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RE: help with sleeping - 3/4/2008 3:31:03 PM   
Kalista07


Posts: 4240
Joined: 7/1/2007
Status: offline 		i've been a nonsleeper for as long as i can remember...Recently, however, a friend gave me a white noise machine...In a vain attempt to torment the cat i turned it on one night at bedtime.... i slept..the whole night through!!! i've been using it nearly every night since...First time in my life i haven't needed sleeping medication.
Good luck.


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(in reply to WalterRego)
Profile   Post #: 21
RE: help with sleeping - 3/4/2008 3:45:13 PM   
givemyall


Posts: 620
Joined: 12/3/2005
Status: offline 		If you have a look at this site http://www.paulmckenna.com/ - there is a free trance download, I put it on my MP3 player and I listen to it when I can't sleep - it works wonders (apart from the bit when you wake up in the morning with a headphone imprint on your face).  It always sends me to sleep and I feel very refreshed in the morning..... might be worth a try and its FREE!

(in reply to Kalista07)
Profile   Post #: 22
RE: help with sleeping - 3/5/2008 8:54:02 AM   
meticulousgirl


Posts: 969
Joined: 2/20/2007
Status: offline 		have you tried warm baths and or aromatherapy....vanilla and lavender are suppose to make you tired.

~meticulous~

(in reply to WalterRego)
Profile   Post #: 23
RE: help with sleeping - 3/11/2008 5:44:03 AM   
LittleMeganV


Posts: 438
Joined: 11/14/2007
Status: offline
quote:

ORIGINAL: Statepalace

As a (former) chronic insomniac, lets start with the basics.

1. Stimulants.

Big fat no. Cut out caffeine completely. Do it on a Friday, so you can suffer the withdrawal effects on the weekend and not have to deal with a raging headache and class at the same time.

2. Sleep hygiene.

You can Google those words for more ideas, but it basically means keeping your sleeping area JUST for sleep.

This means NO lights, cool and quiet, inviting bed. Get new sheets if you can, turn your mattress, something to make the bed more appealing.

Do not do anything other than sleep (or have sex) while in/on your bed. This might be hard if you're in a dorm or have a small room where you use your bed as a couch/desk/table, but it is very, very important that your brain think "sleep" when you lie down. Stop reading IN bed. If you can't sleep, get out of your bed and sit on the floor and read if you have to.

3. Melatonin and/or Valerian root. Both over the counter and available at most big grocery stores. Read the directions, enjoy. I would try this on a Friday night with nothing to do Saturday, because it might make you oversleep a little bit.

4. Schedule. Make yourself get up, even if you don't have anything to do. Make yourself lie down and count sheep by a certain (reasonable) time. Having your body associate certain actions/times/clothes with bed can help.

5. Check your meds, if you're taking any. Zoloft gave me awful insomnia, and now that I'm off it I fall asleep much more easily.





Well only a couple posts down the first page and the major ones are already covered. She is absolutely right about these the schedule and sleep hygiene being the biggest she mentioned in my opinion. If you already have bad sleep hygiene, when you correct it start by re-arranging your bedroom, possibly get new sheets and currents. So you see it as a new place and your body reacts to the orientation ad habits differently then before. Once you have done this then stick to a good schedule and practice good sleep hygiene. (I.e. not reading in bed, no TV or movies in bed, no eating and so on.)

Out side of that stuff, as part of you sleep schedule try to "wind down" about an hour before your planned bed time. Say your going to bed at 10, well at 9 stop watching TV or movies, step away from the computer and try to find something relaxing. Books are great, but try not to read something that will cause your mind to become active, i.e. read "easy reading" books, and also not something that you will "want/need" to finish that night.

Another really great thing you can do is exercise, preferably in the morning or in the early afternoon once you get home from work. Try to work out for an hour each day, even if it's just a vigorous walk through a nice park. Not only is it all around healthy for you but it will burn off some of that stored energy from the day, as well as telling your mind that it needs to recover (i.e. sleep) from your exertions.

I've had quite a few sleeping issue myself, and have been on Ambien more then once. I really hate taking medications, so I understand the desire at least to want to find another way. The things Statepalace mentioned and I added all worked for me, I hope they can be of help to you.

Meg



*Edit* I forgot to mention room temperature.. sounds silly but it makes a difference. Some people will get hotter as they sleep and some will cool off. I think this one has a bit to do with the environment that you grew up in. Anyways try making it colder and see if you sleep better, add blankets so you don't get to cold. I know it sounds silly to make the room cold, only to turn and add blankets, but if your body thinks it day/active time because the room is that warm then it may not want to shut down for sleep.

< Message edited by LittleMeganV -- 3/11/2008 5:48:29 AM >

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(in reply to Statepalace)
Profile   Post #: 24
RE: help with sleeping - 3/11/2008 2:21:03 PM   
SummerWind


Posts: 314
Joined: 7/4/2007
Status: offline 		For my subs I recommend...........Jack Daniels....... in a crystal decanter.......gentle poured of mineral water ice cubes.......and a nice stiff cock.....

