Chronic Insomnia....Help.

[OhioChick]

Does anyone have any non-medicinal ideas for dealing with insomnia? With all of the stress of life lately, as well as other issues, I just can't sleep much. Getting about 4 hrs/night for months and months just isn't cutting it. I feel like a walking zombie.

I've tried relaxation CD's to no avail, usually just watch the television until I fall asleep. If I don't have the television on....my mind wanders to all the stressors in life and sleep never comes. :(

I discontinued all drinks containing caffeine a very long time ago.

Any ideas?

[Kind of Blue]

1. A strong cup of chamomile tea

does the trick for me. Maybe part of your answer is the peace of mind thing when you're not busy. So I suggest meditating or thinking really good thoughts, actively being involved in calming your mind. I like White Light Meditation when under stress, there are so many types that can help. Also exercising during some part of the day really, really helps. My husband often watches TV to sleep, TCM Always knocks him out cold :)

[OhioChick]

2. Thanks for your response....

Excuse my ignorance, but what is "White Light Meditation?"

I'd love to learn how to meditate. (I feel sort of silly that I don't know how) :)

Are there any good books/sites out there explaining the process?

Thank you for your response and time. :)

PS...I'll try the Chamomile tea.

[LaurenG]

6. There are many types of meditation but the basic premise is to get your mind to stop

"talking."
Here is a simple meditation to help with relaxation.

1.
Sit quietly in a comfortable position.
2.
Close your eyes.
3.
Deeply relax all your muscles,
beginning at your feet and progressing up to your face.
Keep them relaxed.
4.
Breathe through your nose.
Become aware of your breathing.
As you breathe out, say the word, "one"*,
silently to yourself. For example,
breathe in ... out, "one",- in .. out, "one", etc.
Breathe easily and naturally.
5.
Continue for 10 to 20 minutes.
You may open your eyes to check the time, but do not use an alarm.
When you finish, sit quietly for several minutes,
at first with your eyes closed and later with your eyes opened.
Do not stand up for a few minutes.
6.
Do not worry about whether you are successful
in achieving a deep level of relaxation.
Maintain a passive attitude and permit relaxation to occur at its own pace.
When distracting thoughts occur,
try to ignore them by not dwelling upon them
and return to repeating "one."
With practice, the response should come with little effort.
Practice the technique once or twice daily,
but not within two hours after any meal,
since the digestive processes seem to interfere with
the elicitation of the Relaxation Response.

This is from Herbert Benson's website
http://relaxationresponse.org/steps/

[Why Syzygy]

11. This reminds me of something

I learned to do a couple of years ago. It's not exactly meditation, but it's fast.
After I'm in bed, I simply exhale heavily. Sometimes sigh, or if especially tense, it's more of a moan.
The inhale naturally follows. I continue to exhale/sigh deeply until all the tension is released.

I love this song posted by Kind of Blue >
http://www.democraticunderground.com/discuss/duboard.php?az=view_all&address=245x88244
Direct link to song >
http://vimeo.com/moogaloop.swf?clip_id=2539741

It has helped me fall asleep a few times. Maybe the progressive instruments being added :shrug:
I find it comforting, in any case.

[OhioChick]

21. I'll try listening to these, as well.

Thank you for taking the time to post them. :)

[Why Syzygy]

38. You're so kind

to reply to each and every one of us.

I read your reply about FMS. Don't know if you're aware of it, put part of the syndrome is insomnia.
I've found that mine is much worse when I'm not sleeping. That's probably understandable.

I forgot to mention that I've increased vitamin D. There are other threads here and in the Health forum which discuss it. It hasn't regulated my sleep habits. But, I am sleeping more deeply and refreshingly.

Try the deep sighing, if nothing else works for you. Besides ridding your body of pent up carbon dioxide, it serves as a mini meditation because it brings your focus to the breath.

Hope you get some sleep!

[OhioChick]

47. Thanks for getting back to me again.

When I have a problem and ask advice about it, I like addressing everyone who took the time out to write to me to offer their ideas. Many could just have ignored my insomnia issue, but didn't. I now have a wealth of information on this thread that I can take turns trying out. :)

I do know that FMS and insomnia go hand in hand. I'm still somewhat not completely convinced (as my physician is) about my diagnosis 15+ years ago. It was following a very awful virus...whereas I couldn't sleep. This illness dragged on for a few weeks and I lost quite a bit of sleep. Shortly thereafter, my body began to hurt and then my FMS diagnosis. It's odd....when I sleep well for a month or more, nothing hurts and I have no symptoms of FMS. When I lack sleep for an extended period.....I feel it. :(

I'll try the deep sighing until I get can used to meditation for now. I also use these breathing exercises for stress that I found online. (Breathe in through the nose for x-amount of seconds and exhale through your mouth for x-amount of seconds)

Thank you again. I'm overwhelmed at the kindness and generosity of everyone here with their ideas and suggestions. There are many wonderful people (including yourself) in this forum. :hug:

[alterfurz]

53. variation on post #11

Lying in bed, deep breathe/exale 20 cycles (keep count), and on the 20th hold your breath as long as you can. Repeat as necessary. Sounds simple, but by 3 rounds (or less) you should feel less stressed, and begin to lose count/fall asleep by 5! Hope this helps!

