Sleep troubles

[zetkin]

I have a problem with falling asleep. It's been like that for about 3 month already, and I cannot do anything about it.

 

When I go to bed, at any time, would it be 10 or 12, and no matter how sleepy I am, I start thinking about staff. All kinds of staff, my past, my future, some episodes that just happened today or 5 years ago.

 

It's like I'm talking to myself, replaying these situations, conversations that had happened or might happen in the future. Absolutely unmeaningful things. It takes up to 3 hours to fall asleep.

 

Recently, I started to listen to audiobook when I go to bed, just to shut myself up. But it still takes a long time to fall asleep, although less than when it's me talking. I just hope that when I do it for too long I will get used to going to bed without this inner chatting.

 

Any ideas what else can be done?

[january2011]

A night-time routine, warm bath, listening to white noise or a relaxing video of nature sounds on YouTube. Getting up at the same time very day. Staying away from caffeine in the afternoon/evening. Perhaps even writing all those thoughts in a journal just to get them out of your head.

[Furious]

Warm glass of milk 1/2 before bed usually helps.

[Ross MwcFan]

I'm suffering from exactly the same thing.

[wuggle]

A long walk (or any exercise that will get you some fresh air for an hour or so), during which you can get to figure things out in your head, then a nice warm bath, generally do it for me.

 

You must have at least an hour to cool down before bed (if you go to bed just after a warm bath\shower you are too hot). No caffeine for about 5 hours before go to bed.

 

Alcohol will get you to sleep but it will be rubbish quality. It will be fitful and your breathing goes to pot.

 

If you do find your head keeping you awake, going round and round over the same nonsense, get up and get cold for 5 minutes (cold water on your face, whatever), then back to bed.

 

Read an interesting article recently that seemed to indicate that the one period of 7-8 hours night-time sleep we currently aim for in the west, is a fairly recent development, when before that smaller periods of sleep were the norm. Apparently people used to get up in the middle of the night, chat, eat, play games, then go back to sleep.

 

Sadly our society doesn't allow it, but you have to envy Animals. Look at a cat, they run round like mad things, sleep, then eat, sleep, then go out for a bit more, then sleep. Jealous

Edited May 13, 2012 by wuggle

[zetkin]

A night-time routine, warm bath, listening to white noise or a relaxing video of nature sounds on YouTube. Getting up at the same time very day. Staying away from caffeine in the afternoon/evening. Perhaps even writing all those thoughts in a journal just to get them out of your head.

 

A long walk (or any exercise that will get you some fresh air for an hour or so), during which you can get to figure things out in your head, then a nice warm bath, generally do it for me.

 

You must have at least an hour to cool down before bed (if you go to bed just after a warm bath\shower you are too hot). No caffeine for about 5 hours before go to bed.

 

Alcohol will get you to sleep but it will be rubbish quality. It will be fitful and your breathing goes to pot.

 

If you do find your head keeping you awake, going round and round over the same nonsense, get up and get cold for 5 minutes (cold water on your face, whatever), then back to bed.

 

Read an interesting article recently that seemed to indicate that the one period of 7-8 hours night-time sleep we currently aim for in the west, is a fairly recent development, when before that smaller periods of sleep were the norm. Apparently people used to get up in the middle of the night, chat, eat, play games, then go back to sleep.

 

Sadly our society doesn't allow it, but you have to envy Animals. Look at a cat, they run round like mad things, sleep, then eat, sleep, then go out for a bit more, then sleep. Jealous

 

Thanks

 

Writing things down helps a bit Also a walk in the night is good. The bath used to relax me a lot, but unfortunately in this appartment I only have shower

 

I actually find no connection with coffein. I used to drink much more coffee at my previous job and didn't have troubles. Now I stay home and don't drink coffee every day, only occasionally, when I feel like.

 

I think my main problem is not bad sleep, but thinking that prevents me from falling asleep. When I do fall asleep I sleep sound, never bothered by some noises or sounds and don't wake up till morning.

Edited May 13, 2012 by zetkin

[zetkin]

I'm suffering from exactly the same thing.

 

Try to listen to an audiobook and concentrate on every word that narrator says, then your own thoughts get drowned.

 

Listening to some background music doesn't help at all, for me it only encourages thinking activity.

[SarahRose]

try reading a boring text book

[Mr Scorpio]

Meditation. TaraMaiden is probably a good person to ask about this. I have begun setting aside 15 minutes a day -- in 5 minute intervals -- to sit and meditate. For me, my mind regrets the past and frets over the future. So, I've been practicing a a Buddhist visualization exercise.

 

With this, you picture your mind as a stream. This stream has a source and a destination. Imagine if you could stop the flow of the water from both sides, the source and the destination. What would remain is perfectly still, clear, rested water. And so it is with your mind. I've read the Dali Lama express that one has to be careful not to fall too deepy into this imagine, lest one fall asleep.

[johan]

I listen to podcasts of college philosophy lectures when I go to bed. If you really listen to them, you'll be out cold in five minutes. It's a bummer for me though, because I chose lectures in topics I'm interested in, and I'm not learning a damn thing.