Tips for overcoming Insomnia?

[Oob Child]

I’ve had trouble sleeping my whole life (insomnia), but recently I have had ‘experiences’ and been sleeping even worse. I struggle to sleep and only get about 4 hours of sleep per night compared to my previous 7. I also recently experienced sleep paralysis for the first time, which was extremely unsettling.

I’ve tried everything, proper curtains, writing in a diary, meditation music as I fall asleep, sleep hypnosis, listening to Audible (audio books) to help me sleep, supplementary melatonin and other medications, but I still can’t fall asleep easily and won’t stay asleep.
The melatonin would put me to sleep within 45 minutes when I tried the 1mg supplements, and the 5mg supplements put me to sleep in less that 15 minutes, but I don’t like the idea of relying on them too much or having them every night. The audible worked for a year or so, but I can’t find any other books I’m interested in. It’s like I’ve listened to all the good ones!

Does anyone else who has had trouble sleeping have any tips? I’m able to function normally with 6hrs of sleep but only 4 makes me feel tired all the time.

Edit: I forgot to add I use a weighted blanket and a heat pack, they help a lot.

 

[Debbie292d]

Have you tried a sleep app? I have Alexa and have her play "thunder sounds" some nights. I know there's apps for your phone or iPad too. Try typing in sleep apps.

I just bought a heating blanket. That helped me as I kept waking up cold.

 

[Oob Child]

Have you tried a sleep app? I have Alexa and have her play "thunder sounds" some nights. I know there's apps for your phone or iPad too. Try typing in sleep apps.

I just bought a heating blanket. That helped me as I kept waking up cold.

I haven't, I'll have to try that tonight.

 

[Patiocoturnix]

I have no tips but I would love to hear some as well. I have ADHD and that is one of the reasons I don’t sleep well. I get 3-7 hours of sleep a night but that’s about it. Melatonin doesn’t even do anything.

 

[Patiocoturnix]

Thank you for starting this thread

 

[saysfaa]

I've struggled with insomnia for many years.

The most helpful things I've found so far:

• Blue light resets the circadian rhymth so stop any sight of screens (such as tv and phone) two hours before trying to sleep - unless the screens have a filter.
• Something to think about that is specific to going to sleep. My friend, who also struggled with this, thought about relaxing muscles one by one, starting with her big toe, then working her way to the top of her head. She started doing it thinking she could get to sleep if she could relax enough but ended up consistently falling asleep as soon as she thought about her big toe (at first she went through her whole body several times - she kept with it because it was better than thinking about what time was). I plan farms - starting with what animals to I'd like, then what equipment they would need, details of the barn to keep it all - eventually I didn't get past "12 chickens, two angus/jersey cows." It took all the fun out of planning the farm so I'd recommend systematically relaxing muscles instead of something you might want to keep enjoying.
• a bedtime routine (before what you think about after you are comfortable in the bed). I fail at this usually but I know it helps; I've seen the research and testimonials. The key is consistency in the routine - the more exactly you can do each step the same way every time the better it works. It also helps to have the routine take at least ten or fifteen minutes, add things or stretch something out if it doesn't.
• chamomile tea as part of the routine. or hot water.

These work, I am just not willing to do them consistently. They take some time to work; the more consistent you are with them, the faster they will work but it still takes time.

Well, they work for almost everyone unless there is something unusual going on - like medication that affects sleep. If you take medication, you might check whether it does and maybe change what time you take it.

For some people, when they eat and/or when they exercise makes a lot of difference.

Oh, and I once could sleep no matter when I had caffeine as long as it was a remotely reasonable amount. That changed. As it does for a lot of people. Now I can tell the difference if I have caffeine any time after about noon. Caffeine is essentially medicine but I don't usually think of it that way. It wouldn't hurt to look at what you eat or drink routinely for other things that can affect sleep.

 

[saysfaa]

I forgot keeping hydrated. It really is about 2 quarts per day plus some for things like hot temperatures, much exercise, or any caffeine or sugar or other diuretics. Even if you don't sweat, you breath out more moisture than usual.

Better a big glass of water in the morning a while before breakfast, then smaller amounts often through the day, and a big glass before bed than only at meals.

Tea and coffee don't count toward the two quarts even if they are decaffeinated. The tannins and sugar are also diuretics.

 

[JacinLarkwell]

I listen to Rslash while laying in bed. His voice, especially the videos more recently, is very calming. I also drink a bunch or water, imagine it flowing through my veins. As I lay in bed, I give big, quiet breaths and blink slowly, telling myself I'm sleepy. I blink 4 or 5 times before I close my eyes for good, get in a comfortable position, and just listen without concentrating on every word.

I also use a heated blanket year round. Heat helps with the relaxation (and on the off chance you're someone who suffers from pain/cramps monthly, it also helps a lot with that).

 

[NatJ]

Have you thought about how much exercise you get? Changing it might make a change in your sleep-- more exercise, or less exercise, or different exercise, or exercise at a different time of day.

Changes in exercise do seem to cause changes in my sleep, but I haven't figured it out in enough detail to say that a certain change makes a certain effect, especially because the effects might be different for some people than others.

 

[Kiki]

How much exercise do you get each day?
How much time do you spend outdoors?
How much screen time do you average per day?
What does your daily diet look like?

All of these things matter when it comes to sleep quality.