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sleep hygiene - SoberRecovery : Alcoholism Drug Addiction Help and Information
Sleep hygiene
I'd like to compile a list of sleep hygiene techniques.
I haven't slept more than a few hours a night for a month now.
I have bipolar disorder and it's doing some real bad things to it.
I've seen 5 am so many times.
I know that if I can get my sleep pattern back I'll be ok.
I try and go to bed at a normal time but I just lie there and have to get up and do something else.
I don't sleep during the day unless I absolutely have to, so that I can hopefully sleep at night.
I try and do sedate things before the time when I want to go to bed.
But even my bipolar medication won't help me.
What are some of your techniques for getting sleep back on track?
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I have been having horrible sleep problems for over a year.
I am bipolar (so they say anyway) and I'm on lamictal, it seems to make it worse kinda.
I wish I had some zyprexa or seroquel to knock me out.
To the point....I haven't nailed down a solid sleep pattern.
I did learn some good ways to get myself to sleep with a good therapist.
Turning the bedroom in to a "sleep only" room helps.
Dark, cool, no tv, don't read in bed, lots of things you can read online.
I kinda added my whole "hygenic" routine to my bedtime that involves a hot shower, oatmeal with my night-time meds & vits, I could go on and on.
I guess what I'm trying to say is what helped me was developing a regular routine that subconsciously gets my body to wind down and go to sleep.
A routine that I can usually work easily no matter what mood I'm in.
I'm sure it's different for everyone.
Google around about it, I found tons of info and have been getting at least 4-5 hrs of sleep most nights, which is GREAT from before.
Also great advice just reading all the topics in this insomnia forum.
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I ve heard that instead of making yourself go to bed at what you consider a "normal" time, you should actually start by reducing how much sleep you get.
In other words you deprive yourself of sleep;
Like jhv said don't go in your bedroom for anything else apart from the few hours you're going to allow yourself to sleep;
And even if you feel tired during the day you must keep going and you have to be very strict about the times you allow yourself to sleep.(for example 1a.m;
To 6A.M.)You mustn't go to bed before set time and you can't sleep in even if you feel tired one day.
You should eventually find you get better quality sleep even if you may be someone who doesn't actually need as much sleep as other people.
I'm not a doctor but I saw this on a BBC programme and it's a technique that is apparently quite commonly used for restless sleepers.
Good luck!
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Hm, with me insomnia has been a constant companion since childhood.
I used to get super frustrated about it and often times just stayed up all night.
Eventually I learned to tell myself 'listen, you're not gonna sleep tonight, don't worry about it, just lay down and relax for four or five hours'.
That actually worked pretty good cause even when I didn't fall asleep I felt a million times more rested than if I had tossed and turned and killed myself with anxiety all night.
Resting your eyes, especially, is crucial to feeling rested, and when you're anxious or thinking too much, even when your eyes are closed their following you brainwaves.
So, maybe first try to relax as much as possible about your sleep deprivation.
A set bedtime really works well.
I'm not the kind of person that likes to go to bed on 'time' at all, never have, probably because I've always had insomnia, have trouble slowing down my brain, etc.
Having something to focus on helps a whoooo eeee bunch though.
What I do now, I say 'ok, lights out at (fill in the blank) no matter what!
I can listen to music or radio, but my lights have to be out and I have to be in bed." In the beginning I listened to meditation cds, this gives you something definite to focus on and it guides you to focus on your breathing and the voices on those cd's are always so soothing and there's usually some freakyish cool hinduish music in the background.
Now I listen mostly to podcasts, or when my brain doesn't feel like focusing even that much on following a story I'll listen to jazz or opera on low volume.
There's also this sleepy pill called 'midnight'.
It's (supposedly) all natural and it doesn't knock you out or effect you overly, it's really just melatonin with a few other things mixed in and it really helps me because instead of knocking me out (with all the side effects) it just kinda gently relaxes my body, leaving it up to me to do the rest, I find when my body is relaxed like that, (it kinda feels like when you just get out of a hot bath), that I have a much easier time slowing down my brain.
If I wanted to I could definitely rough through it and EVEN operate machinery I'm sure, so it's that nonintrusive, but it takes the edge off nice and kinda just gives you a jumpstart and it shouldn't interfere with any medications.
