Insomnia

For a while now I’ve had a sleep pattern of sleeping for about an hour, waking up, staying awake for a little bit and then falling back asleep for another hour, and then repeating. For anyone that has good sleep during the night are there any recommendations of what you do to have a good night sleep

Hey @lonelytaurus, I'm quite the opposite. I sleep too much and struggle to get out of bed. However, a friend of mine was going through insomnia for weeks until they started trying melatonin gummies. They don't necessarily recommend the gummies for long term, but it helps to get a good night's sleep if you take them about an hour and a half before bed. Another thing is they started using a sleep mask even if their room was dark enough already.

Hope this helps a bit with your insomnia!

cuddlefaery

@lonelytauros if you haven't already, talk to your doctor about it this has been going on for more than a few nights in a row. I've had complex insomnia since I was a teen and it's important to rule out physical health causes - things like sleep apnea, pain issues, hormone imbalances, etc.

Basic sleep hygiene is the bugabear that gets beat like a dead horse, but it really is the thing most people neglect.

• Not drinking caffeine or alcohol late enough that they'll disturb your sleep pattern,
• maintaining a consistent bedtime routine,
• keeping bed only for sleep and sex,
• keeping the room cool and uncluttered,
• no electronics or screens (blue light) at least an hour before bed,
• switch to warm and dim lighting in the evening to help trigger melatonin production,
• no hitting snooze in morning,
• if you wake up and don't fall back asleep within 15 mins or so, get out of bed and change scenery until you get sleepy again - don't lay in bed awake,
• do some relaxing activity before bed or if you wake up and can't fall back asleep - meditate, stretch, read an actual book (no screens), listen to soft music, journal, do a relaxing hobby,

Of course, I'm far better at preaching what I don't practice 😅 I do prefer to take evening showers as the body temp drop after the shower as I cool off helps trigger sleep - drinking a warm drink or taking a warm bath before bed can do the same thing. I'm terrible at the no screens bit, though - tech addiction creeps back in eventually.

There's some really good apps that have sleep meditations I enjoy, though. A lot of times if I have interrupted sleep they'll help me get back to sleep quickly at least.

@inspire_me thank you for the recommendations I have had people recommend melatonin gummy‘s to me before I just haven’t tried them. I know they make them in five and 10 mg I believe as far as a sleep mask I don’t know if that would work for me I don’t know if I feel comfortable with something like on my face.

@cuddlefaery thank you for your suggestions. I think the one that really gets me is yeah I’ll be awake sometimes for more than 15 minutes, but I do like that idea of maybe just you know changing sceneries. this has been going on for way more than a few nights. I’d say it’s been going on for about six months at least the funny thing is when I was younger I used to actually be a very deep sleeper so I didn’t know if it was just something that kind of happens with age transitioning to a lighter sleeper

pairadice

@lonelytauros I went through this for about 10 years. It was a blessing and a curse. The blessing was that I ended up with 514 patents and an amazing career. The curse was that it was unsustainable and caused problems with my health and relationships. I finally sought help from my general care physician. She concluded that I was bipolar 2. Up for three months, down for 3 months, and repeat. She prescribed two medications: one leveled out the highs, one leveled out the lows, and ultimately I ended up somewhere in the middle and could finally sleep! Obviously, this is not medical advice, and I'm simply encouraging you to speak with your doctor, and hopefully they can provide you with a solution (doesn't have to be big-pharma like mine was!) that brings you peace.

cuddlefaery

@lonelytauros aging definitely can play a role, but it's still a good idea to rule other causes out.

@pairadice I'm glad your diagnosis and medication helped you! I finally got diagnosed with ADHD last year after my family suspecting it since I was a kid - very first dose of stimulants knocked me out in 15 mins like a sedative even on lowest dose 🤣 Was such a hilarious diagnosis confirmation... It's like, I can't believe people abuse these to get high because they knocked me the eff out. I've acclimated now so they just mellow me out to the point I definitely notice when it wears off. I take an extra dose in the late afternoon to help me sleep now as well, instead of my previous energy drinks I used to do to help me sleep 😂

(See Tauros, told ya I don't take my own good advice... The crazy looks I've always gotten drinking an energy drink at 4pm and then legitimately being able to tell people I sleep better for doing so lol)

@pairadice I hope you’re doing better now and that is an incredible story of what you went through.

cuddlefaery

@pairadice side note - I empathize a little too well with the never sleeping, being amazingly productive....and then burnout crashing hard thanks to the undiagnosed untreated ADHD. Hyperfocus & hypomania FTW? 😅🤦 Did mine 10 years ago and I'm still trying to claw my way back to balance, so sympathies! 💖

pairadice

Thanks @lonelytauros and @cuddlefaery. I appreciate you sharing your experience as well. You're awesome! This conversation helped me realize that cuddles come in many different forms.

IronicMaiden

There's a saying, "If you have trouble sleeping, lie on the edge of your bed. You'll soon drop off."

I'm in a similar boat. Here I am, awake despite being tired, and unable to lie still so I can fall asleep. Melatonin doesn't seem to have any effect on me. Antihistamines (used in sleep aids and anxiety meds) don't make me drowsy. About the only thing that usually works is waiting for sunrise. I sleep better when it's light out.

I have a comprehensive psych eval scheduled for November, but I'm moving out of state before then so I'll need to find a new place in my new state.

@Unscented_Lemon welcome to our thread. I seem to get the best sleep usually very early in the morning or sometimes just during the daytime like you mentioned

pairadice

@Unscented_Lemon is this recent (post pandemic) or has this been going on for a while?

pairadice

I would normally be asleep right now but this conversation is super awesome and this episode of N&A on Discovery Channel is epic!

