Insomnia
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I feel for you! I have periods of insomnia regularly. Theres some herbs you can try but consult with your doctor first. Valerian seems to relax some, chamomile too, even supplementing with GABA or melatonin has improved life for some.
Again, consult your doctor maybe he can help you!
Again, consult your doctor maybe he can help you!
I've heard Valerian tea is good, but I've been cautious about trying it. My psychiatrist talks about GABA a lot, but I don't know how to naturally raise it. I didn't know there was a GABA supplement you can take. I was going to try melatonin but I read some negative things about it mixing with antidepressants online. Chamomile tea sometimes works and sometimes does nothing, even after steeping it for 7 minutes.
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Centered- I feel you. Insomnia is tough stuff. Couple things that have really, really helped me:
1.) On youtube there are sleep/dream music selections. Type in "8 hours of sleep music." I leave my laptop on my nightstand and the music softly plays as I drift off. Really helps with better thoughts and reducing anxiety.
2.) A fan blowing helps me too.
3.) In my experience melatonin has helped. The key for me is to take it early. If I go to bed at 10 I take it at 9:15 or so.
1.) On youtube there are sleep/dream music selections. Type in "8 hours of sleep music." I leave my laptop on my nightstand and the music softly plays as I drift off. Really helps with better thoughts and reducing anxiety.
2.) A fan blowing helps me too.
3.) In my experience melatonin has helped. The key for me is to take it early. If I go to bed at 10 I take it at 9:15 or so.
I'd rather not use the laptop for music since the blue light supposedly keeps you awake. My husband falls asleep with his tablet on, and I sometimes wonder if that blue light is contributing to my insomnia. I also tend to look at my cell phone and read from there in bed and that also contributes to the blue light insomnia thing.
I like your idea of the fan blowing for some relaxing white noise.
I've heard that melatonin is helpful but I read something online about it that caused me not to take it. I don't recall exactly what I read but I think it was something about taking it while on an antidepressant. I'm glad it helps you, though.
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If I take a little extra meds, it goes right away.
I'm sorry you're struggling with this, Centered.
I sure hope it goes away soon..
I sure hope it goes away soon..
Thanks for sharing it with us.
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Rather I've had trouble falling asleep because my mind just won't stop. It's been bringing up all the painful things from the past that I'd been turning to alcohol to avoid thinking about. Or else it turns to fantasy to feel good and avoid letting the painful thoughts come up. Either way I'm WIDE awake. It's one of the hardest parts of sobriety for me because I just want those thoughts to stop and alcohol always killed em.
I agree. Alcohol stopped the thinking. Sometimes I feel like saying, "God please shut off my mind!!"
Going to start trying a few things:
No caffeine or sugar past 4pm
Stay out of the bed once I'm up in the morning (that's hard since it's where I usually relax.. going to have to bring the laptop to the living room lol outside my comfort zone)
Read or write for an hour before bed
Make up my mind to sleep once I'm in bed
No caffeine or sugar past 4pm
Stay out of the bed once I'm up in the morning (that's hard since it's where I usually relax.. going to have to bring the laptop to the living room lol outside my comfort zone)
Read or write for an hour before bed
Make up my mind to sleep once I'm in bed
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So very sorry you're dealing with this, Centered. Difficulty with sleep for 4 years. After detox, practically NO sleep for over two months. I was an absolute mess. And when you lie down, but your head won't stop thinking, worrying, etc.,......ugh.
I'm not a fan of Ambien. It didn't work well for me; I was even afraid I might be developing an addiction. It can also be hard to get because it is a controlled substance.
I'm not a fan of Ambien. It didn't work well for me; I was even afraid I might be developing an addiction. It can also be hard to get because it is a controlled substance.
I finally went to a dr. and asked for Trazodone (it had been advised by another dr.) It's an ant-depressant (but not a very good one), but one of the side effects is pronounced drowsiness. I started taking it and slept right away - although one doesn't go from 0 to 90 right away, lol. Took 2 or 3 nights to "adjust." I tried all of the "natural" stuff too. Sometimes you just need some extra help.
I hope you get relief soon.
I hope you get relief soon.
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We finally ran out of things to try. The best for getting to sleep is seroquel, an anti psychotic. Problem is, I feel awful when I wake up for about an hour. And this is on 25mg. I'm quartering 200mg pills then halving those. We started on 200mg and it just knocked me out and I felt horrible for 24 hours.
So I only take that on weekends. The rest of the time I just deal with it.
I also have RLS. Average time to fall asleep is 1-2 hours. sometimes its 3-4. I'm at 11.5 months sober.
But you know what, I still feel better than I did when I was hungover all morning, every day.
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Don't have much advice apart from what others said. Getting exercise in the day, whatever you can manage, helps. Also, hot milk with a spoon of honey. I'm serious, its the dogs bollocks. Full of tryptophan and melatonin.
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I think perhaps I am not being honest with myself about what baggage I still have that some family living amends from this summer brought up from my subconscious. My decks are clear for the most part with daily stuff, but not with that heavier stuff. Any suggestions?
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I used to have a small bowl of cereal if I couldn't sleep. I'll try that again. I'm going to look up which foods are good sources of tryptophan and melotonin, like the milk idea.
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one other kicker with lack of sleep i read about just yest how high cortisol can cause insomnia then insomnia can cause low serotonin and depresson and also how yoru receptors for serotonin get screwed up etc.. then this can cause cortisol.... so it s a cycle then it can take 7 days of good sleep for your to normalize back its like Oh great seriously? i dont recall the last time i got 7 solid nights rest!!(@!*
Yes I completely agree; I think I have adrenal fatigue although western medical doctors don't believe that's a true diagnosis so I don't know because my doctor won't refer me to an endocrinologist to get my hormones tested. I need to find a new doctor. I completely agree that my cortisol levels are screwed up. I can be drop dead tired at 10-10:30 but when 11:00 hits, I get an energy hit and I am wide awake. Also my husband noticed I seem to crash energy wise late afternoon, and that's another cortisol symptom.
I did not know about the cortisol-depression link but that makes a lot of sense. I do feel like my depression is worsening the more the insomnia is continuing. Wow a full 7 days of sleep to reset things?! Yikes.
so anyhow with all that being said I started to realize why i'm such a mess. they gave tips tho.
shut off all tv no unnatural light try and relax etc.. all this when going to bed. I guess that all sounds good but tell that to my 6 kids *sigh*.
shut off all tv no unnatural light try and relax etc.. all this when going to bed. I guess that all sounds good but tell that to my 6 kids *sigh*.
Really good point to bring up, Mike.
I think perhaps I am not being honest with myself about what baggage I still have that some family living amends from this summer brought up from my subconscious. My decks are clear for the most part with daily stuff, but not with that heavier stuff. Any suggestions?
I think perhaps I am not being honest with myself about what baggage I still have that some family living amends from this summer brought up from my subconscious. My decks are clear for the most part with daily stuff, but not with that heavier stuff. Any suggestions?
Your sponsor may be able to help pick out anything else that might be blocking you.
Best wishes
Actually, in early sobriety I found my decks were pretty clear most days, of the daily stuff. It was the heavy stuff from the past that stopped me sleeping, the things I did, the people I was afraid to face. I knew I had no chance if I tried to just bury that stuff. As I recall you have already done a huge amount in this area. Maybe there are just some loose ends?
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