[klif74]

i need people you have insomnia and and have tips to go to sleep withou pils
please
Sorry for my beginner's English

[kaliope]

hi kilf
i had major problems with insomnia and no sleep aid would work. what i discovered was that i was HIGHLY sensitive to caffiene and other energy type products. if i had anything in the afternoon i would be up till 4am. so i only have my one cup of coffee in the morning and now i can go to bed by midnight. the earlier i finish my cup the earlier i can go to sleep. i need at least 12 hours for it to leave my system. even b vitamins and ginsing will keep me up so i cant have those either. i hope this helps. welcome to psych central. you will find we have several forums where you can post about your concerns and receive feedback from other members. you will get a lot of support here. again, welcome

[CANDC]

KLI74 welcome to Psych Central. Kaliope had good ideas. Sorry to hear you are having trouble sleeping.

Another thing that helps me is quiet music and breathing.

I start sitting up with lights off until I feel a little drowsy after doing this breathing exercise
using a very natural belly breath.

Breathing exercise
If you are feeling very anxious or angry or just want to calm down, you can try a breathing exercise that takes the attention away from the trigger of anxiety to a simple tool of counting breaths.

Find a comfortable position seated or laying down. Begin to relax your breathing. Silently count 1 on the inhale, and two on the exhale. Then silently count 3 on the inhale and 4 on the exhale. Continue up to 10 or until you lose the count then return to one. No judgement. I sometimes end up at 18 then smile and return to 1. The idea is to focus on the breath and the counting and not get sucked into the anxiety or anger trigger. Also works to quiet the mind.

when you are drowsy, go to bed and continue breathing exercise if needed.

Here are a couple articles about sleeping that may be of interest.
The First Line of Treatment for Insomnia That?ll Surprise You | Psych Central

14 Strategies for Sleeping Better | Psych Central

[klif74]

"and now i can go to bed by midnight,* it's hard ,
i know If you go back to bed and still can't fall asleep, get out of bed again.
until you think you can fall asleep this may create a vicious cycle of poor sleep.

[monkeybrains21]

I find chamomile tea helps, as well as lavender scented lotions, soap, or shampoos. I'm a have to sleep with TV on so antiques roadshow puts me out. I thinks it's the quite slow way they talk.

[HappyAsAKite]

I had troubles going to sleep tonight, it was frustrating