How to get some sleep!!
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yukonnights
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MistressMoira
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Clear your bedroom of all electronics, books, and anything that distracts from sleep. Use your bed only for sex and sleep. It may help.
Good luck.
Good luck.
cookiecat
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Almost 3 a.m. - 2 nights in a row. Re-reading this post. TV off. Computer off until last 1/2 hour. My brain is telling me I'm anxious about tomorrow.
Am going to listen to music
https://www.youtube.com/watch?v=o-9T184mpY4
Am going to listen to music
https://www.youtube.com/watch?v=o-9T184mpY4
T
txgent101
Guest
Sleepus Interruptus
I can usually fall asleep fairly quickly while reading a book. My problem occurs when 'call of nature' gets me up (being age 80 you see). Often it is a bear to get back to sleep. I try various things, no magic solution.
I can usually fall asleep fairly quickly while reading a book. My problem occurs when 'call of nature' gets me up (being age 80 you see). Often it is a bear to get back to sleep. I try various things, no magic solution.
- No TV an hour before bed.
- Get out of bed, put on the clothes, got to kitchen, have a light snack, milk preferably. Go back to bed, repeat scene with book. Often works.
- Let my mind rewrite the endings to movies I have seen in my lifetime.
- Occasionally it is so bad that I resort to a sleeping pill. My psychiatrist gave me prescription for Belsomra, 15 mg. It does work, but only resort to it every couple of weeks.
Tallcajun
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Back before I left the rat race, I would go through periods where I would average three hours of sleep per night for months followed by a month or a little more where I would struggle to be awake for six to eight hours. And, yes Virginia, I did develop some health issues behind it.
I'm not expert, but here's some stuff I stumbled across that worked for me.
1) Absolutely positively NO caffeine, nicotine, sugar, or any other stimulant for a minimum of six hours before I'm ready to hit the bed. No food at all closer than three hours. Water only for the last three hours.
2) NOTHING but sleep or sex happens in the bedroom. No listening to music, watching television, talking on the phone, reading a book, eating, or anything. Well, okay, you can change clothes there if you must (for example little pitchers with big eyes and big mouths underfoot), but seriously NOTHING else. Anything else you want to do, leave the bedroom to do it.
3) Watch out for lights. Pitch black is best. Not even a digital clock with red glowing numbers. If you absolutely require some kind of light, blue is a hell of a lot better than white, red, or yellow. There was some research study or another I ran across having to do with light spectrum and neurochemical responses, but frankly beyond "blue is better", I just don't remember that much about it.
4) Uh, about the masturbation thing. *cough* Yeah. I kind of found out the hard way this can backfire if you start to rely on it.
seven times per night... which, since I'm a guy, the seventh can, uh, take awhile But, once when you're in the mood can help take the edge off enough to get some sleepy time.
5) If you figure you've been laying there for fifteen minutes or more and absolutely can not sleep, then get up. Leave the room. Read or listen to whatever for thirty minutes. Keep the lighting as dim as possible. Television, computing and such are bad ideas since the screens are typically brighter and will wake you up more. The idea is calm the mind, not stimulate it.
Anyway, like I say I am absolutely no kind of expert at anything, much less this. But, thought I'd toss out some things that have worked for me. These days, when I lay down, I'm told I'm usually out in less than 120 seconds. A far cry from when I would be up and down and restless all night until just an hour or two before I had to report for duty. (I know I said three hours, but I never said all three happened sequentially)
Oh, and get the hell away from the forums when insomnia strikes. You'll be here for fucking HOURS!
I'm not expert, but here's some stuff I stumbled across that worked for me.
1) Absolutely positively NO caffeine, nicotine, sugar, or any other stimulant for a minimum of six hours before I'm ready to hit the bed. No food at all closer than three hours. Water only for the last three hours.
2) NOTHING but sleep or sex happens in the bedroom. No listening to music, watching television, talking on the phone, reading a book, eating, or anything. Well, okay, you can change clothes there if you must (for example little pitchers with big eyes and big mouths underfoot), but seriously NOTHING else. Anything else you want to do, leave the bedroom to do it.
