Coping with Insomnia

[historyteach]

Ok, you've got insomnia. Now, what do you do?
Well, before you go running to the doctor for a pill, try these coping skills. Changing our daily routines and what we do getting ready to go to bed can make a difference in getting a good night's sleep. And, if it doesn't, well, the doc is still there.

Coping skills

No matter what your age, insomnia usually is treatable. The key often lies in changes to your routine during the day and when you go to bed. Try these tips:

Stick to a schedule. Keep your bedtime and wake time on a constant schedule.

Limit your time in bed. Too much time in bed can promote shallow, unrestful sleep. Try to cut the time you spend in bed by one hour a night for two weeks to see if it helps you sleep.

Avoid trying to sleep. The harder you try, the more awake you'll become.

Read or watch television until you become very drowsy, then go to bed to sleep. Get up in the morning at the same time as usual.

Hide the bedroom clocks. Set your alarm so that you know when to get up, but then hide all clocks in your bedroom. The less you know what time it is at night, the better you'll sleep.

Exercise and stay active. Get at least 20 to 30 minutes of vigorous exercise daily, preferably at least five to six hours before bedtime.

Avoid or limit caffeine, alcohol and nicotine. Caffeine after lunchtime and using nicotine can keep you from falling asleep at night. Alcohol, while it may initially make you feel sleepy, can cause unrestful sleep and frequent awakenings.

Reset your body's clock. If you fall asleep too early and then wake up too early, use light to push back your internal clock. During times of the year when it's light outside in the evenings, go outside for 30 minutes or obtain light via a medical-grade light box.

Check your medications. If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of over-the-counter products to see if they contain caffeine or other stimulants, such as pseudoephedrine.

Don't put up with pain. If a painful condition bothers you, make sure the pain reliever you take is effective enough to control your pain while you're sleeping.

Find ways to relax. A warm bath or light snack before bedtime may help prepare you for sleep. Having your partner give you a massage also may help relax you.

Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than an hour and don't nap after 3 p.m.

Minimize sleep interruptions. Close your bedroom door or create a subtle background noise, such as a running fan, to help drown out other noises.

Keep your bedroom temperature comfortable, usually cooler than during the day. Drink less before bedtime so that you won't have to go to the toilet as often.

After you've tried these for a few days, come back, and let us know how it goes.

I've limited my time in bed, if I cannot fall asleep; and made myself stay up later to avoid going to sleep too early. I've stopped taking naps, (usually, hehehe). and keep my bedroom cool. I have no caffine after 2 PM and have a cup of decaf Celestial Seasons Tension Tamer tea for my nightly ritual prior to bed. It lets my body know that it's time to settle down and get ready for bed. All of these things have contributed to my sleeping better.

What do you do to help you sleep?

Shalom!

[GiveLove]

Hi historyteach,

Thanks for this excellent wrap-up of things to try! I have had a lifelong problem with insomnia, which only started getting worse as I reached the fringes of perimenopause (yuck!!) On your list are some of the things I do, and they've really helped.

A couple of other things in my toolkit are these:

--I don't read or watch anything stimulating (upsetting, energizing, sad, violent) within an hour of bedtime

--I take a couple of calcium tablets an hour before bed. For women especially, this is a good time to catch up on any calcium deficiency you may have from your day's food intake. It's relaxing too.

--I found a dual-release melatonin (from Swanson Vitamins): one part of it is instantly accessible, and one part kicks in 3-4 hours later, to help keep you asleep. I don't use it often, but when I do, it's a really good way to get a good night's sleep.

--A small, high-carbohydrate snack about a half-hour before bedtime has helped me. Complex carbohydrates have proven to slow down your mind (witness what happens a half-hour after you have a plate of pasta for lunch!) Avoid protein, which stimulates your mind, stick with something like crackers or a piece of toast.

--I got a little white noise machine, which makes this neutral hum all night, helping mask those noises that used to wake me up (fridge turning on, etc.)

Anyway.......thanks SO much for this sticky!

[desi6845]

Givelove,
I take Melatonin but didnt know they offered a time released version. Can you tell me where to find this?
Also, I drink a cup of Sleepy Time Celestial tea with honey and lemon after a long hot bath.
I feel SOOOO much better in the morning compared to when I was drinking.
God I am thankful I am sober!!!
Desi

[historyteach]

My night time ritual includes Celestial Seasons Tension Tamer tea,
and reading here on SR!

Shalom!

[FreeinMilwaukee]

Thanks for the information. I stopped drinking just after Christmas last year and have had terrible insomnia since. Falling asleep is the hardest part, though shallow sleep also has given me problems. Those teas sound good. A bedtime ritual is a great idea! It usually takes me about 2 hours to fall asleep so I'm very tempted to work or do something that is stimulating after becoming bored with trying to sleep. Of course, that only delays the onset of sleep and results in very short periods of rest in between days - about 4 to 6 hours.