IronicMaiden

@pairadice I've never needed that much sleep and have always been more of a night person. But this level of insomnia is new within the past couple of weeks. Probably from something we dug up in therapy recently.

pairadice

@Unscented_Lemon Gotcha. I was just curious. I've been supercharged for the last couple of days and wonder if it had something to do with this? 5 planets lined up within a 93° sky sector June 16-17.

I'm a bit of a space nut

Insomnia is now a regular part of my life in the 18 months since my separation and divorce. So it could be attributed to the stress and or loneliness of having nobody else in my life or feelings of guilt I have for failing her and the kids. Some nights are better than others. For example last night I only woke up once around 3:30AM feel back asleep quickly and now I just woke up. I consider that a good night. I have zero issues falling asleep, staying asleep is the problem. I've tried ambient noise and that helps a little. I never eat past 6pm and try not to drink any fluids except small sips of water past 8pm. I'm not a fan of popping pills though I have discuss it with my Dr. I've tried some sleeping pills my sister in law gave me after my brother passed away last year and they didn't really do much to help.

Of course, the best sleep I get are those nights after I book a cuddle session. I wish I could find an enthusiast in my area so I could cuddle more.

AllAboutSoul

I sleep about 4 hours a day, been like that since I was a kid. Found that sleep is more peaceful if I exercise, especially when I do 100-200 steps on my stepper 15 minutes before going to bed. I also only use my bed for sleeping, no TV watching or reading. I also prefer it to be chillier, not warm. Also avoid eating after 4 pm (but I drink Diet Coke until bedtime.) Unfortunately, the getting up to pee thing happens, but I can fall back asleep quickly.

@MrAdmirer i’m sorry to hear about your separation. I’ve actually been separated for 10 years now myself and it never really affected my sleep in the beginning but I do understand missing the feeling of having someone to be next to. I know also when I’ve had a cuddle session I seem to sleep a little bit better, but not through the whole night.

@AllAboutSoul thank you for the suggestions. the strange thing is I used to always be a very deep sleeper. I didn’t used to have this problem, but as some others were saying it might be time to see a doctor.

I tend to wake up a fair amount during the night (and my dreams are exhausting), and wind up falling asleep during the day sometimes. In general, I sleep better when my daughter is in the house, because that's when it feels like home.

@lonelytauros thanks, and yeah perhaps it is time for us both to visit the sleep doctor! My oldest brother had sleep apnea. Unfortunately he was overweight and rather unhealthy. We lost him at the young age of 56, and yes he died in his sleep.

IronicMaiden

@pairadice I'm starting to wonder if it's one of my meds that I've been on for a couple months. If so, I hope it's a temporary side effect.

Matt462

I use a strong indica and melatonin, without both I just lay there worrying about the world

@WriterGF I understand what you’re saying like the old saying goes there’s no place like home but for our house to be a home we need to have our family in it. And I’m starting to believe that maybe cuddling might re-create a temporary moment or feeling of that even if it’s just for a brief moment in time.

@lonelytauros It certainly couldn't hurt.

CuddleHugs01234

@lonelytauros I did that for a bit but it was during a very stressful time.
I have read to just get up and do something, and not just lay there worried about not sleeping. Then try to go back to bed. As we age, we need less sleep. And the way we think about it matters too. Instead of worrying you didn’t get enough, have a mindset that you CAN make it through the day with the slept you got. (From my Abnormal Psychology class)
If it’s early morning, and you are already hungry, if you eat a bowl of plain oatmeal, that’ll put me back to sleep. I put peanut butter in mine currently, I don’t know if I did use peanut butter when I used that trick, but don’t add sugar and don’t use prepackaged because then you’ll have sugar in ya.
Recently, I sleep all the way through the night. Exercising during the day helps people to sleep better. Going to bed at same time and having same routine gets your body ready for sleep. Not having caffeine or sugar too late in the day. Lower your stress of possible. I’m sure Google could give more tips. Also getting a good cuddle can help you sleep well.
I’m into some good sleep and I like health psychology, so I hope some of this is helpful.

CuddleHugs01234

Oh, one other thing I would do to go back to sleep…I don’t speak Spanish, so I would watch a show on Netflix in Spanish with head phones on. I would read the subtitles until my eyes were tired, then I would close my eyes and just listen but not understand. It would put me right to sleep.
I do agree with those above taking to your doctor or a sleep specialist. Mine resolved itself after lots of stress was gone.

CaptCuddlez

Sorry about the sleep problems. Rain and nature sounds seem to work really well. Also a favorite movie or tv show on low volume
.

stormydaycuddle

In the realm of insomnia I have to say my whole world changed when I switched my schedule so my day begins when I used to wake up most. I keep all electronics downstairs and wake up at 3am going to bed a little earlier than I used to. It’s odd but if I was going to be awake at that time anyway why not switch it up a bit? I put nature documentaries on low so only my pup can hear it (he can watches the shows for hours. So cute.) and the images soothe my ADHD mind. Such a game changer that and I absolutely love the time I get where the whole world is quiet. 💤💤💤😴😴😴 that or take the “I’ll sleep when I’m dead approach” 🪦 🪦👻👻👻 I feel that works well too. Nicola Tesla was said to sleep in 6 (20 min) intervals. It’s finding your zone sometimes.

@CuddleHugs01234 thank you for all that info I kinda like that idea of watching the show in a different language and just reading the subtitles until the eyes get tired!

@CaptCuddlez thank you also for your suggestions there was an app that I was using that had like rain and light thunder like storm like sounds but I felt like I was getting too dependent on it so I stopped using it but I did like it.

@stormydaycuddle thank you for your input as well! Much appreciated!

CuddleHugs01234

@lonelytauros You are welcome. Once you get it worked out, you can tell us what worked for you.