Sleep....or lack there of....help!!!

LakeR2014

I am a couple weeks away from my wedding and Sleep and I have become enemies.   I don't know why, I'm a fan of Sleep, I love Sleep, but right now we're just not working out.  Specifically around say 2AM to 4AM or well basically anytime after dark. Sleep just stays away from me like the plague.   I know it's wedding/stress related - but how do I get Sleep back on my side!!!  I miss it and need it so desperately! 

At this point I'm thinking only when I hit the delirium point (which will be very, VERY soon at this point) will I and sleep coexist again.    Any ideas on how to sleep when you're mind won't shut down?

blabla89

Have you ever tried progressive muscle relaxation? Basically, it's a process of tensing then and relaxing different parts of your body, and focusing on the feeling of relaxation. You can get a recording to guide you through the steps. I have a recording that my therapist gave me several years ago, and I'm sure there are good ones available online for download. I recommend looking for one with a voice that sounds relaxing and comforting to you.

It really helps me when I'm under a lot of stress, because it relaxes the physical tension and also gives my mind something else to focus on besides what is stressing me out. Usually I drift off within the first 10 minutes. Highly recommend it.

Dignity100

When I'm having problems sleeping:
Relaxing music/white noise.  Sometimes things are just too quiet.
Benedryl before bedtime - not only does it help with my allergies, it helps me sleep
Keeping a journal next to my bed - Usually I wake up worried/stressed and then I cannot fall back asleep because I think 'I'll totally forget about this in the morning and I NEED to remember it' - so I can write it down and not worry about forgetting it.

smalfrie19

When I can't sleep I take two melatonin with a cup of sleepytime tea.

Maggie0829

When I have troubles sleeping I either pop an Advil PM (if I am sore from a workout) or a dose of ZzzQuil.  They help me to fall asleep and also stay asleep.  Even if I wake up and have to pee in the middle of the night I can easily drift back to sleep as opposed to being wide awake.

Inkdancer

I struggle with insomnia a lot, and these are some of the things I've learned that work for me:

1. Melatonin is my bestie.
2. Once it is bedtime, go to bed. No matter how restless/awake/whatever you are, turn out the light and stay in bed.
3. Music helps me relax. It gives my brain something to focus on. Progressive relaxation also works. Or counting prime numbers. Basically, give your brain something to do that isn't worrying and can be done with eyes closed.
4. Put your phone down. Flappy Bird is not helping you get sleepy.

Dignity100

@Maggie0829 - The active ingredient in ZzzQuil and Benedryl are the same, I buy the 100 pill generic Benedryl because it's way cheaper than name brand stuff.

Cookie Pusher

It's rare I have trouble sleeping, but when I do, I have some meds for my vertigo that knock me the fuck out.

phira

Benadryl = diphenhydramine. It's the most common sleep aid. If you're taking Tylenol PM or similar, it just has added Benadryl. Benadryl makes some people drowsy, but for some people, it just gives them the jitters, so it might not work well for you.

I've been struggling with sleep lately, and here's what's worked well for me:

- I try to have a real wake-up and bedtime. 11pm is kind of my, "It's time to get ready for bed" time, and sleeping later than 9:15 on weekdays isn't acceptable (I'm in grad school; I usually wake up around 9 or so and work from 10 to 6).

- If I'm worried about having trouble sleeping, especially if it's early in the week and I'm still in "weekend" mode, I take Benadryl.

- I read for 30 minutes before bed, and I read in bed after getting 100% ready for sleep. I tend to prefer to reread stuff, so I don't have to focus too intently. When I try to go to bed after watching TV or using my computer, my brain stays on. Getting ready for bed, or moving from the living room to the bed room "wakes" me enough that it makes reading less effective.

aRachel21

I have an app on my phone that's called Relax Melodies, and I absolutely love it.  You can set a timer so it turns off after a certain amount of time.  There's like 50 different sounds you can choose from, but I stick with the ocean and birds.  If you just listen to the sounds, your mind should turn off and you'll be out in a few minutes. 

AprilH81

I usually don't have trouble sleeping, but I almost always drift off to soft classical/new age/movie score music that isn't to fast or loud.  My mind will follow the music and allow my brain to "turn off" from the day and things I'm thinking (or stressing) about.

Nature sounds also work with me...  Especially the sound of waves crashing on the beach and sea gulls.  Rain and gentle thunderstorms is also relaxing.

cupcait927

Benadryl or melatonin. Those tend to work great for me. Some nights, like last night, I still have trouble sleeping even with a sleep aid and it's due in part to my anxiety. I'm sure I'll be a wreck as well the last few weeks before the wedding.

daria24

Valerian root-either in pill form (which, to warn you, they smell really, really awful. It's hard not to gag when I open the bottle) or there are a lot of teas for relaxation/sleep that have valerian root + cat nip in them that help me sleep. But if you have a cat the tea will drive them crazy! 

kat1114

I echo everyone else who suggested melatonin. I also highly recommend practicing deep breathing throughout the day, and when you lie down. I like Dr. Weil's 4-7-8 deep breathing exercise: http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

jenna8984

Maggie0829 said:

When I have troubles sleeping I either pop an Advil PM (if I am sore from a workout) or a dose of ZzzQuil.  They help me to fall asleep and also stay asleep.  Even if I wake up and have to pee in the middle of the night I can easily drift back to sleep as opposed to being wide awake.

@maggie0829 Yes! When we flew to Tokyo we knew our sleep schedule would be all fucked up and Zzzquil definitely saved us and put us to sleep for a solid 8 hours.

loveislouder

Melatonin is my best friend.  The bottle says take between 5 and 10 (it sounds crazy, I know). My FI also talks me through this relaxation method he learned in school. It's awesome.

Try also eliminating screen time for at least 30 before bed because it can hinder your body's ability to produce it's own melatonin. 

VulgarGirl

AMSR videos on Youtube have seriously helped me start getting to sleep. I use my phone so I just listen to it while I fall asleep. Scalp massage or hair washing ones are my favorite.

themuffinman16

I write a list of all that I have to do the next day.  Then, I take a bubble bath before bed with lavender bath salts or a lavendar bubble bath.  I turn the lights down really low and light a scented candle warmer. Last night, I had a really bad migraine.  I heated up a lavender sachet eye pillow and laid it over my eyes. I feel asleep immediately and stayed asleep. It is almost impossible to sleep with a migraine.  So, I will be using this trick from now on.  (I hope you're not allergic to lavender. Lol)