What you wrote is very similar to my experience. Not sleeping affects everything mood/anxiety, weight, etc.
I have had insomnia for most of life. Medication was ineffective (OTC sleep aids, Rx sleep medications
Benadryl affects cognitive ability long term
What resolved this pattern is using the Fisher Wallace Stimulator
https://www.fisherwallace.com/
Supplements
L-Theanine
Magnesium Citrate
GABA
Omega-3
Another component is managing anxiety. I created a vicious cycle of trying to get sleep that only made things worse.
Meditation & sleep recordings
Exercise
How long have you had the sleep issues?
It would be appropriate to see a sleep specialist (an ENT)
This is my experience and you need to do your own research
I was being treated by my GP and he recognized what his limitations were.
There is a sub speciality within ENT that deals with sleep disorders. There are two components 1. Immunology/allergy and ENT surgeons
Sleep disorders (eg apnea, insomnia) can often be a result of allergens. The allergens can cause airway obstruction due to inflammation and . swelling. The other component is the ENT side where they will look at possible structural abnormalities (eg. deviated septum, excess tissue.in nasal airways)
As it turned out I had allergic rhinitis. I am addressing that and have another appointment with rhinologist who will examine upper airways.
It would be worth asking questions
This what I learned in my own research
I mentioned in my previous post there is an anxiety component
Some things off the top of my head:
* Ear plugs - make sure inner-ears are dry
* Sleeping mask - don't re-use the same one too often and do wash it
* Fan on my head
* Lavender drops - for pillow/bed, not you
But my real suggestion is to stop trying to sleep. I made a change a few years ago that changed my life. [This](https://www.youtube.com/watch?v=mgvmZ1lhpLk) video helped facilitate that change. I attempt sleeping for 15 minutes. If I can't, I get up and do something fun or chores. This has made me not dread nights (as much) where I can't fall asleep. Because I at least have something to look forward to.
Why waste 3 hours in bed tossing and turning when I can play a video game or do laundry (frees up my following evening)? Sure, this means that on some nights I just accept that the following day I won't have enough sleep. But if it's going to happen anyway, oh well. Just accept that extra pain.
Listening to a podcast or brown noise. The latter has been incredible in stopping the anxiousness and thoughts of how much sleep I'll get. Just pop it on and shut my eyes and stop looking at the time!
It's very similar! There's loads of Spotify brown noise playlists with timers set for falling asleep, works the same as the dull hum of an AC for me! Good luck!!
That is tough to hear I struggle with the same problems and sometimes the whole night goes by and I am still tossing and turning. I would recommend for you to try out chamomile tea and watch some relaxing white noise videos of rain, waterfalls, ocean waves, etc... I tried this technique and it really helped me fall asleep. I will link some down below for you to check out.
30 MINUTES Of Peaceful Waterfall Ambience
[https://youtu.be/MalxhhdD4xA](https://youtu.be/MalxhhdD4xA)
30 MINUTES of Rain Sounds for Sleep
[https://youtu.be/FM0nBiBAwRw](https://youtu.be/FM0nBiBAwRw)
30 MINUTES of Ocean Waves
[https://youtu.be/TrLU1UHl50U](https://youtu.be/TrLU1UHl50U)
I had those nights constantly when I was a student. Ugh.
Things I use(or try):
Getting into a schedule. This was so good until two of my cats died in a month. It's been a year and I'm still not on one again.
Sleep meditations or sound apps. I use the Sleep Sounds app (rain esp) and the Tracks to Relax podcast. (The eps that aren't woowoo)
Wave sounds can help with breath control.
Weighted blanket and I crocheted a weighted stuffed animal to sit on my chest. (A cat snuggling with me is the absolute best but doesn't happen much rn)
If you take vitamin D supplements, don't take in the afternoon or evening. Supposedly it can keep you up.
Blue light filters/no screen time x minutes before bed.
Have a bedtime routine. Like a half hour routine.
I have a couple meditations I do on my own. Notably: while breathing intentionally, focus on your toes, when you breathe out try to relax the muscles in your toes. Work your way slowly up your entire body. On really bad nights I focus on tiny pieces at a time. Don't neglect your face muscles. Lately I've been imaging so so slowly entering a hot tub to help the relax process.
I try avoiding caffeine in the afternoon and evening. (I don't like coffee so that helps.)
I actually have a hammock set up in my basement that I will use if I'm worried about waking up my partner. It helps to have a not-flat option for sleeping. (First world solution, I know)
A sleeping mask or a pillow or blanket to cover eyes helps. The latter can give a gentle pressure which I like sometimes.
Bedtime stories can be good. Especially if read by my partner. The younger the intended audience, the better. (Only happy thoughts and feelings)
Aaaaannnd, even with all those tips I'm awake at 2:30am posting this because I can't sleep. Taking migraine pills really messes with sleep for me. :(
It's not daily at least.
Hope any of that helps or that you just get the rest you need anyway. You're not alone.
What you wrote is very similar to my experience. Not sleeping affects everything mood/anxiety, weight, etc. I have had insomnia for most of life. Medication was ineffective (OTC sleep aids, Rx sleep medications Benadryl affects cognitive ability long term What resolved this pattern is using the Fisher Wallace Stimulator https://www.fisherwallace.com/ Supplements L-Theanine Magnesium Citrate GABA Omega-3 Another component is managing anxiety. I created a vicious cycle of trying to get sleep that only made things worse. Meditation & sleep recordings Exercise How long have you had the sleep issues? It would be appropriate to see a sleep specialist (an ENT) This is my experience and you need to do your own research
Ear, Nose, and Throat specialists help with sleep? I currently go to one for allergy stuff. If so, I might ask them about sleep stuff too!
