Sleeplessness/Relaxation Issues

[Eilan]

Thanks again for all your input.

 

[fgarvb1]

I had that problem once. ( read six weeks in mental ward for stress related trouble.) Stress is a mother.

I had plenty of professional advise. It helped a little bit.

What did work for me was a self- hypnotic relaxation tape.

I don't think I ever did concisely hear the end of the thing. It would relax me and I would drift off like floating on warm water.

After two weeks I could put myself to sleep by counting backwards from one hundred, I rarely ever got to fifty.

 

[Kingterp]

Eilan I could put you to sleep

 

[Quoll]

Eilan,
Not sure if you are still having sleep problems but I was talking to my anxiety counsellor/therapist/nurse whatever the hell she calls herself, she gave me an exercise in relaxation and then proceeded to tell me that she uses it herself to get to sleep, as her mind is constantly running, well the little light bulb went off and I thought "Hmm that sounds familiar".
The link is to the post in my thread, if you haven`t already lurked it.

Relaxation Exercise

 

[Eilan]

Eilan,
Not sure if you are still having sleep problems but I was talking to my anxiety counsellor/therapist/nurse whatever the hell she calls herself, she gave me an exercise in relaxation and then proceeded to tell me that she uses it herself to get to sleep, as her mind is constantly running, well the little light bulb went off and I thought "Hmm that sounds familiar".
The link is to the post in my thread, if you haven`t already lurked it.

Relaxation Exercise

Thanks, quoll. I think I may have to try that.

I was doing better for a couple of weeks. I've cleaned up my diet, started taking vitamins, but in the past couple of days, I've starting having trouble again.

 

[Willing and Unsure]

Thanks, quoll. I think I may have to try that.

I was doing better for a couple of weeks. I've cleaned up my diet, started taking vitamins, but in the past couple of days, I've starting having trouble again.

You might want to consider talking to your doctor about the problem. I had come across something similar last summer where no matter how much sleep I got, it wasnt enough. He sent me for some blood work and checked my cholesterol, sugar levels, thyroid, and a whole bunch of other stuff. It turned out that my iron levels were so freakishly low that it was causing problems. But he did say beforehand that any of thsoe things I mentioned could cause problems with sleep, no matter the stress levels.

 

[Eilan]

You might want to consider talking to your doctor about the problem. I had come across something similar last summer where no matter how much sleep I got, it wasnt enough. He sent me for some blood work and checked my cholesterol, sugar levels, thyroid, and a whole bunch of other stuff. It turned out that my iron levels were so freakishly low that it was causing problems. But he did say beforehand that any of thsoe things I mentioned could cause problems with sleep, no matter the stress levels.

As much as I tend to be in denial when it comes to seeking medical attention for myself, I think it may come down to this. I'm due to see my ob-gyn, anyway. I thought I'd see if he could give me a referral. Because of my kiddies, it's been so long since I've seen any doctor BUT him, so I definitely need a primary care doctor.

 

[DevilsAngel369]

I struggle with sleeplessness alot as well. Usually i go without much sleep for a few days then end up crashing. Its really not good for the system. I also know that i clench my teeth and even grind them alot.

One thing that has helped is warm showeres or baths about an hours before bed.

good luck for i feel your pain

 

[Cathleen]

Elian, I have bouts of insomnia and there is no way I will sleep. But on those nights I'm having just a little trouble I use a lavender spray. I got it at Marshalls or something like that... it is a spray for bed clothes. I spray my pillow - lavender is a soothing and relaxing scent. (If you like it I guess!)

The review of the day and journals are great ideas. Maybe one of those sound tapes will help sooth your mind. Meditation is fabulous, so it yoga.

I hope you're sleeping better.

 

[Eilan]

Elian, I have bouts of insomnia and there is no way I will sleep. But on those nights I'm having just a little trouble I use a lavender spray. I got it at Marshalls or something like that... it is a spray for bed clothes. I spray my pillow - lavender is a soothing and relaxing scent. (If you like it I guess!)

The review of the day and journals are great ideas. Maybe one of those sound tapes will help sooth your mind. Meditation is fabulous, so it yoga.

I hope you're sleeping better.

Thanks.

I love lavender. I'll have to look around for the bed spray. Maybe in the meantime I can make do with my kids' lavender baby lotion. It's for soothing fussy babies, and I can definitely be a fussy baby!

