Authored by: pjmelton on Friday, May 08 2009 @ 12:06 PM GMT+4
When I have serious insomnia, I take melatonin. I only use it a few times a year - quite effective, without the hangover I get from antihistamines. (The over-the-counter sleep aids are basically just Benadryl, and my system does not respond well to that stuff.)
Improvements in diet, reducing caffeine intake, and getting more exercise during the day usually help too, but that's a longer-term, systemic solution. If you're prone to insomnia, you will probably still have a few sleepless nights.
Chronic insomnia is a symptom of a number of ailments, though, including depression - though I recently saw research suggesting that the cause-effect relationship might be mixed up, and sleep disorders are a more often the CAUSE of other disorders rather than the other way around. Anyway, if other things are happening with your physiology, you might need to find the root cause of those changes before your sleep patterns are normal again.
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"Economic laws are not made by nature. They are made by human beings." -- FDR
Authored by: spinoza on Friday, May 08 2009 @ 01:09 PM GMT+4
The Root Cause is always stress. However it plays out on our particular Achilles' heels. That's how we make our way.
I've found the image of a rechargable battery to be a good model for energy management. If I've worn the juices down in the course of the day with a balance of physical, emotional and mental activity; the recharge overnight happens maximally.
Authored by: pjmelton on Friday, May 08 2009 @ 02:04 PM GMT+4
Not always stress. It could also be basic and natural hormonal changes, such as perimenopause, "man-opause," PMS, pregnancy, puberty. Could also have something to do with diet, a change in work or school schedule, or any number of things. But stress is probably the most common cause for sure.
The rechargeable battery analogy is a good one.
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"Economic laws are not made by nature. They are made by human beings." -- FDR
Authored by: George Tirebiter on Friday, May 08 2009 @ 06:07 PM GMT+4
Valerian
Do not take Melatonin long-term, it should only be taken for a very short period of time
Turn off your computer, your tv, your radio at least one hour before you go to bed
Eliminate caffeine and all stimulants from your diet
Reading for half an hour before you turn off the lights
Sleep in a room that is completely dark, not facing the street
Eat bread before going to sleep, starch apparently increases the brain's production of sedative neurotransmitters
If you wake up frequently at night, try breathing exercises, inhale and exhale slowly from 54 to 0. If you lose track of the number start again at 54. This causes you to relax and drift off to sleep.
Authored by: P on Saturday, May 09 2009 @ 07:43 AM GMT+4
George,
I'm curious about your melatonin comment, as I've had 2 doctors tell me to take it long term. How long do you think I should take it at a time? What is the problem with long term use?
Authored by: George Tirebiter on Saturday, May 09 2009 @ 06:26 PM GMT+4
Melatonin is a brain hormone that is produced by the pineal gland. I have read in "Natural Health, Natural Medicine" by Andrew Weill that it shouldn't be taken long-term because it is unknown what long-term usage does to you as it is a very powerful substance used to regulate the brain's natural sleep cycle. I suppose that taking hormones for sleep can interfere with the body's natural ability to produce such substances. it's perhaps a little like taking any kind of hormones, it can have serious side effects. I find the best medicines exist in the foods I eat and the lifestyle that I live.
Authored by: P on Sunday, May 10 2009 @ 08:53 AM GMT+4
Thanks, George. I decided to take a break from it just to be safe, as the last thing I need right now is to mess up my hormonal balance. Will talk to my naturopath about it.
Authored by: annikee on Friday, May 08 2009 @ 08:22 PM GMT+4
The full moon sometimes gives me insomnia. I take a couple diphenhydramine and nod out in a half hour or so. But when it's just a tired but can't get the mind to shut up I close my eyes and conjure up the colors of the rainbow one by one. It's an old technique. Something about the single focusing does it.
And reading Rolling Stone. Can't count how many times I've woken up with a RS on my face. I imagine I'll be found that way some day. :)
Authored by: vtstream on Friday, May 08 2009 @ 11:11 PM GMT+4
Most of the suggestions here are about taking some substance that will make you fall magically to sleep. This is foolishness. How about getting a good amount of exercise by performing a full day of work, walking several miles, riding a bike. or working out? If that doesn't work THEN try the magic pills and elixers.
One person mentioned depression as a cause and I think that's a good point. I think much of today's depression that people experience comes from a lack of exercise. When your body doesn't work, neither does your mind.
Authored by: pjmelton on Saturday, May 09 2009 @ 07:31 AM GMT+4
Several people mentioned getting more exercise, actually. But if you're desperately trying to go to sleep even though you've been getting plenty of exercise, it's good to have other ideas.
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"Economic laws are not made by nature. They are made by human beings." -- FDR
Authored by: P on Saturday, May 09 2009 @ 07:32 AM GMT+4
Yes it would be nice to be able to sleep without taking anything, but for some of use, we have no choice. It is not foolishness to resort to taking something when we have exhausted all the obvious things like getting exercise, trying to deal with stress, etc. Please do not judge if you haven't been in that situation. Thanks.
Authored by: local on Saturday, May 09 2009 @ 08:00 AM GMT+4
I totally agree with vtstream. The human body over many thousands of years has been accustomed to hard physical labor followed by 8 or 10 hours of sleep. Now everything in the developed world is about removing work from our lives. Many are to busy to mow their own lawns, leaves can’t be raked without a gas powered blower, a small garden plot must be power tilled, and moving about town without a motor is foreign to a majority, etc. Over half of Brattleboro’s residents do not have a piece of land to work in or a walkway to shovel.
In some cases stress is caused by financial situations, and substituting your labor for purchased services or expensive power tools/vehicles you think you must have will help in two ways. Cuts down on your spending and gives you the exercise you need. Hard physical work or exercise is good for your stress level, your chances of sleeping well and the environment. When I work or play hard it is difficult to stay awake to my bedtime.
