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Post by Deleted on Aug 10, 2017 15:18:35 GMT -6
I've had insomnia for most of my adult life but lately it's been kicking my ass. If anyone here has some tips or tricks to help them fall asleep, I'd love to hear them.
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Post by ragan on Aug 10, 2017 15:48:56 GMT -6
Sorry to hear. That is brutal. The only thing I do is something you probably tried ages ago, which is 3mg of melatonin.
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Post by Deleted on Aug 10, 2017 16:06:21 GMT -6
I have tried melatonin and sometimes it works and sometimes it doesn't. I've also tried Relora, Calms and Advil PM... sometimes all in the same night, which tends to work, but I started having some voice issues, like losing the bottom end of my tone, and after looking it up, Advil PM, which of course uses the same active ingredient as Benadryl, dries up your vocal folds... so I stopped, but that's kind of when this latest really bad bought of insomnia kicked in. I'm going to have to try a ball peen hammer to see if that works.
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Post by chasmanian on Aug 10, 2017 20:18:05 GMT -6
just some thoughts. not sure if they will help or not.
but just in case:
-don't try to get more than 6 hours sleep at a time.
-don't go to bed for the night, until you've been up for 16 hours. (I get it, that the math here is not adding up right. but I'm trying. forging ahead.)
-exercise
- short naps are ok. and could help the cause. they perhaps can help, by rejuvenating you a bit. that way, you're not overtired, and too tired to fall asleep at night.
- it takes energy to fall asleep. thus, perhaps the nap thing.
- hypnotize yourself.
- dark room.
- fan on low speed. not pointed at you.
but circulating air in the room. you need air, you need to be able to breathe good. through both nostrils.
- sleep with a sheet. room should ideally be cool. not cold. but cool enough that you need at least a sheet, and maybe a blanket too.
when you lie down to sleep, your body temp drops.
- easy on the caffeine, if its past lunch time. maybe 1 cup of tea. if more, decaf.
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Post by Deleted on Aug 11, 2017 9:32:16 GMT -6
Thanks Chasmanian. I appreciate that. I will try to implement the ones I'm not already trying. I already only have one cup of coffee only after I wake up because I've always been very sensitive to caffeine. Last night, I slept most of the night for the first time in 2 weeks thanks to my old pal, Advil PM and 3 Relora and I found an app that plays pink noise so I blasted that at my bedside all night. Gonna see the doc in a week, but I'm still not ruling out the ball peen hammer.
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Post by johneppstein on Aug 11, 2017 17:01:30 GMT -6
Don't forget that there are many other sources of caffeine, including most soda pop and many candies.
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Post by Deleted on Aug 11, 2017 20:40:17 GMT -6
Thanks John. Yeah, I try to keep a watch on that. I rarely, if ever, drink soda or eat candy and I can't have chocolate past 3pm or that too messes up my sleep.
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Post by M57 on Aug 12, 2017 8:46:00 GMT -6
It's a bit early to know with confidence which strains/hybrids, combinations of terpenes, CBDs/THC levels, method of consumption, etc. are likely to work best because federal law makes it all but impossible to do good peer-reviewed research on it, but many people use cannabis to help manage their sleep patterns. Of course, effects vary from person to person, so do some due diligence and be prepared to experiment with a few different strains to find out what works best for you. For instance, there's a lot of conflicting information out there, but empirical evidence seems to suggest that the effects of indicas are more likely to help than sativas in that area.
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Post by johneppstein on Aug 16, 2017 12:27:27 GMT -6
It's a bit early to know with confidence which strains/hybrids, combinations of terpenes, CBDs/THC levels, method of consumption, etc. are likely to work best because federal law makes it all but impossible to do good peer-reviewed research on it, but many people use cannabis to help manage their sleep patterns. Of course, effects vary from person to person, so do some due diligence and be prepared to experiment with a few different strains to find out what works best for you. For instance, there's a lot of conflicting information out there, but empirical evidence seems to suggest that the effects of indicas are more likely to help than sativas in that area. I find cannabis to be quite useful, but sometimes not completely adequate. |
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Post by Deleted on Aug 17, 2017 13:34:12 GMT -6
If I could suck my balls I wouldn't have insomnia ......
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Post by Tbone81 on Aug 17, 2017 20:17:15 GMT -6
I feel your pain, I suffered from insomnia too, for years. But I read a good book a while back that changed everything for me. It was this sleep study performed by UCLA on insomnia. After reading it I developed a routine that solved my problem. Here's what I learned.
1) working from home is horrible for your sleep, if you do work from home keep your work space as separate as possible from your living space.
2) keep your bedroom free of distractions (tv's, video games, desks, computers etc). Your bedroom should be for sleeping, a place for relaxing, not a place where you DO anything.
3) eat healthy, avoid caffeine, sugar and other stimulants, especially in the late afternoon through the evening.
4) excercise regularly, your body should be physically and mentally tired at the end of the day (in a good way).
5) as the daylight fades things should gradually get darker in your house/room. Start slowly dimming the lights. By the time you go to sleep your house should be dark. Very important that the house never gets brighter, only darker. Don't turn off the lights and then an hour later turns some back on so you can brush your teeth etc. your body is photo sensitive, we're programmed to fall asleep at night, light triggers stress hormones that keep you awake.