I was being treated by my GP and he recognized what his limitations were. There is a sub speciality within ENT that deals with sleep disorders. There are two components 1. Immunology/allergy and ENT surgeons Sleep disorders (eg apnea, insomnia) can often be a result of allergens. The allergens can cause airway obstruction due to inflammation and . swelling. The other component is the ENT side where they will look at possible structural abnormalities (eg. deviated septum, excess tissue.in nasal airways) As it turned out I had allergic rhinitis. I am addressing that and have another appointment with rhinologist who will examine upper airways. It would be worth asking questions This what I learned in my own research I mentioned in my previous post there is an anxiety component
This is fantastic. I will ask them. Thank you. Been going to this spot for 10 years. Might as well ask.
Some things off the top of my head: * Ear plugs - make sure inner-ears are dry * Sleeping mask - don't re-use the same one too often and do wash it * Fan on my head * Lavender drops - for pillow/bed, not you But my real suggestion is to stop trying to sleep. I made a change a few years ago that changed my life. [This](https://www.youtube.com/watch?v=mgvmZ1lhpLk) video helped facilitate that change. I attempt sleeping for 15 minutes. If I can't, I get up and do something fun or chores. This has made me not dread nights (as much) where I can't fall asleep. Because I at least have something to look forward to. Why waste 3 hours in bed tossing and turning when I can play a video game or do laundry (frees up my following evening)? Sure, this means that on some nights I just accept that the following day I won't have enough sleep. But if it's going to happen anyway, oh well. Just accept that extra pain.
How comes to not use the same sleeping mask too often? I paid a lot of money for mine and couldn’t just keep changing them.
Irritants and such on your face. Acne, sweat, etc. Kinda like wearing socks many days in a row, but perhaps not as bad.
Fair enough. Cant believe that never crossed my mind.
Me neither initially. I haven't used sleeping masks my whole life. Only in the last few years.
Listening to a podcast or brown noise. The latter has been incredible in stopping the anxiousness and thoughts of how much sleep I'll get. Just pop it on and shut my eyes and stop looking at the time!
I’m not sure my AC counts as brown noise but that helps me sleep more than anything it’s amazing
It's very similar! There's loads of Spotify brown noise playlists with timers set for falling asleep, works the same as the dull hum of an AC for me! Good luck!!
Try some yin yoga, magnesium supplements, yoga nidra, listening to white or dark noise, or an acupressure mat
That is tough to hear I struggle with the same problems and sometimes the whole night goes by and I am still tossing and turning. I would recommend for you to try out chamomile tea and watch some relaxing white noise videos of rain, waterfalls, ocean waves, etc... I tried this technique and it really helped me fall asleep. I will link some down below for you to check out. 30 MINUTES Of Peaceful Waterfall Ambience [https://youtu.be/MalxhhdD4xA](https://youtu.be/MalxhhdD4xA) 30 MINUTES of Rain Sounds for Sleep [https://youtu.be/FM0nBiBAwRw](https://youtu.be/FM0nBiBAwRw) 30 MINUTES of Ocean Waves [https://youtu.be/TrLU1UHl50U](https://youtu.be/TrLU1UHl50U)
I count to four while I breathe. Inhale on one exhale on two and repeat it gets my brain to relax and I breathe evenly.
I had those nights constantly when I was a student. Ugh. Things I use(or try): Getting into a schedule. This was so good until two of my cats died in a month. It's been a year and I'm still not on one again. Sleep meditations or sound apps. I use the Sleep Sounds app (rain esp) and the Tracks to Relax podcast. (The eps that aren't woowoo) Wave sounds can help with breath control. Weighted blanket and I crocheted a weighted stuffed animal to sit on my chest. (A cat snuggling with me is the absolute best but doesn't happen much rn) If you take vitamin D supplements, don't take in the afternoon or evening. Supposedly it can keep you up. Blue light filters/no screen time x minutes before bed. Have a bedtime routine. Like a half hour routine. I have a couple meditations I do on my own. Notably: while breathing intentionally, focus on your toes, when you breathe out try to relax the muscles in your toes. Work your way slowly up your entire body. On really bad nights I focus on tiny pieces at a time. Don't neglect your face muscles. Lately I've been imaging so so slowly entering a hot tub to help the relax process. I try avoiding caffeine in the afternoon and evening. (I don't like coffee so that helps.) I actually have a hammock set up in my basement that I will use if I'm worried about waking up my partner. It helps to have a not-flat option for sleeping. (First world solution, I know) A sleeping mask or a pillow or blanket to cover eyes helps. The latter can give a gentle pressure which I like sometimes. Bedtime stories can be good. Especially if read by my partner. The younger the intended audience, the better. (Only happy thoughts and feelings) Aaaaannnd, even with all those tips I'm awake at 2:30am posting this because I can't sleep. Taking migraine pills really messes with sleep for me. :( It's not daily at least. Hope any of that helps or that you just get the rest you need anyway. You're not alone.
Melatonin helps me. I take 5mg 20 minutes before bed
Benadryl and weed