Also it's super safe to take two if you need to, cause there's no super medicatedness about it.
Just some suggestions...
-siamcat
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I'm interested in this midnight pill, I can't seem to find it at local herb shops but can online.
I would love something that could get me 8-9hrs of sleep.
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They have it at drugstore.com :) (search for Midnite)
Like I said though, it doesn't 'knock you out' for eight hours, it just relaxes your body so that you can get to sleep initially.
I dunno, works for me, and it definitely won't make you groggy the next day or mess with your body enormously.
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Yeah I've suffered from insomnia as long as I can remember, so does my Dad, very frustrating.
Falling asleep is easy, but frequently I'll wake up an hour later, then from 4am on its a crap shoot.
I flip and flop all night however, sometimes I'm aware sometimes I'm not.
I quit drinking, not help so far.
I've been exercising, no help.
I can't turn my brain off either and it is a big problem.
I manage day to day, but I've always wondered what it would be like to live each day after some solid sack time you know?
What could I accomplish?
How much energy would I have?
How much more motivated would I be?
You know the deal.
I thought diet might help but no different.
I'm not into taking pills to sleep, I've dabbled with a couple prescriptions, but I didn't have much luck.
I've kind of given up so to speak, but if there are people that an fix people like me I'd probably be willing to try.
Just venting, I don't think I've given a one of you a single bit of helpful advice really.
Hill
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I found that playing music at a low volume does help me get to sleep.
Like Solitudes or something.
I can fall asleep in the afternoon with the television on but that's not good either.
I've tried Melatonin for two days and I got to sleep at a decent time but woke up a LOT during the night.
I didn't really feel rested - but, today is the first day where I didn't crash and need a nap in the afternoon.
So maybe it's working?
I read a lot of studies about Melatonin.
Some of it worries me, but it seems to work for most people, as long as it's short term.
I don't intend on taking it for very long, I just need to reset my circadian rhythms...
And stop keeping myself up until 5 am.
:P
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Silla-
I've used melatonin for the same reason ..
And quit for the same reason.
I think your attitude about it is healthy.
I think 'they' just don't know enough yet for anyone to be using it long-term.
But in early recovery, it was a blessing for sure.
Even though it didn't work right away, but that made it easy to put it down and keep trying to sleep in my own.
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Have you tried "Alteril"?
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Quote: : What are some of your techniques for getting sleep back on track?
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Sleep Hygiene List
Hey all, I received this list from my local counseling center.
I thought I would share it....
Sleep Need
Avoid daytime naps.
A single nap of less than 1 hour before 3 p.m.
Is sometimes acceptable.
Get regular exercise each day, preferably forty minutes per day of an activity that causes sweating, but avoid exercise within 6 hours of bedtime.
A hot bath to raise your temperature for 30 minutes within 2 hours of bedtime may deepen your sleep.
Establish a Sleep/Wake Rhythm
Get up at the same time every day, even on days off work and on weekends.
Avoid bright light if you have to get up at night.
Use a low watt night light in the bathroom.
Get at least one-half hour of sunlight within 30 minutes of getting out of bed in the morning.
Drugs and Sleep
Do not smoke after 7 p.m.
Do not smoke during the night to get yourself back to sleep.
No caffeine within 4 hours of bedtime.
Limit caffeine use to no more than three cups per day.
Remember, coffee, tea, colas, cocoa, chocolate, and some medications contain caffeine.
Do not drink alcoholic beverages within 4 hours of bedtime.
Heavy alcohol use may cause insomnia and bad dreams in the last half of the night.
No stimulant drugs like cocaine or amphetamine.
Food Intake
Do not eat or drink heavily for 3 hours prior to bedtime.
Avoid the need to urinate at night by reducing liquids after dinner.
A light snack may be helpful.
A hot drink may help to relax you as well as warm you (no caffeine!).
If you have trouble with acid reflux, avoid heavy meals and spices in the evening.
Don't retire too hungry or too full.
You may need to raise the head of your bed.
See your physician if you have chronic heartburn or if you have acid reflux frequently.
Sleep Setting
Keep your room dark, quiet, well ventilated and at a comfortable temperature.
Miscellaneous
Try to sleep only when you are drowsy.
