Insomnia - Help!
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Insomnia - Help!
Insomnia has been plaguing my life for years - I am getting very tired of it (excuse the pun).
I often feel tired at around 19-2000 but when I go to bed at around 22-2300 my mind wakes up and I normally get up and surf the net, or something as mind numbing.
My wife can sleep whenever she wants and gets to sleep very quickly, which makes it worse (frigid old boot!!).
Once I am off to sleep I am fine and sleep well. The problem being that it is normally 02-0300 before I sleep. So if I am getting up for work, especially if on earlies, I often feel pretty tired. After a couple of days of these 2 hour sleep sessions I do sleep pretty well but I will have exhausted myself to be able to do it.
I have tried breathing exercises, self hypnosis - everything I can think of really.
I am sure a lot of it is stress related and I need something to change my thought patterns late in the evening. But it has been going on for years and I just can't seem to change it. I feel like it is taking years off my life.
I am not silly and realise that sleeping pills are merely a short term fix. I only use them rarely if I really need sleep. But, of course, I can only use these if I am not working the next day.
Does anyone have any similar experience and or can they give me any tips.
I often feel tired at around 19-2000 but when I go to bed at around 22-2300 my mind wakes up and I normally get up and surf the net, or something as mind numbing.
My wife can sleep whenever she wants and gets to sleep very quickly, which makes it worse (frigid old boot!!).
Once I am off to sleep I am fine and sleep well. The problem being that it is normally 02-0300 before I sleep. So if I am getting up for work, especially if on earlies, I often feel pretty tired. After a couple of days of these 2 hour sleep sessions I do sleep pretty well but I will have exhausted myself to be able to do it.
I have tried breathing exercises, self hypnosis - everything I can think of really.
I am sure a lot of it is stress related and I need something to change my thought patterns late in the evening. But it has been going on for years and I just can't seem to change it. I feel like it is taking years off my life.
I am not silly and realise that sleeping pills are merely a short term fix. I only use them rarely if I really need sleep. But, of course, I can only use these if I am not working the next day.
Does anyone have any similar experience and or can they give me any tips.
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jeta1,
Consider yourself in the same boat as me old mate!!I regurlarly suffer from sleepless nights, well not exactly sleepless nights but I do have serious trouble getting off to sleep.I think you are spot on with the bit about "switching off", that is my biggest problem really!
03:00 hrs is my normal "nodding off" time and this is a pain if I'm on earlys the next day.
I had an idea that maybe my sleeping patterns are "out of shape" so-to-speak.E.g:03:00 I fall asleep, 11:30 I wake up.This is not good for when that early morning comes around!But what can you do when you simply cannot nod off?Have an early night?
My advice to you would be
n those nights when you are feeling tired at 20:00-go to bed THEN.Ok ,you may not drop off immediately but after a few early nights I think your body would soon get into the routine.This has worked for me in the past.
Another idea which I find makes you ready for sleep is going for a jog!Seriously, this tires you out and hey-presto!This is doing the biz for me at the moment anyway.
Hope that helps.As for me, well I work till midnight most nights so my sleeping habbits are unorthodox to say the least!
All the best though.
Oh check out the time I posted this message....says it all!
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And up we go!
Consider yourself in the same boat as me old mate!!I regurlarly suffer from sleepless nights, well not exactly sleepless nights but I do have serious trouble getting off to sleep.I think you are spot on with the bit about "switching off", that is my biggest problem really!
03:00 hrs is my normal "nodding off" time and this is a pain if I'm on earlys the next day.
I had an idea that maybe my sleeping patterns are "out of shape" so-to-speak.E.g:03:00 I fall asleep, 11:30 I wake up.This is not good for when that early morning comes around!But what can you do when you simply cannot nod off?Have an early night?
My advice to you would be
n those nights when you are feeling tired at 20:00-go to bed THEN.Ok ,you may not drop off immediately but after a few early nights I think your body would soon get into the routine.This has worked for me in the past.Another idea which I find makes you ready for sleep is going for a jog!Seriously, this tires you out and hey-presto!This is doing the biz for me at the moment anyway.
Hope that helps.As for me, well I work till midnight most nights so my sleeping habbits are unorthodox to say the least!
All the best though.
Oh check out the time I posted this message....says it all!
------------------
And up we go!
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Melatonin has helped many I know. Take a 3mg pill and cut it into 4's....or a 1mg pill and cut it in half. One and one half hours prior to the time you plan on being in the bed, ready to sleep, take one portion of the separated pill. Works every time for me.
Best wishes....pleasant dreams.
Best wishes....pleasant dreams.
