I have insomnia

[ironpony]

10 hours ago, d0nnivain said:

It's not about the amount of stress.  It's how you cope with it.  Perhaps ask your parents for some money to see a therapist.  

Read books & articles about coping with stress & anxiety.  Learn about mindfulness & mediation.  If you are religious, rely on your faith.  Re-discovering my faith is what helps me cope when stress & anxiety get the best of me.  

Do you follow the "rules" about creating a sleep inducing environment? You need a cool, decluttered room.  Avoid caffeine in the afternoon & in your case heavy exercise but you could probably benefit from a walk after dinner.  Have a routine which includes going to bed at the same time.  Detox from electronics before bed -- no TV, internet or phone for 1+ hours before bed.  Ideally you should not even have a TV in your room, your phone should be dimmed & any digital alarm clocks facing away from you.   Perhaps have a cup of herbal tea; my favorite is a spearmint blend called SleepyTime.  Puts me right out most of the time.  Don't do other things in your bed like eat, hang out, watch TV etc.   You need to set up a consistent routine where you know you will be doing certain steps in a certain order & that when you slide between the sheets that is a signal to go to sleep. 

For example:  

10 p.m.  turn off TV & put down phone 

10:05  make a cup of tea & drink it. 

10:06 drink tea & read a book

10:45 stop reading, straighten up, wash tea cup

10:50 lock up 

10:55 brush teeth & wash face

11:00 pm lights out, slide into bed

Perhaps do some breathing exercises or relaxation of the muscles.  Clear your mind.  

You should be sound asleep by 11:15.  

Oh okay, well I do a lot of video editing for people in the evenings after work, and it's the only time I have to do it, so it's kind of impossible to avoid it seems.

But if I am turning everything off by 10 then it's not so bad.  However, as for the room being cool, I suppose it is, but I am sweating hot while in bed because of the stress of the insomnia.

Well is there any medication I can take for the insomnia for now, that will work?  I mean I have tried things like melatonin and lavender in the past but it hasn't worked much, because my brain's stress overides the medicine.  Is there a medicine that is potent enough, that it can actually beat the brain's stress, if that makes sense?

Edited September 2, 2020 by ironpony

[d0nnivain]

I have no idea if there are medications that will work for you.  I am not a doctor.  I also don't believe in better living through chemistry.  Most sleep medications are addictive & bad for the rest of your overall health.  They cause side effects like sleepwalking & can be hard to wake up from, as in you shouldn't drive the next day. 

[clia]

On 9/2/2020 at 3:23 AM, ironpony said:

okay thanks. I tried this for the last two mornings where I went for 45 minutes each about.  but it hasn't helped so far and I still stayed up at night. is it possible that maybe 30 minutes isn't enough?  another thing is, since the sun hasn't come up I find it difficult to see when I'm jogging and I don't know if that's safe or not.

Perhaps I need an intense workout to fall asleep later?

You need a headlamp if you are out jogging in the dark.

I have no idea if 30 minutes is enough for you.  You stated that you were too tired and hungry at work when you exercised in the morning, so that's why I suggested a shorter, less intense workout in the morning.  What works for me might not work for you.  I have no problem falling asleep after an intense workout in the evening -- in fact, it helps me fall asleep.  Have you tried working out in the evening after work?  

If the insomnia has come back since starting work, it might be anxiety/stress related.  Have you tried meditating or calming things before bed in the evening?  Are you staying off the phone, TV, etc., and allowing yourself to relax?    

[ironpony]

Oh well in the evenings I do a lot of video editing for clients, as well as my own projects, so it's hard to stay off of screens in the evenings therefore.  But is there a way I can do that and still sleep? Video editors who do it as a profession are able to I am guessing?

Oh well even if exercise in the morning can get me tired for work, it's still not tiring enough to put me to sleep later, if I only do it for an hour.  But also, I am afraid that if I jog at night in the park, that the chances of being possibly mugged are higher, or is that just me being paranoid?

[RecentChange]

Regarding affording needed, doctor recommended therapy - can't you tap into the savings you have set aside to produce a movie to get yourself some vital treatment?

It might be a good investment in yourself. If you are able to get some tools via therapy to help you better cope and manage your stress, anxiety and insomnia - you will likely be able to be more productive, and get closer to your goal of producing a movie.

[ironpony]

Well another thing is, perhaps the insomnia would went away, theoretically, if I made the movie and finished it as well.  But yes perhaps I should dip into savings for some therapy.  However, would the therapy be online now because of covid?  Perhaps.