If you are unable to fall asleep within 15-20 minutes, leave the bed and engage in a quiet activity.
Return to bed only when you are sleepy.
Repeat as often as needed throughout the night.
Get the TV, computer, work papers out of the bedroom.
The bedroom should be for sleeping and sex only.
Set aside a worry time in the evening.
List your worries and possible solutions, then set the list aside for the next day.
Use a bedtime ritual, such as reading to yourself or the children.
Anything that is relaxing and not related to work.
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I hear lots of exercise helps one to get more sleep.
I started walking again this morning because I've been gaining weight and I haven't been sleeping well.
By the time I get home from work this evening I'll probably pass out.
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For me, No T.V, No chance at sleep.
It helps put me to sleep and keeps my mind off negative thoughts.
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I suggest you try dripping some lavender essential oil on your pillow, worked for me back when I had trouble sleeping.
I hope you get some good sleep soon,
Faerie
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Get some amber-colored (yellow) safety glasses and wear them in the evenings.
At night wear a sleeping mask.
Blue light prevents melatonin production and screws up your circadian rhythm and moods.
TVs and computer screens emit blue light and the yellow glasses block it while allowing you to see.
Check out this study on bipolar disorder and dark therapy: Dark therapy for bipolar disorder using amber lens...[Med Hypotheses.
2008] - PubMed Result
Google "dark therapy".
It will make a huge difference in your life.
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I find reading a good book/magazine right before bedtime really helps me relax
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All really good suggestions above.
The only other thing I would add that I didn't see noted above is: Write down a list of "to dos" tomorrow before you go to sleep (like a few hours before you sleep, so you can gradually get work thoughts out of your head).
That may help easy work-related stress that keeps the mind running at night.
Other than that, I use a blinder as well, try and keep warm enough to sleep but not too hot (that includes wearing a knit hat during fall and winter months), as well as good earplugs.
Not the cheap foam kind the more expensive ones that hunters use to attenuate the sound of gunshots.
Those work far better.
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I've always had problems with sleep, rhythms, waking up, etc.
I automatically was supposed to fail 12th grade because I could never get up in time and was late or absent an average of 2 or 3 days EACH and EVERY week!
I finally have it licked at age 42.
It has taken me a lot of self-discipline and lifestyle change but it is so worth it.
Here's my sleep hygiene:
1.
My set wake-up time is 5:30AM.
2.
No caffeine after 3PM at the latest.
3.
In summertime, I come in by 6PM (out of the sunlight).
In winter it's easier because it's dark by 6PM.
4.
By 7:30 (one hour before I want to be in bed), all curtains are closed, and ALL lights are put down low (I put all my main house lights on dimmers, including the bathroom, hallway, bedroom, dining room, living room, etc on dimmers).
Also by 7:30, NO blue light, which means no computer, no T.V., and no other blue light even if it's just a power light on a clock or DVD player (I use post-it notes to cover the little lights).
By 7:30 avoid overhead lights.
(I am breaking my own no computer rule this week and probably next week, for personal reasons.)
Also at 7:30, I stop ALL activity such as cleaning;
Anything that is "busy work" other than getting ready for bed.
I call this "I start calming myself down" at 7:30 to prepare myself for rest.
5.
Avoid all light if I wake up in the middle of night.
There is a light in the bathroom that is 15watts, the smallest wattage I could find for that size light bulb.
6.
No noise in the bedroom.
I do read in bed, it helps me to fall asleep.
No T.V. Cold room, heavy comforter.
Most nights I wear earplugs (BUT I put a smoke detector IN my room!
You should do that too if you use earplugs).
I also have a very light pillow that I put over my head when ready to fall asleep.
7.
In winter, I use light therapy as early in the morning as possible.
I think the one I use is called GoLite.
8.
I have also done oatmeal right before going to bed, usually in the wintertime, not in the summertime.
9.
I take Vitamin D in the winter.
10.
At night, I take a calcium supplement and every night or so a magnesium and a potassium supplement.
The calcium will make you drowsy.
The magnesium and potassium keep your legs from "jumping" and calms your nerves in general.
11.
I also will drink chamomile tea with valerian root.
Valerian is also a nerve-calming herb and it will make you drowsy.
You must not drink valerian root longer than 2 weeks straight.
I use it only when I really need it.