[OhioChick]

20. Thank you for posting this....

I'm going to try them all. :)

[Kind of Blue]

7. Oh, please don't feel silly :)

It took me forever to find one that really helped and you'll probably discover several that you like. I'm gonna PEM the White Light Meditation. For me it's really good for resting the mind immediately and over-all a feeling of well-being.

MagickMuffin shared this site a little while ago http://www.democraticunderground.com/discuss/duboard.php?az=view_all&address=245x88375
and they do have a meditation group sharing different paths http://www.spiritualforums.com/vb/forumdisplay.php?f=12 The forum seems very active.

The meditation that fully clicked for me was a Gnostic Web course (free) at http://www.gnosticweb.com/meditation-course. The classes are 2 months-long and conducted through downloading the video instructions and, of course, a forum on the practices with people at various stages.

Before learning how to meditate, I used to practice EFT (emotional freedom technique). Here's a link to a video explaining the process/testimonials http://www.emofree.com/splash/video_popup.asp. EFT really helped me with the process of self-acceptance, love, and forgiveness.

I'm sending and requesting that you be directed to the right method for you to clear away all the issues related to the insomnia. And maybe one day you'll see it as a blessing that helped on your path in life. Amen. :hug:

[OhioChick]

22. You're a wealth of information...

You've given me much to check into and try. I really appreciate it. You're like an angel. Thank you and Bless You. :hug:

[southerncrone]

3. These help me.

Valerian
Kava Kava
Melatonin

I don't think you should take the Valerian & Kava Kava together, but w/Melatonin should be ok.

You also shouldn't take them if you are nursing or pregnant or taking some anti-depressants.


Also

Chamomile tea & deep breathing exercises before bed.

Sweet dreams! :boring:

[OhioChick]

23. Thanks for your response...

I've heard of Kava Kava and Melatonin before, but not Valerian. How do you know how much to take? Going to a health store, perhaps and asking?

[JanusAscending]

63. I know that Melatonin works for me...........

even with the anti anxiety pill I take each night. (My Dr. said it's OK) I use Melatonin 3mg. I get it at Rite Aid OTC. When I run out of my Xanax, I take two, and still manage to get to sleep. One alone never worked for me. It wouldn't hurt to check with a Dr. to make sure nothing else being taken would conflict.

[Why Syzygy]

4. Writing out every concern

works for me, when I do it. Write down every worry your mind is holding onto, even if it seems small.
As things resolve, they always do, you have a written record.

Worrying about a really rotten perm was keeping me awake one time!
I only remembered it later because I had written about it.

[OhioChick]

24. I tried this in the past and it didn't help me all that much....

Most likely due to the fact that my worries are long-term and unknown. (Possible unemployment and a child that is chronically ill) I found it worked with much simpler stresses, though. Thanks for taking the time to write me with your thoughts. :)

[WhiteTara]

5. here are some of my favorite remedies

I used to travel a great deal through different time zones for a couple weeks at a time. I never knew where I was or what time of day or night. I'm very light sensitive and of course hotels are never dark. So, my very favorite is Valerian root. You can buy it in capsule form, or you can buy the raw cut herbs (or better yet, grow your own). Take the capsules about 30 minutes before you plan to lie down. My method is to shake the bottle...2, 3, 4. 5 ... however many fall out is probably right (sort of a muscle test.) You can't overdose on valerian, there is no hangover effect and no groggy awakening. The cut herb method is to tie it in a muslin or cheesecloth bag (the idea is not to get all the leaves and stems floating in the tub) and run the hot water over the bag as the but is filling. You might want to add lavendar to the bag as valerian sort of smells like old nasty socks. Totally effective though at relaxing your body and mind.

Also, I have read about melatonin. I have never used it as valerian is my herb of choice, but I have friends who swear by it. Melatonin works by resetting your biological sleep clock.

Sweet dreams!

[OhioChick]

25. Thanks for explaining this to me....

Smells like "old nasty socks?" At this point.....if I had to sleep on old nasty socks and could fall asleep....I'd do it! :)

I may make a trip down to the store nearby and check some of these herbs out. Thank you.

