help with sleeping
- Thread starter MAC0
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You might want to try the sleep hygiene suggestions and acupressure self-massage in this link:
https://www.suicideforum.com/community/threads/specific-info-for-insomnia.166820/
There's also some self-treatment methods in this link:
https://www.suicideforum.com/commun...iety-insomnia-pain-other-suicide-help.166835/
Dietary changes can help with a lot of different conditions. The basic elements of traditional Chinese dietary therapy are not to consume anything served cold or raw, try to eat freshly cooked foods as much as possible, and to chew your food thoroughly. Excluding caffeine, alcohol, sugar, and other sweeteners maybe helpful for insomnia in particular.
A regular meditation practice might also be helpful. Too much stress, too much thinking, and too much mental stimulation can contribute to insomnia. Meditation can help you train yourself to keep your mind calm. There's more info about meditation and diet in the link above.
The ideal thing would be to see an acupuncturist or Chinese herbalist for treatment, and also for dietary recommendations. I could try to make some recommendations about specific foods, but it's better to ask a professional.
https://www.suicideforum.com/community/threads/specific-info-for-insomnia.166820/
There's also some self-treatment methods in this link:
https://www.suicideforum.com/commun...iety-insomnia-pain-other-suicide-help.166835/
Dietary changes can help with a lot of different conditions. The basic elements of traditional Chinese dietary therapy are not to consume anything served cold or raw, try to eat freshly cooked foods as much as possible, and to chew your food thoroughly. Excluding caffeine, alcohol, sugar, and other sweeteners maybe helpful for insomnia in particular.
A regular meditation practice might also be helpful. Too much stress, too much thinking, and too much mental stimulation can contribute to insomnia. Meditation can help you train yourself to keep your mind calm. There's more info about meditation and diet in the link above.
The ideal thing would be to see an acupuncturist or Chinese herbalist for treatment, and also for dietary recommendations. I could try to make some recommendations about specific foods, but it's better to ask a professional.
My therapist talked to me about sleep hygiene so been doing that but its not helped much also today he talked about taking an hour to go over my worries and deal with them so there not effecting me while sleeping in my subconscious
going to change where i sleep next week going to be in the living room while we have workmen in going to see if that helps out
going to change where i sleep next week going to be in the living room while we have workmen in going to see if that helps out
It sounds like you have already started with some sleep hygiene. I hope there's something more here that might appeal to you.
1) Magnesium is helpful to some for relaxing into sleep. There are 7 or 8 kinds of magnesium supplements. 400 mg is enough usually. The best two that are most suggested are mag citrate and mag glycerinate. Won't effect the bowels in most people. It's best on an empty stomach about an hour before bedtime.
2) you probably already know about no computer or tv an hour or two before sleep.
3) If you use caffeine, try having it only in the am. No chocolate in the evening either, has stimulant in it.
4) If you eat dairy, then the small glass of warmed milk trick in the evening is a help to some. It's the calcium in it that aids relaxation.
5) some people use melatonin. The dose does not need to be as strong as many people take.. A low dose will work even better and without the possible side effect of creating strange dreams which happens for some.
6) a bit of yoga
7) meditation, even 5-10 minutes. What your therapist suggested about putting aside the day's worries is kind of a way of meditating if you've never tried it. except an hour seems a fairly long time to me for engaging with it. Was journaling a page or two suggested?
8) warm bath with Epsom salts before bed, which is magnesium.
9) essential oils such as lavender, clary sage, Passion flower, spikenard. Can lightly rub 2-4 drops on bottom of feet or put a drop or two of lavender on a tissue and put in your pillowcase or on the night table near you. The lavender might help ease a tension headache. You can dilute an essential oil in a 1/2 to 1 tsp of almond or coconut oil first before applying to skin. Olive oil will work if that's what you have.
10) Completely dark room
11) don't eat 2-3 hours before bedtime.
12) lots of targeted sleep assist music you can google if you'd like to try that kind of assist.
13) you can massage your feet after you get in bed for a few minutes...acupressure points.
14) some people sleep better in a cooler room.
15) no sugar of any kind for about 4-6 hours before intended sleep time
16) some kind of exercise, like walking, during the day if possible for 15 minutes or so.
1) Magnesium is helpful to some for relaxing into sleep. There are 7 or 8 kinds of magnesium supplements. 400 mg is enough usually. The best two that are most suggested are mag citrate and mag glycerinate. Won't effect the bowels in most people. It's best on an empty stomach about an hour before bedtime.
2) you probably already know about no computer or tv an hour or two before sleep.
3) If you use caffeine, try having it only in the am. No chocolate in the evening either, has stimulant in it.
4) If you eat dairy, then the small glass of warmed milk trick in the evening is a help to some. It's the calcium in it that aids relaxation.
5) some people use melatonin. The dose does not need to be as strong as many people take.. A low dose will work even better and without the possible side effect of creating strange dreams which happens for some.
6) a bit of yoga
7) meditation, even 5-10 minutes. What your therapist suggested about putting aside the day's worries is kind of a way of meditating if you've never tried it. except an hour seems a fairly long time to me for engaging with it. Was journaling a page or two suggested?
8) warm bath with Epsom salts before bed, which is magnesium.
9) essential oils such as lavender, clary sage, Passion flower, spikenard. Can lightly rub 2-4 drops on bottom of feet or put a drop or two of lavender on a tissue and put in your pillowcase or on the night table near you. The lavender might help ease a tension headache. You can dilute an essential oil in a 1/2 to 1 tsp of almond or coconut oil first before applying to skin. Olive oil will work if that's what you have.
10) Completely dark room
11) don't eat 2-3 hours before bedtime.
12) lots of targeted sleep assist music you can google if you'd like to try that kind of assist.
13) you can massage your feet after you get in bed for a few minutes...acupressure points.
14) some people sleep better in a cooler room.
15) no sugar of any kind for about 4-6 hours before intended sleep time
16) some kind of exercise, like walking, during the day if possible for 15 minutes or so.
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You're welcome.
I'd like to share a little more about meditation. Ignore this if it's not of interest and if you are aware of what I'm writing, I don't mean to come across as insistent or offensive.
It's not the point of meditation
to quickly or even purposely focus on calming the mind. That happens on its own. It's more about not holding onto thoughts that come up. And they will. Just let them pass by and through without attaching or reacting to them. It reduces the emotion if connected to them and it's not easy for awhile. Your mind will tell you that there's 101 things you could be doing other than sitting there quietly. Practice on some days is easier than others. There's also many people that have recorded meditations on YouTube and other sites for short periods like 5 to 20 minutes or do realtime ones with others like on FB. It's easier with direction when you start out. Find someone's voice that you like or meditation content that appeals to you.
I'd like to share a little more about meditation. Ignore this if it's not of interest and if you are aware of what I'm writing, I don't mean to come across as insistent or offensive.
It's not the point of meditation
to quickly or even purposely focus on calming the mind. That happens on its own. It's more about not holding onto thoughts that come up. And they will. Just let them pass by and through without attaching or reacting to them. It reduces the emotion if connected to them and it's not easy for awhile. Your mind will tell you that there's 101 things you could be doing other than sitting there quietly. Practice on some days is easier than others. There's also many people that have recorded meditations on YouTube and other sites for short periods like 5 to 20 minutes or do realtime ones with others like on FB. It's easier with direction when you start out. Find someone's voice that you like or meditation content that appeals to you.