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I'd agree with VFE on the jogging factor. It does the trick for me too. Nothing strenuous, just a quick 2 miler or such. I do feel for you though, Jeta1. I'm not an insomniac but on the odd occasion where I can't get to sleep I know how frustrating it can be. I hope you get it sorted out soon.
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I had bad sleep troubles and still get them occasionally here is some of my advice.
Try giving up coffee(if you drink it)
Caffeine can still have an effect on your body 48 hours later. Try chamomile tea!!! You get used to the taste.
Milk and bananas release seratonin(I think thats correct)a chemical in your brain,which calms you and helps you to sleep.
Avoid taking sleeping tablets long term as it can disturb your deep sleep patterns when you stop taking them.
Last but not least, I don't know what your wife is like but a good romp in the sack always puts me to sleep!!!
Try giving up coffee(if you drink it)
Caffeine can still have an effect on your body 48 hours later. Try chamomile tea!!! You get used to the taste.
Milk and bananas release seratonin(I think thats correct)a chemical in your brain,which calms you and helps you to sleep.
Avoid taking sleeping tablets long term as it can disturb your deep sleep patterns when you stop taking them.
Last but not least, I don't know what your wife is like but a good romp in the sack always puts me to sleep!!!
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OK, try this:
If you smoke, do not smoke for an hour before you go to bed, no caffeine 3 hours before you sleep (tea also contains significant amounts of caffeine), stop eating 3 hours before you go to sleep. Alcohol is also a bad idea (though I hate to admit it) it does disturb your natural sleep pattern.
Try using lavender oil (and no I am not joking, it may be homeopathy and it might not work for you but it will do no damage to you either). Cover pillow in lavender oil.
Counting sheep is a bad idea, but strangely enough music is a good idea, listen to something classical, relaxing and very quiet.
Exercise works for some people but if you are anything like me a 3 mile run will make you so awake that sleep is a joke (same for working out with your wife). It may well work for you though, and hell its a great excuse even if it doesnt "awww but I cant get to sleep otherwise". If you are really open minded you can try yoga - Im not joking about this either, I find it the easiest way to relax (and you will never lose a game of twister).
Last but not least you seem to think that this is stress related, but it could be worthwhile talking to your doctor as insomnia can also be a symptom of other evils, and if it is long term it is going to make you tired and irritable.
Sweet dreams
If you smoke, do not smoke for an hour before you go to bed, no caffeine 3 hours before you sleep (tea also contains significant amounts of caffeine), stop eating 3 hours before you go to sleep. Alcohol is also a bad idea (though I hate to admit it) it does disturb your natural sleep pattern.
Try using lavender oil (and no I am not joking, it may be homeopathy and it might not work for you but it will do no damage to you either). Cover pillow in lavender oil.
Counting sheep is a bad idea, but strangely enough music is a good idea, listen to something classical, relaxing and very quiet.
Exercise works for some people but if you are anything like me a 3 mile run will make you so awake that sleep is a joke (same for working out with your wife). It may well work for you though, and hell its a great excuse even if it doesnt "awww but I cant get to sleep otherwise". If you are really open minded you can try yoga - Im not joking about this either, I find it the easiest way to relax (and you will never lose a game of twister).
Last but not least you seem to think that this is stress related, but it could be worthwhile talking to your doctor as insomnia can also be a symptom of other evils, and if it is long term it is going to make you tired and irritable.
Sweet dreams
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As a very bad sleeper I have read an awful lot about the subject and actually remembered a bit of it.
One of the most useful items in a serious aviation journal, written by a doctor, said that one sure way NOT to get to sleep, especially in the afternoons prior to a night flight, is to start worrying and getting agitated about not sleeping. Opinions will differ but, lying in a darkened and quiet room, (ear-plugs and eye-shades if you have to), relaxing and not worrying whether you sleep or not can be between 60% and 70% as good for you as sleeping.
Regarding exercise I was told not within 3 hours of going to bed as your systems are still on a 'high', it didn't classify a good 'bonk' but I believe them to be very theraputic myself!
One of the most useful items in a serious aviation journal, written by a doctor, said that one sure way NOT to get to sleep, especially in the afternoons prior to a night flight, is to start worrying and getting agitated about not sleeping. Opinions will differ but, lying in a darkened and quiet room, (ear-plugs and eye-shades if you have to), relaxing and not worrying whether you sleep or not can be between 60% and 70% as good for you as sleeping.
Regarding exercise I was told not within 3 hours of going to bed as your systems are still on a 'high', it didn't classify a good 'bonk' but I believe them to be very theraputic myself!
