[Lone Pyromancer]

I'm having some difficulties falling asleep at night, I just feel so restless and I can't sleep at all. Any suggestions for making sleeping easier (other than taking pills) would be greatly appreciated.

[caressofsteel]

I've recently started having the same problem. Like you, I'm trying to avoid any strong sleeping aides as I know I'll become dependent. I've tried a melatonin supplement recently and it helped a little, but I continue to wake up two or three times a night and have difficulty getting back to sleep. I tried cutting down on caffeine and don't drink any in the evenings. Hope you find some relief soon!

[lilithmoon]

warm milk, hot bath, find something boring to do..like reading an uninteresting book...

[Thunder Bow]

Avoid computer and texting on any device one hour before bed time. No TV.

[Rohag]

Hello, Lone Pyromancer. I have not found a complete answer to my "primary insomnia," but here's what works relatively well for me:

• Establishing and maintaining a bedtime ritual. After a while the details of the ritual begin to act as subconscious cues easing you into sleep mode.

• Using a gently-intrusive background distraction to take my mind off the process of falling asleep. For this I do something definitely not recommended -- we put the TV on a sleep timer tuned into light programming (not too interesting, not too boring). Doctors usually tell you to only use your bed for sleeping, and that's great if it works for you. It didn't work for me; I would lie awake ruminating. Through trial-and-error I've found the light programming in the background is just enough to take my mind off of falling asleep (the more I think about sleeping, the less I sleep) and distract me from the kind of subjects that lead to unhelpful rumination.

[Perna]

I sometimes have trouble with anxious thoughts and I get up and note them. Choosing to work on those problems the next day often relieves any residual stress or fears for a bit (money problems for example). When I acknowledge my anxieties and worries and declare them "helpful" (like dreams), just my change in attitude can give me a greater feeling of comfort and control.

With general restlessness, I have found that often I have to get up in the middle of the night and, after a bit, that I have to go to the bathroom and that relieves the restlessness I would look at your individual habits and what your body may be telling you with its restlessness. If you are not doing anything physical at all during the day, being cooped up in the house or work and/or just working on the computer or watching TV, etc., it could be your body is craving to move, get more activity. Think of dogs that have their limbs jerk and otherwise look like they are running in their sleep? The body has its needs and it often does not listen, is not dependent on what our "heads" are doing.

[reesecups]

Originally Posted by Rohag

Hello, Lone Pyromancer. I have not found a complete answer to my "primary insomnia," but here's what works relatively well for me:

• Establishing and maintaining a bedtime ritual. After a while the details of the ritual begin to act as subconscious cues easing you into sleep mode.

• Using a gently-intrusive background distraction to take my mind off the process of falling asleep. For this I do something definitely not recommended -- we put the TV on a sleep timer tuned into light programming (not too interesting, not too boring). Doctors usually tell you to only use your bed for sleeping, and that's great if it works for you. It didn't work for me; I would lie awake ruminating. Through trial-and-error I've found the light programming in the background is just enough to take my mind off of falling asleep (the more I think about sleeping, the less I sleep) and distract me from the kind of subjects that lead to unhelpful rumination.

This is what I do. Even though I medicate for sleep, I still have problems and so at bedtime, I turn on comedy reruns that I can focus on a little, but don't necessarily watch, because I know the show. I set my sleep timer too. Occasionally, I have to turn it back on a few times a night when I wake up.

A bedtime routine...snack, hot shower definitely has helped.

[IndieVisible]

For some of us most meds don't even work so for me forget about natural stuff. When I can't shut off my brain, not even 300mg of tazodone knocks me out, all it does is make me yawn a lot as I stay awake all nite. About the only thing that works for me is bezos or ambian. But certainly not every one has as much trouble as I do. It always takes me 3 to 7 hours to fall asleep if I ever do. And once I do I get up 3 to 4 times. So I'm afraid there are no natural supplements for me. If you find some that work for you, that's GREAT! I'm truly happy for you. I guess it all depends how serious we have insomnia. I have it every nite.

