Insomnia Sucks!!

**pervert** · 8th November 2006, 15:22

Originally Posted by Fishy

hahaha I haven't smoked in a few years now...maybe thats just what I need (short term). Would like to figure out something that may help long term.

Haha for sure, if 6 or 7 dots of bomb-diggidy skunk doesn't make you tired I don't know what will...

**WRT** · 8th November 2006, 16:06

Go for a ride (although . . . did I see a thread a little while ago saying you were selling your bike?). Have you got a decent set of twisties near by?

When I was in the worst of my insomnia, I'd tried pretty much everything you've mentioned and the only thing that would allow me to sleep was a good blast. Unfortunately, I was living in Pt Chev at the time, the best I found was up the North Western, then a "spirited" ride thru past Kaukop and across to Welsford and then a leisurely cruise back down the Northern. Admittedly, at 1am+, it didnt take that long . . .

Guaranteed tho, I'd get home, crawl out of my gear, and fall asleep within minutes.

**hXc** · 8th November 2006, 16:34

Fishy, and others that have admitted sleeping problems, I know how you feel. I too have sleeping troubles. It started with the shocking suicide of my best friend, and that was over a year ago. I haven't slept well, or consistently well since then.

I usually listen to music at night, because I start sketching out if in silence, but it won't be heavy. Enigma is my latest choice, and it is pretty good. And to those saying that silence is best, for me, that doesn't work. I can't work or concentrate in silence, and music is always an escape for me. Pink Floyd will be my next choice, I think.

I would love to go for a ride at night to relax. But being 15, and on a restricted lisence, that's not really possible. Especially with school the next day.

I usually get to bed around 9:30, and get to sleep around 11:30 - 12:30. Then, I wake up at anywhere between 7 and 7:15, for school. This is a real problem for me. I go to school tired and can't concentrate in 1st period. 2nd period is usually pretty goor, then food at interval, 3rd period is alright, lunch, then 4th is not great, and 5th if just pointless. With exams coming up, this is not ideal.

Just stick in there guys, and girls. Eventually, it will subside. Well, I hope it does.

**Clivoris** · 8th November 2006, 17:05

Mate,
that's a toughie. Squeek has posted some excellent advice but there are heaps of possible reasons for sleep problems: unresolved issues (current or historical), physiology (some people just sleep differently due to biology), anxiety or depression, lifestyle issues, snoring and sleep apnoea (sp), and on and on. If you can get into a sleep clinic that would be the way to go. They can assess the whole shebang. If you are someone who tends to worry or ruminate then the quiet time when we try to get to sleep is prime time to indulge in this. It might be worth seeing a psychologist to change this tendency but you could also try a gentle breathing/relaxation strategy when trying to get off to sleep or back to sleep.
There are infinite varieties but a couple I use are:

Gently counting from 1 to 3 on the inbreath, then the same on the outbreath. This is all you give attention to, nothing else is important. Worrying about getting to sleep is irrelevant, you always get to sleep but not necessarily when you want to. You will get distracted by thoughts and worries but learn to acknowledge that you got distracted and gently return to the counting. Keep doing this as long and as often as you need to. This probably wont be very easy unless you have a well disciplined mind but it is something that will improve with practice. One of the tricks is not to get too uptight about the practice. Get distracted? That's o.k. Just return to the counting. If you are physically tired you will go off to sleep.
Another variation on this is to count to 1 (not out loud of course) on the inbreath, then gently say "I am calm" on the outbreath. Then 2 on the inbreath and "I am calm" on the outbreath. Some people go back to 1 after reaching 10, some just keep going to get a sense of how long it is taking them. Both these methods use distraction tasks that don't take too much effort but require enough attention to distract from worry. Again it is important to accept distraction and gently return to the exercise.
Some people have success with gently distracting alphabet games e.g. How many motorcycles can you think of for each letter of the alphabet. Start at A and move through the alphabet. Problem with this type of thing is that it might engage too much attention and get you too interested or aroused.
- Remembering positive or pleasurable events and replaying them in your mind can work, or indulging in a positive fantasy e.g. Lotto or fantasy job or holiday. Let your mind engage in quite a bit of detail if you can do this without geting too worked up. If you can defuse the worry about not getting to sleep this can obviously be really helpful. Remind yourself that you probably wouldn't be sleeping anyway so you might as well enjoy yourself, then go back to the pleasant memory etc.

This is a bit dodgy giving this kind of advice without a thorough assessment of the problem, but WTF, it's not costing you anything and there isn't any risk involved so you might want to give it a crack. Persistance really helps with these things but so does some coaching or support. A cheap way to develop some of these skills is to join a meditation group, but what I am suggesting is subtly different to meditation altough it does have overlaps.
Anyway, good luck mate. If you have questions feel free to post them or PM them. My other personality has a bit of experience in these kind of things.

**Shadows** · 8th November 2006, 20:36

Originally Posted by MrMelon

Washing tv ..... doesn't help though.

FUCK NO!!!! Far too stimulating. Especially if it is still plugged in.