(in reply to Jen06)
Profile   Post #: 25
RE: help with sleeping - 3/11/2008 2:32:24 PM   
SageFemmexx


Posts: 240
Joined: 1/2/2007
Status: offline 		I am a nonsleeper myself. And, I agree about the melatonin helping some of us maintain a youthful appearance. No one I meet believes I am in my fifties. You have to experiment, when my allergies are high in the spring and fall, I add benedryl at night--when my anxiety is high, I add valerian. You have alot of options but it is your responsibility to find the right combination that works for you. Poor sleeping habits have been linked to many ongoing health problems including diabetes and heart disease. So figure it out--your quality of life depends upon it.

Blessings and Be well,
Sage.

(in reply to SummerWind)
Profile   Post #: 26
RE: help with sleeping - 3/11/2008 4:14:24 PM   
whenstarscollide


Posts: 90
Joined: 11/24/2007
Status: offline 		although i hate the taste of valerian, i can attest that nothing works better when you can't sleep...

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Profile   Post #: 27
RE: help with sleeping - 3/12/2008 8:55:26 AM   
vtviceversa


Posts: 41
Joined: 1/13/2004
Status: offline
quote:

ORIGINAL: Jen06

I cant sleep but I do not want to go back on the sleeping pills, so if any one at all has any suggestions I will take them... this laying there all night staring at the ceiling or reading a book is startin to get to me. Atleast my classes has benifited from it though.


As one who is very sympathetic...

One thing you might try, because I was totally surprised it helped me...

I had the occasion to borrow a set of sound-reducing headphones on a plane trip, and at the time I used them, I also plugged in to the sound system on the plane and pulled up the track of "New Age" music. Now, I'm not a huge fan of this, but I don't dislike it, but what I discovered was that it somehow let my mind disconnect, in part, I think, because the music itself is so amorphous. It was as though, given something very nondescript to "attach" to, my brain was able to let go. What happened? I conked out! A HUGE surprise to me as I have never been a day nap person at all.

And now I find that if I do this at home, bonk - I'm gone.

It might be worth a shot. Ya never know. And the hazards of chronic sleep deprivation are too many to list!

Good luck. I hope you find a solution for you.

(in reply to Jen06)
Profile   Post #: 28
RE: help with sleeping - 3/13/2008 11:09:20 PM   
MistresssAria


Posts: 165
Joined: 6/17/2007
Status: offline 		Well, what's your take on legalization................  ;)

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Profile   Post #: 29
RE: help with sleeping - 3/13/2008 11:15:01 PM   
FangsNfeet


Posts: 3758
Joined: 12/3/2004
Status: offline 		I discovered that Low Carb diets such as CURVES helps me get an extra hour or two of sleep at night. I'm able to get tired and fall asleep faster. After nine oclock, I also like to begin to wind down by reading or spending a little time with e-mail and message boards. Anyways, the easiest way to fall asleep is to begin reading the Bible King James Version.

Best of luck.

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Profile   Post #: 30
RE: help with sleeping - 3/16/2008 10:04:29 AM   
SavageFaerie


Posts: 4377
Joined: 12/3/2004
From: NYC
Status: offline 		Alot of the suggestions above have merit. Per my mental health specialist one of the keys to recovering normal sleep is the hours in which you sleep. Having been a chronic insomnic for many years, along with depression and anxiety some medication would affect you sleep. The dr suggests the prime time for sleeping according the the natural body cycle is 8-9pm to 5-6am. I have opted for the 9pm slot. The dr first started me on restoril (script sleeping aid tho benedryl did the same) but my bdy has adapted to the new hours, of which I was quite shocked, I have always been a night owl and would be up to 2-4am and sleep in but never feeled rested if I managed to sleep at all.  I no longer need the sleep aid for the first time in many years and to not have to take mega sleep drugs are nice. Although I do still have to take certain meds that gives a drowsy effect, those I earmark for bedtime, those that have a more euphoric effect ie: wellbutrin 300mg, twice what is normally perscribed is taken in the morning.

The hardest thing for me was training myself to hit the bed at 9pm, heck thats the time my days seems to get going. But I have to agree with the dr that its has helped my insomina. It also lowers the depression rate and anxiety rate.

benedryl and otc sleep aids are the same thing, Tylenol PM is nothing more than benedry and Tylenol, if you dont have aches and pains I would avoid those types. I have found that the cheap brand name benedryl works best .

I you prefer to go the natural way the Sleepytime tea I believe has a combination of the valerian root, chamoille and other compatible natural herbs that give you the sleep effect.

I agree with reducing mentally active things just prior to bed as it keeps the brain active and is sometimes hard to turn off, this was one of my biggest problems getting to sleep. My head wouldnt shut up.

Sometimes insomia is an underlying affect, is there signs of depression or anxiety? Those can have a dramatic effecton your sleeping habits.

