A good night's sleep- TIPS?
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A good night's sleep- TIPS?

This is a discussion on A good night's sleep- TIPS? within the Exercising forums, part of the Treatment category; Ok guys. This was originally Blue's idea, and i think its a good one. Like many of you I suffer ...

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Old 06-04-09, 07:54 AM   #1
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Ok guys. This was originally Blue's idea, and i think its a good one.

Like many of you I suffer from insomnia. My mind buzzes for hrs once I lie down and its takes me hrs to fall asleep. I was wondering if anyone had any tips as to how to get a good night sleep.

What works for you?

For me:
A long hot bubblebath before I go to bed
Drinking a hot milk drink
No study/stimulation of any kind an hr before I plan to sleep.

So far, not having much luck. Any suggestions?
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Old 06-04-09, 08:31 AM   #2
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Hey. I hate not sleeping. It makes everything sooo much worse. I find that doing loooads of exercise during the day really helps because then I'm exhausted by the time I get to bed. That and not using my bed during the day...lol that sounds a bit weird, but for me because I'm a student I do everything in my room; study, socialise and relax but my doctor told me that only using my bed for sleeping would help. I used to watch TV or do some work sitting on my bed and I didn't sleep for weeks but once I stopped I started sleeping better quite quickly :) Doesn't apply to everyone of course but it does help :)
Apparently avoiding caffeine helps as well. One of my friends gave up caffeine about 3 months ago and she says she sleeps much better now :)
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Old 06-04-09, 11:36 AM   #3
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Hi Sataria...I know what you mean my mind is like a DVD that just keeps playing over and over and....

I like to do deep Breathing exercises....While I'm doing them I attempt to let my body go limp...I guess some would call it meditation...It really helps me to unwind and get the mind to shut off! Usually within 15 minutes or so of doing it I feel relaxed and go right to sleep...I hope this helps!...avoiding the caffeine would be helpful as well...
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Old 06-04-09, 01:18 PM   #4
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I found When I started going to the gym and working out even if i dont have time for the gym I try to get a good walk in.

Just by doing thoughs my sleeping problems went away
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Old 06-04-09, 01:46 PM   #5
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another thing i heard once was to make sure the bedroom is only used at night for sleep- so remove anything like TV, music, clutter etc. so that going to bed doesnt feel like you just in another room with all the stresses around you and distractions. instead your mind associates the room with sleep only and helps you sleep better.

clean bed sheets also works for me..with bath before and nice clean PJs. dont go to bed too late either



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Old 06-04-09, 10:53 PM   #6
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haha might be a problem! My room is one big cluttered mess at the moment. My study notes are everywhere- cant even see the floor! SO yes Lost souls, can definately relate. Prob is I dont have anywhere else to study.

Exercise is a good idea. Been meaning to give that a try. :-P
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Old 06-05-09, 12:41 AM   #7
 
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1600mg valerian 9mg melatonin is what it takes to calm me down
probably a bit less for most tho, lol
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Old 06-05-09, 08:56 PM   #8
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I find distracting myself works well. Books or tv shows/movies that you can relax and read/watch (so not difficult books or anything suspenseful) work well for me because i dont think about things i forgot to do or need to do and there isnt that awkward 'i should be asleep but i'm not' feeling. I wouldnt recommend anything with commercials though because they tend tto be loud or take your mind off the show. Also, it's nice to be able to pick up from where you last remember being when you fell asleep.
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Old 06-05-09, 11:00 PM   #9
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I've had problems sleeping for a long time, but I've been able to make some progress with tips from various people:

- get up and go to sleep at about the same times every day
- reading before bed does wonders for many people, starting about an hour before you'd like to go to sleep works well
- don't eat within 2 hours of when you go to sleep (eating tends to wake people up)
- cut down on your caffeine. it's also very important to not have any within 6 hours of bedtime.

I think there are a couple others that I'm forgetting... if I remember them, I'll be sure to post them here!
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Old 06-05-09, 11:23 PM   #10
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1/2 or 1 mg ativan, shut off the damn 'puter, fix a drink, prop up on pillows in bed with a book, wake up next day.

ativan is my nuclear solution for sleep when my mind is restless. But in all honesty nothing will let me sleep (oh!, beloved, elusive slumber) when the bi-polar is cranking into the up phase... I've knocked back 3 mg with a quart of whisky trying and just had to give up and get up and do some shit so the night at least wasn't wasted. That messes me up awful; end up swimming through the next day in a fog of hangover and sleep deprivation, crash in the early evening, and wake up after a few hours ready to go to find it's like 10 or 12 and now I'm truly screwed as it will take me a week to get the schedule reset.

best thing for me is rules; get my sorry ass out of bed no later than 8 no matter how much it hurts, see the sun, do, keep sorry self up until at least 9 even if it's been 38 hours, and no fucking naps in the day because, as delightful as they are, they ruin it later.
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