[northernlights]

8. when all else fails

what sometimes helps me is to stop trying to sleep, even though I know I need it.

I've been through long bouts with insomnia during several times in my life. In some of them, I've found if I keep waking up at 2 or 3am and am unable to fall back to sleep, it works best to stop trying. Instead, I find something to read, turn on the light and read for a while, usually 1 or 2 hours. Until my eyes get tired. Then I turn the lights out and usually do fall to sleep for another 1 or 2 hours. 6 hours is better than 4, and it seems once my unconscious figures out that I'm not going to play the insomnia game with it, it starts letting me sleep through the night again.

[OhioChick]

26. I'm been suffering from insomnia for years...

It seems to wax and wane depending on what's going on. I have tried what you suggested about reading. I can read until my eyes are crossed and I'm exhausted and still....sleep doesn't come. I can remember one night in particular....I began reading around 11 p.m. and kept reading until I heard the birds chirping outside. I'm glad that it works for you....you're lucky. (I"m jealous!) :)

[dynasaw]

9. You Diet is Important

You haven't mentioned your dietary habits but eating right is key to getting a good night's sleep. You need to eat tryptophan rich foods. Tryptophan converts to serotonin. "Without adequate levels of serotonin in your system, you will have a hard time feeling sleepy enough to rest soundly. And without adequate levels of tryptophan within your brain, you will not be able to produce significant amounts of serotonin." These are the "top ten" foods:

Bananas. They’re practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.
Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect - it’s the perfect natural antidote for restless minds/bodies.
Warm milk. It’s not a myth. Milk has some tryptophan - an amino acid that has a sedative - like effect - and calcium, which helps the brain use tryptophan. Plus there’s the psychological throw-back to infancy, when a warm bottle meant "relax, everything’s fine."
Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that’s linked to alertness.
Potatoes. A small baked spud won’t overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.
Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - plus if you’ve got the munchies, it’s filling too.
Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.
Flaxseeds. When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They’re rich in omega-3 fatty acids, a natural mood lifter.
Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs "time to sleep."
Turkey. It’s the most famous source of tryptophan, credited with all those Thanksgiving naps. But that’s actually modern folklore. Tryptophan works when your stomach’s basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you’ve got one of the best sleep inducers in your kitchen.

If you combine any of the food listed above with a healthy carbohydrate-rich food as an evening snack, you will provide your body with a good opportunity to produce enough serotonin to facilitate a good night's rest.



Good Luck! :-)

[OhioChick]

27. I should've explained more in my original post....

My diet is decent. I never eat processed foods, fast foods, deep fried, or anything with a lot of sugar.

I eat a lot of bananas, fruits and veggies (I love veggies, especially the greens) and for dinner I have a portion of some type of lean meat (poultry, beef, pork and sometimes fish) along with either rice, noodles or potatoes and a vegetable. For snaking, I eat a lot of nuts and I love sunflower and pumpkin seeds. So....I think that my diet is "okay."

Unfortunately, I have to stay away from milk....lactose intolerant. :(

I'll keep your list in mind. Thank you! :)

[MorningGlow]

10. All good suggestions so far

I'd add turning the TV and computer off at least an hour before bedtime (possibly two). Some studies have shown that the stimulation from both media contributes to insomnia. I'd suggest reading a book instead. If that's not your thing, you can do what Mr. MG does (he also suffers from insomnia, although his is different--he falls asleep quickly but wakes up often)--he loads up his MP3 player with boring podcasts and listens to those till he drops off to sleep.

Something else you might take a look at--although you've banished caffeine from your diet, do you tend to eat or drink anything with sugar before bed, including juice?

Good luck...

[OhioChick]

28. I do watch/listen to the television to fall asleep

But I stay away from the news or anything that either will upset/disturb me. Typically, I'll put on either the Discovery channel or Animal Planet and close my eyes, listening and trying to drift off. If I didn't have the television at this point.....I'd be in much worse shape!

You're going to think that this is sad....but I only drink water. No juices, soda/pop, or anything else. I don't have a sweet tooth, so all cakes, cookies, donuts, etc. don't do much for me, so I stay away from them.

Thanks for writing. :)

[Sanity Claws]

12. Exercise in the evening

Being physically tired helps to sleep. A walk in the evening, no later than two hours before bedtime, could help. If that doesn't do the trick, you might want to increase the exercise.

