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Dealing with Insomnia

jacquesmattheij.com

61–70 of 169 posts

Re: Dealing with Insomnia

#61

I think my biggest problem is that I don't exhaust myself physically. Humans are built for constant labor. We're the endurance-running champions of the animal kingdom. As recently as last century, almost all jobs were physically exhausting. Mind work is exhausting as well, but in a different way. At the end of a strenuous day of coding, and endless meetings, I'm drained. Completely wiped out. I feel physically exhaus…

Since starting to wfh daily due to the pandemic, I've found I'm not nearly as mentally wiped out at the end of the workday, and as a result it's a lot easier to get a bit of physical exercise in the evening.

I knew I found my commute tiring, but I don't think I realized how much. After a workday + commuting home I was always wiped out mentally and physically, and now I'm only mentally tired, but not so much physically.

Re: Dealing with Insomnia

#62

Try magnesium. Stress depletes magnesium. The cells in our body need magnesium and calcium for their operation. When you're low on magnesium your cells can't go into off state. When that happens your muscles become stiffer and you can't sleep. Magnesium supplementation is the solution. "Supplementation of 500 mg of Mg has been associated with significant improvement in the insomnia severity index, sleep time, sleep e…

I've been reading good things about KAL magnesium glycinate in various contexts. There seems to be at least 10 different types of magnesium (oxide/glycinate/citrate/etc). Can you recommend any of these in particular?

Re: Dealing with Insomnia

#63

Try magnesium. Stress depletes magnesium. The cells in our body need magnesium and calcium for their operation. When you're low on magnesium your cells can't go into off state. When that happens your muscles become stiffer and you can't sleep. Magnesium supplementation is the solution. "Supplementation of 500 mg of Mg has been associated with significant improvement in the insomnia severity index, sleep time, sleep e…

Thanks for providing the links on the benefits of sleep linked to magnesium, but can you provide a link for this:

> Stress depletes magnesium.

Re: Dealing with Insomnia

#64
I think sleep (and getting in and out of it) is hugely individual and you need to work with your own physiology. My discovery was that I can't "think" when other people are talking because I think verbally. So putting on speech and lying down == sleep. I've listened to podcasts or audiobooks every night for several years now and am asleep within 5-15 minutes.

The other benefit is I've also listened to hundreds of books and podcast episodes, but all in tiny chunks. The next night I seek to the spot I last remember and continue.

Re: Dealing with Insomnia

#65
post #58

I think my biggest problem is that I don't exhaust myself physically. Humans are built for constant labor. We're the endurance-running champions of the animal kingdom. As recently as last century, almost all jobs were physically exhausting. Mind work is exhausting as well, but in a different way. At the end of a strenuous day of coding, and endless meetings, I'm drained. Completely wiped out. I feel physically exhaus…

> Humans are built for constant labor. We're the endurance-running champions of the animal kingdom. I mean, sure, we can do that. But most of our ape relatives lay about all day socializing and taking advantage of their social cohesiveness to hunt-and-gather very quickly (and then get back to lazing around.) They have many capabilities, but rarely use them, because social organization is just so OP compared to the de…

I wonder if the big difference is the amount of crap constantly taking up our attention. Apes don't have to worry about waking up at a precise time, picking up groceries, the softball game on Friday, etc. etc. Physical exhaustion seems to draw on the same pool of energy that we use to ruminate and stress about all of this crap, so maybe that's part of the reason it helps.

Re: Dealing with Insomnia

#66
I've found a pretty effective means for me to fall asleep when I have insomnia characterized by racing thoughts: I simply count from one to four over and over again, non-stop until I fall asleep.

Now some details, background, and theory regarding this method. The idea behind it is to try to keep the mind occupied so that it doesn't have a chance to think about all those things that keep me awake.

In the past I'd tried a bunch of different methods for falling asleep, including the common one of counting from one to a hundred (or backwards from one hundred to one), but found that I would often lose track of where I was in the count, and have to start over. This minor annoyance was why I decided to count a much smaller number, so I'd never lose track of where I was.

