Insomnia help needed.

1) Melatonin
2) Regular bed time
3) No bright lights before bed. User soft yellow light or something red if you have.

Stick to this for a few weeks and your circadian clock should settle into a pattern again. You don't need drugs, you just need to listen to your body. The melatonin isn't even really necessary.
 
bromster said:
1) Melatonin
2) Regular bed time
3) No bright lights before bed. User soft yellow light or something red if you have.

Stick to this for a few weeks and your circadian clock should settle into a pattern again. You don't need drugs, you just need to listen to your body. The melatonin isn't even really necessary.
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To add to this. Don't leave movies or TV on when you are trying to sleep.
 
You mention WFH. Where do you work? If it's in bed or on the couch - stop. Start working in a specific section, a different room of the house. The study or something. I found when working on the couch my mind refused to "settle" whenever I sit on the couch. It's subconscious and it just happens. I sleep better since I created my own "working space" where I can work, and when I'm done I leave, lock the gate and close the door. Done.
 
Bobby_B said:
Watch Test match cricket. You will fall asleep within 10 minutes. Always works for me and I am serious.
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Was funny, I had this thing where I would listen to interviews with serial killers on YouTube and it used to help me fall asleep. The amount of comments where people say they listen to the interviews to fall asleep was weird. Worked for me...

I switch everything off now, roll over and fall asleep. I never want insomnia again.
 
Drifter said:
For the last couple of weeks I cant sleep. I wake up at 01:30 and then might fall asleep again around 04:30. What can I do? It's killing me. I start work at 06:00 am, but cant function. I have tried Somnil, but makes me feel like a Zombie, and does not help me sleep.
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Darn, was going to say somnil. Cut down on alcohol if you do drink .
 
Kornhole said:
Darn, was going to say somnil. Cut down on alcohol if you do drink .
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Was one of the biggest causes of my insomnia and anxiety/depression. I cut down drinking considerably (from a lot daily to weekends only). I still wake up and can't sleep after I have had too many. Brain trying to figure schit out it really shouldn't be concerned about...
 
@Drifter, you are not alone. My insomnia is more a case of not being able to get to sleep. Once I do, usually, I sleep through. But is not uncommon for me to get up 2 to 3 times a night. I often wake up feeling like death overhauled.

A long time back I resorted to meds to help me get to sleep. I would give anything to get away from the meds. But it would need to be through weaning off process and/or supplemented by something more natural. But for now, I don't want to rock the boat. One day.

Things that increase insomnia:
screen time before bed (tv, computer, phone)
caffiene late at night
alcohol can make for erratic sleep

Things that improve sleep quality:
exercise
switching off screens well before going to bed (blue light)
getting a decent amount of bright light during the day (sunshine D)
reading, I am told, but I struggle with this
healthy foods
going to sleep, waking up at the same time
reduce long daytime naps
reduce alcohol
 
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Ironically I've found that I'm able to sleep better when I fall asleep with the light on.
 
Sounds ridiculous but drink a cup of rooibos tea 30 minutes before bed.

Don't knock it till you've tried it.
 
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McT said:
Things that improve sleep quality:
exercise
switching off screens well before going to bed (blue light)
getting a decent amount of bright light during the day (sunshine D)
reading, I am told, but I struggle with this
healthy foods
going to sleep, waking up at the same time
reduce long daytime naps
reduce alcohol
Click to expand...
Just adding a few more things:
Exercise in the morning (google the science behind it)
Don't drink caffeine after 3pm
Wear an eye mask. It blocks out the light around you which tells your body to spike melatonin.
Cold shower before bed. It's a bit hardcore but you will sleep like a baby at the tit.
 
If you can, get your room down to about 18 degrees. Your body needs to drop its temp when preping for sleep. This is simulated by taking a shower just before bed, cold or hot, the water evaporation will reduce your body temp.
 
Datura said:
To add to this. Don't leave movies or TV on when you are trying to sleep.
Click to expand...
I actually prefer this as I really like to doze off. Even better is to have an audiobook playing in the background like Lovecraft. :laugh:

But here is the trick I've found to work for me. 1 hour before bedtime I do a slowdown, that's switching off and quitting everything exciting (except sex) and pick up a book.... Zzzzzz
 
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