3) Watch out for lights. Pitch black is best. Not even a digital clock with red glowing numbers. If you absolutely require some kind of light, blue is a hell of a lot better than white, red, or yellow. There was some research study or another I ran across having to do with light spectrum and neurochemical responses, but frankly beyond "blue is better", I just don't remember that much about it.
4) Uh, about the masturbation thing. *cough* Yeah. I kind of found out the hard way this can backfire if you start to rely on it.
seven times per night... which, since I'm a guy, the seventh can, uh, take awhile But, once when you're in the mood can help take the edge off enough to get some sleepy time.5) If you figure you've been laying there for fifteen minutes or more and absolutely can not sleep, then get up. Leave the room. Read or listen to whatever for thirty minutes. Keep the lighting as dim as possible. Television, computing and such are bad ideas since the screens are typically brighter and will wake you up more. The idea is calm the mind, not stimulate it.
Anyway, like I say I am absolutely no kind of expert at anything, much less this. But, thought I'd toss out some things that have worked for me. These days, when I lay down, I'm told I'm usually out in less than 120 seconds. A far cry from when I would be up and down and restless all night until just an hour or two before I had to report for duty. (I know I said three hours, but I never said all three happened sequentially)
Oh, and get the hell away from the forums when insomnia strikes. You'll be here for fucking HOURS!
MeekMe
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The difficulty I have with sleeping is medication induced. When I tried the binaural beats it surprised me how well it worked. I listened to it then took my buds out and just laid still. I didn't even realize until morning how easily I fell asleep. It seems to work so I highly recommend it from personal experience. I hope it can help you.
Here's a link to make it easier: https://youtu.be/jUpr0aSYu6A
Alicia_Kim
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I wish I could help, but I've tried a number of things when I was going thru one of those phases, and none of them helped. OTC or prescription sleeping pills do help, but I don't want to take them too often, and I hate the next morning "hangover" they give me, so I'll only do that for one night every couple of weeks or so if I really have to. I tried melatonin for a couple of weeks, and it did absolutely nothing for me.
Cumference
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It has been said a few times already, but "sleep hygiene " is important.
- No stimulants several hours before bedtime (5 pm in my case)
- reduce light (that means screens too!) the last couple of hours. Your internal clock has to agree with sleeping.
- condition your body to bed=sleeping, not to working, watching TV and the like.
- no naps during the day or evening
If I wake up, I'm careful not to get annoyed. Instead I read for some time. Preferably in the category "relevant but dull". I have a couple of books on Fourier transforms and spectroscopy. They can make me sleep in bright daylight!
- No stimulants several hours before bedtime (5 pm in my case)
- reduce light (that means screens too!) the last couple of hours. Your internal clock has to agree with sleeping.
- condition your body to bed=sleeping, not to working, watching TV and the like.
- no naps during the day or evening
If I wake up, I'm careful not to get annoyed. Instead I read for some time. Preferably in the category "relevant but dull". I have a couple of books on Fourier transforms and spectroscopy. They can make me sleep in bright daylight!
pplwatching
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TwinklingStar
Virgin
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Actually really helpful. I had a nap today and slept for a while by accident and can already predict that Ill have a hard time sleeping later.
Some hot milk with honey also calms me down usually.
What I'd like to add: Maybe taking a long walk in the evening.
RubiDia
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I listen to my neighbor run the chainsaw. He obviously thinks I should be up by 10 in the morning.
UnderMyKilt
Been there,done that
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Years of shift work left me with a lasting sleep disorder.
That said, for me the greatest way to ensure sleep is to ensure that I get a great deal of exercise during the day, which for me usually means at least a BRISK five mile walk at night (no more running due to a spine injury/surgery).
If I go to bed tired, I fall sleep (though still often for not as long as I'd like).
That said, for me the greatest way to ensure sleep is to ensure that I get a great deal of exercise during the day, which for me usually means at least a BRISK five mile walk at night (no more running due to a spine injury/surgery).
