[xRavenx]

Does anyone have any recommendations on ways to improve sleep? I usually get involved in projects or just preoccupied with things, where it's hard for me to sit still, turn off the lights, and go to sleep. However, I do want to work on this, without just relying on medication. I've been known to have problems sleeping my whole life, but maybe there's things I need to try and commit to....if anyone has ideas???

My energy level isn't good lately. I'm either really tired or wired. Everything takes so much effort. I even notice that I go through personality changes, based on poor sleep. Lately, I seem so "blank" if that makes sense, where everything is a chore.

[Greenfish77]

I just read until I feel like sleeping. Usually takes not as long as you'd expect. For me it takes around 30 minutes. Some people can watch YouTube until they get tired, but for me the light keeps me up even longer.

[liveforsummer]

My understanding is there’s huge benefit to keeping a regular sleep schedule. Go to bed same time EVERY night and wake same time EVERY morning regardless of holidays late nights etc. I’ve tried it and it helped me. Just hard to stick with it.
Hope you sleep well tonight zzzzzzzzzzz

[Daonnachd]

Originally Posted by Greenfish77

Some people can watch YouTube until they get tired, but for me the light keeps me up even longer.

...and the wavelength of light coming from the computer screen degrades the quality of sleep once you get there. It's better to read or journal. ...maybe try yoga or some other meditation. A full body scan would be relaxing.

[xRavenx]

Thanks! About the computer screen....yes, I've been told about electronics hindering sleep, or that it takes longer to experience fatigue, since the computer can be activating. I definitely have trouble with that. Youtube is bad for me. I'll watch one video, then I'll come up with a whole bunch of videos I want to watch after that, and it's hard for me to put it away when I need to.

I can definitely benefit from a regular sleep cycle. Weekends throw me off, since I usually stay up a lot later. Meditation/guided imagery sometimes helps, but it's been so long since I've tried it. I get too fidgety to stick with it, especially if I am on the hypomanic side. That being said, I know I have to get back to doing these things. Nothing works wonders, but if I am able to improve things a little bit, then I think my functioning would be higher than where it is now. I need to stay disciplined, but it really is hard.

I like to listen to talking to fall asleep. Just about anything will do, but probably those meditation talks would be best.

I know you don't want meds, but man, quetiapine is so effective. Only 25 mg knocks me out.

[xRavenx]

Originally Posted by key tones

I like to listen to talking to fall asleep. Just about anything will do, but probably those meditation talks would be best.

I know you don't want meds, but man, quetiapine is so effective. Only 25 mg knocks me out.

Thanks. I am on 400 mg quetiapine. It's effective, but takes a while to kick in for me. I'm on numerous meds, but just wondering what else is out there.

[Shazerac]

I hate to tell you but the most important part of sleeping well staying on a schedule...even on weekends. If wait until you're sleepy to go to bed you'll end up staying up late.

Get in bed and read or listen to music. This may sound ridiculous or even insulting, but you might need to consciously close your eyes. My doctor told me that once and I got in a huff. It seemed to obvious and simple. But after I thought about it, I realized I wasn't do it. Now if the tv is on I close my eyes and just listen instead of watching.

[xRavenx]

Originally Posted by Shazerac

I hate to tell you but the most important part of sleeping well staying on a schedule...even on weekends. If wait until you're sleepy to go to bed you'll end up staying up late.

Get in bed and read or listen to music. This may sound ridiculous or even insulting, but you might need to consciously close your eyes. My doctor told me that once and I got in a huff. But after I thought about it, I realized I wasn't do it. Now if the tv is on I close my eyes and just listen instead of watching.

You're not being insulting at all! The whole point of me making this thread is for me to "push" myself and learn ways to do that, so thank you for that.

[Questionable Quokka]

I go with no alcohol in the evening, no electronics screens or devices in the bedroom, some good earplugs, the right pillow and sleeping on my side (to reduce snoring and apnoea wake-ups).
Light doesn't seem to bother me, neither does temperature really. But they might be important to get right for others.

[scatterbrained04]

I found it most helpful to go to bed early at the same time every night. I go to bed at 9. Even on the weekends. It was really hard at first though. Sometimes I fall asleep right away, and other days it takes awhile. But I know if I get involved in something, then I won't get sleep.

[NatsukiKuga]

Originally Posted by scatterbrained04

I found it most helpful to go to bed early at the same time every night. I go to bed at 9. Even on the weekends. It was really hard at first though. Sometimes I fall asleep right away, and other days it takes awhile. But I know if I get involved in something, then I won't get sleep.

Surest way to push myself into mania is insufficient, irregular sleep, so I have developed a set of rules and rituals for myself. Just like your 3yo may want a story and a song and a snuggle before bedtime, and it has to be in just the right order, I'm the same way. Helps me a lot.

No coffee after 6PM
No screen time after 11
In bed by midnight, but take meds first
Turn on an unstimulating source of sound (My local NPR station plays the BBC all night).
Read from a book made of real paper until feeling the first signs of doziness
Down the book, off the light, focus on the sound, and let it carry you away

This isn't to say I don't need extra special chemical help from time to time. In the high sun of midsummer, Mister Seroquel is welcome aboard. And when crossing seven time zones to Europe, or twelve to Asia, I can only make do as I can. It's tough. Risperidone rides sidesaddle with me on those trips.

All off which is to say, I can see no perfect solution that works great for somebody else that will work for you. But perhaps out of all these ideas you might cobble together a plan that will work for you.

And if it doesn't? Heck, you got plenty other ideas to choose from!

Best of luck.

[Sunflower123]

I take medicine at night that would be too sedating during the day and I sleep all night and wake refreshed so I don't have any non-medicine advice...just wanted to wish you luck on your sleep goals.

[xRavenx]

Originally Posted by NatsukiKuga

Surest way to push myself into mania is insufficient, irregular sleep, so I have developed a set of rules and rituals for myself. Just like your 3yo may want a story and a song and a snuggle before bedtime, and it has to be in just the right order, I'm the same way. Helps me a lot.

No coffee after 6PM
No screen time after 11
In bed by midnight, but take meds first
Turn on an unstimulating source of sound (My local NPR station plays the BBC all night).
Read from a book made of real paper until feeling the first signs of doziness
Down the book, off the light, focus on the sound, and let it carry you away

This isn't to say I don't need extra special chemical help from time to time. In the high sun of midsummer, Mister Seroquel is welcome aboard. And when crossing seven time zones to Europe, or twelve to Asia, I can only make do as I can. It's tough. Risperidone rides sidesaddle with me on those trips.

All off which is to say, I can see no perfect solution that works great for somebody else that will work for you. But perhaps out of all these ideas you might cobble together a plan that will work for you.

And if it doesn't? Heck, you got plenty other ideas to choose from!

Best of luck.

Great list!! Thank you.

[SheilaKathy]

For some odd reason, imagining I am riding a horse will often put me to sleep. I don't know why. Maybe it is just using my imagination that does it. Also, this is a happy memory from my childhood, so that may have something to do with it.