[OhioChick]

29. I have noticed that the times that I slept well...

It was when I exercised. You're right. The problem I'm having with that at the moment is that I have FMS and in a flare up and it's been difficult to get on the treadmill or do much of anything. :(

To be quite frank, I often wonder is my diagnosis is false. When I get insomnia-ridden....my FMS symptoms increase. When I'm sleeping good.....they disappear. :shrug:

I read a study from the Cleveland Clinic that was done close to 10 years ago. They took a bunch of healthy people and deprived them of sleep and examined their symptoms. They all had FMS symptoms. Once the study was over and their normal sleep was restored....the FMS symptoms disappeared.

I often wonder is this is my case. It obviously doesn't pertain to all FMS sufferers.

Hopefully, I can get over some of these symptoms and get on my treadmill and see if that helps.

Thanks for writing. :)

[ayeshahaqqiqa]

13. Melatonin could help

as well as tryptophan. These are supplements my husband takes for his insomnia.

[OhioChick]

30. Someone up-thread suggested the same...

I think I'll be making a trip to the health store soon. Thanks! :)

[garybeck]

14. MEDITATION.

your conscious mind won't let you go to sleep.


every day take 15 minutes during the day and medidate. your conscious mind will find it actually likes to let go from time to time.

i believe it will help you sleep at night.

meditation is simple. you can find websites to describe the process. or pick up a book "how to meditate" at the used book store.



other things to consider...

--other things in your system that may be contributing, like caffein, sugar, perscription or recreational drugs, unbalanced diet

--exercise... I find when I'm not exercising I have more insomnia, and vice versa.

--life events... if there is a particularly stressful thing going on in life at the moment that can contribute to insomnia. medidation will help with this too.

[OhioChick]

32. You're not kidding...

My mind surely won't allow me to sleep. I wish there was a switch to turn it off when nightfall came. :)

Many up-thread gave simple meditation suggestions which I intend on trying. I did try one on Sunday afternoon. This was after only sleeping about 4 hrs. the previous night. Much to my surprise, I did fall asleep for about an hour and a half. I tried it again before bed, but wasn't very fortunate and was up until 5 a.m. this morning. I'm feeling sheer exhaustion at the moment, you'd think that I'd just pass out already.

I don't fall into any of the categories that you mentioned however, "life events" does seem to fit me to a "T."

Thanks for taking the time to write.

[Celebration]

15. there are some good ideas in this thread

There really isn't a substitute for regular exercise. I have trouble sleeping when I don't get exercise.

Instead of relaxation tapes, you might try some with binaural beats that put your brain into theta waves. Those tend to work with me.

Sometimes I feel a little orgone deprived, and just put my trusty head pyramid over my face (I sleep on my side) and can get to sleep that way.

However, I also don't mind sometimes taking Valerian, melatonin or Benedryl. It's better to take something than go sleep derpived.

Oh, and if I do wake up sometimes I will listen to CoasttoCoastam. It's fun to listen at night when the left brain isn't going full force.

[OhioChick]

33. I've never heard of binaural beats...

What is that? (If I'm up late tonight again...I'll look it up :)

I'm a side-sleeper, as well. Your post has me intrigued, but my brain isn't comprehending it at this point. Go without sleep for too long....it even impairs your thinking. It's amazing that I can still work.

Thanks for your thoughts.

[Shallah Kali]

50. Binaural beats = brainwave entrainment music

I forgot to mention that in my other reply that sometimes listening to my Delta brainwave cd helps me sleep. I put it on repeat and let it play all night at a really low volume and it still helps me. Check your local library for copies of the Dr Jeffrey Thompson cds or see if they will do an interlibrary loan for one.

[Pharaoh]

16. Turn off the TV and read

the tv will keep your mind churning...

[OhioChick]

34. Been there and tried that, unfortunately.

I've read until the crack of dawn. :(

At least with the television, I put on something that I can just close my eyes to.....listening and drifting off. Thanks for writing. :)

[davsand]

17. I had to change my attitude about my bed.

I am sorry to hear you are dealing with the insomnia thing. It is NO fun and you do just feel like crap all the time. I tried all of it--OTC drugs (stay AWAY from the Tylenol PM or any of that OTC stuff because they REALLY mess with your sleep patterns), the herbal stuff (Melatonin and all the other stuff that is "supposed to help" and all they did for me was cost money) and even the sleeping pills the docs love to peddle (Ambien made me hallucinate during the daytime, and Rozerem actually made the problem worse!)

I tried the antidepressant Wellbutrin (which kept me awake) and finally ended up on Xanax after a few months on Valium. The last two worked for a while but they are addictive and you will get hooked on them even IF you only take them once a day to sleep. They also stop working after a while because you develop a tolerance for them over time...