[elaine567]

You can't just rely on "therapy" as some sort of a cure all, for your stress. Yes breathing and anti anxiety exercises can help, but not if you don't do them.
The internet is full of stress busting advice, how about trying some of it?
You need to identify the things that are adding to your stress and work out ways to alleviate them.
I doubt doing a full time job then video editing at night is helping, nor is this movie hanging over your head.
Fighting with your parents over money and this movie is probably not helping either... and it is not long really since you split with your long term gf...
You need to clear the decks and I  guess your job in itself is probably enough for you to cope with, without all these extra "projects" crowding your brain.
With no sleep your brain does not get the chance to rest and "rewire" and repair.
Medication is not the answer. Medication merely knocks you out, it does not give you restorative, restful sleep.

You are on a treadmill of your own making, time to get off, there is no easy fix...
 

[ironpony]

Oh okay.  Another thing to add to that is I have to sleep at different times, cause my shifts alternate between night and day shifts, which doesn't help either.

But other people are able to sleep with all these things in their lives, so is my brain just being too dramatic about it?

[Dork Vader]

On 9/2/2020 at 12:56 AM, ironpony said:

My insomnia has been getting pretty bad lately, and I am worried it is hindering my work performance.  I am still trying to figure out a way to remedy or cure it, but until I find a way, what can I do to be more awake and more alert at work?

I think my insomnia was the reason I was laid off of my last job before covid, because I kept making mistakes that I don't think I would have made if I was able to sleep.  Does anyone know of anything I can do at work to help myself concentrate better when tired and do a better job?

Since the insomnia seems to be linked to your work, I'm wondering is your line of work high stress? Is there any possibility this is anxiety/stress related and induced from your job? If that's it, then perhaps you might want to see a psychiatrist and discuss it. When you discuss medications and treatment options, you need to be honest with yourself. If you have an addictive personality or if addiction runs in your family you need to make that very clear to psychiatrist. You don't want to go in there with an addictive personality and walk out with a prescription for benzodiazepines. In all honesty I would avoid Benzos unless it is an absolute last resort and even then be extremely careful.

You might also consider seeing a therapist who specializes in stress and anxiety. They can help you develop some routines that will help you fall asleep and deal with the stress in a healthy way. Exercise will likely be a suggestion but it's not going to be the full answer.

There are OTC things you can take for insomnia but they do not provide a good quality of sleep. 

[Dork Vader]

On 9/2/2020 at 6:31 AM, elaine567 said:

THE MILITARY SECRET TO FALLING ASLEEP IN TWO MINUTES

putting a small gap between your upper and lower jaw (teeth) is one of the easiest ways to relax facial muscles. Many people often keep their teeth clamped together, while they might not be putting much pressure on the teeth the muscles are not relaxed. Learned this one doing NFB treatment for anxiety. 

Basically I'd watch a video monitor showing my brains activity and my bodies vitals. The object then was to relax and slow down the thought processes, if I was being successful the animations on the screen would change and my vitals would improve. 

But I agree these are some great tips. Some others that he might also try are to use white noise or some type of static sound. Such as a fan, the static from a TV or any type of similar sound that they find relaxing.

[ironpony]

On 9/25/2020 at 1:20 AM, Dork Vader said:

putting a small gap between your upper and lower jaw (teeth) is one of the easiest ways to relax facial muscles. Many people often keep their teeth clamped together, while they might not be putting much pressure on the teeth the muscles are not relaxed. Learned this one doing NFB treatment for anxiety. 

Basically I'd watch a video monitor showing my brains activity and my bodies vitals. The object then was to relax and slow down the thought processes, if I was being successful the animations on the screen would change and my vitals would improve. 

But I agree these are some great tips. Some others that he might also try are to use white noise or some type of static sound. Such as a fan, the static from a TV or any type of similar sound that they find relaxing.

Oh okay thanks, I actually thought it was the opposite, and I am actually distracted by consistent noise more, but maybe I am looking at it the wrong way.

Edited September 26, 2020 by ironpony

[ironpony]

On 9/25/2020 at 1:12 AM, Dork Vader said:

Since the insomnia seems to be linked to your work, I'm wondering is your line of work high stress? Is there any possibility this is anxiety/stress related and induced from your job? If that's it, then perhaps you might want to see a psychiatrist and discuss it. When you discuss medications and treatment options, you need to be honest with yourself. If you have an addictive personality or if addiction runs in your family you need to make that very clear to psychiatrist. You don't want to go in there with an addictive personality and walk out with a prescription for benzodiazepines. In all honesty I would avoid Benzos unless it is an absolute last resort and even then be extremely careful.

You might also consider seeing a therapist who specializes in stress and anxiety. They can help you develop some routines that will help you fall asleep and deal with the stress in a healthy way. Exercise will likely be a suggestion but it's not going to be the full answer.

There are OTC things you can take for insomnia but they do not provide a good quality of sleep. 

