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I can't sleep

Posted , 3 users are following.

faye51604
faye51604

I have severe insomnia. 

Any advice, just to get to sleep? Im still awake.. and its 3am. I have to be up for work at 6am!

 

1 like, 4 replies

4 Replies

  • carolineallard7
    carolineallard7 faye51604

    Posted

    You can try this: 

    when you come from work tonight, take a 20 minute rest. Set an alarm for 20 minutes make sure you get up after 20 minutes. 

    Then set an alarm for one hour. During that hour, you can do anything you usually do. After a one hour set an alarm for 20 minutes. And then take again 20 minute rest. After 20 minutes make sure you get up right away set an alarm for one hour. Again do the same thing. Do your things during this hour. And then again a 20 minute rest. 

    Go on like this until you are ready to go to bed at night. Try to go to bed no later than 10. When you go to bed set your alarm clock for whatever time you get up in the morning. 

    After doing this I bet you were fell asleep at 10 PM.

    keep me posted on this... good night!

  • insoMniaC150
    insoMniaC150 faye51604

    Posted

    I have had chronic insomnia for years, been to a sleep specialist.  Its no easy fix, but no tablets - what they would advise is to read Overecoming Insomnia and Sleep Problems by Colin Espie.  You have to limited your time in bed and get up during the night if you can't sleep - I'm on my third week of trying this but it can take 3 months to get back into a good sleep pattern again
  • insoMniaC150
    insoMniaC150 faye51604

    Posted

    I have had chronic insomnia for years only sleeping a couple of hours a night, took anti-depressants, sleeping tablets they didn't work.  Saw a sleep specialist 4 weeks ago and they suggested reading Overcoming Insomnia and Sleep Problems by Colin Espie.  Keep to a strict regime I go to bed at 12.30 and set the alarm for 6.30 if you are can't get to sleep or are awake for more then 1/4hr in night get up and go into another room.  Only when you can sleep for 90% of the time in bed for a week can you go to sleep 1/4hr earlier.  I'm on my fourth week and believe me it does work.  Good luck
  • Tapman
    Tapman faye51604

    Posted

    Hi  Faye (and You All), 

    I have found connected breathwork usually does the trick for me. There is a mobile app called Paced Breathing which I set up to give 5 seconds inhale and 8 secondes exhale (no pauses in between) and that usually gets me off again, although my problem is not  so much initially getting off to sleep but rather waking around dawn (4 or 5 am in the summer) and then not being able to get off to sleep again - with resulting tiredness the following day. 

    Sweet dreams

    Tapman

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