Last night I didn't get to sleep until about 3:00. I had to get up at 7:00 to get my first-grader ready for school. At 9:00, I packed up the other kids and went to her first-grade recognition ceremony. THEN I had to take my preschooler to her last day of preschool (they met at a playground so they could have a picnic). I went back to get her after I picked up my first grader. I let all the kids play at the playground for a little bit, and then we went to my hubby's workplace so his coworkers could see the kids in all their grimy glory. So, yeah, I did quite a bit of running around today.

Once we were all home, it was my toddlers' naptime, so my older kids, my hubby, and I decided to rest a bit ourselves. I ended up being essentially unconscious from 3:45 until 7:15. Probably not a good idea, as I won't sleep much tonight, but it was the best sleep I'd gotten in a few days.

It's so frustrating. I'd taken some of the suggestions you fine folks gave me, and now I'm having the same problems again. I'll probably be calling my doc on Monday.

 

[falcon29]

Too full

I read all the good advice here, and it is all good advice. But sometimes a person is just too full of his or her life that he or she feels too indispensible to it. Believe me, if you die tomorrow, life will go on. Your family will mourn you and wish you were still here, but we all only have a temporary pass to be here.

Lie down at night with the confidence that the morning will come. You will do what you need to do during the day. Before you go to bed at night, make a list of what you need to do tomorrow. After a few days you will be able to eliminate the repetitions -- you'll have some -- and pare the list down to what you absolutely have to take care of. Within a week, you'll be sleeping like a baby.

On the other hand, if your stress is caused by some deeper dissatisfaction with your life ("I should have been an actress instead of marrying John.", etc.), then you need more help than you'll get here.

 

[Eilan]

On the other hand, if your stress is caused by some deeper dissatisfaction with your life ("I should have been an actress instead of marrying John.", etc.), then you need more help than you'll get here.

Nah, that isn't it. I'm a really bad actress!

It comes and goes, really. Last night was okay, though riddled with both erotic and bad dreams. Tonight, I'll probably be fine.

What helps is that tomorrow's my first-grader's last day of school, so other than day camp in a couple of weeks, I won't have to worry so much about getting to sleep, because I won't have to get up so early.

Baby steps. . .

 

[Meat Whistler]

I can't really assist with the stress, so much. But, have you tried to take Melatonin? It's a natural sleep aid that might help you fall to sleep. I've used it before and it helps. If you want to learn more, go to: Melatonin.com

In addition, if you're into essential oils, perhaps find some Peppermint or Eucalyptus (both organic) oils and rub them into your temples while you're laying in your bed. They might help to calm and relax you a bit.

 

[Mad_Rhetoric]

If you don't really feel bad in the morning, should it really matter?
I know that your mind tends to think about all the crap you have to do the next day, but maybe you could just give in.

Think about how to go about those things, write it down and knowing that you just 'took care of it'. you might be able to leave it alone.

As a teenager, I remember the spiritual self-improvement experiments I used to do through meditation.

Since you mind races, focus on one point of yourself, maybe a fingertip in front of you.
Sit crosslegged, up straight, focus on that one point and try to program yourself
to calm your mind.
Try to feel some sort of energy that you are focusing on at that finger tip, let it grow, try to imagine it traveling through your body up to the most active parts of you mind. Feel it soothe your mind. Relax it.

Really take some time to calm yourself, then repeat you yourself that these 'stresses' aren't really that big a deal, you know you will get them done, why worry?
Make yourself become more passive towards those sort of things, because the 'this absolutly has to get done today' attitude only works when you wait till the last minute, maybe try a better time management schedule, try to get your husband to help you out with this, he should be happy to help.

I don't really know your situation but you really need to relax, be confident that things will get done, if something goes wrong, it will go wrong and it shouldn't have to ruin your day, much less make you lose sleep over it.

I don't really know how to explain it, but I tried.

Relax, don't worry about it so much, just think about the pillow and how good it feel to lie down. If not, there's nothing wrong with losing sleep if it's not affecting you, you just need to find something to do until you feel tired. Maybe work out a bit?

EDIT: There is nothing the human mind can't handle, even if the problem is in itself.

 

[Quoll]

........It comes and goes, really. Last night was okay, though riddled with both erotic and bad dreams. Tonight, I'll probably be fine.. . .

I really think you should start writing some of this stuff down, it could help us immensely

:Edit: I mean help you immensely.

 

[Seduce]

Sometimes one cannot sleep if one is too tired.
Pills are contraproductive, you get used and have to take more and more.
Reading a book in bed does wonders for me.

I solved my insomnia couple of years ago by discipline - I woke up every morning at 5 no matter if I slept 6 or 2 hours, and I didnt go to sleep before 10 P.M. however tired or sleepy I was. It was hell for a month...... I was practically falling from my feet all day long...... and then I finally started to sleep regulary.
If I take afternoon nap nowdays I cannot sleep all night long.