Well one thing that stresses me out in the job is the shifts are constantly changing.  One day it's a really early shift, the next it's quite a late one, etc.  So I feel I would be less stressed if I just had a regular shift time.  Another thing is, is that a lot of is outdoor work and the whether sucks for that where I live.  A lot of times it's cold out, and it rains a lot where I live, and I think the rain is making me feel depressed and it's been raining for weeks now, and just wish it would stop for good amounts of time.

[Dork Vader]

3 hours ago, ironpony said:

Well one thing that stresses me out in the job is the shifts are constantly changing.  One day it's a really early shift, the next it's quite a late one, etc.  So I feel I would be less stressed if I just had a regular shift time.  Another thing is, is that a lot of is outdoor work and the whether sucks for that where I live.  A lot of times it's cold out, and it rains a lot where I live, and I think the rain is making me feel depressed and it's been raining for weeks now, and just wish it would stop for good amounts of time.

Big swings in your shifts especially if they are every other day can easily cause insomnia. It can be very difficult to maintain a solid sleep routine and cycle. How frequently are the shifts changing? 

[ironpony]

The shifts change literally everyday.

[LivingWaterPlease]

You mentioned you're out doors and it rains a lot where you are.

I just listened to a lecture by a sleep specialist, Dr. Michael Breus. He's on the internet so you can research his page. Here are other things you can try besides meds:

Get a light box for the mornings to simulate bright sunlight. I just listened to a video lecture from a sleep specialist and he recommended that. I don't know much about what type of light to use, I believe he said blue light, which is what you want to avoid at night. But, bright sunlight lets your body know to kick into gear for the day.

One thing he highly recommended was magnesium to relax and fall asleep. He said bananas are a very high-magnesium fruit and that the peelings have three (3!) times the magnesium in them as the fruit does. But you don't have to eat the peelings! 🙂 He recommended making Banana Tea with the whole banana which sounded good and which I'm drinking right now. It's delicious and here's how to make it! 

🍌One banana🍌

Two or three cups of boiling water

Wash the banana, cut the tips off, and cut it in half

Put it in boiling water for four or five minutes.

Pour the banana water into a cup and drink.

You can sweeten with honey, stevia, or whatever you like to use. I also put a cinnamon stick and cloves in the boiling water along with the banana. 

If caffeine affects your sleep consider cutting down on it, especially in the afternoons and evening.

As I drink this banana tea I'm becoming very chilled out! 

 

 

[ironpony]

I've been having insomnia problems and one thing I noticed is that I never yawn hardly, compared to how I use to way back before I had the problem.  I probably haven't yawned for weeks.  This is probably not normal but wondering if yawning help, since back when I did not have the problems, I would yawn when I was tired, and I would sleep a lot better as well.

Does yawning help, or not really?

[ironpony]

I've been having problems with insomnia and my friend says that the problem could be is that I am brushing with flouride toothpastes, and use a flouride mouthwash, and that flouride is bad for the pineal glande and is keeping the glande from producing the melatonin I need to sleep. But I am afraid to stop using flouride toothpaste because I have had cavitiy problems in the past, and the dentist says to use a flouride toothpaste to keep the cavities at bay. 

I've had three new ones this year though so maybe the flouride toothpaste doesn't make a lot of difference?  Or does it?  Or does flouride cause a decrease of melatonin and this is what is causing my insomia, if anyone knows?  Would a doctor know more about this and just ask them?

 

[basil67]

You've already identified the cause of your insomnia here.

 

[ironpony]

Yeah that's true, I guess the timing of the new job is too coincidental to believe it could be other things.  I feel that the new job has caused an overproduction of adrenaline in my body perhaps, but is there way to cut down on andrenaline production in the body, if that's what it could be?

[Wiseman2]

Ask your dentist and get to a doctor for the insomnia.

[ironpony]

Oh okay.  Well I asked the dentist and he said 'I only know that flouride is good for your teeth.  I don't know of anything it could do to the pineal glande, and that perhaps a neurologist would know more about that, he said'.

So do I see a neurologist then? The doctor says he feels the insomnia is just caused by stress as far as he can tell.

[basil67]

Ironpony, there's lots of stuff on the internet about flouride and insomnia.  A quick glance at medical studies shows that there is no evidence for a link between the two.   Do your own research and reach your own conclusion before spending a lot of money on an unnecessary visit to a neuro.

[major_merrick]

I am anti-flouride but I doubt it has anything to do with insomnia.

Just delete flouride from your life and at least thinking about it won't keep you up at night.

[Fletch Lives]

Melatonin tabs work for me.

Edited November 10, 2020 by Fletch Lives

[ironpony]

I have been having trouble sleeping so I have been taking melatonin and triptophan for it, but they only work for about 4-5 hours max per night.  My friend said that maybe it's normal that I am waking up after 4-5 hours because that's all I need and I shouldn't worry about it, or think negatively about it and embrace it.  What do you think?  Does he have a point that, maybe that's normal for some people, and it's nothing to worry about?