Cures For Insomnia

I'll keep an eye on this -- as I am still looking for a cure.

I'm assuming drugs (legal) are not in the discussion so . . . Reading. When I have trouble sleeping reading in bed always helps. Especially a boring book. I wouldn't call reading a "cure" but certainly an aid.

I get up. I do not even try to sleep. Then if I get a chance I nap in the afternoon instead

Physical exercise is the best. And don't consume carbohydrates and stimulative substances before you go to bed. Caffeine can have long lasting effect (over 8 h), so if you have insomnia don't consume it at all. The sources you can google out yourself...

What is recently confirmed by studies is that a child needs 10-12 h, an adult 8-10 h, and elders at least 8h sleep every 24h period for health...cats use to sleep a minimum of 16h. Follow their example.

I agree with Tibor. Go for a long walk during the day in a direction you don't usually take to see something different. When your temperature is no hot. Eat fruit salad of banana and kiwi gold if you can purchase them. Banana has vitamin b6. Both of these fruits are labelled happy fruits here because of their vitamin content. Studies are being done on kiwi fruit gold for the same reason. Sounds like a topic is on your mind. Take care and drink lots of water.

- Close laptop/computer by 8pm

- Having a routine

- Go outside for a walk

- set alarm clock ( I have a Twin-Bell alarm clock) or Kitchen timer for daytime activities, as a reminder, to do the next activity.

Although, I know these things, I, too, have the problem, and try to stick to a routine as much as possible. It's an inner struggle with one self.

The causes can be many things.

Many good non-pharmacological ideas here. I find Audible (or books on YouTube) is very useful. Get a long book (like Don Quixote) put in earphones and breathe slowly to relax as the words wash over you. It usually works for me.

Richard, have to admit that works. I have 'listened' to the same book several times and still not actually heard over chapter one

A tea made from valerian root can make you sleepy. This is definitely a drug, and can have some side effects especially with prolonged and repeated use.

There are other herbs that you could combine that that have sedative properties too, I just don't know any off the top of my head.

I’ll usually get up and read. Melatonin mostly helps me as well.

- do not do physical activity in the hours before going to bed
- do not eat things with high calories and sugar at dinner
- take 1 or 2 capsules of melatonin before or after dinner
so I solved my insonia :)

Funnily enough, coffee sends me to sleep. Always has. I'm not sure why

This solution will not appeal to you dog lovers out there…but don’t sleep with them! Husband and I have only owned dogs for the past five years. We allowed them to sleep in bed since they are small (under 14 lbs). I never slept well after that. So a few months ago my husband started taking our two dogs and sleeping in the guest room with them, leaving me all alone in the master bedroom. Oh my what a difference! I am a light sleeper so it doesn’t take much to wake me. We weren’t sure if the two dogs in bed were the issue, so that’s why we tried this experiment. About ten days ago husband and dogs starting sleeping again with me and you guessed it, I am waking often again, cause of the dogs. I never have trouble falling asleep. Head hits the pillow and I’m out. Waking often has been my issue and often couldn’t get back to sleep.

We are currently training the two pooches to sleep in their own little dog beds and not IN our bed. Making good progress and it is helping. I would put them in another room at night like my sister does with her dogs, but one of ours is blind so we feel she needs to be near.

My point is that pets ON the bed has contributed to my particular lack of sleep issues.

Edited to add…really Abbie? That’s so surprising. If I have even one cup of coffee in the afternoon then I have trouble falling asleep later that night! I envy you, cause I enjoy my coffee but can’t have any past noon.

I know a lot of people who drink coffee at the end of dinner ... Italian-style coffee ... black and strong. Without experiencing any sleep disturbance :)
I personally prefer to stay with the flavor of a good glass of red wine ,
ohh yeahh ...
- 1 or 2 glasses of good wine ... I forgot! :)))

I'm a really light sleeper. I use an inexpensive sound machine (mine is by Conair) and also use earplugs. You might want to try a sleep mask to block out light too. If I have a bad bout of insomnia I sometimes rock gently back and forth...think of a baby being rocked in a cradle. Do it for a minute or so, stop for a few seconds, then repeat. If I'm having repetitive thoughts I tell myself that I'm going to put off thinking about it until a specified time the next day.

watching youtube instructional videos always makes me sleepy

On another note - melatonin. My wife said she read an article that said people are taking too much of it, it can reduce cognitive abilities, and that the U.S. it is OTC but in other countries it is by prescription only. I asked her to send me a link. Have not received it yet.

Edit: also try white noise

Abbie,

Usually, it's the MIND that's in control! Too much thinking going on, need to shut that down. That's the reason suggested here to watch/read something boring before bed, possibly one of my tutorials....." copying artwork".....?