Finally, I started reading about sleep issues and I realized that most docs have ZERO training about how to deal with the problem. It isn't that they are bad docs, it is just that they never seem to learn this stuff. I will tell you that exposure to the sun IS a factor for a lot of people, and IF you can manage to catch about 20 minutes of UV per day you may find you have an easier time sleeping. I don't think it is Melatonin related (in spite of what some folks will tell you) but I DO think that it is Vitamin D related.

The first step for me was to accept that I might only sleep for a short time. That is just how it is and me being upset about it is not gonna help at all--in fact it makes it even MORE difficult to relax when I want to sleep. Nobody EVER died from lack of sleep (by itself) and you probably won't either. You will feel like shit but you are not gonna die.

The second step was to figure out what it was about being in bed that made me feel good. I LIKE the feeling of my sheets, and I LIKE to feel all snuggly warm without being all sweaty and cocooned. I ditched my thick comforter and went to a couple of nice soft blankets that allowed me to throw off one or two so I could better control my body temp.

I feel happier if the room is a bit colder so I dropped the thermostat at night by a couple of degrees. I drop off to sleep easier if I am actually just a tiny bit cold--so I stopped using anything except the sheet when I first go to bed. I pull the blankets up if I feel cold

Finally, I accepted that there are nights (usually around when my period is due) that I do not sleep well. It is hormonal, and it is a reality for a lot of women and there is no use in me being all freaked out by it. I just accept it and lay there and read on those nights. What actually happens is that while I am reading my body temp drops and I fall asleep with the lights on. And THAT is ok too... (If you sleep with your lights on that is YOUR business!)

I used to sleep maybe three or four hours a night even when I was on Xanax. Now, I am off all drugs and I sleep between 6-8 hours a night (most nights.) If I don't get enough sleep one night I usually find I do the next night.

I dunno if any of this will work for you, but it is what I have come to, and it is working for me.

Good luck!


Laura

[OhioChick]

35. Thanks for your lengthy response, Laura.

I was quite surprised when I brought the issue of insomnia up with my co-workers. Most of them were insomniacs, too. I asked what worked for them and was disheartened to hear Ambien and the like, benzos, as well as all sorts of OTC meds. I know we all "need" to get a decent night's sleep, but for myself, I never wanted to rely on anything to sleep. I tried Xanax long ago and it was actually hellish getting off of.

You're right about doctors. I don't think they offer courses to them to treat insomnia. I saw mine once...years ago regarding this problem and he immediately took out his prescription pad and I refused. I understand and have no problem with people needing medicinal help, but I wanted to find a better way that worked for myself.

I do find that when the house is cooler, I can fall asleep quicker and stay asleep. As for the UV.....I have read studies on that....sounds promising. However, right now it's not going to help me here in Ohio! :scared:

Thanks for your ideas and for writing. I appreciate it. :)

[LWolf]

18. As a former insomniac, here are my tips:

I was an insomniac for decades, until an accident and head injury about 8 years ago. While it was ugly, one, the only positive, lasting effect is that I sleep better. Still:

1. Plenty of physical exercise early in the day. Get physically tired.

2. Be done with physically and mentally stimulating activities early in the evening. For me? 5:00 if possible, 6:00 if not. Curl up and read a book or watch tv. No 'puter, no telephone. No video games. No music, unless it is slow and soothing.

3. The herb tea of choice: chammomile, catnip, and lavender. All 3 induce calm and relaxation. Together, they pack a powerful punch. Make your own from loose, reasonably freshly dried leaves. Experiment with ratios until you find one you prefer.

4. Take a book to bed.

5. For when the book doesn't work: Develop a rich inner fantasy life. Truly. When I was kept awake because my brain wouldn't shut down on real life, I simply put myself outside of real life, and visualized a whole story, with me as protagonist, that had nothing whatsoever to do with people or circumstances from my life. I never got to the end of the story.

6. Daily meditation, with conscious relaxation exercises. This comes naturally with practice, and can be utilized at bedtime. I discovered this because, while I was an insomniac at bedtime, I always fell asleep in the middle of my early attempts at meditation, lol.

Good luck.

[OhioChick]

36. Thank you for all of your tips...

I will take to heart and try all that you suggested. I tried meditation once and think I'll have to practice and get used to it. I really like the sound of your #5. I'm very good with visualization. For a while....I'm go to my "happy place." Probably the same one as many here. Laying in a hammock with a cool breeze blowing over me....on a beach, of course. I would visualize what was around me, the color of the ocean, the texture and shape of my surroundings, etc. It seemed to help for a while and I don't know what happened. Maybe it's time for a new and different visualization perhaps. :)

Thanks for taking the time to write ideas that have worked for you. I'll give them a try. :)

[OhioChick]

19. I'm overwhelmed by all of the kind responses and ideas.

Thank you. I'll be back in time to address all of you. :)

[Missy Vixen]

31. OhioChick, you've already gotten so many great responses

Here's mine. I don't know if they'll help, but it's worth a shot. I used to have problems sleeping.

