Insomnia

[exe ex machina]

I've had sleeping troubles in the past, here's what I've learnt over the years..

Exercise is really important, if you're not using up your energy, your body isn't going to want to switch off (probably not an issue for the OP because of your work, but a good general rule)

Avoid computer and phone screens before you go to bed. They trick your brain into thinking its still daylight, and keeps it active that bit longer.

I find that reading in bed is a good way to switch off. It takes your mind off things, and really helps me relax.

Be careful with fans! I can't get to sleep in Summer without one, but if I have one blowing directly on me it can keep me awake. Try to have them in a position where they're not directly on you, but you can still feel the movement of air.

And avoid supermarket-bought vitamin sleeping tablets! (Swisse, Blackmores, etc.). If you're like me, you'll build a resistance to them and they won't do a thing, but you'll always feel groggy in the morning.

Another very wise post. Every single point you make. It's like we've all been there done that....resistance to sleeping pills, fans blowing on you, computer screens. I'd add radio/tv noise also gets in your brain and doesn't let your brain reach REM state.

 

[CLUBMEDhurst]

just did a good run on the treadmill followed by a 10 or so minutes on the boxing bag. Changed my bed sheets moved the fan back and downloaded a rain app on my iPad, sounds very soothing.

Keep us posted Big Sauce 21, and with a bit of luck "sweet dreams"

 

[Wildrig]

No carbs or coffee after 5. I've got a rain and waves app on my phone, works for me every time !

 

[Kermit D]

One thing that helped for me is simply watching tv in bed and just nodding off. I cant fall asleep in a quiet room because my brain wont turn off.

Yup, almost every night I line up a few Seinfeld episodes on my IQ and play them just loud enough so I can hear them and lie there listening to it. I've seen every episode so many times I know exactly what's going on. Or I'll put on something brainless like Letterman. I'm a massive insomniac and I'm usually out in the second episode. Being cold is also a really good way to make yourself tired.

 

[Kermit D]

On computer screens keeping you up, I use a program called Flux. It dims your screen at sunset from a bright white to a sort of orangey white. Some people complain about it making your screen look weird but it's very subtle and you can set it to change gradually. I never noticed it looking weird but I have noticed my eyes hurt less.
You can get it here http://justgetflux.com/
Also on sites that allow it like reddit I have it set to night mode so it's white text on a black background and that makes a big difference.

 

[FreoGirl]

I have struggled to sleep for ages. I really find it hard to 'wind down'.

I sleep better if I freeze the bedroom (hubby hates this) and if I have some noise (other than his snoring)

 

[Marlowe]

List of causes.

Poor Diet (junk food)
Stress/Worry
Caffeine
Room/Bed Temperature
Partner snoring, shenanigans, etc
Misdirected/unused energy supplies
Lack of exercise regimen

The room one is what causes me problems, especially in the summer when it gets about 20 degrees hotter in my room. In the summer I sleep almost exclusively in the living room. There's also the added incentive I tell myself, that if I stay up all night, when it's cooler, I'll be able to deal with the heat easier mostly by sleeping through it. Damn summer.

Generally I have found the cure that works best for me is just to have a big day out. If I tire myself out, I'm down like a sack of bricks. It's a cliche, or just common sense, I guess. But it works. After last year's Soundwave (twelve hours on my feet in incredibly dry weather) I came back home and slept for about three days.

 

[exe ex machina]

What's the longest you all have slept for? I always dream of a 12 hr sleep. That's how much I struggle with insomnia. Longest I can remember is like 8 hrs

 

[Big Sauce 21]

Keep us posted Big Sauce 21, and with a bit of luck "sweet dreams"

Had no problem falling asleep last night

but woke up about 5 or so times from 2am onwards. Guess it's a start

 

[Jack Stevens]

On computer screens keeping you up, I use a program called Flux. It dims your screen at sunset from a bright white to a sort of orangey white. Some people complain about it making your screen look weird but it's very subtle and you can set it to change gradually. I never noticed it looking weird but I have noticed my eyes hurt less.
You can get it here http://justgetflux.com/
Also on sites that allow it like reddit I have it set to night mode so it's white text on a black background and that makes a big difference.