12.
I also will drink a small amount (about an inch) of mineral water after dinner, which contains calcium and makes you burp so that you don't have indigestion at night.
13.
No drugs, no alcohol, no partying.
14.
Read the Bible at night when anxious or nervous about anything or just in general.
15.
Thank my Higher Power for at least three things each day before laying down to sleep.
16.
No telephones in the bedroom.
17.
I tell everyone not to call me after 7:30.
Hope something here helps.
Of course this is my customized package to ensure my own regular, quality sleep.
But if I had to choose only two of the above, I would choose number 5 related to turning the lights down and calming myself down at a specific time, etc;
And the calcium supplement in number 10.
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Wow, that's quite a routine there.
Glad to hear its working out.
Out of curiosity, can you explain the "light therapy" and also the calcium, oatmeal and vitamin D?
I'd never heard of those methods before.
Thanks!
Quote: : (Post 2407858) I've always had problems with sleep, rhythms, waking up, etc.
I automatically was supposed to fail 12th grade because I could never get up in time and was late or absent an average of 2 or 3 days EACH and EVERY week!
I finally have it licked at age 42.
It has taken me a lot of self-discipline and lifestyle change but it is so worth it.
Here's my sleep hygiene:
1.
My set wake-up time is 5:30AM.
2.
No caffeine after 3PM at the latest.
3.
In summertime, I come in by 6PM (out of the sunlight).
In winter it's easier because it's dark by 6PM.
4.
By 7:30 (one hour before I want to be in bed), all curtains are closed, and ALL lights are put down low (I put all my main house lights on dimmers, including the bathroom, hallway, bedroom, dining room, living room, etc on dimmers).
Also by 7:30, NO blue light, which means no computer, no T.V., and no other blue light even if it's just a power light on a clock or DVD player (I use post-it notes to cover the little lights).
By 7:30 avoid overhead lights.
(I am breaking my own no computer rule this week and probably next week, for personal reasons.)
Also at 7:30, I stop ALL activity such as cleaning;
Anything that is "busy work" other than getting ready for bed.
I call this "I start calming myself down" at 7:30 to prepare myself for rest.
5.
Avoid all light if I wake up in the middle of night.
There is a light in the bathroom that is 15watts, the smallest wattage I could find for that size light bulb.
6.
No noise in the bedroom.
I do read in bed, it helps me to fall asleep.
No T.V. Cold room, heavy comforter.
Most nights I wear earplugs (BUT I put a smoke detector IN my room!
You should do that too if you use earplugs).
I also have a very light pillow that I put over my head when ready to fall asleep.
7.
In winter, I use light therapy as early in the morning as possible.
I think the one I use is called GoLite.
8.
I have also done oatmeal right before going to bed, usually in the wintertime, not in the summertime.
9.
I take Vitamin D in the winter.
10.
At night, I take a calcium supplement and every night or so a magnesium and a potassium supplement.
The calcium will make you drowsy.
The magnesium and potassium keep your legs from "jumping" and calms your nerves in general.
11.
I also will drink chamomile tea with valerian root.
Valerian is also a nerve-calming herb and it will make you drowsy.
You must not drink valerian root longer than 2 weeks straight.
I use it only when I really need it.
12.
I also will drink a small amount (about an inch) of mineral water after dinner, which contains calcium and makes you burp so that you don't have indigestion at night.
13.
No drugs, no alcohol, no partying.
14.
Read the Bible at night when anxious or nervous about anything or just in general.
15.
Thank my Higher Power for at least three things each day before laying down to sleep.
16.
No telephones in the bedroom.
17.
I tell everyone not to call me after 7:30.
Hope something here helps.
Of course this is my customized package to ensure my own regular, quality sleep.
But if I had to choose only two of the above, I would choose number 5 related to turning the lights down and calming myself down at a specific time, etc;
And the calcium supplement in number 10.
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Try some Valerian Root;
One capsule as needed throughout the day works great at naturally reducing anxiety and for sleepytime;
You take up to 3 capsules 30 minutes before turning in.
Another bonus is that it only cost $4 OTC at Wal-Mart and/or other chain pharmacy.
You will know that the capsules are fresh when you open the bottle, Valerian root smells just like a pair of stinky dirty socks.
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