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The pandy's insomnia club *suggestions for sleep*
Posted 18 November 2003 - 07:24 AM
I also agree with whoever said don't nap during the day. I actually tried not napping on the weekends when I have a hard time sleeping at night. It made me much more tired by night time and I slept a little better.
Well, that's all I have for now, as this poor sleepless body goes off to work. :P/>
Posted 18 November 2003 - 08:43 AM
After I was raped in my bedroom, sleep was imposssssssible. But, like Lis suggested, I made my room into my favorite place in the house. Comfy pillows, new linens, favorite colors etc etc. (A new living space didnt' hurt either, but not practical)
I like to get fresh air before bed, even if it is -987429347 degrees. It helps clear my head.
Definately turn off the computer. I can say at midnight I'm tired but not log off until 3 am, at which time I'm overtired and more likely to be triggered or anxious.
Relaxing music before bed, I'm currently stuck on John Mayer.
I'm afraid of the dark, so a nightlight is a must.
When I'm in bed and know I am not going to sleep anytime soon, I go into my husband's office and start to dust the tops of his books, and alphabetize them. Just being in the presence of so much crap about accounting and finance bores me to sleep!
PS, a glass of red wine does wonderssssssssssss
Posted 18 November 2003 - 01:02 PM
Cathy, on Nov. 18 2003, 4:24 am, said:
Posted 18 November 2003 - 01:24 PM
Posted 18 November 2003 - 01:41 PM
I havn't read through others replies so i might be repeating some stuff.
GET SLEEPING PILLS!!!!.......no honestly....big fat strong sleeping pills :)/> my dr tried me on the weak ones, and has finally put me up on one of the strongest possible. It means that they put me to sleep and KEEP me asleep. It also helped me develope a new sleep pattern. I know that my body/mind etc doesn't say "hey, kiwi is asleep..wake her up!", but it did need some help..to *relearn* sleeping through.
Now, im getting nightmares...go figure....but i am falling asleep, and only waking about once. :)/>
NOTE: if you have problems with suicide, like i do sometimes, then give your pills to someone you trust who lives with you, who can dispense them....or only keep a few at a time, and have a friend etc who lives close by keep them.
Get some form of exercise.
I have trouble getting out of the house to go for a walk, even if i have our really butch ??? golden retriever with me..i still get panic attacks. And we don't have a treadmill etc. So i make the most of what i can do........I RIP weeds out, i clean...and clean...and well i guess clean...but its usually something that gets my heart up...like REALLY scrubbing the carpet, cleaning windows etc.
DO NOT HAVE COFFEE OR TEA after 4pm.
Try camomile, peppermint etc etc.
Um..that mine i guess. Other wise, watch some tv in the middle of the night.......its SURE to bore you to sleep ;)/>
Sweet dreams everyone.
Posted 18 November 2003 - 02:19 PM
I've had problems with insomnia since I was a kid, and the only thing I can think of to add is: Don't get mad at yourself for not sleeping. I used to spend a lot of time mad at myself and upset that I couldn't sleep, couldn't get to bed, and worried about how I would function the next day. I'd call my self all sorts of nasty names, stupid and irresponsible being the top choices. Not only did it not help, but I found I had a much easier time sleeping if I was kinder to myself and talked myself down from it. My therapist was a big help in explaining to me *why* I might have trouble sleeping, and yes, prescribing sleep medications.
Posted 18 November 2003 - 05:42 PM
Posted 18 November 2003 - 05:53 PM
Another thing is reading....i don't know if you mentioned that or not, but it usually wears my brain down enough to make me sleep. Somewhere i heard the more bright lights you're exposed to during the day, the harder it is to sleep. My aunt also told me you can't get into a fully deep sleep unless it's completely dark.
yeah, i remember sleeping only a few hours a night if that for about a year my 8th grade and part of my 9th grade year, so i know it sucks. Normally i'd just take a sleeping pill if it got to be too much, so you might try that out once too.
Posted 18 November 2003 - 06:20 PM
There are certain foods that can help a little, like having turkey for dinner or a glass of milk at dinner. There's quite a few, but I'm not sure what they all are. Obviously this isn't a permanent solution, but if you don't like to take pills, it can help for a night or two.
If you're a smoker, quitting does wonderful things for your sleep! For those of us like me, that can't quit, avoiding that cigarette that most people have right before bed is a great way to help with sleep. Not only are your smokes an upper, but they can make you more prone to night mares.
There are specific yoga and tai chi routines that help you unwind. I think living arts even puts out a 15 minute tape called PM yoga that helps the body and mind relax.
My favorite... visualization. Put on some soft music and imagine the stess and tensionmoving from the center of your body (your solar plexis) out to your limbs, out your limbs to your hands and feet then imagine it rising like steam away from your body, or flowing out of your finger tips like water. Concetrate on your breathing during the exercise. Generally this will slow down your brain enough to get to sleep.
Association works well too. You listen to the same mellow cd or hug the same stuffed animal everytime that you feel you will sleep easily and well or every time you take a sleeping pill. Hopefully your body will learn to associate that specific thing with good sleep. After a while, merely holding that teddy bear or listening to that music will automatically tell you body to slow down , it's sleep time. Doesn't work for all people, but does wonders for some.
Well, that's my "anything but alcohol or OTC drugs" rant. Those things don't work for me, so I like the holistic or psychologically based stuff. Hope it helps.
Posted 23 November 2003 - 01:43 PM
You might want to start a routine with some of these while you're on the prescription stuff (at least, the suggestions that aren't refering to other sleep aides), so that by the time you're back to natural sleep, you've already trained your body that those things mean it's time to sleep now.
Posted 24 November 2003 - 09:15 PM
Sleep cycles suck...wait, no, insomnia cycles suck sleep cycles are good. Hmm, I must need some sleep :sleepy:/>
Posted 27 November 2003 - 08:50 PM
Yes, yes it is. Although I'm currently highly annoyed with it because in my crack-addled state last night I got irate about my crappy Sprint cell phone and decided that it would be a good idea to cancel it.
So now I have to either go crawling back to Sprint or find another company. Note to self - STAY IN BED.