Dan,

I've been taking melatonin for years and not sure about this "cognitive abilities" thing, I meen, knot seeing any exsamples of whatever you just said....what's this post about?

Rich

art apps on my phone sometimes help me and a loud box fan in the room with me so I can't hear the neighborhood noises.

also reading boring blogs... lol (the trouble is some of the blogs are actually interesting and that keeps me awake)

Lately reading news stories has been so depressing that I go to sleep just to escape...



Oh! I forgot the best cure I've found lately and that is growing a big garden, trying to keep it watered in a heat wave and trying to keep up with canning the bumper crop before it spoils.

I am so exhausted that I am asleep before I hit the pillow these last few nights.

I usually get up with the sun or when the dog is hungry. Both are before any alarm. Seems like once a week I wake up super early and can't go back to sleep. I'm usually thinking about something all night and can't wait to get started on it.

I think the secret to avoid this would be to somehow clear one's mind about the project/issue/problem before bed.

Like Peggy, I use a white noise machine, always. Even have an extra one in the travel trailer. I hear everything otherwise! (I can even hear the second hand on the clock in the bathroom, for pete's sake). So sound machine is essential if you are a light sleeper.

Keep room dark. Keep room cool. Wear cotton or sleep nude. Cotton sheets and bedding, too. If you get too hot that will wake you.

I know you mean well Tibor, and I'm sure you did find an article stating those necessary sleep times, but one size does NOT fit all, and it's that kind of information that can cause worry and anxiety over sleep issues which, ironically enough, cause MORE sleep issues! :-)

The one thing I do not do is stress over this issue. Main reason is that I have several real life examples of folks who don't sleep many hours, or don't sleep well, etc, and it hasn't hurt them. My father-in-law is a great example. He just turned 98 and he doesn't sleep 8 hours a night. Never has. He routinely sleeps 4 hours, then wakes, does stuff, goes back to sleep, etc.
My issue is not falling asleep but staying asleep and on those nights I tell myself, "I can get some good reading in!" and I get comfy and read until I feel drowsy again. Or I've even gotten up if it's close enough to morning anyway and I say, "oh good... I can get a head start on my work!" A good attitude helps, and remember that there are people who are 98 who don't have "normal" sleep patterns. So the worst thing to do is worry or stress about it.

agree Donna! I come from a family of people who only need about 5-6 hours a day. We also live to be in our 90s on a regular basis.

Rich,
As I said in my post, I have not received a link to the article / study yet. However, I have run across studies myself that warns against taking melatonin long term.

Here:

https://www.google.com/search?q=melatonin+side+effect

From an article:

"If melatonin does seem to help, it's safe for most people to take nightly for one to two months. “After that, stop and see how your sleep is,”"

I have always opted for melatonin since our own body produces it ... and therefore it should be taken only when for some reason (stress, diet changes, etc.) the body begins to produce little.

I'm a night owl and stay up pretty late until 2 or 3 am and sleep about 5 hours. When I can't sleep, I read a while. focusing on the book will usually take my mind off of whatever is blocking my sleep. Sometimes a couple of pages is all it takes.

If I have excess energy, I take the dogs for a walk or do some housework. The dogs are always ready to accompany me at any hour. It's so peaceful to walk late at night and when we return, I'm relaxed and ready to sleep.

I think it's important not to stress out if you can't sleep and just work with it. You may feel tired the next day, but it will all work out in the end.

Dan,

You DID read my post, right?....."I meen, knot seeing any exsamples of whatever you just said....what's this post about?"

10 Mg's a night, for years now.....most nights, probably fall asleep in 15 minutes.....of course, wake up a couple of times to find the bathroom, but still....

Rich

I am starting to find that whatever helps only helps for a short while. For example I got a great nights sleep with a weighted blanket. One night - after that the thing was annoying and ended up on the floor.

Same with other stuff, works good for a bit and that is it. I am thinking of revisiting things that worked in the past. Maybe always swiiching up things will work better.

I can fall asleep easily but without drugs, can’t stay asleep.

I’ve tried melatonin and it made me feel all drugged up the next day. Maybe more akin to a hangover but without the headache. We all have different body chemistry so what may work great for some won’t work for others.

I’d love to find a more natural method, and have tried everything under the sun but none of it helps. I used to sleep like the dead if I smoked a joint before going to bed but that was pre-cancer. That didn’t work after I had chemo. I quit smoking dope long ago but did try eating blueberries dipped in THC-infused chocolate. Very relaxing but I’d still wake up in the middle of the night and not get back to sleep.

Listening to rain or waves on the beach is just annoying. Complete silence is annoying. Running a fan for white noise is better than silence (drowns out the roosters and peacocks) but it isn’t a sleep aid.

Need to share what our elderly friend discovered. She is in her 80s and could not sleep well during the night. Her doctor told her to get a sunlight lamp (they are called various things). You can research it or light therapy for more info.