All in all changing the time you sleep has had a huge effect on my insomnia and it tried and tested via sleep disorders and most mental health specialist would recommend it. Be consistant as this is a good way to reset your body clock.

Hope this helps and tho I did touch on a couple of previous mentioned things, I saw not mention of the optimun time to sleep.

Good luck

Fae

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Profile   Post #: 31
RE: help with sleeping - 3/16/2008 10:12:23 AM   
DiurnalVampire


Posts: 8125
Joined: 1/19/2006
From: Nashville, TN
Status: offline 		Being a very bad sleeper myself, I have learned a few tricks that work for me.
Valerian tea works wonders. I cant stomach the capsules for some reaosn, but the tea works fast and witha little sweetner is actually pretty good. Keep the bedroom cold, and the bed itself warm. My GP suggested I get a heating pad and warm the bed up before I lay down when I havent been sleeping well, becasue getting cozy in a warm bed in a cold room wil cause you to relax faster. A hot bath or shower before bed also helps relax the muscles as well as open up breathing. Last, keep a bottle of water next to the bed. IF you need a sip during the night, if your mouth gets dry or whatever, its better to have it right there and not have to get up and get moving. That way you arent active for more than a minute and you dont have to wait to settle back to sleep.

DV


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(in reply to SavageFaerie)
Profile   Post #: 32
RE: help with sleeping - 3/17/2008 3:52:19 AM   
IXian


Posts: 29
Joined: 8/13/2007
Status: offline 		In some cases meditation technices can be helpful. In my case they haven't always "made me sleep" but I've been fairly rested in the morning.
Other than that, I completely agree with statepalace's advices. Consider my advice a suppliment to her list.

The first trap that most people do when trying to relax is to concentrate on relaxing. (kind of counterproductive, right?)
To borrow from Zen budism, it's important to not think about thinking.

lay down in an comfortable position, stop focusing your eyes and allow your eyelid to halfclose. Take a deep breath and let it out.
Feel it enter you and as you exhale allow it to take some of your tension with it. Repeat without making a fuss about it, and if you feel your eyelids close try to keep them partially open. When you can't keep them open anymore imagine yourself over the clouds in a white diffuse light while walking down an staircase, and as you walk down the stairs you should feel how all thoughts flow out of your mind to be replaced by calm sleep.

My experience is that first doing some full body training (Aikido, Judo, swimming, long distance running, gymnastics ) that uses all your muscle groups to exhaust you helps preparing for these meditation techniques.
I've never slept better then after doing 3 hours of Aikido and then meditating myself to lalaland. ^_^
The most important thing is not to fight your subconcious, rather relax and allow the images and thoughts wash over you without touching you.

Ps. No, this isn't zen meditation. Zen (as far as I know) focuses on _not_ creating any mental images. It's probably more related to light selfhypnosis trances.

IXian.

(in reply to Jen06)
Profile   Post #: 33
RE: help with sleeping - 3/20/2008 4:00:40 AM   
whipkicksmai


Posts: 16
Joined: 3/17/2008
Status: offline 		warm milky drink no sugar, warm bath, turn off the tv, music etc half hour before bed, read a book, massage, aromatherapy oils sweet orange chamomile and benzoin work for me, (I can't stand the smell of lavender,) just mix 4 drops of orange with 2 of chamomile and 2 benzoin in a 10ml veg oil base and massage into chest and arms, so you can inhale it as you sleep or add it to an oil burner 20 minutes before bed and breath in the aroma.

if you can't sleep get up and do something around the house to make you tired rather than just lying there. do the ironing or housework.

count sheep, or imagine a nice place somewhere that makes you really comfortable and imagine yourself asleep.



(in reply to WalterRego)
Profile   Post #: 34
RE: help with sleeping - 3/20/2008 5:27:31 PM   
MadameCris


Posts: 50
Joined: 7/22/2007
Status: offline
quote:

ORIGINAL: mnottertail

quote:

ORIGINAL: Jen06

I cant sleep but I do not want to go back on the sleeping pills, so if any one at all has any suggestions I will take them... this laying there all night staring at the ceiling or reading a book is startin to get to me. Atleast my classes has benifited from it though.


benadryl tablets

I take Nortriptyline which is actually a antidepressant but helps relax me at night so i can wind down and sleep.
 
on a side note, Mnottertail, how in the heck did you get the posting status as Condemed??
I wanna be Condemed too....i have a looooong way to go!

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Profile   Post #: 35
RE: help with sleeping - 3/21/2008 6:54:47 PM   
KCherry


Posts: 2264
Joined: 3/3/2008
From: Send Help, Fla.
Status: offline
quote:

ORIGINAL: deliciousmorsel


Melatonin is actually good too. It will help reset your body clock to sleep at a decent hour.





Yea Melatonin is a great idea, it is the chemical produced by darkness that tells you brain its sleepytime so it might get you back on track.
Goodluck and sweet dreams (hopefully)


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Profile   Post #: 36
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