This one thing has been the most important part of sleeping well. I'm Very Very strict about this rule. I use night lights and candles in the bathroom etc so I don't ever have to turn the lights up once things start dimming.
5) realize that things won't change overnight, it'll take months weeks or months for your circadian rhythm to reset. Melatonin will help with this.
6) also, always go to sleep and wake up at the same time. Consistency is key.
Hope that helps. These things literally changed my life. I'm religious about my sleep rituals now because they actually work. I used to have panic attacks and severe anxiety over this. I used to fall asleep driving in the middle of the day. But not anymore, I've slept great for years.
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Post by kevinnyc on Sept 1, 2017 9:20:25 GMT -6
What's super helpful to me are ASMR videos on YouTube...I stumbled on them by accident and found a whole subculture around this topic....
Autonomic Sensory Meridien Response
Grab your headphones, find an ASMR vid that works for you, and relax...helps me fall right asleep.
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Post by svart on Dec 9, 2020 19:42:32 GMT -6
It happens to me occasionally. I play video games until I can't stay awake. The mindless concentration on a singular task for an hour or so seems to help greatly by keeping my thoughts from turning to more stressful things that keep me awake. Laying in bed with nothing going on to draw my attention only seems to make me focus on the things that keep me awake.
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Post by ombudsman on Dec 10, 2020 18:23:56 GMT -6
zombie thread, but it's about being a zombie so I guess it's ok... I take a small dose of gabapentin for this. It works great but almost too well, I have it dialed in so that I take it at 9:30 PM on weekday nights in order to fall asleep at midnight. If I take it later I have trouble with an 8 am start.
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Post by wiz on Dec 10, 2020 20:22:27 GMT -6
Look at it this way..
only one more sleep till Xmas....LOL.....8)
I hate insomnia .... I get it sporadically... you have my empathy
Cheers
Wiz
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ericn
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Post by ericn on Dec 11, 2020 11:26:02 GMT -6
What is this sleep thing? It’s been so long!
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Post by Deleted on Dec 11, 2020 12:43:21 GMT -6
Melatonin will knock you out
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Post by Guitar on Dec 11, 2020 12:48:26 GMT -6
Cool thread, great posts.
For me it's no caffeine 6-8 hours before "bed time."
Go to bed almost completely sober if you drink, etc. Alcohol in system decreases quality of sleep.
Exercise almost every day, if possible.
Body comfortable, clean, bed with sheet, good room temperature.
Nasal decongestants if you need them (I do.) Breathing is critical for proper sleep.
Meditation can help if you are too "up" in the late hours. Racing mind won't go to slumber, so you can slow it down. If you are playing songs in your head you need to turn them off.
White noise in the room can mask "other people" noises. I use a small fan.
If you are rolling around, just get up and do something, don't try to stay there.
Recognizing the body/mind cues. Sometimes there's a specific feeling that says "it's time to lay down."
Chamomile tea can help. I don't recommend depending on medication every single night though, you can become dependent.
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Post by rowmat on Dec 12, 2020 2:07:02 GMT -6
If the OP had a partner named Insomnia then no wonder he couldn’t get any sleep.
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Post by johneppstein on Dec 12, 2020 3:24:55 GMT -6
Melatonin will knock you out You, perhaps.
Me, it does nothing. Nothing at all. L-Tryptophan is slightly useful. (Active ingredient in thanksgiving turkey...)
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Post by chessparov on Dec 12, 2020 17:33:43 GMT -6
My doctor told me to get more rest.
Chris
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Post by keymod on Dec 14, 2020 7:46:05 GMT -6
My doctor told me to get more rest. Chris I'm self-employed in electrical construction so lots to lie awake worrying about all night. My Dr told me to get more exercise. I had to laugh. What do you think I do all day, Doc? Up and down ladders, flights of stairs carrying materials, lifting, etc. I'm too tired to exercise and too tired to sleep 💤 😴 |
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Post by the other mark williams on Dec 14, 2020 10:41:44 GMT -6
I've had pretty severe sleep troubles my entire life. I've been involved in sleep studies at university sleep labs, seen numerous doctors, and tried most medical interventions. Some of them work OK. I am what is known as an "extremely late chronotype" (yes, that's a real diagnosis). I'm happy to converse more via PM if anyone is having sleep troubles and wants to talk through options. There really may be ways to get your life back. Don't hesitate to reach out.
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ericn
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Post by ericn on Dec 14, 2020 22:29:42 GMT -6
It's a bit early to know with confidence which strains/hybrids, combinations of terpenes, CBDs/THC levels, method of consumption, etc. are likely to work best because federal law makes it all but impossible to do good peer-reviewed research on it, but many people use cannabis to help manage their sleep patterns. Of course, effects vary from person to person, so do some due diligence and be prepared to experiment with a few different strains to find out what works best for you. For instance, there's a lot of conflicting information out there, but empirical evidence seems to suggest that the effects of indicas are more likely to help than sativas in that area. I find cannabis to be quite useful, but sometimes not completely adequate. Honestly pot is probably the thing that comes closest to working, it’s just with my tolerance ( last described by an anesthesiologist as small adult elephant like) it gets damn expensive. |
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Post by johneppstein on Dec 15, 2020 20:23:14 GMT -6
My doctor told me to get more rest. Chris Won't work for me. I spend far too much time in bed as it is.
Old age sucks!
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