Basically if we think too much it disturbs the sleep . So I keep my thoughts minimal and try to be in the present moment. Thinking about the future is the worse thing we can do
I very much agree with you @nimalw. We often worry about things in the future that don't even happen, spending unnecessary energy and losing good nights of sleep. Our mind can be our friend or enemy!
I know how frustrating that is, and I sometimes have the same issue. A few things that have worked for me are reading in bed until I (hopefully) get sleepy again, playing public radio or podcasts softly until I get sleepy, or write down in a journal what's on my mind and what I'll do about them tomorrow, then try to go back to sleep. I do all of these in bed with a very low reading light. It's often recommended to get out of bed when you can't sleep, but I've found that that wakes me up more and I just feel more rested in the morning if I've been in bed most of the night. Any reading, radio or podcast content needs to be interesting enough to distract me from my thoughts but not over stimulating. I don't know how much sleep you're getting or how old you are, but if you're older and getting 5-6 hours, you're probably getting the minimum you need. Of course, the immportant thing is how you feel during the day.
I also do something similar @rocketjs, reading or listening to mediation on my Insight Timer app on my mobile phone. This always helps me to fall asleep.
Recently, I have read that it is important to do our meals/dinner 3 hours before sleep. This helps to have a better sleep. So, if you sleep at 10:30 pm, your meal should end at 8:30 pm.
Have all a nice day :-)!
@nimalw This is so true but much easier said than done. On nights when my mind is whirling around about something I can't just stop it, it keeps returning.
It sure would be nice if I could just tell it to STOP THAT! but that doesn't work for me.
JK
This was my problem exactly, my thoughts running around like a mouse in a maze, sometimes two or three levels of thought, jumping track from one to another. Nothing worked to solve this, although I tried many things. I didn't want to take sleeping pills, but when you get only 2-3 hours of sleep a night for weeks on end, and for years on end, you'll try anything. I tried Ambien, Lunesta, (something else that starts with an R - name I can't remember) and Trazadone. Ambien, Lunesta, and Trazadone didn't work, made me doze but not sleep. "R" gave me hallucinations. I followed the clinical trials for Belsomra for two years until it was finally approved. I was hopeful because I read that Belsomra didn't sedate, wasn't a hypnotic like other pills, but helped your mind to "be quiet". Even though I take just a small dose - 5 mg, rarely 10, it works for me. You might want to give it a try.
This was my problem exactly, my thoughts running around like a mouse in a maze, sometimes two or three levels of thought, jumping track from one to another. Nothing worked to solve this, although I tried many things. I didn't want to take sleeping pills, but when you get only 2-3 hours of sleep a night for weeks on end, and for years on end, you'll try anything. I tried Ambien, Lunesta, (something else that starts with an R - name I can't remember) and Trazadone. Ambien, Lunesta, and Trazadone didn't work, made me doze but not sleep. "R" gave me hallucinations. I followed the clinical trials for Belsomra for two years until it was finally approved. I was hopeful because I read that Belsomra didn't sedate, wasn't a hypnotic like other pills, but helped your mind to "be quiet". Even though I take just a small dose - 5 mg, rarely 10, it works for me. You might want to give it a try.
@hindsight You describe my mind exactly. Fortunately, it's not every night, but just when something is on my mind. I tried sleeping pills a very long time ago but hated the way I felt in the morning. I have finally settled on half of a Benadryl! Just one half of a pill helps my mind to relax and does not affect me the following morning. I spoke to my PCP about it and she was fine with it. She said doing that was far better than not getting enough sleep.
I try to not do it every night. Some nights I think I am so tired I will be fine without it but then, sure enough, I get into bed and that little mouse starts running around that maze so I get up and take a half then.
JK
My experience also tells me what we have for dinner also reflects on qaulity of sleep. I find Rice based dinner helps me sleep better as opposed to white flour or similar
Me either. I don't think I ever slept all night long. I wish I knew how to improve it. I try everything, music, sleep sounds, meditation, and everything else that is non habit forming.....open to any suggestions
I find that if I have lots of exercise during the day (walking, errands, chores at home, helping others etc) AND especially fresh air, then your body and mind will need rest and you will get that deep sleep you require. Courage!
Spring is in the air, even here in Canada! Let us count our blessings!
I find that if I have lots of exercise during the day (walking, errands, chores at home, helping others etc) AND especially fresh air, then your body and mind will need rest and you will get that deep sleep you require. Courage!
Spring is in the air, even here in Canada! Let us count our blessings!
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I very much agree with you @nimalw. We often worry about things in the future that don't even happen, spending unnecessary energy and losing good nights of sleep. Our mind can be our friend or enemy!
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2 ReactionsI also do something similar @rocketjs, reading or listening to mediation on my Insight Timer app on my mobile phone. This always helps me to fall asleep.
Recently, I have read that it is important to do our meals/dinner 3 hours before sleep. This helps to have a better sleep. So, if you sleep at 10:30 pm, your meal should end at 8:30 pm.
Have all a nice day :-)!
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2 ReactionsThis was my problem exactly, my thoughts running around like a mouse in a maze, sometimes two or three levels of thought, jumping track from one to another. Nothing worked to solve this, although I tried many things. I didn't want to take sleeping pills, but when you get only 2-3 hours of sleep a night for weeks on end, and for years on end, you'll try anything. I tried Ambien, Lunesta, (something else that starts with an R - name I can't remember) and Trazadone. Ambien, Lunesta, and Trazadone didn't work, made me doze but not sleep. "R" gave me hallucinations. I followed the clinical trials for Belsomra for two years until it was finally approved. I was hopeful because I read that Belsomra didn't sedate, wasn't a hypnotic like other pills, but helped your mind to "be quiet". Even though I take just a small dose - 5 mg, rarely 10, it works for me. You might want to give it a try.
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1 Reaction@hindsight You describe my mind exactly. Fortunately, it's not every night, but just when something is on my mind. I tried sleeping pills a very long time ago but hated the way I felt in the morning. I have finally settled on half of a Benadryl! Just one half of a pill helps my mind to relax and does not affect me the following morning. I spoke to my PCP about it and she was fine with it. She said doing that was far better than not getting enough sleep.
I try to not do it every night. Some nights I think I am so tired I will be fine without it but then, sure enough, I get into bed and that little mouse starts running around that maze so I get up and take a half then.
JK
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1 ReactionMy experience also tells me what we have for dinner also reflects on qaulity of sleep. I find Rice based dinner helps me sleep better as opposed to white flour or similar
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3 ReactionsThank you for this suggestion. I will give it a try.
I find that if I have lots of exercise during the day (walking, errands, chores at home, helping others etc) AND especially fresh air, then your body and mind will need rest and you will get that deep sleep you require. Courage!
Spring is in the air, even here in Canada! Let us count our blessings!
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2 ReactionsI sure try for a lot of excercise and fresh air, I am sure it doesn't hurt. Thank you for your reply. Waiting for spring in Nebraska too ....
Yes. Excercise and chores does make you sleep better . Avoid afternoon naps of course !!
Nonetheless, sometimes I do have to nap in the afternoon, but I get up at 5am so it is understandable. Be part of the 5 O’clock Club, it’s great!