Insomnia mainly due to worrying - how do you switch off

[JustMyName]

I've been sleeping really badly, partly due to shoulder pain, but then my brain won't stop worrying. I can't solve the problems at the moment. Any ideas for how to switch off at night? Any really good podcasts or similar? I've tried breathing exercises, but get more stressed about it as it doesn't feel natural. I read every night in bed, sometimes for over an hour, but still can't sleep.

Grateful for any tips!

Do you drink? Stop if you do. Insomnia will be worse to begin with then should ease.

I'm also a lie awake at night worrier. This is what works for me:

Bedtime tea
Calm app sleep stories or sounds (like rain)
This works sleep spray
Sleep oil roller
Phone on night time mode
Same time to bed and same time getting up
Exercise
Plenty of water

The spray I use isn't strong and fades. I do like lavender type smells though.

Nytol and night nurse don't work for me.

Also an eye mask.

What do antihistamines have to do with insomnia?

@Happygirl79 they can cause drowsiness

I don't drink at all, and I don't drink caffeine.

I've tried an eye mask, but didn't like it, but my room is very dark, pitch black.

I tried listening to Heidi last night, a story I loved as a child, but struggled with the American accent. I'll try and find something else.

If it's a recurring/ long term issue maybe get in touch with your local NHS talking therapy team / IAPT or investigate Sleepio , cbt for insomnia

Great. Do you get enough fresh air?

Have you spoken to a doctor? Sometimes it goes beyond herbal/holistic remedies.

How about a Weighted Blanket? You might need to keep it off your shoulder at the moment, but it might help the rest of you. I would recommend the adult single size, and of 10% ish or just over of your body weight. Calming Blankets have an offer on at the moment for 40% off with the code VALENTINES. They are Australian but also have a co.uk website and stock, and offer free Express delivery, shipping from the UK. I am not connected to the company - but we do have one of their blankets and sensory sheets.

Ooh I've heard they're incredible actually - read so many good reviews @ginny

I suffer from shoulder/back pain, anxiety and insomnia too the main things that have helped are starting Amitriptyline for the pain but taking it at night and it completely knocks me out, keeping busy until I’m literally dropping off I’m usually on my phone (I know not the best) and I just know when I’m seconds away from falling asleep or watching something with a timer on/audiobooks with a timer on so they’re not on all night! The more I lay there and try and stress the more worked up and anxious I get and I start getting overthinking my day and things going on and getting upset etc and being awake in that mindset for hours! I recommend a trip to the GP though all these problems are all linked and they may be able to help you!

I really like the Buddhify app. Think it's a fiver, but no subscription. It's got 80 guided meditation recordings for all different situations. Two sets are Going to Sleep and Can't Fall Asleep. I use them regularly, and manage to drop off without getting to the end. I don't suffer from insomnia though, but I do have difficulty actually falling asleep at night.
There is also one called Relax & Rest, which has three meditations plus lots of nature sounds/white noise. The long recording will often send me to sleep.
Good luck x

For pod casts I like David Attenborough's Life on Earth which is on BBC sounds. There is something about his voice that always sends me off.

I should add for anyone considering a Weighted Blanket, don't be tempted by larger sizes than single because they are a bit too heavy to move around, wash and dry. They aren't meant to cover the whole bed and overhang anyway, like a duvet would, but to cover the person.

There have been a few posts on sleep on here recently. I have just ordered some Melatonin from USA after reading about it on here, have not tried it yet.

Those weighted blankets can be really expensive, I am thinking about just getting a heavy blanket instead, like a woolen one or something.

I drink a herbal tea designed for sleep, then have banana on toast as it has natural melatonin in. Then I will turn off all devices, I don’t have any devices in my room as I believe then you see your room as something other than just a place to sleep. Then I’ll write down any worries or anything I have in a journal as I feel I’m able to switch off when I can see everything sorted. Then I meditate.

I completely relate, OP, but these things really can and do help.

Camomile tea before bed

LOTS of fresh air

Exercise. As much as you can fit in (I always have to give myself a kick up the backside for this one)

This Works pillow spray did actually help, but you do need to wash your pillow a lot.

The biggest tip I could give you though is..

DON'T STRESS ABOUT HOW MUCH/LITTLE SLEEP YOU GET

Easier said than done, I know, but the more you worry about it, the worse it becomes. I don't mean you just accept it will always be awful, but it's a progressive mind set and eventually you should start relaxing and so, sleep better.

It drives me mad when people tell you you need 8 plus hours or you'll get xy or z disease Yeah....that helps. Thanks!

Also, don't tell people, like friends etc, that you don't sleep. By saying this (I believe) you're almost setting that in your brain as a fact. A constant. It isn't.

I had to stop talking to my mum about my sleep, as she's always been a terrible sleeper and when she found out I was struggling, she seemed pleased we could relate so would talk about it ALL the time, in detail and it doesn't help anyone, so eventually I had to ban the subject. She wasn't happy and I told her why, because I wanted to help her, but she thought I was just in denial....regardless of the fact that I now sleep well

That's a good tip Mumofoneortwo, I do stress about how much sleep I'll get, which probably doesn't help.

Last night I actually slept a bit better, got to sleep at about 3, so an improvement.

Keep the suggestions coming, I'll try them all!

I really can't afford a weighted blanket and also worry I'd feel a bit claustrophobic. I do take a heated wheat pillow to bed with me and a normal blanket on top of my duvet.

I need help with this

Michael Sealey sleep hypnosis videos on YouTube have really helped me - rarely get to the end of one of his videos

Reading on my Kindle in the dark with a low light setting. It helps to distract me when my mind is whirling and eventually start to feel drowsy again.

I say to myself, ok, I'm not going to get any sleep but I can rest - it does seem to help a bit.

On bbc2 the other night called 'Body clock-how does yours work? ' or something like that the first word is definitely correct if you put that in on catch up. It said that exposure to morning light helps reset your natural body clock. This is mainly outside althou I read somewhere else that you can sit near a window if you can't get out for some reason. It's more about the light than fresh air. Worth a try. The prog featured someone with the same prob as yours. Ironically I had to make myself stay awake to watch it as it was very late! Hope you get some rest soon OP. Miserable when you can't.

I find singing in my head something repetitive helps

Even if it's Happy Birthday to me over and over. It seems to stop my brain thinking