Authored by: pjmelton on Saturday, May 09 2009 @ 09:39 AM GMT+4
"When I work or play hard it is difficult to stay awake to my bedtime."
That's great! I'm so happy for you.
Unfortunately, this is not true for everyone.
I am an advocate of exercise and good diet, as my post already indicated. But these do not guarantee peaceful sleep 365 days a year for every human alive. For those of us who suffer from insomnia on occasion despite a generally healthy lifestyle, there are some natural sleep aids when staying awake all night is not a practical option. I don't get why this is so problematic. I promise I won't slip any melatonin into your iced tea after you do your exhausting yard work!
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"Economic laws are not made by nature. They are made by human beings." -- FDR
Authored by: Genie on Saturday, May 09 2009 @ 12:09 PM GMT+4
--Outdoor exercise every single day, rain, sleet or snow
--Proper nutrition
--Clary sage oil (used w/caution)
--Castor Oil bath
--Complete darkness in the room/Use eye shades
--Keep bedroom at 60 degrees or lower
--Always have a window open for fresh air
--Minimize menopausal hot flashes w/ supplements
--Sleep naked
Authored by: vtstream on Saturday, May 09 2009 @ 04:39 PM GMT+4
I just think that we've been programmed to think that a pill will solve our problems before trying anything else. The pharmaceutical business is very successful with their marketing. So were the old snake oil salesmen.
What a shame that we'll all have to pay for this misguided use of medicine when the healthcare system becomes public. It will be very expensive and controlling the use of pharmaceuticals will be key to making public health care possible and affordable.
There were some good suggestions made here. I just think that popping a benedryl is the wrong way to go.
Authored by: pjmelton on Monday, May 11 2009 @ 04:47 PM GMT+4
When I took pregnancy yoga, I was introduced to a technique called Yoga Nidra, which is applied in the West as a kind of deep, guided meditation that helps you relax. Many people actually fall asleep during it, but this does not always happen.
A yoga nidra CD used at night can help you fall asleep.
If you cannot sleep properly at night or are fatigued for other reasons, you can also use yoga nidra during the day to help restore your energy. They say that 20 minutes of yoga nidra is like a three-hour sleep, but I have no idea where they come up with that number. In any case, it definitely has a deeply restorative effect, much like a really good nap.
Incidentally, yoga nidra can also be used as a kind of self-hypnosis; you make a resolution or set yourself a goal before each session and think about it at set times during the meditation, and this apparently can help embed your resolution more deeply in your unconscious. I have never had much luck with this aspect of yoga nidra, but it certainly does replace sleep and help me go to sleep pretty effectively.
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"Economic laws are not made by nature. They are made by human beings." -- FDR
Authored by: paulgardner on Thursday, May 14 2009 @ 07:31 AM GMT+4
I'm surprised no one has mentioned the connection between what you eat and how well you sleep.
Like a lot of people I sleep well after a dinner of pasta or steak. Not so well after eating rice (that's just me - I don't know anyone else who has this problem). One member of my family likes hot milk before bed.
It's also important to eliminate negatives. Ice tea after noon is a sleep killer for me. Allergy medicine and certain vitamins keep me awake. Calcium is OK. A beer or glass of wine after dinner will keep me awake, but with the meal is fine. Hard liquor does not keep me awake, it may even help a little but it's too much like medicine if you're consuming it for a specific need and I really try to avoid that.
There's also a tried and true sleep method hidden in the Who song Pictures of Lilly.
Authored by: phayvanh on Tuesday, May 19 2009 @ 05:49 PM GMT+4
I usually pride myself on my "falling asleep abilities". So it's an excruciating night when I can't sleep.
The best advice I have is to have a nightly routine. Anything that will signal to your brain and body that it's time to wind down, whatever it is, is better than a pill, in my opinion.
Usually I do any combination of the following to fall asleep:
~wait at least 1/2 hr. after watching any TV/DVD or being on the computer. My brain needs to process everything still. (So I'm slow).
~Don't eat anything after 9 pm. This helps my weight control and keeps me from thinking about food or how hungry I am. If I wake up famished, I have breakfast. Even better!
~Use eye pillow or mask. It's important that it blocks out all the light. This allows my eyes to relax, and in extension, my head and my brain.
~ Listen to meditative / hypnotic recordings. This works better when I'm sleeping alone, since it won't bother anyone else.
~ Imaginatively "scan" my body. Kinda like Chris's suggestion of imagining his toes falling asleep. Go head to toe (or whatever) and imagine each body part resting or lighting up or falling asleep or whatever. I usually fall asleep somewhere in the middle. Also, you could imagine opening up your chakras, up and down your body. Do this only if it's easy. Otherwise there's no point.
~ If I have mental worries, I imagine putting them one at a time in a large garbage bag and then tossing them off a runaway train. This also works for physical sensations--a headache, sore shoulder, or a nagging voice in your head. Stuff it all into a virtual pack and toss it where it's irretrievable. Like the Brooklyn Bridge, or out of a spaceship.
~If I'm going down for just a nap, I will mentally "Give Thanks". Which means imagining the face of each and every person I am thankful for. The list is exhaustive, and usually I'm asleep in no time.
~ My old standby, of course, is crossword puzzles. I think I developed this at a time in my life when I was really alone and I did crosswords every night until I fell asleep. So now, even if I'm not too sleepy, all it takes is starting a game. For some people, it's reading.
--Warm milk
--A hot bath w/ chamomile flowers steeped beforehand
--Benedryl tablets
--and on and on
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Wonders Never Cease.