Sleep

[Separatedandabitsad]

I’m not getting much — no kids to blame, just a heavy heart and spiralling thoughts.

Sleeping tabs aren’t the answer according to the doc but what is?

I’ve sleep hygiene tips coming out my ears but I am exhausted.

Thanks for reading.

I'm awake now can't sleep can't relax worrying about too
Many things ...

Same!!

It’s the worst isn’t it! What can we do! I feel like I’ve tried everything ... but I’ve let exercise slip so maybe that’s what I’m missing at the moment.

I guess you are taking magnesium? As well as a supplement you can take an Epsom salt foot bath for absorption via skin before bed.
Cut out alcohol. Stop eating 4-5 hours before bedtime. Lavender drops on pillow.

Exercise before bed, ideally something quite knackering (little weights for instance)
Listen to a guided sleep meditation/relaxation podcast - soundcloud.com/mentalhealthfoundation/sleep-relaxation-mp3-mental this is my favourite
If you wake up in the night and your heart is pounding, get up, have a little drink or bit of toast, then go back to bed and listen to a boring podcast or read a book for a bit

If you are getting hardly any sleep and really, really need to be refreshed on a certain day for some reason, then try an old-style anti-histamine, of the sort that makes you sleepy, as a sleeping pill.

I second the anti-histamine of the doc won’t give you sleeping tablets. You can buy Phernergan (Promethazine) OTC, I buy them online. I’ve been prescribed them in the past to treat chronic insomnia and they do work to an extent. My issues are well past the anti-histamine stage now but I still take them on occasion if I’m really struggling.

I've found a Shakti mat really useful for relaxing at bedtime and I usually fall asleep easily after using it (I often fall asleep whilst on it!)
I use the orange medium one.

www.shaktimat.co.uk

Thanks for the tips. I used to take magnesium & got out of the habit so thanks for the reminder to start taking it again.

I do take anti-histamines sometimes all right...thanks.

I’m fascinated by the Shakti mat and I won’t lie—it looks painful! Do you lie on it bare?! How long do you lie on it? How long do the marks on your back take to go away? (Thanks!) I’m intrigued but also scared by it!

Oh and the light weights tip is a good one too! Worth a shot! Thanks

Thanks for the tips. I used to take magnesium & got out of the habit so thanks for the reminder to start taking it again.

I do take anti-histamines sometimes all right...thanks.

I’m fascinated by the Shakti mat and I won’t lie—it looks painful! Do you lie on it bare?! How long do you lie on it? How long do the marks on your back take to go away? (Thanks!) I’m intrigued but also scared by it!

Thanks for the tips. I used to take magnesium & got out of the habit so thanks for the reminder to start taking it again.

I do take anti-histamines sometimes all right...thanks.

I’m fascinated by the Shakti mat and I won’t lie—it looks painful! Do you lie on it bare?! How long do you lie on it? How long do the marks on your back take to go away? (Thanks!) I’m intrigued but also scared by it!

Oh and the light weights tip is a good one too! Worth a shot! Thanks

@Separated I haven't yet worked up the courage to go bare back on the mat, I've got a thin nightdress that I wear. Yes it is uncomfortable but once you relax and your body stops panicking it becomes just a sensation rather than discomfort. I honestly drop off whilst lying on it! The bit that tingles the worst is when you sit up after your session (which needs to be done in one swift move!) and all the blood rushes back! I tend to lie on it for 20 minutes, I've no idea how long the marks last, certainly it doesn't make a particular impact on the skin (I've never noticed them the following morning after a shower)

@Pashazade

Interesting ... I have some scars on my back so that’s why I was wondering about the effect on the skin.

Looking at it (‘bed of nails’ ) it does not look like it’d be relaxing but there are so many positive reviews, it must be doing something!

Ooh antihistamines, yes that can be good.

Go back to your doctor, explain what's happening/what's keeping you awake. If it's your thoughts then maybe they'll suggest medication for your mental health. If you haven't got on with one or two then don't be put off, there are loads they can try.

Thanks @SoulofanAggron

I’ve never taken anti depressants and am beginning to worry that I need them ...

I’m not sure if they’d be a good idea though as I have addictive tendencies and I’d be afraid I’d never get off them. It’s so hard to know what to do though to calm my mind.

Tell me about it, my sleep is shocking at the moment. What can you do when you work shifts for NHS in a pandemic, plus peri- menaupausal ? Sleep hygiene is impossible when on nights half of your work life and have to deal with sad deaths on a daily basis now. I hope the lockdown helps, 4weeks too late again, like last time, so here we go again, thanks Boris - no lesson learnt from last time

I have sporadic insomnia and it's hell. Things that have helped:

Get a hot water bottle - your core temp will lower which helps sleep and it changes the environment of the bed which can just push you into sleep sometimes.

Chamomile tea - the ritual aids me I find. If it's 2am and I've been tossing I get out of bed, go to the kitchen and have a chamomile with a poetry book and read for 20 mins.

Think of a story - put yourself in a situation from a TV show or book you've read recently. Sometimes this eventually just takes me along and then I'm asleep.

Sometimes none of these work mind and then I'm staring at the wall at 3am. But often they do.

No caffeine or sugar after 3pm.

Oh and ASMR VIDEOS

Sleep hypnosis videos on YouTube have helped me immensely.

I've taken to listening to radio podcasts on subjects that interest me, something about soft chatter lulls me to sleep at times better than music, and at least Iget to learn stuff if I don't fall asleep.

Tea with valerian root in, valium does come from this root but in tea form it's slightly different.

Yogi bedtime
Or
Dr Stuart's "sleepy" I think

All say quite clearly on box

@Opentooffers im an nhs nurse & peri menopausal too.

I rarely sleep & am always so tired.

Its miserable.

Who have you spoken to about the heavy heart and thoughts?

(Nhs too) I've had a couple of bad shifts and it definitely helps talking first. I now will always try and talk before I go home, I don't think it's quite right speaking to family, don' want to pass on secondary trauma.