Need any sleep tips you all might have. Insomnia is off the charts and I too much to do this week - and need some sleep!!! Sleep meds so far haven’t worked, the PM-over-the-counter stuff doesn’t work, Benadryl doesn’t work, melatonin gives me bonkers nightmares! Is there anything that helps any of my fellow insomniacs fall asleep? Thank you!
@Jacque medicinally, cannabis and Xanax, though I realize that might not be helpful. I occasionally have luck watching YouTube videos--specifically adult coloring tutorials, art videos in foreign languages, and the various black screen videos with relaxing sounds. I wish you good sleep. I know the struggle.
@Jacque
Though not for everybody, I use THC edibles to help me with sleep.
@Jacque Have you tried the 4-7-8 routine? Works for me...
- Inhale as you count from 1 to 4
- Hold your breath as you count from one to 7
- Exhale slowly while counting from 1 to 8.
- Repeat, repeat, repeat...
There is also a military routine of focusing on relaxing your body, section by section slowly. Start at your head and move down or feet and move up. Focus intently on each part as it relaxes.
Works for me also...
Let me know how you do!
Wishing you 😴
@Jacque Insomnia’s the worst! I listen to audiobooks to sleep. Only those I’ve already listened to and which are comfort reads. They help shut off my racing thoughts & anxiety. Currently, I’m listening to The Murderbot Diaries for the gazillionth time. Each of the first 4 novellas are 3-4 hours long. I used to have to have an audiobook going all night but now only need it to fall asleep. Music, meditation or white noise might work for you, tho they don’t for me. Hope you find a cure! Good luck!
Sleep issues are so frustrating,
Relaxation techniques can help- but takes some time to get the practice
Getting on a strict wake up schedule, getting tired with exercise ( although not close to bed time); go-to-bed rituals (dim lights, relaxing music); definitely unplugging all electronics at least 30 min before bed; not working in bed.
Binaural music for sleep can help.
@Jacque My first question is how much melatonin are you taking? Anything over 1 mg is not a physiological dose. Try a 1/2 mg dose and see if that helps.
Other things that might help.
Make sure your bedroom is cool and don't overdo the blankets.
Decrease the amount of light you're exposed to in the morning. I generally wear sunglasses (even indoors) for the first 90 minutes of my day.
No alcohol
Don't eat 90 min before bed.
No screen time 90 min before bed.
Try some gentle yoga before.
@Jacque Vodka. I wish I were joking.
@Jacque I use valerian. It works for me, but your results may vary. I made a tincture of the roots and flowers. You could also try other relaxing herbs, like chamomile, in a tea. Step away from the screens an hour before bed, turn on softer lighting in the evening, create a regular bedtime routine. I listen to podcasts by people with soothing voices to drift off to sleep. There is also the Insight Timer app. Try 4-7-8 breathing. Breathe in (nose) for 4 counts, hold for 7, out (mouth) for 8.
@Jacque ASMR videos helped me
https://youtu.be/qUSIS3laftY