[Rino]

I've had sleep issues on and off for a good chunk of my life. The problem consists of not being able to fall asleep when I want to or not going to sleep at all. As a lot of you know, it's incredibly frustrating! I've been taking a 3 mg's of melatonin on and off for a few years and it works some of the time. Just recently, I started taking 10 mg's of melatonin and i find that it works better. I told my therapist this and he said I probably shouldn't continue this. He had reasons why but I can't remember. My therapist did mention that I could stay awake for 24 hours and that could reset my sleeping schedule or whatever. I guess my question is - how do you cope with insomnia or what do you do to sleep a little better?

[CANDC]

Hi Rino, sorry you are having sleep problems.

First aid can be just to get through the thoughts without acting. One thing I try is a breathing exercise to focus on breath instead of fighting with the thoughts.

Breathing exercise with natural breathing do not force.
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.

In the meantime, lifestyle changes can give a little boost. Here are some of the things that help me. I have to watch what I eat because foods I eat can stabilize my moods or exaggerate them. A high protein low carb diet with snacks or meals every 3-4 hours will over time reduce my swings. I also avoid alcohol and recreational drugs because those can really increase depression. If needed you could seek help for withdrawing from self medicating with increase in meds.

Other lifestyle changes that help me are doing yoga, exercises, mindfulness, calm music, and being active on Psych Central.

[Rino]

Since i'm replying to your post at 4:07 am, you probably could guess that I can't sleep. I'll try and do the things you mention and see if that'll make a difference.

[IrisBloom]

Hi, Rino. I've found that it's important to stay away from foods that are stimulating in the evening. Caffeine and sweets being what affect me most. Also I found that I sleep better if I don't eat anything within 2-3 hours before bed. You might also want to try some relaxation techniques or meditation.

[Rino]

Thanks for the tips, IrisBloom! My psychiatrist has told me to try and avoid caffeine hours before going to bed since caffeine does stay in your system 7-8 hours. I just don't know if I could do that!

[RTerroni]

I know how you feel I have been having sleeping problems recently as well. I think in particular before I have something big to do the next day. I was supposed to do something with someone today but after I didn't really sleep well last night (maybe 2 hours of sleep at most) I told the person that I couldn't do it today but may try for tomorrow if I can sleep well tonight.