Insomnia Advice?

[dev22]

Ever since we got back from vacation I have not been able to sleep. And I am exhausted. I am used to falling asleep around 1030, 11 at the very latest, but recently it has been after midnight at the earliest, followed by tons of tossing and turning, like I just can't ever get into a deep sleep. Tylenal PM have done nothing. I get really tired, but I still can't shut down my brain enough to fall asleep. I dont drink caffeine after about 12 or 1230 (usually have a diet coke with lunch).

Halp.

(Oh, and if this makes a difference, I usually read myself to sleep. Never been a problem before. Now I read and read, then shut it off because I know it is getting late, then lie there forever.)

[gault]

Are you stressed out or anxious about anything? Or is the not sleeping itself making you anxious?

[Deleted]

Limit caffeine and alcohol. Use bed only for sleep and sex. If you can't fall asleep after 20 minutes, get up for a bit and then try again. Soothing music. Herbal tea. Exercise. Regularity may matter more than duration or intensity. Try to limit screen time for 30-60 minutes before bed. Prescription sleep aid to help get your sleep cycle normalized if that doesn't work.

This is stuff I've gotten from my psych as well as some things sleep specialists said on NPR this morning.

[dev22]

Aug 27, 2012 14:03:25 GMT -5 gault said:

Are you stressed out or anxious about anything? Or is the not sleeping itself making you anxious?

Not anything specific. I have dx Generalized Anxiety, but am medicated (and have been for awhile). I would always have random bad nights of sleep here in there when my anxiety was acting up, but nothing making me anxious right now. Although it COULD be a case of wanting to sleep and thinking about sleeping so much that I can't sleep.

[MrsAxilla]

Melatonin. It helps shut down and drift off.

[wawa]

I recommend not letting yourself toss and turn for hours. If it goes on long enough that you're getting frustrated get up and try to reset. Read an old favorite book for a few chapters. Drink some herbal tea. Meditate. change into your favorite PJ's. (or get naked. Or whatever makes you comfiest) Smooth your pillows and blankets and then get back in bed and try again.

But try not to watch the clock. I always get more frustrated (and less sleepy) when I start thinkinga bout how little sleep I'm going to get.

[heightsyankee]

Aug 27, 2012 14:08:09 GMT -5 MrsAxilla said:

Melatonin. It helps shut down and drift off.

After a crazy 8 weeks at work, my husband has been taking melatonin at my suggestion to reset his body clock and he is amazed. He is really able to get to sleep and stay asleep without feeling all crazy in the morning.

I also agree that if you're not feeling tired, get up and do something and try going back to bed again. I have to do this often.

You're going to get yourself in to a cycle of not sleeping due to anxiety about not being able to sleep. A part of insomniac therapy is to keep a sleep journal because many people find out they are sleeping more than they think they are. This realization helps them sleep better. So, try the melatonin, make sure you're tired and then realize you're probably getting a decent amount of sleep even if it's not what you're used to.

[NitaX]

Aug 27, 2012 14:08:09 GMT -5 MrsAxilla said:

Melatonin. It helps shut down and drift off.

WORDDDDDDDDDDDD!!!!!!!!!!!!!
This is the best stuff going.

[dev22]

I read on a Nook, but not the tablet kind, just the one that mimics paper. But I do tend to check stuff on my phone a lot when I first get into bed, so I am cutting that out.

Thanks for all the suggestions - I am trying many of them tonight.

[emilyj]

I think the obvious answer is to go back on vacation. :-)

I second/third melatonin, but a helpful piece of advice that was given to me by my nutritionist (I have a ton of trouble falling asleep) was to get into the same routine every night. I always get in to bed and read. That routine signals "ok, sleep". Once I got consistent with that, after about 10 days or so, a lot of my trouble falling asleep went away. When I stick in that routine, it's really helpful.

[fluff]

Have you tried using a white noise machine? I have one that sounds like rain and it helps relax me.

[Deleted]

I agree with bunny re: exercise. That is also something my doc said. I went swimming after work yesterday, and I was conked out by 10 and slept like a rock.

[ringstrue]

What worked for me was to go 100% caffeine free for 1 day or more. Yeah, I was groggy, but I was anyway from the lack of sleep. Even 1 coffee before 8am would get to me in the evenings.

Wine and sugary snacks/dessert are both stimulants so if you are having either of these after dinner they might be the culprit.

My BIGGEST piece of advice is to not say "well, I got away with doing X before w/o a problem." The best thing to do is to make a total change and listen to what your body needs now and not hold on to what you've be able to get away with in the past. Maybe you can go back to those behaviors when you are reset, but you might need to redo several things for a while to get back on track.

[lys]

No TV or computer for a minimum of 1 hour prior to bed and best to limit the total time with either in the evening.
No eating for 2 hours prior to bed
No exercise 3 hours prior to bed (sex doen't count)
Warm shower or bath helps
Listen to relaxing music
Read

[lys]

Cardio during the day time hours, but not evening,
Avoid alcohol and caffiene