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Why Can’t I Sleep?

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Re: Why Can’t I Sleep?

#281

Post by jumaro »

CharlesW wrote: post #223
jumaro wrote: post #221

When I'm anxious, breathing meditation before sleep helps a lot. Breath in like you normally would, then pause a little, breath out as slowly as it's comfortable. Again a little pause, then start again with breathing in as you normally would. 15 minutes of that work wonders for me. It tricks the brain into thinking you're save, because only when you're relaxed you breath like that normally. When in danger, your breat…

Not sure if this is exactly the same, but it seems reminiscent of "box breathing": https://www.healthline.com/health/box-breathing

you're right, it's similar :)

Re: Why Can’t I Sleep?

#282

Post by fraudsyndrome »

Gene_Parmesan wrote: post #106
unishark wrote: post #36

> ...extreme night owls (who might naturally sleep, for example, from 2 to 10 a.m.)... Uh what's the next adjective after "extreme"? This reminds me of companies with so-called "flex time" where you have the option to come in as late as 9 if you want to.

Well, technically it's a disorder at that point - delayed sleep phase disorder, which I have secondary to ADHD. Circadian rhythm is genetically determined and all long term studies of delayed sleep phase show it's essentially impossible to change. However it's one of those things that's a disorder only because it goes against what our societies expect. I used to think I had insomnia for years, because I would try to…

> a recent study found a physical cause for this - something about a genetic mutation that causes our sleep-signaling hormones to be created without the tails they usually have to navigate to the correct spots in the brain

I know someone who is currently going through the diagnosing phase, could you please link that study? Their GP mentioned that you could take medication to "work" through it in order to match societies "normal" times.

I don't know what a hormone "tail" means but if they have trouble navigating to the correct spots in the brain, how does it eventually find the correct spot? That reads to me like the hormone won't be able to navigate to the correct spot or it'll have trouble every time but from what I read those with DSPD do have a typical, consistent sleep time, it's just delayed (relative to the majority of people)

Re: Why Can’t I Sleep?

#283

Post by scythmic_waves »

skygazer wrote: post #275
wruza wrote: post #149

Ironically, I fixed my moderate chronic insomnia succesfully by going to a doctor with a completely unrelated( citation needed ) set of symptoms. My CBT therapist wanted me to fall asleep during the appointment to perform another technique, but obviously I could not. He said to not worry and explained a routine which I’m happy to share to those who didn’t try yet: - lay, relax, comfort^ - do not move further - do not…

I don’t suffer insomnia, but when I do notice I’m not falling asleep, because I’m ruminating, I shift my attention to the random noise of the visual field of my closed eyes. I “observe” the patterns: sort of a dull swirling, shifting static; and fall asleep within a minute or two. They are somewhat mesmerizing. I’ve asked others if they can also see such patterns with their eyes closed and haven’t found anyone that r…

I see this! I didn't think to ask if other have. Watching it doesn't help me fall asleep, though.

Re: Why Can’t I Sleep?

#284

Post by fcsns »

skygazer wrote: post #275
wruza wrote: post #149

Ironically, I fixed my moderate chronic insomnia succesfully by going to a doctor with a completely unrelated( citation needed ) set of symptoms. My CBT therapist wanted me to fall asleep during the appointment to perform another technique, but obviously I could not. He said to not worry and explained a routine which I’m happy to share to those who didn’t try yet: - lay, relax, comfort^ - do not move further - do not…

I don’t suffer insomnia, but when I do notice I’m not falling asleep, because I’m ruminating, I shift my attention to the random noise of the visual field of my closed eyes. I “observe” the patterns: sort of a dull swirling, shifting static; and fall asleep within a minute or two. They are somewhat mesmerizing. I’ve asked others if they can also see such patterns with their eyes closed and haven’t found anyone that r…

This is also a meditation/mindfulness technique I've heard described in some guided practices, so I think anyone could definitely do this. For me it does require various levels of focus/effort when I try it at different times.

Re: Why Can’t I Sleep?

#285

Post by lambdaba »

specialist wrote: post #113
lambdaba wrote: post #51

Earlier quoted context omitted.

Magnesium is a great addition in any situation. I recommend trying high-dose magnesium from magnesium chloride, it's easy to dissolve some (up to 15 grams at once) in some water and drink.

How did you settle on Mg cloride? Mg orotate doesn't upset my tummy. Determined thru trial & error. I tried reading about the differences, but failed to understand.

Multiple sources say it absorbs best, it's also extremely cheap which means you can use it in baths, and topically in general.

Other forms bound to various amino acids like magnesium glycinate are good too, but you can also supplement those amino acids separately.

Magnesium chloride is water soluble so it's great to dissolve in your drinking water and drink throughout the day.

Re: Why Can’t I Sleep?

#286

Post by supergeek133 »

decodebytes wrote: post #210
supergeek133 wrote: post #208

The other side of this equation that isn't talked about as much is "actually getting rest when you sleep". A problem that became worse for me over the years was "sleeping but still being tired". This manifested for me when I started falling asleep at my desk at work, or in the middle of a conversation while I sat down. I did all the regular things, bed same time everyday, less/no caffeine, I would even workout when I…

Hey, I have this really bad. Around 7-8pm I feel like I want someone to pull on my legs hard and they get an antsy feeling where I cannot keep them still. When I then go to bed, my legs kick and jerk , my wife has complained about me actually kicking her in the shins and drawing blood from my toenails. I have heard of medication, such as Dopamine agonists, but got concerned they might have other side effects. May I a…

Well first thing is I took a sleep study (monitors and all). I think at first they thought I had Narcolepsy, but after the study it was clear my legs just didn't stop moving.

They prescribed me Mirapex, which is normally a drug for Parkinson's patients but it's in like a 1/5th dose. I take it a couple hours before bedtime!

Re: Why Can’t I Sleep?

#287

Post by supergeek133 »

ip26 wrote: post #213
decodebytes wrote: post #210

Earlier quoted context omitted.

Hey, I have this really bad. Around 7-8pm I feel like I want someone to pull on my legs hard and they get an antsy feeling where I cannot keep them still. When I then go to bed, my legs kick and jerk , my wife has complained about me actually kicking her in the shins and drawing blood from my toenails. I have heard of medication, such as Dopamine agonists, but got concerned they might have other side effects. May I a…

Check your iron levels (or just check your diet). Restless leg syndrome can be caused by iron deficiency.

Yes my neurologist also suggested I take Vitamin E and Iron supplements.

Re: Why Can’t I Sleep?

#288

Post by allarm »

wruza wrote: post #149

Ironically, I fixed my moderate chronic insomnia succesfully by going to a doctor with a completely unrelated( citation needed ) set of symptoms. My CBT therapist wanted me to fall asleep during the appointment to perform another technique, but obviously I could not. He said to not worry and explained a routine which I’m happy to share to those who didn’t try yet: - lay, relax, comfort^ - do not move further - do not…

Another useful technique that I picked up during my meditation practices was concentration on your next thought. Sounds completely weird, but I remember trying that after I’d read about it and it worked - I got a complete silence in my head almost immediately.
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