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Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 13 of 13. This is the beginning of the thread.
Posted by NikkiT2 on August 24, 2002, at 0:15:49
I've always suffered mild insomnia.. as a rule it takes me about 2 hours to fall asleep, but thats not too bad.. now I'm going through a pahse where its 4am every night, and every now and again (about once a week) I don't get to sleep at all... its 6:15am and light now and I'm still wide awake.
Tips on how to get to sleep (without meds!) or ideas of how to pass the time but nothing too taxing! So damned fed up of this
Nikki xx
Posted by Susang on August 24, 2002, at 2:25:23
In reply to Insomnia Tips please!!, posted by NikkiT2 on August 24, 2002, at 0:15:49
Funny you should ask....
I experience insomnia from time to time (like tonight). Right now I'm doing something the experts say NOT to do and that is get on the computer! They say it's too stimulating. I would agree since I can get caught up in reading posts, web surfing, online shopping, or chatting when if I'd done something else I might have gotten drowsy hours before.I've heard that if you can't fall asleep after 15-20 minutes you should get out of bed and do something non-stimulating until you feel drowsy. It's suggested that you do something calming and maybe even a little boring, such as needlepoint. Watching tv and reading certain types of books can be too stimulating unless you choose carefully. Regulating room temperature can help, too; you don't want it too hot or too cold.
There are lots of suggestions about how to avoid insomnia, but those don't do you much good when it's 2 AM and you're awake. They recommend that you avoid strenuous exercise just before bed (surely they don't mean sex, do they?), avoid caffeine in the evening, reduce stress (sure!), try to schedule "worry/planning time" for other times of the day so you don't lie awake fretting, avoid spicy foods, alcohol and fluids before bed, use your bed only for sleep and sex (not tv, etc.), and keep regular sleep hours (including weekends) even if your sleep gets disrupted now and then. Naps should be avoided. Practicing relaxation techniques is a good idea.
I'm sure there are more ideas out there but that's all I can pull out of my sleep-deprived little head right now. I'd suggest an internet search but of course we're not supposed to be using the computer right now!
Heck, if you still can't sleep after a bit look for me in PB Open and we can chat.
Sleepless Sue
Posted by Dinah on August 24, 2002, at 3:04:35
In reply to Re: Insomnia Tips please!!, posted by Susang on August 24, 2002, at 2:25:23
Posted by Robin.d.j on August 24, 2002, at 6:56:07
In reply to Insomnia Tips please!!, posted by NikkiT2 on August 24, 2002, at 0:15:49
Hi Niki wanna talk
Posted by Susan G on August 24, 2002, at 10:27:34
In reply to Re: You still up? (nm) » Susang, posted by Dinah on August 24, 2002, at 3:04:35
Ah phooey, Dinah. I was still up but took my own advice and got off the computer. I finally fell out around 3 Pacific Time. I hope you got some good sleep eventually.
Does insomnia come in cycles for you? It does for me and I expect this to continue for the next week or so. Healthy living and no caffeine for me today. Or else I'll see you chat in the wee hours tonight. :)
Posted by tina on August 24, 2002, at 13:40:26
In reply to Insomnia Tips please!!, posted by NikkiT2 on August 24, 2002, at 0:15:49
Have you tried the herbal remedies Nik?
Write to Kath, she's a wealth of info on that subject. Other than that, how about hot baths before bed?
I get insomnia alot too and not much helps me except waiting for total exhaustion to hit.
sorry hun
take care
tina
Posted by mscrane on August 25, 2002, at 7:20:20
In reply to Insomnia Tips please!!, posted by NikkiT2 on August 24, 2002, at 0:15:49
I too suffer from insomina, and understand how frustrating it can be. I take ativan (0.5mg) under my tongue at night that seems to really help, but I see you don't want to take any meds.
I also have some "sleepy time" tea an hour or so before bed, and I do yoga..the breathing (in through your nose, out through your mouth slowly and rythmically) can help when you're lying in bed staring at the ceiling...gives you an excuse to close your eyes. While I'm breathing, I stretch each part of my body starting with my toes..in and out with the breathing.
Another "trick" is closing your eyes and trying to roll your eyeballs as far back as they can go, hold as long as you can, then let it go back naturally...wierd, but it works!
Posted by Rach on August 26, 2002, at 21:19:56
In reply to Re: Insomnia Tips please!!, posted by mscrane on August 25, 2002, at 7:20:20
Hey Nik,
I've finally managed to conquer my own insomnia! Here's how (although most of it you've prob heard before)
Stick to a bedtime routine. Mine is:
* Watch TV in the dark until 10.30pm.
* Turn a little heater on in my bedroom so it isn't freezing cold (being winter here).
* Have a hot shower while the room is heating up.
* Get into bed, leaving the heater on fan mode for regular background noise (this also helps to drown out my nagging thoughts).
* Read a few pages of a boringish book if I don't yet feel sleepy (i have managed to cut this step out sometimes)
* Get out of bed if I haven't fallen asleep in 45mins, and watch really dull late night TV for 30mins (generally don't need this step anymore!)I also have trouble getting up in the morning. So my routine for that is
* Set bedroom alarm to go at 8am
* It is set just off a station, full volume, so I wake to half static half music which is very annoying
* Set a second alarm for 8.15 on beeps (in the lounge room)
* Set a third alarm at 8.30 also on beeps (in the furthest room from my bedroom)
* When I wake up at 8, I am allowed to read in the cosy warmth of bed until the second alarm goes off. This helps me to not fall straight asleep once I turn the first alarm off, stops me from ignoring the second, and also ends up making me awake.
