Tips for overcoming Insomnia?

[JacinLarkwell]

I've heard that within 30 mins of waking up, you should go outside and let the sun hit your face and body. It sets your body's circadian rhythm. Take a walk then if you need to, feel the wind blow, the sun on your face, just enjoy nature for a few minutes. We are not meant to be on a device for hours on end. Or even inside for hours. Get outside and exercise

Wonder if that is part of my grogginess during work. I usually have already gotten to work amd am inside by the time the sun rises for most the season

 

[saysfaa]

I agree with the people who talked about gradual dusk and dawn, as opposed to flipping a switch. Research has shown that can make a noticeable difference.

The 30 minutes of sunlight (or an artificial light than has enough of the right wavelength/intensity of blue light) in the morning works well for most people. There is a minority of people who need it in the afternoon instead - 5 or 10% if I remember right.

Sunlight is best if you live in a sunny climate. If the days get too short or the cloud cover is often very heavy then artificial light can be needed. It used to take a special light therapy lamp because no other lightbulbs had the right wavelengths. There are better "daylight" lightbulb options now; it is still worth checking the wavelength profile because some are better than others.

 

[saysfaa]

Wonder if that is part of my grogginess during work. I usually have already gotten to work amd am inside by the time the sun rises for most the season

Most likely. It could be either needing the daylight spectrums or needing the gradual dawn. Or both.

It doesn't always take 30 minutes, either. Even ten minuets can make a significant difference.

 

[member 655102]

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.

I often find that sticking to a certain schedule or routine as much as possible helps keep insomnia at bay immensely, as well as what quite a few other members on here have already mentioned before me- daily exercise and good habits are absolutely crucial for healthy development.

I’ve gone through some pretty hectic times in life where I didn’t get any or much sleep at all for days on end due to high levels of stress and burnout. My best advice for anyone experiencing situations like that is to find peace within yourself and remember to breathe because breathing is what keeps us all alive in the first place and it’s a beautiful thing that should never be taken for granted.

Always thank your lucky stars.

 

[tripletfeb]

Wonder if that is part of my grogginess during work. I usually have already gotten to work amd am inside by the time the sun rises for most the season

Could be. That's how it is for a lot of us in the winter. Go to work before the sun comes up, come home after it has gone down.
And just to make it clear to everyone, I didn't say spend 30 mins in the sun. I said to go outside within 30 mins of waking up. That being said, I hope everyone slept good last night

 

[Oob Child]

I got off the melatonin for a week or so, but now I’m back on it because I haven’t been able to sleep at all for the past few nights.

I’ve been doing 5 minute breathing exercises before bed and they’ve definitely helped me.

I’ve been trying to stick to excercising and breathing meditations, and I found an app I like I thought I could recommend. It’s called ‘Finch’. I’ve been using it to help remind me of things daily like excercising and stuff, and it provides ambient noise and basic breathing excercises. It’s really helped me mentally. When you complete daily tasks you raise a baby bird
I like it, thought maybe someone on here would like me too. I’ve been falling asleep to their different ambient noises.


I haven’t had sleep paralysis since the making of this post, so that’s nice

 

[Oob Child]

Well, I was doing really well, but now I've got a problem. I'm stuck awake with my anxiety once again, this time with the stupidest worry I've had yet. Ghosts.
They aren't real, never have been, but now my tired brain has gotten the better of me and I'm awake.

I had a sleep paralysis dream where a stupid ghost looking dude was at the end of my bed, and now I can't sleep tonight. Whyyyyyyyy

 

[BigBlueHen53]

Prayer will help with that, too. You're right, ghosts are not real. Pm me if you want Scriptural evidence.

 

[Oob Child]

Prayer will help with that, too. You're right, ghosts are not real. Pm me if you want Scriptural evidence.

I know that. Tired me doesn't think at all.

 

[BigBlueHen53]

I know that. Tired me doesn't think at all.

Understood!