I just installed Flux, think I'll give it a week or so and see how I go! Thanks for posting about it.

 

[Big Sauce 21]

Slept all through last night. felt goooooodd in the morning

 

[tigers_of_old_08]

Slept all through last night. felt goooooodd in the morning

What do you put that down to? Was there any significant change you made that lead to that improvement?

 

[tigers_of_old_08]

That's great. What do you put that down to? Was there any significant change you made that lead to that improvement?

 

[Big Sauce 21]

What do you put that down to? Was there any significant change you made that lead to that improvement?

I'd have to say the exercise. I've dropped 5kg as well so I'm very happy at the moment.

 

[cartwright]

What's the longest you all have slept for? I always dream of a 12 hr sleep. That's how much I struggle with insomnia. Longest I can remember is like 8 hrs

me too. If I can sleep in until 7.30am Saturday morning, I will be stoked. This week has been shocking, 5hrs of broken sleep pretty much every night.

 

[exe ex machina]

me too. If I can sleep in until 7.30am Saturday morning, I will be stoked. This week has been shocking, 5hrs of broken sleep pretty much every night.

Thats because youre in love

But yeah i totally sympathize as its the same saga here

me too. If I can sleep in until 7.30am Saturday morning, I will be stoked. This week has been shocking, 5hrs of broken sleep pretty much every night.

 

[cartwright]

Thats because youre in love

But yeah i totally sympathize as its the same saga here

haha. Yeah, very frustrating. Makes work a blast.

 

[MinerBoy]

Juddsablue also mentions a few other important things...

avoid a junk food diet.

keep your room cool, dont be hot/warm lying in bed.

Damn wives and their 50 blankets. I end up on top of the covers even in the middle of winter.

 

[exe ex machina]

Damn wives and their 50 blankets. I end up on top of the covers even in the middle of winter.

And the constant demand for a spooning doesn't help especially when she's hot blooded type gives off a lot of body heat

 

[Run n Spread]

I have struggled to sleep for ages. I really find it hard to 'wind down'.

I sleep better if I freeze the bedroom (hubby hates this) and if I have some noise (other than his snoring)

Damn wives and their 50 blankets. I end up on top of the covers even in the middle of winter.

And the constant demand for a spooning doesn't help especially when she's hot blooded type gives off a lot of body heat

Separate rooms is the answer here.

 

[Run n Spread]

Been up at 3-4 o'clock a few times the last week. Don't know whether just to get up or go back to sleep and feel really lethargic in the mornings. One of those really annoying times to get up at.

 

[nicky]

2 things that help me get to sleep......

I spray transdermal magnesium over me then have a shower to wash it off (needs about 20 mins to absorb) - look up the symptoms of magnesium deficiency...

the 2nd thing is have a teaspoon of raw honey before you go to bed.

 

[karencatsfan]

Was going to say there's something about honey before bed that sends me straight to sleep, works a treat.

Definitelly no caffeine after midday for me, I'm too sensitive to it.

I consider 7hrs a great nights sleep these days. Any longer would be fantastic, but just can't do it.

 

[cartwright]

2 things that help me get to sleep......

I spray transdermal magnesium over me then have a shower to wash it off (needs about 20 mins to absorb) - look up the symptoms of magnesium deficiency...

the 2nd thing is have a teaspoon of raw honey before you go to bed.

I love magnesium - haven't been taking it at night lately and noticed degraded sleep. Back on it the last few nights, and much better. I do need to get the spray rather than tablet form though.

 

[nicky]

I love magnesium - haven't been taking it at night lately and noticed degraded sleep. Back on it the last few nights, and much better. I do need to get the spray rather than tablet form though.

I recommend this brand that i am using. It costs around $30 and i've been having about 20 sprays per day for nearly two months and it still feels full. I can see it easily lasting 12 months.