 

[rosco rathbone]

Exercise is very good. The other thing I do that nearly always works is a form of meditation. I sit up straight, cross-legged on the floor, eyes open. Then I allow myself to experience whatever emotion or anxiety is in me, feeling it in the body. The main thing is not to get into a verbal dialogue with the feeling but keep all the attention on your breathing and on the body level experience. DOn't try to block anything out, just let it be. About 20 minutes of that and I am usually ready to sleep.

 

[Eilan]

I really think you should start writing some of this stuff down, it could help us immensely

:Edit: I mean help you immensely.

Riiiiiiight.


Thanks again for the suggestions. Perhaps now that the kiddies are out of school for the summer I won't have to worry as much if I don't get to sleep right away.

 

[Patchouli]

traditional medicinals and yogi teas both make teas that might help. trad. med. makes "easy now" and yogi makes "bedtime". i find they both help a lot. you can usually find them at natural food stores.

oh. and valerian root might help as well. http://www.1001herbs.com/valerian/

hope you get some quality sleep soon.

 

[mrpenis]

Drugs are the best solution

Seriously though, I own a construction company and my mind is always going 100 thought a second worrying about this or that, what I hve to line up for tomorrow and having things lined up for the week, etc...yrs ago was when I started having dificulty sleeping/going to sleep. Then eventually it turned into I always got diarehha (sorry) everytime I knew we had to go somewhere or I was doing something that was beyond my direct control, it really put a limit on what I could do since I always fretted about having a restroom near by.

Anyways, a few years ago I said enough was enough and seen my doctor, he ran blood and bowl tests to rule out virus/bacteria and they came back negative so he sent me to a shrink-very embarrasing and humiliating IMO. Told him what had been going on for years with the no sleep, mind racing, panic attacks, etc... and he said i was suffering from anxiaty and stress. We tried a few medications that really did'nt do a darn thing, then we fianlly hit the right combination. I was given a potent drug that I took a few hours before bed that got in the system quickly to tide me over until the slower working drug was in the system and doing it's job. The potetnt pills worked from teh first night I took them, they made me drowsey and even though I knew my mind should be racing as I laid down, there really was'nt much to think about LOL!! was'nt a drunk feeling, just relaxing and peaciful. I took both meds for about 2 months then switched to the less pwerful stuff and life was grand. I could actually go to bed and sleep like a normal person.

I stopped taking them about a year ago and was doing fine, but now I'm back in the busy season, now with a broken knee and hiring new guys so stress level is waay out there again and I'm getting back in the same mind racing routine at bedtime-hence it 12:30 am and I'm on here so I think the pills might need to be prescribed again.

So if all the "natural" stuff is'nt working out, talk to your doctor or see a shrink and they'll help you out for sure. Sometimes if your body/mind gets a chemical inbalance there is'nt too much you can do except take pills that will reverse it.

 

[Saucyminx]

Sorry to jump in so late

I had frequent insomnia for years. The only thing that did me any good was yoga. I still do at least an hour per night--really helps.

 

[curiousjen]

You have had many, many good suggestions. Here's mine to add to your collection!

I am a manic depressive, and when I am hypomanic I find sleep very difficult indeed- racing thoughts, fidgeting limbs, rapid heartbeat the lot.

I do take prescription medication when it gets really bad, and that stuff really works! But I don't like to take it as it makes me groggy the day after.

I try a lot of things that other people have suggested e.g. journal, bath etc and they all help get me in the right frame of mind.

The only thing I have to add is that I also find herbal tea very useful

A cup of Valerian tea one hour before bedtime does wonders although it tastes yuk. Chamomile is also pretty good stuff. I find that the act of drinking it calms me down and gets me into "bed" mode.

Hope that helps...

Jx

 

[brioche]

Another thing you can try is calcium and magnesium. If you have a deficiency they can cause sleeplessness.

Exercise is important. The reason hot baths work is because if you raise your core body temperature by at least 2 degrees for at least 20 minutes (ie sweating or soaking in a bath) you often sleep better a few hours later. Cardio will do it if you are sweating for at least 20 min. If you are fit, increase the intensity.

I think this thread has made it clear that different things work for everyone. I would recommend No More Sleepless Nights and the No More Sleepless Nights workbook, which help you evaluate and take control of any problems. They really worked for me. They're written by doctors that work at the Mayo clinic or something, focusing on sleep disorders. I found them really really helpful.

What you have btw is termed sleep onset insomnia.
brioche