The TV should be somewhere else in the house if it's at all possible. I took a feng shui class several years ago; the practitioner told me that TV upsets the balance in the bedroom.

Everything needs to slow down the closer you get to bedtime. Soothing music, a little reading, maybe some chamomile tea, as another person has mentioned. Weirdly enough, the other thing: I now wear socks to bed. If I don't have socks on, I get cold.

I've been listening to a hypnosis CD before I go to sleep at night for another issue; one of the side benefits is that the relaxation that comes as a result is profound, and I've been sleeping a lot better.

I will send the best thoughts for a good night's sleep for you, now and every night. :hug:

[OhioChick]

37. Thanks for your response, Missy.

What is feng shui? I've never heard of that. I feel sort of silly, as I've dealt with insomnia for years and have never heard of some things mentioned in this thread. :blush:

I will try everything that you as well as everyone else has suggested on this thread. Something has to work. I should've asked this question months ago, as I now feel so physically/emotionally drained. I've been trying to cope with 4 hours a night or so for too many months. I'm just worn out. :(

Thank you for your good thoughts. :hug:

I never knew this forum existed (as there are so many forums here) and someone suggested that I come here and ask for opinions on insomnia. Everyone is so kind and a wealth of information. I'd like to frequent this forum much more often in the future. :)

[Shallah Kali]

39. I energetically seal my bedroom, use Tension Tamer Tea (or something stronger like kava or valerian)

keeping the bed room cooler than I am comfortable with so I have to use extra blankets or electric blanket actually helps me sleep. Something about a cool but not cold room then warming under the blankets makes it less hard for me to sleep.

Herbals from weakest to strongest I use to help me sleep - Tension Tamer tea, kava, valerian. Never dared to combine kava and valerian tho I have used both with melatonin without any trouble. BTW the more awful valerian smells the more potent it is supposed to be. One herb book compaes it to the smell of athletic socks but I don't think it is *quite* that bad and take it fine in caps.

I use a little inexpensive air cleaner that does nothing much in reducing allergies but the soft whir of the fan masks outside noises that drive me nuts when trying to konk out.

Some find Methylcolabamin aka Methyl B-12 helps them sleep at night. Most don't according to a study I came across but I found it helps me a bit when I tried it as part of a co-enzymated b-complex -- as long as I took it at least 8 hours before I intended to go to bed. Even tho it doesn't rev me up like the usual form of b-12 it still gave me too much energy to rest. If you actually want to try it you can find it alone as a sublingual or part of b-complex.

MAP coning { http://www.democraticunderground.com/discuss/duboard.php?az=view_all&address=245x79882 } telling my team I need help sleeping.

Sometimes this actually works so I keep trying when my mind is running a mile a minute - I ask my guides to hold everything making my mind race like reving a car engine at a stop like until I can deal with it as best as I can when I have had a nights rest.

Oh and I ground and shield myself and I shield the house AND the property. sometimes I feel so porous like I can't block anything out and I reallly really realllllly don't need my neighbor's nightmares on top of my own thank you much! If that isn't enoug I do a modified calling of the directions asking angels of north, east, south, west, below, above, & center to surround my room blocking and banishing all that is not of the light. sometimes the feeling of peace that then permeates the room is enough for me to konk right out then and there.

[OhioChick]

43. Thanks for taking the time to write...

I'll have to re-read in the morning, as by evening my comprehension skills aren't the greatest. It sounds confusing to me now, but I'll give it a try. (This is in regards to MAP coning) :)

I see that many on this thread have suggested herbs. I'm going to do a little research this evening regarding dosages and such. It's reassuring that many have had success with them.

I have an air cleaner in my bedroom, as well. It's just a soft hum and relaxes me a bit. I have to find a store that sells those little table top water fountains. (Hopefully, everyone knows what I'm talking about) For some reason, I find those to be soothing and would love one for the bedroom at night.