If I go to bed tired, I fall sleep (though still often for not as long as I'd like).
MahoganyAngel
Experienced
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- Nov 23, 2017
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Clear your mind
Have to dull the mind somehow.... just let go of the control and the thoughts (no day planning or thinking about the things you forgot to do) and slowly fade out.
I used to read a boring book in which I never get passed the first three paragraphs. Now, I tend to turn on the television to something as boring as possible. Music has to be even (no crescendos), no war/action movies or applause/cheering. I like a documentary or a nature show that has soothing narration/music. A British accent would be better for me (I'm American). Decrease the backlight and brightness of the television and then make the volume as low as possible.
Don't go to sleep on an empty stomach or too full of a stomach. People say warm milk helps. Maybe milk and honey? I remember drinking that as a child. Eating something that has carbs is said to help.
Do not exercise before bed (maybe you need at least four hours to wind down), and alcohol can disturb the r.e.m. sleep. No caffeine after 1 p.m.
Remove the electronics from the room (some are sensitive to it). If there is light from like a clock, make sure the color of the light is red.... it's less disturbing. The light emitting from it can be more disturbing than you think. Try a sleeping masking and using ear plugs to block out light/noise. If you use the toilet in the middle of the light, try not to have a bright light on.
Maybe spray the linens with a soothing scent, like lavender.
There are certain teas that help soothe: Kava, Valerian Root, Passion Flower, Chamomile, Lavender.
Masturbation helps also... slow, steady, lazy movements. Sometime the monotony of the movement dulls the mind. If you have a strong orgasm, it can knock you out.
Oh and make your sleeping environment as cool as you can possibly tolerate. You sleep better in the cool than the warmth. You can always cover with sheets and a blanket.
Have to dull the mind somehow.... just let go of the control and the thoughts (no day planning or thinking about the things you forgot to do) and slowly fade out.
I used to read a boring book in which I never get passed the first three paragraphs. Now, I tend to turn on the television to something as boring as possible. Music has to be even (no crescendos), no war/action movies or applause/cheering. I like a documentary or a nature show that has soothing narration/music. A British accent would be better for me (I'm American). Decrease the backlight and brightness of the television and then make the volume as low as possible.
Don't go to sleep on an empty stomach or too full of a stomach. People say warm milk helps. Maybe milk and honey? I remember drinking that as a child. Eating something that has carbs is said to help.
Do not exercise before bed (maybe you need at least four hours to wind down), and alcohol can disturb the r.e.m. sleep. No caffeine after 1 p.m.
Remove the electronics from the room (some are sensitive to it). If there is light from like a clock, make sure the color of the light is red.... it's less disturbing. The light emitting from it can be more disturbing than you think. Try a sleeping masking and using ear plugs to block out light/noise. If you use the toilet in the middle of the light, try not to have a bright light on.
Maybe spray the linens with a soothing scent, like lavender.
There are certain teas that help soothe: Kava, Valerian Root, Passion Flower, Chamomile, Lavender.
Masturbation helps also... slow, steady, lazy movements. Sometime the monotony of the movement dulls the mind. If you have a strong orgasm, it can knock you out.
Oh and make your sleeping environment as cool as you can possibly tolerate. You sleep better in the cool than the warmth. You can always cover with sheets and a blanket.
Matt12191982
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Keeping a routine, turning off the phone, etc by early evening, taking xanax, a hot shower, and then watch an old show - nothing exciting..
UgliestSon
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Booze and valium and music. And exercises. Physical and mental.
Cumference
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The difficulty I have with sleeping is medication induced. When I tried the binaural beats it surprised me how well it worked. I listened to it then took my buds out and just laid still. I didn't even realize until morning how easily I fell asleep. It seems to work so I highly recommend it from personal experience. I hope it can help you.
Here's a link to make it easier: https://youtu.be/jUpr0aSYu6A
I will try that the next time I am in nocturnal distress.