So the husband gets the lamp and hangs it above her chair where she sits (he got a hanging type, but they make floor and table models). Well, for the first time in DECADES the woman is sleeping through the night!!!

We visited with them recently and he told us all about it. Worth looking into for sure.

https://www.msn.com/en-us/health/other/the-surprising-way-you-can-trick-yourself-into-falling-asleep/ar-AA12m4cr?cvid=32bff8bd19ae4940a4416ed56d7e7ab5

https://www.thehealthy.com/sleep/insomnia/fall-back-asleep/

I haven't had it in a very long while, but here are some things that helped me:

- a cup of warm chamomile tea
- a dropper full (or half) of Valerian tincture (takes about 30 minutes), this one really helped a lot!
- calming music or gentle rain playing in the background
- an epsom salt bath or magnesium taken before bed.
- writing a quick list of things to take care of the next day or so before bed as not to dwell on them

Melatonin didn't work for me. A physician mentioned to me that Melatonin doesn't help in about 40% of people that take it. Also, for those with asthma, I read an article about a study showing that it contributes to night time asthma and may weaken asthma medication.

Melatonin exacerbates asthma, study finds
https://www.sciencedaily.com/releases/2021/12/211210103134.htm

"However, melatonin, which is often prescribed for insomnia, favors a state of bronchoconstriction and weakens the relaxing effect of a bronchodilator through the activation of the melatonin MT2 receptor."

I hope you are able to get a good night sleep.

Kayla =)

T e n n i s

I recently tried magnesium oil spray. I stopped using it after a few times because it makes your skin feel a little tacky since it's a magnesium salt. You know the feeling you get when you swim in the ocean and the salt clings to your skin afterwards, it's like that.

I had been doing a lot of work in the yard this past week and a couple nights ago when I got into bed, the muscles in my feet were feeling sore and cramping. I remembered the magnesium oil spray is supposed to help. I got up, took a pump of moisturizer mixed it with three sprays of mag oil and rubbed it on my legs and feet. It not only took care of the foot cramps, but I had the greatest night of sleep.

I woke up feeling so refreshed. I sat with my morning coffee thinking about what made that happen, was it what I ate for dinner or what? Then I remembered that I used the mag oil late that night, I completely forgot I had used it. I used it again last night and had another great sleep. Tacky skin or not I'm going to use it every night.

This is the one I use Life Flo Pure Magnesium Oil Spray

https://www.amazon.com/gp/product/B004NHN9OA/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Sweet dreams everyone

Laura, I agree the magnesium oil spray as well as Epsom salt baths help my sleep along with early morning exercise, running, alternating that with weights, & Pilates; also following a low oxalate Vegan plan, which includes probiotic fruits and vegetables that have also pre-biotics plus eating only once a day from around 1 to 2:30pm having my full meal at that time with nothing for breakfast except lots of reverse osmosis h20, all of this helps sleep, and for an old baby boomer as myself it has given me non-stop energy with no need for meds. I am hoping some of this will help some of you.

As I have hit my 50's, I have found that I can thrive on less sleep. Strange. Maybe I just have way too much to do. I am a fairly high energy person. If I do not expel that energy, I find it hard to sleep properly at night.
I have only experienced insomnia only a few times in my life. The problem is usually not being active enough and not eating right. When I eat more balanced and get sufficient exercise, I sleep well.

Mostly, I just stay up late, and go to bed when I am really tired and then sleep like a rock for about 6 hours most of the time with an occasional 8 hour sleep. I've been under a lot of stress lately so I sleep more close to 8 hours. I sleep with a fan for white noise to keep from being woken by early morning birds and other noises.

The times when I struggle to sleep is usually from overwhelming stress. Quite frankly, me trying to control stuff I cannot control and worrying about it. My mind just spins and then I can't sleep.
It is like I invite chaos into my headspace and it causes unrest. When I release control to God I am able to be at peace even in the midst of storms. Going through a "storm" right now for about 4 years. I refuse to let my hope be deferred. That is when the heart gets sick, depression can creep in, and peace is illusive. No peace, no sleep.
Perhaps there are many reasons for insomnia and I have only had a handful of sleepless nights. That probably doesn't qualify me, but I have found that being at peace despite chaotic or tumerterous circumstances, whether they are personal or happening in world events, definitely helps me sleep like a rock.
What can worry about what we cannot control add to our lives? It only takes ones peace and ability to sleep in my experience.
Releasing control to God and trusting him that he will not do me harm gives me a peace that goes beyond understanding and begets joy too. It is either that or depression from lack of hope in my future. Any time I have felt depressed or overwhelmed, it has come from me trying to handle or control everything and going outside of my design and I struggle to get sleep. I choose to the peace that comes from trusting God over depression for sure.