Thanks again for your thoughts/advice. :)

[Shallah Kali]

48. A few good herb sites

Herbs2000 http://www.herbs2000.com

MotherNature.com's Bookshelf - has online copy of my fav herb book The Green Pharmacy
http://www.mothernature.com/Library/bookshelf/index.cfm

Prescription for Herbal Healing Phyllis Balch http://books.google.com/books?id=ZuWcxtk0wRQC

Also use the books.google.com search to find other good herb books. It is good to know the variety of things a herb is known to do both in scientific testing and tradtional usage to help guide which, if any, you wish to use. For example as I currently have IBS I avoid any herb that is ever used to help constipation as well as the issue I am seeking to relieve lest I suffer the opposite effect :eek:

hope these are useful

[OhioChick]

49. Thank you so much!

These are more than helpful. Since I'm not that familiar, I don't trust all that I've been finding online. It's good to have someone experienced give you help as to where to look!

Thanks, again. :)

[Shallah Kali]

51. You are most welcome!

As I said before my favorite herb book is by Dr. Duke The Green Pharmacy. I love his suggestion for using herbs by starting with those that have the longest use history like culinary herbs and combining it with studies like Germany's Comission E. He favors the use of whole herbs as they usually have active constiutients that work together syndergistically so unless there is a good reason to use an extract such as how 1 dose of ginkgo requires pounds and pounds of the leaves (or is it nuts?, mind is blanking) to get enough of it to get the needed effect. Focusing on one part of the whole might miss out on other useful constitituants of the plant.

My general suggestion is to start with milder and lower amounts until you find what works for you as everyone's body is different. A single benedryl is enough to knock me on my behind and make me feel hung over the next day but my Mom can take it all day without a blink of drowsiness. Half of a 1mg melatonin makes me drowsy but my Grandmother needs 3mg to get any effect.

[MagickMuffin]

40. I make up my own "dreams" and usually fall asleep pretty quickly

The next time I go to bed I start my "dream" where I left off. I've been doing this for years. It's like writing a novel about whatever I happen to be interested in at the time. Sometimes it's about art projects I want to do in my waking life, sometimes it's about someone I have deep feelings for, but not anyone I know personally. I've even had real dreams about this person, and if I remember the dream then I will use that to add to my made up "dreams" and try and carry the story further.

Maybe this technique would work for you as well.

Good Luck OhioChick and keep us posted on your progress :hug:


Namaste,

:loveya:

[OhioChick]

44. Wow....

That would actually make sleeping fun. :) I'll try that, along with all of the other wonderful ideas here. When I tend to go without a sufficient amount of sleep like I have been for months now, I tend to have nightmares. :scared:

Thanks for the good thoughts and idea. I'll let everyone know what helps, once I get a decent amount of time to try everything out.

:hug:

[dynasaw]

41. Regarding "I have to stay away from milk....lactose intolerant."

So am I, but I've found unsweetened almond milk to be a great sleep inducer.

Also, have you tried a warm (not hot) bath before bed time?

Have a good night soon! :-)

[OhioChick]

45. I've always been one for a hot bath!

I take one every night....as hot as I can withstand. I also wrap a hot towel around my neck.

I've never heard of almond milk. I assume that you can't get that at the local grocery store, can you?

Boy, there is so much that I've never heard of on this thread...that could've potentially helped me for years. Sort of feels like I've been living in the dark ages.....without the sleep. :)

Thanks for writing. :)

[jkathrynj]

42. I had the same problem and this is what i do.

I worked in a place that had a lot of noise, so when i would go to sleep it was too quiet, one thing that helps is get a small fan for your table side put it on low, it blocks out all noise.
When watching tv only put on happy things no scary stuff i always watch a decorating channel.
I too have racing thoughts,Now the one thing i also take is a product that's called Simply Sleep its next to the tylenol pm at walmart. I take one of those and go to bed at 9.00 pm while watching my happy program on tv, by 10.30 to 11.00 i am nodding off watching tv,it takes about 1&1/2 hr. to work. turn off the light and tv and turn on the fan and sleep good til the morning.
I also added a foam topper on my bed, makes your bed more cushy, this really helps.
another thing if your feet are hot stick them out of the covers till they get cool ,then tuck them back in, getting your feet warm also makes one fall asleep.
hope this helps, i have told this to others and they now sleep better .
by the way, i still drink a little caffeine. good luck. Kathy

[OhioChick]

46. Thanks for the wonderful ideas, Kathy

You mentioned using a small fan and we were discussing an air purifier that throws off a soothing sound up-thread. Same idea, basically. :)

Like you, I can't watch (or listen) to anything scary on the television before bed. Let's just say....I wake up a few hours later vividly remembering. :scared:

Thanks for taking the time to offer your suggestions and welcome to DU. :)

[jkathrynj]

