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!

The shipping forecast - 5 hours of it...

You're right OP that Weighted Blankets can take some getting used to, although some people take to them from the first night, even children. Perhaps some people never take to them though, but the weight should not be so heavy that the blanket can't be lifted off quite easily.

I mentioned Calming Blankets because they currently have a special offer on, but there seems to be quite a wide range of prices from other sellers available, both more and less expensive, new and occasionally preloved. Some people make their own and there are tutorials apparently on youtube.

A sensory compression sheet can be used as an alternative to a weighted blanket or together with one. The sheets are cheaper, much easier to make and light. For anyone not aware of them, they are made from spandex and cotton sewn into a tube shape so that the mattress can be slid inside. The gentle pressure from the slightly tight but stretchy material can help children and adults with insomnia, anxiety and Autism, for example.

The Insight Timer app has thousands of free meditations, music and soothing stories, like old fairy stories. I find it very useful, particularly one called Drift Into Sleep, which also takes away the pressure to sleep. You can pay for courses but I’ve never felt the need to.

And make sure you are getting enough Vitamin D. Most people in the UK need to take a supplement for most of the year, and a blood test can confirm what your own levels are.

There are some OTC drowsy antihistamines that are available for sleep issues. Phenergan (promethazine, which is also in night nurse) and Nytol (Diphenhydramine). They don't work for everybody but are the strongest sleep medications you can get without a prescription. So they are in the antihistamine family, but no I don't take a hay fever pill to help me sleep.

I have found ( tip I got on here) that saying to myself I’m going to worry about this at x time tomorrow ( and setting a timer on my phone) often seems to work.

Also magnesium spray has helped me.

Thanks. I take vitamin D supplements in the winter. I have magnesium spray, I'll try that again.

I've been writing down anything that worries me at bedtime. I'm still not sleeping, but maybe stressing less about it. The podcasts and stories aren't really working for me, it's either too loud, too quiet or I struggle with the accent.

I don't know about weighted blankets, really can't afford one at the moment to try it.

This audio collection is specially designed to help people drop off www.penguin.co.uk/books/315/315423/penguin-sleep-tales/9780241424605.html

No jarring voices or sudden noises, very gentle descriptions of lovely calm places to visualise

I try and get as much exercise as possible outside, then stay up working as late as I can once kids have gone to bed - then I’m exhausted and it’s more like falling into unconsciousness than an effort to go to sleep. Sometimes I still wake up in the night and worry - sometimes my husband snores or a child wakes up and then that’s difficult. If I’m well and truly awake then I either get up early or do something from bed like read something useful until others wake up. Sometimes I do still have days where nothing works and I lie awake worrying but thankfully not too often. Staying up late works for me.

Vitamin d can really disturb you sleep OP. Try a sad light instead, not expensive & used in the morning are really beneficial for wellbeing. I finf my weighted blanket is useful in stopping me tossing & turning do much echhart Tolle on YouTube really helps me stop worrying, sometimes I drift off sometimes not but always feel calmer having listened to him.

I have similar sleep problems. I’ve found the Calm app quite helpful, but I choose a background sound to play on a timer (e.g. running water, birdsong, a camp fire) rather than stories/voices as I find voices tend to keep me awake. Also, herbal tea can help - the Clipper Sleep Easy Infusion is nice and does seem to send me off to sleep after around 20 minutes. If I read, unfortunately that can keep me awake all night.

I find singing in my head something repetitive helps

I do this too. Weirdly it’s usually the ‘when the snowman brings the snow’ bit of I Wish it Could be Christmas Every Day

I also wear an eye mask and I have a white noise app on my phone - I like the rain/running water sounds.

I do the same as @BighouseLittlemouse and have a daily 30 min slot (during daylight hours) allocated to worrying. It helps if I am really strict with myself and as the worries appear I keep mentally repeating that I'm not allowed to worry about that till 12.30pm the next day. Quite often my allocated worry time passes by without me noticing which is great!
I also imagine a big heavy chest and 'put' my worries in the chest, imagine locking them up and then burying the chest etc, almost boring myself with this image to stop worrying... again I have to be really strict and do it everytime. Now just the thought of the chest helps me relax.
Lastly, and I don't know how possible this is in the middle of the night, I have heard that staying 'stop' out loud can trick your brain into almost obeying? It's sometimes worked...
Good luck op, I hope you get some sleep

Thank you, I'll give the vit d a miss for a couple of nights, see if it helps. I'll try some rainfall or waves instead of stories.

I'm not sure I've got chamomile but I'll shop tomorrow.

I'm struggling with exercise and fresh air at the moment, looking forward to the longer days coming soon, might get out more.

Have you tried writing a journal? Listing the issues and then how you will solve them or just forget about them? I did this when I had a period of trouble getting myself off to sleep.

Scented spray is nice but spray it an hour before going to bed so it’s not so strong.

I’ve also heard amazing things about weighted blankets.

When I was a child I used to fold my arms and I can remember telling my gran how it helps get off to sleep. She must have thought me odd but sometimes I still do it.

Rescue Remedy, either the night time one or the regular one.
As odd as it might sound, kick the covers off and let yourself get cold for a while then cover up again.

I do write down my worries before I go to bed now. I try to tell myself not to think about them once in bed.

I used to take Rescue Remedy but it didn't seem to do anything for me.

I'll try the crossed arms! I tend to sleep on my side, but can't get comfortable with my painful shoulder, so I'm trying to sleep on my back.

I’m a naturally anxious person and think I have periods of time when I suffer from ‘anxiety’. It often stops me sleeping. I just can’t stop thinking and catastrophising. One of the things I do is play the alphabet game in my head. I chose a category and work through it. I’m usually asleep before I finish.

Thanks I'll try that too. I used to do sums and multiplication in my head to get to sleep, these days my head doesn't work Also thinking about good things that were coming up or planning what I'd do with a lottery win, but none of this helps anymore.

My nanna always said that the most important thing was that you’re resting, even if you can’t sleep. When I can’t doze off I always think of that - just lying back and relaxing every single muscle.

I also use the sleep sounds / nature sounds on Alexa (personal favourite is storm sounds) and I just get lost in that, often doze off.

I completely sympathise as a fellow shoulder pain sufferer! Do you know what’s wrong with it?

Thanks. It's a shoulder impingement but I'm seeing an osteopath and it's very slowly improving.

Yes I keep telling myself that too, at least I'm resting.

Try melatonin. You can order it online. I like Biovea as a site. It is NOT habit forming or addictive and the UK is about the only country where it is not sold OTC. Also try 4-7-8 breathing (YouTube is great for this).

I've tried melatonin before, but I'll try it again.

The breathing makes me anxious, I start feeling like I'm not getting enough air, so I've given up on that.

I use the skills from ACT- Acceptance and Commitment Therapy.

I stop (try) fusing with my thoughts by using diffusing techniques, mindfulness and observing self. I haven't been doing it for long but it is helping in all areas of my life.

There are loads of resources online. Google Russ Harris if it something you think might help. As an over-thinker with a brain that does not want to shut the fuck up, it helps.

It is also used to help with pain and some techniques are used in pain clinics.

If you want more information or recommended resources feel free to PM me.

Great for shoulder impingement