Jani, sorry to hear of "overwhelming stress" that you are going through presently, I can see how that can affect many areas of health as well as sleep. I have generations of all women in my family who have gotten Alzheimer, this is reason why I am so nutty about trying to stay as healthy as possible. Usually listening to relaxing music, or seeing a funny film may help get mind off negative thoughts. Just trying to help.

I can't claim that it will work for anybody else, but it works for me. It might take a few days to adapt. Bear in mind that not all of us need the proverbial 8 hours. I'm fine with 5 or 6. If you define insomnia as not getting 8 hours, that creates stress because not everybody needs or wants 8 hours.

NEVER, NEVER nap during the day since it disrupts a sleep cycle that should be at night.

Don't go to be before you're tired and groggy.

Don't indulge bright lights after 9 PM unless you're actually doing something like a party or event that will make you tired by itself. Those arouse the brain.

For me, a beer or two late in the day helps. That's generally the only time I consume alcohol.

Something boring helps, like an old movie.

Since I have been awake since 4am I like to check here for any new ideas.

Jani - you sound a lot like me. I find too that hard physical activity helps.

Doug - A nap will mess me up for possibly days, but sometimes if I get too comfortable it just happens.

I like this - "Don't go to bed before you're tired and groggy" . I am guilty of this - I go to bed because I should because I will be getting up early - that never seems to work!

Insomnia in Aging Adults: Why It Happens and How to Beat It

https://www.msn.com/en-us/health/other/insomnia-in-aging-adults-why-it-happens-and-how-to-beat-it/ar-AA13a4Ww?cvid=55898e29a49841609d8e8a4809ee0e18

Here’s How to Fall Back Asleep After Waking Up in the Middle of the Night

https://www.msn.com/en-us/health/other/here-s-how-to-fall-back-asleep-after-waking-up-in-the-middle-of-the-night/ar-AA13mwrT?cvid=2ca4e60fc50942438ab981408afabd1e

Everything Jani said is true for me except I worry a lot and can't sleep.

I don’t know if you’d call it a cure for insomnia, but based on my own experience,I think, it helps me sleep.

We have replaced all of our white nightlights with ones that emit red wavelengths. Google red light melatonin for studies done.

Also, as has been advised for years, no “screens” half an hour before going to bed.

I think we are all overstimulated by media. There is so much more to worry about as well these days. Don't watch the news before you go to bed. It's depressing. Read a book, drink chamomile or peppermint tea. Deep breathing exercises help to relax. Turn the lighting down.

Reading. If it works, your eyes get drowsy enough 2 put the book down.
If it doesn't work, you're up all night to finish the book. Kind of a win-win.

Second sleep. It happens naturally as we age. Pre-industrial revolution we all did it. Look it up.

Don't fight it. Embrace it...

Moved your bedroom furniture around and put your bed in a position where you can sleep with your head facing any direction other than north. My mother always insisted every bed in the house should face south but I don't think it really matters, as long as it isn't north. There is a science (of sorts) to it. Something about magnetic fields and the pull of gravity. Think of yourself like a giant battery plugging in positive to negative to recharge, your head being the possitive.

In our last home we had the bed facing north as it was the only feasible position for the bed in our small bedroom (Mom would have cringed). I could never sleep. I would have to go to the Livingroom and sleep on the couch.

Now in our new home we have the bed facing east and I sleep with my body facing south. I don't know if I believe in my Mom's old theories but since moving into this new home I have slept like a baby through the night each and every night. So has my husband. But then we now fall asleep looking out at the starry skies through our big picture window. Maybe it isn't about gravity. Maybe it is the stars so all you artists out there should be painting stars on your bedroom ceiling. It couldn't hurt and how cool would that look!

MG : Agree, there is a lot of interesting information about our lost 'second sleep'. Fascinating.

Audio books are a sure fire way to put me to sleep! I love books and I read every night in bed but if I listen to audio books I'm asleep in less than 10 minutes every time! :)
Also I go through phases depending on stress levels. Unfortunately, as most of us know, being an artist means having a creative mind and mine tends to go in many directions (even when it shouldn't be!). Good luck!

I wrote an article called, "How To Go To Sleep". It's a simple solution, it's free, and it worked for me. Read it. Try it. https://stu-pitt.blogspot.com/2018/09/how-to-go-to-sleep.html

In addition to adjusting room temp, eating, lighting, et al don't forget to adjust worrying and the mind!

Erin, I used to listen to audio books on road trips but had to stop because they nearly put me to sleep at the wheel. Scary!

I down a square of dark chocolate of Delta 8 and I sleep the most blissful sleep.

Well I just did a 2 day art fair, so I spent a lot of time on my feet. had the my best sleep for a long time last night.

What works for my wife is to read a geology textbook in bed.

ps. This really hurts since I'm a retired geologist.