[FaithlessCat]

I use a combination of listening to calming 'white noise ' ( thunderstorms, rain, waves) on my Ipod and counting backwards from 100 over and over. My T told me when I had PND insomnia, that when I wake during the night I should I get up and do a really horrible job like cleaning the bathroom or oven because after a few nights your body will remind your brain that you really really dont want to be having to clean in the middle of the night.

[Kaboodle]

I have trouble falling asleep, also.

Here are some of the things that I do...

1. I always shower in the evening, usually around 8-8:30. This gets you in the mindset that it's 'bedtime.'
2. As someone said, do not stay on the computer or device until it's time to go to bed.
3. If my anxiety level is too high, I'll watch a 'comforting' show w/o drama. Pick something that works for you. For me, it's silly stuff like I Dream of Jeannie, Andy Griffith, etc. Avoid the news.
4. I count backwards from 100 slowly. If you are concentrating on counting, your brain can't think of other things. Inhale deeply on 100, exhale slowly thinking sleeeeeeep, inhale slowly on 99, exhale slowly on sleeeeeeep, etc.
5. Aromatherapy at bedtime. A pleasant fragrance whether it be body powder, cologne, lotion or whatever. Just a small amount where you can detect the fragrance while in bed.
6. Activity through the day. We have a large yard and part of it gets mowed with the push mower. Amazingly, on the days I mow the lawn, I have the least trouble sleeping that night. I plan on mowing tomorrow afternoon.
7. Read something pleasant for 15-20 mins, even if it's just a magazine.
8. Get up earlier if possible.

Hope this helps. Good Luck!

[healingme4me]

Originally Posted by Lone Pyromancer

I'm having some difficulties falling asleep at night, I just feel so restless and I can't sleep at all. Any suggestions for making sleeping easier (other than taking pills) would be greatly appreciated.

Journaling to the point of knowing what is leaving your mind so restless, at night.

The other suggestions, sound nice.

Hope you find something that works for you. Insomnia for many, is a lifelong struggle. How long have you had it?

[reesecups]

A lot of people have had a lot of good ideas on this thread. Personally, I gave up prescription meds for sleep because I was on 400mg of Trazodone and 20mg of Ambien a night, but was still waking up because eventually, anything you take will build a tolerance in your system.

I take a hot shower right before bed and use Lavender as aromatherapy, because it's supposed to be calming. I gave up caffeine so that is no longer an issue. I do medicate with marijuana to sleep. Right now it works for me, but, again, I have to think sometime eventually, I'll keep building a tolerance for it and have to continuously increase the dose. So this may be something a lot of people may not try. Along with the fact that it is illegal still in many states.

I've suffered with insomnia for the past 35 years. I really empathize with anyone having to deal with it. Good luck.

[Kaboodle]

One more thing for insomnia...

Inositol powder. I order it from Vitacost and use 1/4 tsp in a glass of milk, small bowl of cereal. Stir it in and you can't even detect it. It's tasteless.

It can be used in higher doese for other purposes.

Do some googling on it.

[Lone Pyromancer]

Originally Posted by Rohag

Hello, Lone Pyromancer. I have not found a complete answer to my "primary insomnia," but here's what works relatively well for me:

• Establishing and maintaining a bedtime ritual. After a while the details of the ritual begin to act as subconscious cues easing you into sleep mode.

• Using a gently-intrusive background distraction to take my mind off the process of falling asleep. For this I do something definitely not recommended -- we put the TV on a sleep timer tuned into light programming (not too interesting, not too boring). Doctors usually tell you to only use your bed for sleeping, and that's great if it works for you. It didn't work for me; I would lie awake ruminating. Through trial-and-error I've found the light programming in the background is just enough to take my mind off of falling asleep (the more I think about sleeping, the less I sleep) and distract me from the kind of subjects that lead to unhelpful rumination.

Thank you very much for this, I hadn't really thought of that! I'll definitely try using bed-time rituals and turning on the TV before I go to sleep. Hopefully it will help.

