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Why Can’t I Sleep?

ucsf.edu

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Re: Why Can’t I Sleep?

#71

Post by huachimingo »

rapsey wrote: post #42
sarsway wrote: post #31

Always the same old advise. Sleep hygiene, exercise, caffeine. Anyone with chronic insomnia can tell you none of that really works. For me it's always been impossible to fall into a regular day/night routine, it's actually whenever I try to force it I'm starting to rapidly feel worse. So the solution has been to just flow with it, I sleep when I can, stay awake otherwise. It's fine and I feel good, the real problem t…

My insomnia was a result of a magnesium deficiency (also vitamin d)

This can be true, last check with the doctor about the lungs revealed I had vitamin D deficiency. But I've been always sleepy, no matter what number of hours I sleep.

I guess I have to praise the sun more often.

Re: Why Can’t I Sleep?

#72

Post by huachimingo »

jillesvangurp wrote: post #62
sarsway wrote: post #31

Always the same old advise. Sleep hygiene, exercise, caffeine. Anyone with chronic insomnia can tell you none of that really works. For me it's always been impossible to fall into a regular day/night routine, it's actually whenever I try to force it I'm starting to rapidly feel worse. So the solution has been to just flow with it, I sleep when I can, stay awake otherwise. It's fine and I feel good, the real problem t…

There are a few things that actually make things worse that lead people to get stuck in a negative spiral. Basically alcohol makes you drowsy and helps you fall asleep. But you wake up dehydrated, not very well rested, and in some cases hungover. People drink coffee to fix that, which makes it harder to sleep. Stress levels feed into that as well as it leads to drinking and other ways for people to relieve stress. So…

Tell that to a University student.

Re: Why Can’t I Sleep?

#73

Post by highmastdon »

rapsey wrote: post #59
Clampower wrote: post #53

Earlier quoted context omitted.

I take a multi every day, but I’ll try this.

Multi vitamins are generally a complete waste of money. Check how much magnesium and what type yours has. Magnesium oxide for instance practically does not absorb into the body.

Indeed, same goes for Vitamin D and Zinc.

To know your Vitamin D shortage, take a look here: https://vitamind3-cholecalciferol.com/vitamin-d-deficiency-t...

Re: Why Can’t I Sleep?

#74

Post by [deleted] »

sarsway wrote: post #31

Always the same old advise. Sleep hygiene, exercise, caffeine. Anyone with chronic insomnia can tell you none of that really works. For me it's always been impossible to fall into a regular day/night routine, it's actually whenever I try to force it I'm starting to rapidly feel worse. So the solution has been to just flow with it, I sleep when I can, stay awake otherwise. It's fine and I feel good, the real problem t…

[deleted]

Re: Why Can’t I Sleep?

#75

Post by drclau »

chimen wrote: post #61

When I was little I always used to sleep with my father. He had a radio on at low volume every night. I had problems sleeping all my adult life. I only recalled this memory a few months ago and started using a radio myself and I can sleep now much faster (15-20 m). Without it, my mind wanders all the time.

I also find that some low background noise helps. I'm using myNoise [0], but there are many such apps. Pick whatever works for you.

In my experience, the main way it helps is by preparing me for other disturbances (sounds). I think that we're processing sound in a relative way, so if you have silence and all of a sudden there's noise, it will demand attention. By having something in background, I reduce the difference between the current level and the distraction.

The trick is to find the sweet spot. Too loud and it'll be distracting, and in fact even too low is distracting for me, because I attempt to focus on it too much.

Also, nature sounds do seem to have a calming effect, regardless.

[0]: https://mynoise.net

Re: Why Can’t I Sleep?

#76

Post by Ozzie_osman »

sarsway wrote: post #31

Always the same old advise. Sleep hygiene, exercise, caffeine. Anyone with chronic insomnia can tell you none of that really works. For me it's always been impossible to fall into a regular day/night routine, it's actually whenever I try to force it I'm starting to rapidly feel worse. So the solution has been to just flow with it, I sleep when I can, stay awake otherwise. It's fine and I feel good, the real problem t…

Just as one data point here, cutting caffeine after noon fixed my insomnia back in college. So it works for at least some people. I'm sure it doesn't work for everyone. So I'm one of the lucky ones.

The other thing that seems to have helped me has been allowing natural light into my bedroom. I used to black out my windows and sleep in, then wake up disoriented since my bedroom was pitch black. Now, the sunrise wakes me up on the morning and I'm guessing that helps with circadian rhythm.

It's still not perfect. If I have the slightest bit of anxiety I'll wake up in the middle of the night, and in general if I wake up at night I have trouble falling asleep again. But that's a far cry from my college insomnia.

Re: Why Can’t I Sleep?

#77

Post by rapsey »

huachimingo wrote: post #71
rapsey wrote: post #42

Earlier quoted context omitted.

My insomnia was a result of a magnesium deficiency (also vitamin d)

This can be true, last check with the doctor about the lungs revealed I had vitamin D deficiency. But I've been always sleepy, no matter what number of hours I sleep. I guess I have to praise the sun more often.

Vitamin D hugely increased the quality of sleep I got. But interestingly not actually taking D3 supplements, using a vitamin D lamp got the job done.

Re: Why Can’t I Sleep?

#78

Post by danparsonson »

highmastdon wrote: post #73
rapsey wrote: post #59

Earlier quoted context omitted.

Multi vitamins are generally a complete waste of money. Check how much magnesium and what type yours has. Magnesium oxide for instance practically does not absorb into the body.

Indeed, same goes for Vitamin D and Zinc. To know your Vitamin D shortage, take a look here: https://vitamind3-cholecalciferol.com/vitamin-d-deficiency-t...

That link is interesting, thanks, but it doesn't appear to be run by a medical professional and some of its advice directly contradicts the NHS' own advice (https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-...) - I would suggest anyone contemplating overdosing vitamin D (more than 4000IU/100ug per day according to the NHS) should only do so under guidance from a doctor.

Re: Why Can’t I Sleep?

#80

Post by drewcon »

Clampower wrote: post #4

Since about three weeks ago I cannot sleep. It’s very strange. I know the feeling of anxiety and how it leads to not sleeping, it’s something I’ve had in the past at very stressful jobs. I’ve learned techniques to deal with this, like breathing and mindfulness. But right now this feels different. I’m tired, I’m lying in bed, and I don’t have any stressful thoughts. Yet somehow I just don’t fall asleep. It feels like…

I’m surprised no one has mentioned sleep restriction.

About six months ago I herniated a disc pretty severely in my lower back. Initially totally messed up my sleep with real pain…then the pain turned to annoyance and just caused me to wake up frequently and have a tough time ignoring and going to bed. And eventually the pain went away all together…but what was left was a major sleep problem. Couldn’t go to sleep, couldn’t stay asleep. And I have been a perfect sleep through the night sleeper my whole life. Was super rough.

Benzos didn’t really help. But what did was sleep restriction. I must have totally obliterated my circadian rather over months of dealing with the back pain.

So I set hard 6 hour sleep time every night. In bed at 1:30am. Out of bed 7am. Even if you don’t sleep a wink. Up same time. Then immediately go outside and stand in the bright sun. Spend zero time in the bedroom other than to go to bed. Rinse repeat. First couple days were brutal…but then it started to come back. I was tired again at night. My body was begging to sleep. And getting up in the morning got hard. And after two weeks…added 15 min. Earlier bed time. Two more weeks…15 more minutes. Two months later and im totally back to normal.

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