Another problem that I had was that if I counted too slow, then some thought would sort of "sneak in" in between the numbers and there'd be some chance that I'd start thinking about that rather than continue the count. To counteract this I started counting faster, and found if my counting was fast enough and if I tried to focus on the count rather than letting my mind drift while counting automatically, it usually worked pretty well at letting me fall asleep.

Now, this isn't foolproof, as major anxiety, the effects of stimulants like caffeine, physical issues such as pain, etc, can overwhelm such a method, but for more "ordinary" insomnia caused by racing thoughts I found this simple method to be quite effective.

Incidentally, chamomile tea will make me drowsy, and so will small doses of melatonin, and if I don't fight the drowsiness and try to fall asleep as soon as I get drowsy, that often helps too.

Something else that helps is being slightly chilly. Not so much that the cold keeps you awake, but just enough for that the blankets feel comfortably warm. Being either too hot or too cold is bad for sleep.

Wearing earplugs and a blindfold can help, as can pot, if you get the right strain and the right dose.

Finally, I've found that certain types of food (like a big bowl of pasta) will make me pass out, even at inconvenient times like that middle of the day. I haven't tried eating as an insomnia cure, since I generally don't like to eat big meals before bed time, since digestion stops for me while I'm asleep and waking up with a half-digested meal can sometimes be uncomfortable.

Re: Dealing with Insomnia

#67
post #23

I'm sure noise cancelling headphones would prevent me from hearing my alarm!

Not if the alarm is in the headphones. Years ago, I started sleeping with earplugs. I can't sleep without them now. I get the best and deepest sleep this way. I feel like it turns off my subconscious, because my brain is no longer processing external input.

Could you share some information about the earplug type/brand that works for you?

I am looking for a decent sleeping earplug or earbud as I have recently moved to a noisier place. I’ve tried sleeping in noise-cancelling over ears and AirPods with white noise but neither worked for me, they were far too uncomfortable. I am also concerned that an industrial ear protector would prevent me from hearing alarms or emergency situations.

Re: Dealing with Insomnia

#68

I think my biggest problem is that I don't exhaust myself physically. Humans are built for constant labor. We're the endurance-running champions of the animal kingdom. As recently as last century, almost all jobs were physically exhausting. Mind work is exhausting as well, but in a different way. At the end of a strenuous day of coding, and endless meetings, I'm drained. Completely wiped out. I feel physically exhaus…

>...home remodeling, yard work, or canoeing...

Are you sure it's actually the physical exhaustion and not the hours of exposure to direct sunlight which calibrates your circadian rhythm?

Re: Dealing with Insomnia

#69
post #5
post #3

This is not insomnia, but delayed sleep phase, and it's usually treated with light boxes or melatonin.

Having trouble to fall asleep and sleeplessness is typically called insomnia, that it is paired with delayed sleep phase is an unfortunate side-effect for those days that I did get (some) sleep, and from my preference for working when it is quiet (ie: nights). The one feeds into the other which eventually results in missing lots and lots of sleep. I was under the - mistaken - impression that you can get by on 4 hours…

DSPD lets you get 8 hours of restful sleep, just not at a convenient time.

Insomnia means you don't get enough sleep at all.

Re: Dealing with Insomnia

#70
post #21

After decades of trouble falling asleep, I've found a simple technique that works for me. The goal of this technique is to replace words/monologue with images in your stream of consciousness. I do this by picturing three shapes, each engulfing the previous one. Start with a sphere. Just imagine a sphere and nothing else. Then picture a 5 sided pyramid that perfectly engulfs the sphere so that the sides are tangential…

I haven't tried this, but I could absolutely see this working for me as well. I've noticed that my visual imagination gets much more vivid just as I'm drifting off to sleep, so I have in the past tried to gently nudge that along by jumping between visual thoughts. It did work fairly well, but I also never had enough trouble sleeping to hone the technique or quantify its effectiveness.

Sometimes I have hypnagogic hallucinations of people talking, sometimes I can't understand the words, but it's nice because then I know that I'm falling asleep.
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