* The first thing I do when I get out of bed is have a shower - this is also guaranteed to wake me up.I have pretty much managed to cut out the use of the last two alarms now! Yay!
The other thing you need to keep in mind is your mindset. If I go to bed thinking I won't sleep, then I won't. So start trying to change your thinking. Expect to fall asleep when you get in bed. Also, those mornings when you don't want to get out of bed, just do it! I know its cruel, but its the only way. I don't care if you immediately go and lay on the couch in your PJs and watch crappy tv all day. Just get out of that bed at the time you set for yourself. See if you can do it for just one week. Thats what i did, and now I can start to sometimes sleep in a bit when I need to.
Hope this has helped. Love you Nik.
R
Posted by Ted on August 27, 2002, at 10:38:17
In reply to Insomnia Tips please!!, posted by NikkiT2 on August 24, 2002, at 0:15:49
Posted by Kath on August 27, 2002, at 21:23:50
In reply to Re: Insomnia Tips please!!, posted by Rach on August 26, 2002, at 21:19:56
Rach - what excellent advice. If you're the "Rach" who I know (& I think you are) - once again - I think you're one wise young woman!
Hugs, Kath
> Hey Nik,
>
> I've finally managed to conquer my own insomnia! Here's how (although most of it you've prob heard before)
>
> Stick to a bedtime routine. Mine is:
> * Watch TV in the dark until 10.30pm.
> * Turn a little heater on in my bedroom so it isn't freezing cold (being winter here).
> * Have a hot shower while the room is heating up.
> * Get into bed, leaving the heater on fan mode for regular background noise (this also helps to drown out my nagging thoughts).
> * Read a few pages of a boringish book if I don't yet feel sleepy (i have managed to cut this step out sometimes)
> * Get out of bed if I haven't fallen asleep in 45mins, and watch really dull late night TV for 30mins (generally don't need this step anymore!)
>
> I also have trouble getting up in the morning. So my routine for that is
> * Set bedroom alarm to go at 8am
> * It is set just off a station, full volume, so I wake to half static half music which is very annoying
> * Set a second alarm for 8.15 on beeps (in the lounge room)
> * Set a third alarm at 8.30 also on beeps (in the furthest room from my bedroom)
> * When I wake up at 8, I am allowed to read in the cosy warmth of bed until the second alarm goes off. This helps me to not fall straight asleep once I turn the first alarm off, stops me from ignoring the second, and also ends up making me awake.
> * The first thing I do when I get out of bed is have a shower - this is also guaranteed to wake me up.
>
> I have pretty much managed to cut out the use of the last two alarms now! Yay!
>
> The other thing you need to keep in mind is your mindset. If I go to bed thinking I won't sleep, then I won't. So start trying to change your thinking. Expect to fall asleep when you get in bed. Also, those mornings when you don't want to get out of bed, just do it! I know its cruel, but its the only way. I don't care if you immediately go and lay on the couch in your PJs and watch crappy tv all day. Just get out of that bed at the time you set for yourself. See if you can do it for just one week. Thats what i did, and now I can start to sometimes sleep in a bit when I need to.
>
> Hope this has helped. Love you Nik.
> R
Posted by gloryb on August 28, 2002, at 11:42:57
In reply to Insomnia Tips please!!, posted by NikkiT2 on August 24, 2002, at 0:15:49
I developed problems going to sleep when I
went on evening work. I came home and was
so wide awake I couldn't go to bed. Now
I've been on disability for 7 years and I
*still* can't go to bed!I have to lie on my couch for my back anyway
so I just lie there, turn on the tv (kind
of low---and not a channel that will go
to "beep"). I don't plan to sleep. I
just lie there and watch.If nothing's on, try the news or the weather
channel or something like that. It's a drone
and you can just relax your body. You will
find that for some reason you will automatically
fall asleep just before a show you want to see :)!If you don't like tv try a radio station that
has news or talk. Anything that won't suddenly
blast music. You can have a book with you
or crocheting (if you do that---and it's relaxing).The point is not to go to bed with the plan to
sleep. If you have insomnia it's miserable to
do that! Don't *go* to sleep. Let sleep
find you. It will.
Posted by Rach on August 31, 2002, at 2:55:52
In reply to Re: Insomnia Tips please!!, posted by Kath on August 27, 2002, at 21:23:50
> Rach - what excellent advice. If you're the "Rach" who I know (& I think you are) - once again - I think you're one wise young woman!
>
> Hugs, Kath
>
Yep, that's me. Thanks Kath :)
BTW, I can never send you emails because you have used too much space in your account!
Posted by Kath on September 1, 2002, at 14:09:46
In reply to Re: Insomnia Tips please!! (Kath), posted by Rach on August 31, 2002, at 2:55:52
Hi Rach - I'll "clean up" my email, then would you please try to post to me? My daughter, Elissa, just sent me one today, so I think there's room at this point.
hugs, Kath
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