**MVnut** · 8th November 2006, 20:55

I wouldn't lose any sleep over it .................lol

**Timber020** · 8th November 2006, 21:14

Try taking some magnesium, it can help, as we have a selenium and magnesium deficiency in the country, and lack of mag can keep you up

**Ronin** · 8th November 2006, 21:24

I have discovered something that works for me. As I'm in a smallish flat and the lounge is next to my bedroom, I put the TV on very quietly and set the sleep timer. Then when Im in bed I have to strain to hear it. Within 5 mins Im out like a light.

**Motu** · 8th November 2006, 22:16

I have a sleeping problem too - I had to stop on the way home tonight for a little snooze,I often do that if I start to nod off in the Pajero.A few days ago a customer had to wake me up to pay her bill.I get home and fall asleep if I sit down in a chair.I go to bed at midnight,get up at 5.45am,work from 7.00am to 6.00pm for 5 days,on saturday I only work for 5 hours these days.I've got no time for insomnia.

**Fishy** · 9th November 2006, 07:23

Originally Posted by Clivoris

Mate,
that's a toughie. Squeek has posted some excellent advice but there are heaps of possible reasons for sleep problems: unresolved issues (current or historical), physiology (some people just sleep differently due to biology), anxiety or depression, lifestyle issues, snoring and sleep apnoea (sp), and on and on. If you can get into a sleep clinic that would be the way to go. They can assess the whole shebang. If you are someone who tends to worry or ruminate then the quiet time when we try to get to sleep is prime time to indulge in this. It might be worth seeing a psychologist to change this tendency but you could also try a gentle breathing/relaxation strategy when trying to get off to sleep or back to sleep.
There are infinite varieties but a couple I use are:

Gently counting from 1 to 3 on the inbreath, then the same on the outbreath. This is all you give attention to, nothing else is important. Worrying about getting to sleep is irrelevant, you always get to sleep but not necessarily when you want to. You will get distracted by thoughts and worries but learn to acknowledge that you got distracted and gently return to the counting. Keep doing this as long and as often as you need to. This probably wont be very easy unless you have a well disciplined mind but it is something that will improve with practice. One of the tricks is not to get too uptight about the practice. Get distracted? That's o.k. Just return to the counting. If you are physically tired you will go off to sleep.
Another variation on this is to count to 1 (not out loud of course) on the inbreath, then gently say "I am calm" on the outbreath. Then 2 on the inbreath and "I am calm" on the outbreath. Some people go back to 1 after reaching 10, some just keep going to get a sense of how long it is taking them. Both these methods use distraction tasks that don't take too much effort but require enough attention to distract from worry. Again it is important to accept distraction and gently return to the exercise.
Some people have success with gently distracting alphabet games e.g. How many motorcycles can you think of for each letter of the alphabet. Start at A and move through the alphabet. Problem with this type of thing is that it might engage too much attention and get you too interested or aroused.
- Remembering positive or pleasurable events and replaying them in your mind can work, or indulging in a positive fantasy e.g. Lotto or fantasy job or holiday. Let your mind engage in quite a bit of detail if you can do this without geting too worked up. If you can defuse the worry about not getting to sleep this can obviously be really helpful. Remind yourself that you probably wouldn't be sleeping anyway so you might as well enjoy yourself, then go back to the pleasant memory etc.

This is a bit dodgy giving this kind of advice without a thorough assessment of the problem, but WTF, it's not costing you anything and there isn't any risk involved so you might want to give it a crack. Persistance really helps with these things but so does some coaching or support. A cheap way to develop some of these skills is to join a meditation group, but what I am suggesting is subtly different to meditation altough it does have overlaps.
Anyway, good luck mate. If you have questions feel free to post them or PM them. My other personality has a bit of experience in these kind of things.

Thanks heaps for your advice there mate, some quite good info there!. I will definitely be trying out some of the techniques you have mentioned.

**Fishy** · 9th November 2006, 07:24

Originally Posted by Timber020

Try taking some magnesium, it can help, as we have a selenium and magnesium deficiency in the country, and lack of mag can keep you up

I've already been taking both for years as part of a multi vit I take daily.

**Street Gerbil** · 9th November 2006, 07:29

Sorry to hear about your problem mate! I am definitely having some problems with my sleep. Unfortunately they are mostly a result of Earth rotating too damn fast. Between work, sports, riding, and family there is not much time left for pushing Zs... :-(

**Fishy** · 9th November 2006, 07:40

Ok last night I fell asleep in record time (about 15-20mins) but got woken up at 1:30am by the howling wind outside and it took me about an hour to get back to sleep. I woke up a couple more times but thats it, I normally wake up a lot during an average night but last night was only about 3 or 4 times and only one of those times took a while to get back to sleep (because I was worried that the wind was going to keep me awake).

What I did differently......

After dinner I thought about anything that may play on my mind so I wouldn't think about anything when I went to bed.

I went to bed a little later than normal

I read my book for a little longer than normal.

I tried to relax as much as possible.

I thought to myself, its ok if I don't get to sleep but I am calm, tired and this is going to be easy.

And it worked pretty well, I got about 6 hours sleep last night which is pretty damn good for me and am feeling a little more awake than usual so I'm going to try the same again tonight and see how it goes.