52. i know that you did not want to use any chemicals,

but i just use one pill of simply sleep, I look at it this way,if i do not sleep , i am stressed and crabby the next day, also there was a Japanese study that said less sleep makes women in a higher percentile of getting breast cancer , here is a article on it, http://www.naturalnews.com/025015.html . i have taken melatonin and i got terrible bad dreams from it. i have enough dreams anyway, lol. i have one more exercise to get you to sleep, while in bed, imagine yourself walking in a park, a nice park,you walk along and you find a hole in the ground , you proceed to go down a long ladder to the bottom, everything is wonderful, and then you arrive at the bottom you start walking and looking at all the wonderful things that you find. I have done this and it works. ok bye, thanks for the welcome, kathy

[katty]

54. i take 1 benedryl caplet 15 min before sleep

[Sanity Claws]

55. B12

I hope you folks don't mind my resurrecting this thread.
This past week, I read that insomnia may be related to a B12 deficiency. I then read about how much B12 we need. It's far greater than I thought. I decided to try taking B12 sublingually and in the four days I've been taking it, I have slept deeper and longer. I have also had dreams.
So for anyone needing some help with sleep, you may want to check out some B12 supplements.

[MorningGlow]

56. Thanks for this, SC

My mom just found out her B12 is seriously low (again--it's always been a chronic thing with her) and she's likely going to go back to getting B12 shots from her doctor. She's also experienced insomnia recently, so perhaps this will help her in that regard as well.

[Why Syzygy]

57. They found a B12 deficiency

in my mother when she was in the hospital in July. She hasn't eaten red meat for YEARS. She's been getting shots. I've recently started taking a liquid form, and find my concentration improved.

[MorningGlow]

58. I'm seeing my doc for a checkup on Wednesday

My holistic m.d., that is. I think I'll ask her to check my levels and see what's up. Can't hurt. (I'm always having blood drawn for my thyroid--what's one more tube?)

[Sanity Claws]

59. Yes, do that

Also do a google search regarding the daily recommended allowance for B12 and where you get it. One egg supplies only 10% of the amount. It's not unusual for me for one egg to be the only source of B12 for me for the entire day. That little bit of internet research was truly eye opening for me.

[Shallah Kali]

60. If it's off ask about getting methyl b-12 instead of cyanobalamin, the usual form

cyanobalamin must be converted by the body before use. Methylcobalamin is already coenzymeated and ready for your body to use up. Doctors can give it as a shot just like the usual b12 and is out *without* prescription in sublingual and other forms. I once came across a discussion by people using it and a few bought a liquid from some specialty place and snorted it :crazy: I personally really feel a good difference between using sublingual forms of b12. cyano b12 wires me more it is a harsher pick me up sometimes giving me a headache rush. methyl b12 I fall asleep at night a bit easier. I have had insomnia since I was a wee one waiting for bad aliens to abduct me like the tv documentaries my dad loved to watch showed so anything that makes a dent in it is major at least for me!

http://healthlibrary.epnet.com/GetContent.aspx?token=e0498803-7f62-4563-8d47-5fe33da65dd4&chunkiid=21679
http://www.iherb.com/Vitamin-B12-Methylcobalamin
http://www.swansonvitamins.com/Search?doSearch=true&ntt=&n=&ntk=Level1&ntx=mode%2Bmatchallpartial&keyword=methylcobalamin&doSearch.x=0&doSearch.y=0

Prescription for Nutritional Healing Phyllis A. Balch
http://books.google.com/books?id=97z6c7_fW44C&pg=PA47&dq=methylcobalamin&client=firefox-a#v=onepage&q=methylcobalamin&f=false

The real vitamin and mineral book By Shari Lieberman, Nancy Bruning
http://books.google.com/books?id=3ulBQ9S2Z3oC&pg=PA145&dq=methylcobalamin&client=firefox-a#v=onepage&q=methylcobalamin&f=false

Live right for your type Peter D'Adamo, Catherine Whitney
http://books.google.com/books?id=zQQvWTFvT9YC&pg=PA179&dq=methylcobalamin&client=firefox-a#v=onepage&q=methylcobalamin&f=false

[MorningGlow]

61. Thanks for the tip

I'll tell my mom to request it from her doctor. She's learning (slowly!) that it's perfectly acceptable--and preferable--to be your own advocate in the doctor's office. Otherwise you never get anywhere. :eyes:

[Shallah Kali]

62. You are very welcome. I hope it is helpful for your Mom :)

I am trying to get my Mom to switch from cyanocobalamin sublinguals to methylcobalamin. I am normally all for using stuff up but there is sooooo much more difference between them for me that I want to see if they help her. She always carries a snack baggie with some regular b12 sublinguals for a pick me up after a full day of work to keep her wide awake for a long night of bingo :) It's 10:30 PM and do you know where your Mother's at? BINGO!