sleeping problems.. how do you handle insomnia?

[Izzyria]

I'd really like to know, as I'm a chronic insomniac, and on LC it seems to be more pronounced.

Any help from the LC guru group is extremely appreciated!

[J.K.]

Hey Izzyria.... :)

My sleeping habits can fluctuate between being very good to that of insomnia. What I find causes the insomnia though is that usually I'm out of wack in some way.

For instance, I'm a webmaster and as such spend a lot of time online. If in addition to work I also spend a lot of personal face time in the monitor at the end of the day my mind is still kinda racing. I've been doing a lot of different things but still clocking in one direction all day. The answer to that then is variety. I need to stay active throughout the day but mentally move in different directions.

If I don't it can kinda being like playing a video game for an extended period of time. If we become really engrossed in a channel way of thinking at the end of the day even though we tell our mind to stop - it just keeps on clocking in the same direction. And as a result we can't sleep.

If changing pace during the day isn't an option then meditation can also do the trick. In fact, that's exactly what meditation is. It teaches us to slow down our mind - even to a complete stop if we want.

If you'd like some techniques on that which you can also apply to weight loss just lemme know.

And then finally - I'm a strong believer in taking SAMe, which is a supplement. It's not specifically for sleep. It's for mood and in the same group as I think St. John's Wort - although personally I just find it to be a lot more powerful.

Doses come in 200mg and 400mg. I find 400mg works better for me. It's available over the counter, and it takes about a week to two weeks to really kick in.

I've found that while taking SAMe - HA! - no insomnia..

Anyway - hope that helps. Best of luck to ya.

And hope you get some sleep.. ;)

[Izzyria]

any help at all would be great J.K.
I'll check into the SAMe, that could help.
I've had insomnia most of my life, and as you say, it is a direct result from not being able to calm my mind down. I have cluster headaches and my synapses fire too quickly (I have scans to prove it!! :lol:) , and while that is wonderful when I'm in writing mode and overcoming a block, it is not good for insomnia. I just can't seem to stop thinking. I have many sleep cd's with delta waves and alpha rhythms and soothing music, and still no sleep.
If you'll excuse the pun, it gets to be quite a bit tiresome after a while.

[J.K.]

Here's a simple one that's pretty generic..

I'm paraphrasing this from "Meditation for Dummies" - but I promise that's not an observation.. ;) lol

Tuning In To Your Body
Allow at least 20 minutes to complete

1) Lie on your back on a comfortable surface.

2) Take a few moments to feel your body as a whole. Then, draw your attention to the places where your body is making contact with the surface.

3) Bring your attention to the toes on your right foot.

Allow yourself to feel any and all sensations in this area. If you don't feel anything, just feel "not feeling anything." As you breathe, imagine that you are breathing into and out of your toes.

4) When you are done with your toes, move on to the sole, heal, top of foot, and ankle in turn, feeling each part in the same way that you felt your toes. Continue watching your breath.

Take your time. If you find yourself trying to 'work through' the exercise remember that isn't why you're here. There is no hurry. We're not trying to achieve anything. We're just watching our breath.

5) Gradually move up your body staying at least three to four breaths with each part.

[i]Follow in this order: lower right leg, right knee, right thigh, right hip, left toes, left foot, lower left leg, left thigh, left hip, pelvis, lower abdomen, lower back, solar plexus, upper back, chest, shoulders; now focus on the fingers, hands, and arms on both sides, and then on the neck and throat, chin, jaws, face, back of head - then finally at the top of head.

When you reach the top of your head - just "be..".. relax. Don't look for anything in your mind. Just relax if still awake and see what comes. As a thought arises - watch it slip back away. Notice the break in between thoughts when there is no thought.

6) If still not asleep become aware of your whole body again. Wiggle your toes, move your fingers, or rock from side to side. Even if you have not fallen asleep you've still given your body and your mind a rest.


Anyway - hope that helps. It may be worth noting too that as you practice you will get better. As a result, even if you don't fall asleep the first time don't give up. The ability to go into deeper states lies ahead. We all get better with practice.

And cheers! :)

[Grimalkin]

When I get insomnia I take valerian root, usually as a tea but it also comes in capsules. It has a very calming effect and promotes sleep and has no side effects like drugs do. If I'm really stressed I'll drink that and lie down and do a relaxation meditation like J.K. posted, I usually fall asleep somewhere during the meditation. Valerian is so gentle though it won't prevent you from waking up again later, which anxiety or some medical problems can cause.

[MisterE]

Benadryl. Non habit forming. Works great. Get it at any pharmacy...

[jadefox26]

I use lavender oil - the 100% pure stuff, I find if I drop it on my pillow one or two drops..about 15 minutes before going to bed, i sleep like a baby.
Good luck
xxxxx

[Ginga]

Try melatonin or 5htp. Melatonin is a little stronger than 5htp both work great. You can buy them at any drugstore mostly.

[Izzyria]

Thanks all..
Benadryl does absolutely nothing for me, doesn't even help as an antihistamine! (thanks though!)
Love lavender, and have candles and sachets in my room, will try the direct oil approach.
I also have an herbal med with melatonin and valerian in it. It occasionally works, but only in combination with other things...

You guys are great! Thanks so much! :wave: