all hours exercise, possibly useful, and self-limiting.

More practical on the road - using a straight-back chair as a weight and lifting it endlessly until tired.

2) Melatonin - if you're not constrained by rules forbidding (it used to be that the FAA forbade using Melatonin for causing sleepiness but permitted it as a general health supplement) - don't know if that's still true, or what job rules might apply elsewhere - so pls check for yourself if appropriate. Half a 3mg tablet - of the sort sold in the US in bottles of 50 to 300 tabs in grocery stores - is enough to make oneself noticeably sleepier in 20 mins or so, but not so much that one cannot override it and work on through the night if plans change. Melatonin is naturally produced at night in the body - the amount declines with age - and it makes you sleepy. It is eliminated by the eyes in a matter of minutes when exposed to moderate or bright light - and transformed there into modest amounts of seretonin. This process explains why avoiding bright lights helps sleep, and why looking at them helps wakefulness.

3) Hyperventillation is a classical trick, but it works for me. Deep breathing or near-silent monk-like chanting while sitting or supine tends to put one into progressively deeper relaxation, from which sleep is easily following. Mouthing a simple phrase like "prune log ... prune log ..." helps put the breathing into a natural rhythm. A read about "diaphragmmatic breathing" might have similar effect.

4) Visualisation - along the lines suggested by B'sBF, is a very simple distraction that blurs one's awareness of difference between asleep and awake. What works for me is to imagine walking across a mowed lawn or pasture while seeing it from an ant's point of view. Colors, shapes, details are free for the imagination to contrive, as is the plot. About the time one realizes the whole thing is rather boring, one is already asleep.
(more provocative visualisations may have effect opposite to the desired one, however.)

30th Jul 2011, 04:12
I wish I had a remedy - most nights I have so much rubbish on my mind from the office that I cannot get to sleep, and I cannot stay asleep as I wake up in the middle of the night thinking about the problems I am having with the idiots back at HO.

Sometimes it's just "get absolutely drunk and pass out" that works.

I have to report that last night I got absolutely drunk and passed out, slept until 0845, result. Mrs moved the spare room at some point due the nasal trumpet symphony though...

30th Jul 2011, 16:31
In 10-12% of the population, alcohol acts as a stimulant and prevents sleep. I know, I'm one !

Try Autogenes Training, a form of self-hypnosis. In Germany courses are run everywhere and are sponsored (and paid for) by the equivalent of Social Security/health insurance. You can buy paperback books in English on how to do it. Very easy, works. It's usually impossible completing the procedure to the end because about half way thru....zzzz......zzzz

Hell Man
30th Jul 2011, 18:40
A guaranteed remedy for insomnia? Read the Bible.

Its why so many hotels have them.

wings folded
30th Jul 2011, 20:45
I got halfway through the thread and fell asleep:rolleyes:

Mrs moved the spare room at some point due the nasal trumpet symphony though...

I am a maestro of the nasal symphonic repertoire, but as far as I am aware I have never caused anybody to rearrange the layout of the rooms in the house. Where did she put the spare room?

30th Jul 2011, 20:45
I don't worry about insomnia. It's not worth losing sleep over.

30th Jul 2011, 20:54
I've had a heavy cold all week. Typically waking up 4-5am, coughing my hoop up, go for a pee, drink some water, try to get the last couple of hours back, fail miserably.

Tonight, it's the fifth night in a row I've had about three to four hours sleep & I feel like I've run a marathon. My joints ache, I'm (unbelievably) more irritable than usual, I dozed off at the dinner table over tonight, my daughter is sorely disappointed at my unwillingness to play in the park & I can't wait for my customary eight hours to come back & give me a big, warm, Bovril, soft, downy, cocoa, laudanum, quiet, restful hug.

30th Jul 2011, 22:40
I came to PPRuNe in the first place, some ten years ago, in hopes of countering what seemed unconquerable post-operative (triple by-pass) surgical insomnia. I have found that dedicated reading of many contributions is very effective.

In return, --- for I should hate to be, or even be thought, a "free-loader", --- I do believe that many kindly critics have found, so indeed they have confessed, my own poor contributions so essentially boring that few can reach the end of any of my posts without sinking gently into slumber. That is my gift.

As an alternative, let me offer the suggestion of a Scottish lady physician of my acquaintance: "Try sleeping ("sleeping" was, to be sure, the verb, but I think she had something else in mind) with a seventeen-year-old red-head".

Your seventeen-year-old red-head is, I discover, but another of the many medical resources not funded by OHIP.

31st Jul 2011, 12:56
You may keep your 'sleeping the sleep of the just'

I will settle for the sleep of the just after.

1st Aug 2011, 12:22
thanks for all the responses, I will try some of these (well hopefully only one) next time

now, where do I find a red-head? :E

1st Aug 2011, 14:28
This one ?? Seems she lost her job.



1st Aug 2011, 15:27
Try reading this thread next time. It would do it for me, no problem: