NWR: Insomnia

BmoreBride311

My FI has problems with insomnia. Nearly every night, he tosses and turns in bed unable to fall asleep, even though he is tired. He usually ends up reading on the computer or on his smart phone until he is finally able to find sleep, but this is usually several hours after he first tries for sleep. Then he is always so tired in the morning and struggles to get out of bed.

Anyone have any tips for insomnia? I'm unable to relate, b/c I have always been a good sleeper. I can be fast asleep within 5 minutes of getting into bed. I told him he shouldn't read, b/c that will keep his mind active, but he says if he wasn't reading, he would just be tossing and turning in bed anyway.

Madisonpenny

They say that watching TV just before you go to bed is bad.  It has something to do with the bright blue light that a TV ommits that affects your brain.
I often try to read every night before I go to bed, it helps my body know that it's time to go to sleep.
He can also try drinkinga  glass of warm milk or chamomile tea, but don't drink the tea if he has grass allergies.

7E&G7

My FI is the same way, I suggest helping him get into a nightly routine which will get his body get prepared to rest and sleep. I also agree w/ not watching television before bed and trying the warm milk.

michelle11988

My FI is the same way.  He always reads before bed and it at least prevents him from tossing and turning all night.  I usually read as well but I fall asleep in about 10 minutes. Also make sure your FI isn't drinking any caffeine too late I know people who can't have coffee after 3 or else it keeps them up.

butterflyjumper1

sometimes when i can't sleep, reading actually helps me to become tired and feel ready for bed, so i wouldn't discourage him from that. i agree with PPs - no television and a warm drink of some sort. i would also encourage him to stay off of his phone.  

have him try some breathing exercises and light stretching before he goes to bed. something like this maybe: http://www.youtube.com/watch?v=6ZxXyIHdBS4 (i love sadie nardini).  i know boys are scared of yoga but these movements can really help to get rid of tension that he may have.  

when i can't sleep, i like to do a "scan" of my body and work on releasing tension from every body part, from my feet all the way up to my head. a lot of times when i can't sleep, it is because i am holding in tension somewhere and doing a physical release of every body part really can help.  

sometimes something as simple as a heating pad helps me too - even if i am not necessarily cold, a little warmth can really relax me and help me to get to sleep. 

make sure he isn't drinking any caffeine after lunch time or exercising/lifting weights too close to bedtime either. even if he works out an hour or two before bedtime, his heart might still be pumping and his adrenaline might still be going from the workouts. 

hope this helps!! 

BmoreBride311

these are all great tips. I never would have thought of the stretching stuff, but that makes a lot of sense - thanks!!

LADY324

he should try taking melatonin pills.  I also think reading helps me go to sleep eventhough I have no problem falling asleep when I read I get tired.

http://www.melatoninfaq.com/

mekiakoo

Great advice PPs gave- especially the routine. And try to keep the bedroom for sleep ONLY- so his mind will start to connect the bedroom to sleep. Don't have any bright lights in the bedroom, have it dimmed and cozy-like. Be sure the blinds are closed completely (not sure if you guys have lights coming in the room from outside).

Sometimes if I can't sleep, I read an extremely boring book.

I find that it's better to just not fight with yourself if you can't sleep, don't look at the clock too!

AllyG303

My FI has insomnia, too, and is also a reader before bed.   He's tried many many things, from chammomile to sleeping pills and nothing seems to help.  The only thing that does help sometimes is a really vigorous workout until he tires himself out (which I think is funny since excercise keeps most people awake). 

bells24412

I struggle with insomnia as well. The only thing that has helped me is I go to the gym at night so by the time i come home and take a shower i am so tired that it only takes me about an hour to fall asleep. If i don't fall asleep and i know i feel wide awake i usually take an ambien that the doctor prescribed to me. Insomina definately sucks.

k8888

Definitely tell him to stop sitting in front of the tv/computer before going to bed.  The light actually tells his brain that it is still daytime and prevents sleep hormones from being triggered.  1 hour before bedtime, keep the lights low, tell him to relax... reading is excellent. 

Also, not trying to be a creep, but sex is also a good way to get tired/relaxed... and since the lights are already low... yeah, ok, so I'm a creep. 

Regular exercise, avoid caffeine after 2PM, invest in a sound machine or sleep with the radio on REALLY low.  Sometimes focusing on a sound helps prevent the brain from overthinking.

I avoid the tea/milk because then I'll be up peeing in an hour. 

Good luck!

Elinetrouwt

I've read that you should get up every morning around the same time, and then go to bed when you feel tired. This helps you to find how much sleeping time you actually need.

If he's in bed and finds that he cannot sleep, he should not stay in bed, but get up for a while. He could read or do something for about fifteen minutes, and then go back to bed. Staying awake in bed lets you get used to, well, not sleeping in bed. It follows that he should refrain from doing other activities in bed, like reading or watching television, to mention a few.

Hope that works! If this and all the other great ideas here don't help, he could always consult a doctor, especially if the symptoms are new and there are other changes too. 

BmoreBride311

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-club-boards_july-2012-weddings_nwr-insomnia?plckFindPostKey=Cat:Wedding Club BoardsForum:066005ef-215f-48b1-8655-328b41e07c52Discussion:b5c0d36c-9383-410d-94a0-b7eba7ca1e08Post:00e681df-84cc-4310-a07a-8161d2090dbf">Re: NWR: Insomnia</a>:
[QUOTE]Definitely tell him to stop sitting in front of the tv/computer before going to bed.  The light actually tells his brain that it is still daytime and prevents sleep hormones from being triggered.  1 hour before bedtime, keep the lights low, tell him to relax... reading is excellent.  <strong>Also, not trying to be a creep, but sex is also a good way to get tired/relaxed... and since the lights are already low... yeah, ok, so I'm a creep.  :)</strong> Regular exercise, avoid caffeine after 2PM, invest in a sound machine or sleep with the radio on REALLY low.  Sometimes focusing on a sound helps prevent the brain from overthinking. I avoid the tea/milk because then I'll be up peeing in an hour.  :) Good luck!
Posted by k8888[/QUOTE]

Haha, that made me laugh, but yeah you are right. That is one of the few things that I've noticed that works!

I think the problem with reading is that he reads online or on his phone, so it has that lighting affect. He doesn't read real paper books anymore, which I think for some reason is helping make the problem worse.

Madisonpenny

I also forgot to mention another thing i do when I can't sleep.. and this might sounds funny but it works everytime for me.  I picture myself either playing or at a baseball game and it seems to help me fall asleep within 10 mins or so... Yea i know.. weird.... but it does work.