[Lone Pyromancer]

Originally Posted by IndieVisible

For some of us most meds don't even work so for me forget about natural stuff. When I can't shut off my brain, not even 300mg of tazodone knocks me out, all it does is make me yawn a lot as I stay awake all nite. About the only thing that works for me is bezos or ambian. But certainly not every one has as much trouble as I do. It always takes me 3 to 7 hours to fall asleep if I ever do. And once I do I get up 3 to 4 times. So I'm afraid there are no natural supplements for me. If you find some that work for you, that's GREAT! I'm truly happy for you. I guess it all depends how serious we have insomnia. I have it every nite.

I'm sorry to hear that your insomnia is that bad. My insomnia has never been quite that bad, I do have it every night but it usually takes only around 2-4 hours for me to fall asleep. I haven't tried sleeping pills yet, though, because I don't want to become dependent on them.

[Lone Pyromancer]

Originally Posted by Kaboodle

I have trouble falling asleep, also.

Here are some of the things that I do...

1. I always shower in the evening, usually around 8-8:30. This gets you in the mindset that it's 'bedtime.'
2. As someone said, do not stay on the computer or device until it's time to go to bed.
3. If my anxiety level is too high, I'll watch a 'comforting' show w/o drama. Pick something that works for you. For me, it's silly stuff like I Dream of Jeannie, Andy Griffith, etc. Avoid the news.
4. I count backwards from 100 slowly. If you are concentrating on counting, your brain can't think of other things. Inhale deeply on 100, exhale slowly thinking sleeeeeeep, inhale slowly on 99, exhale slowly on sleeeeeeep, etc.
5. Aromatherapy at bedtime. A pleasant fragrance whether it be body powder, cologne, lotion or whatever. Just a small amount where you can detect the fragrance while in bed.
6. Activity through the day. We have a large yard and part of it gets mowed with the push mower. Amazingly, on the days I mow the lawn, I have the least trouble sleeping that night. I plan on mowing tomorrow afternoon.
7. Read something pleasant for 15-20 mins, even if it's just a magazine.
8. Get up earlier if possible.

Hope this helps. Good Luck!

Thanks for all of the suggestions! After reading what everyone had to say on here, I definitely need to make a few changes such as cutting out the technology before bed and being more active during the day. I'm also going to try showering in the evening and using aromatherapy as you suggested. Thanks again!

[Lone Pyromancer]

Originally Posted by reesecups

A lot of people have had a lot of good ideas on this thread. Personally, I gave up prescription meds for sleep because I was on 400mg of Trazodone and 20mg of Ambien a night, but was still waking up because eventually, anything you take will build a tolerance in your system.

I take a hot shower right before bed and use Lavender as aromatherapy, because it's supposed to be calming. I gave up caffeine so that is no longer an issue. I do medicate with marijuana to sleep. Right now it works for me, but, again, I have to think sometime eventually, I'll keep building a tolerance for it and have to continuously increase the dose. So this may be something a lot of people may not try. Along with the fact that it is illegal still in many states.

I've suffered with insomnia for the past 35 years. I really empathize with anyone having to deal with it. Good luck.

That's the exact reason why I don't want to be medicated for my insomnia: I'd eventually just build up an immunity to anything I take. I'll probably just start taking hot showers and using aromatherapy as you suggested, hopefully it will help. Thank you for your input, and good luck dealing with your own insomnia as well.

[reesecups]

Originally Posted by Lone Pyromancer

That's the exact reason why I don't want to be medicated for my insomnia: I'd eventually just build up an immunity to anything I take. I'll probably just start taking hot showers and using aromatherapy as you suggested, hopefully it will help. Thank you for your input, and good luck dealing with your own insomnia as well.

My GP does not like the idea of taking any medication for sleep. She believes it may knock you out, but the sleep isn't 'natural' and does not benefit you as much. I have yet to get to the point, if I ever can, of being able to do this. I think it's just been too many years of problems with sleeping, before and after taking meds. Good luck.