I have strong information to believe i have primary and chronic insomnia, for reason because i have done my research. I have tried sleeping pills, cough syrup and exercise throughout the day etc but none of them seem to work to put me to sleep. For example I eat healthy, i do not drink soda, only juice and water i do not eat fast food except subway. But once i lay down in the bed i turn the tv off at ten then most of the times i stay awake 3 or 4 hours of tossing turning yawning and eventually i fall asleep. But after about 2 hours i wake up, and lay awake for 30 min most of the time. Then i fall asleep and wake up at 6am when i have to get up. I have tried sleeping pills but when i awake in the middle of the night my head has a slight throb. Also cough syrup i wake up in the middle of the night and i have CRAZY dreams every time i drink cough syrup and sleep.
Is there anything Im doing wrong?
-Not enough energy wasted during the day?
Could I ask them to prescribe me a medical license to smoke cannabis.
-Every time I have smoked i fell asleep when I laid down and had no interruptions, Plus when i awake from this i have a will to get up and get my day going . (Full of energy and no little eye openings to adjust to the light.) On another occasion I smoked then went to sleep at 5pm (Little sleep from night b4) then woke up at 530ish am the next morning rejuvenated.
Please help me this has been going on for about 4 in half months, I want to get a full night sleep again, if theres anyway, please help.
Exercise, preferably 6 hours before, but not within 2 hours of bedtime. Have a warm bath, or shower, an hour before bedtime, then a glass of very warm milk, possibly with Horlicks, or one of the herbal teas, below, and use dimmer lighting. Your bedroom should be very dark, with the lights out, and a good sleeping temperature is 70 degrees Fahrenheit, or 19 degrees Centigrade. Put your mind in a position where it wants to shut itself off, and sleep. View http://www.umm.edu/sleep/relax_tech.htm The progressive muscle relaxation, http://www.drcoxconsulting.com/managing is very easily learned; guided imagery, or mindfulness breathing http://altmedicine.about.com/cs/mindbody… is known to be effective, or http://www.wikihow.com/Meditate Give the EFT a tryout. It is free via the searchbar at http://www.mercola.com "EFT" & "EFT therapists" or www.tapping.com (13 free videos). Repeat to yourself: "Even though I currently have a sleep disorder, I deeply and completely accept myself." (or choose your own wording) while you use the acupressure massage/tapping. Find out which works best for you, in the daylight hours, so you will be prepared, come bedtime. For many people, a good idea is to develop a set "wind down" routine for the last hour before bedtime, so your subconscious mind learns that it is time to put thinking aside, and prepare for mindfulness, (awareness, without cogitation/purposeful thought) or the EFT, in preparation for sleep.
The idea with mindfulness is to not even think about sleeping: just drift off, naturally, during exercising those techniques. Avoid TV, computer, or anything exciting in this hour, although reading a BORING! book is a good idea. Experiment, to find which combination works best for you. No coffee, tea, or other caffeine within 6 hrs of bedtime! Try a cup of chamomile herbal tea, an hour before bedtime. Others may prefer Sleepytime, by Celestial Seasonings, Relax, Be Sleepy, or valerian root (valerian "hangovers" possible), etc., from supermarket tea, or health food aisles. Milk, or cream should not be used with herbal tea. Get up and do something, like read a book, if you can’t sleep within 20 mns. Personally, I prefer to use word/phrase repetition for a short time, changing over to mindfulness breathing; however, you may well find another method more effective. The following EMDR variant came from a book on treating insomnia for the depressed; I use it every night, and it is well worth trying. It seems to reduce distractions during the mindfulness relaxation methods, so I use it first. Keeping your head still, move your eyes first to the far left, then far right, and repeat this another 19 times. Each full sweep should take around a second. If you like, you can either subvocalise, or repeat: "one one thousand, two one thousand, three one thousand … up to twenty.
After this, allow your body to go limp, and relax for a short time. Then repeat the whole exercise, limpness, and relaxation twice. This may well be all you need. Others may require another round of the above. Before beginning the EMDR variant, I take a whiff of lavender essential oil in both nostrils; some people prefer a drop, or two on their pillow. This provides a strong cue to the subconscious mind to prepare for sleep. Hypnosis is merely a heightened state of suggestibility, in which you are better able to communicate with your subconscious mind. 85% of people are suggestible, to some extent, so consider professional hypnotherapy, or more alternatives along such lines are at http://your-mental-health.8m.com/blank_25.html View the post on TIRED/LACK ENERGY as well.
Exercise, preferably 6 hours before, but not within 2 hours of bedtime. Have a warm bath, or shower, an hour before bedtime, then a glass of very warm milk, possibly with Horlicks, or one of the herbal teas, below, and use dimmer lighting. Your bedroom should be very dark, with the lights out, and a good sleeping temperature is 70 degrees Fahrenheit, or 19 degrees Centigrade. Put your mind in a position where it wants to shut itself off, and sleep. View http://www.umm.edu/sleep/relax_tech.htm The progressive muscle relaxation, http://www.drcoxconsulting.com/managing is very easily learned; guided imagery, or mindfulness breathing http://altmedicine.about.com/cs/mindbody… is known to be effective, or http://www.wikihow.com/Meditate Give the EFT a tryout. It is free via the searchbar at http://www.mercola.com "EFT" & "EFT therapists" or http://www.tapping.com (13 free videos). Repeat to yourself: "Even though I currently have a sleep disorder, I deeply and completely accept myself." (or choose your own wording) while you use the acupressure massage/tapping. Find out which works best for you, in the daylight hours, so you will be prepared, come bedtime. For many people, a good idea is to develop a set "wind down" routine for the last hour before bedtime, so your subconscious mind learns that it is time to put thinking aside, and prepare for mindfulness, (awareness, without cogitation/purposeful thought) or the EFT, in preparation for sleep.
The idea with mindfulness is to not even think about sleeping: just drift off, naturally, during exercising those techniques. Avoid TV, computer, or anything exciting in this hour, although reading a BORING! book is a good idea. Experiment, to find which combination works best for you. No coffee, tea, or other caffeine within 6 hrs of bedtime! Try a cup of chamomile herbal tea, an hour before bedtime. Others may prefer Sleepytime, by Celestial Seasonings, Relax, Be Sleepy, or valerian root (valerian "hangovers" possible), etc., from supermarket tea, or health food aisles. Milk, or cream should not be used with herbal tea. Get up and do something, like read a book, if you can’t sleep within 20 mns. Personally, I prefer to use word/phrase repetition for a short time, changing over to mindfulness breathing; however, you may well find another method more effective. The following EMDR variant came from a book on treating insomnia for the depressed; I use it every night, and it is well worth trying. It seems to reduce distractions during the mindfulness relaxation methods, so I use it first. Keeping your head still, move your eyes first to the far left, then far right, and repeat this another 19 times. Each full sweep should take around a second. If you like, you can either subvocalise, or repeat: "one one thousand, two one thousand, three one thousand … up to twenty.
After this, allow your body to go limp, and relax for a short time. Then repeat the whole exercise, limpness, and relaxation twice. This may well be all you need. Others may require another round of the above. Before beginning the EMDR variant, I take a whiff of lavender essential oil in both nostrils; some people prefer a drop, or two on their pillow. This provides a strong cue to the subconscious mind to prepare for sleep. Hypnosis is merely a heightened state of suggestibility, in which you are better able to communicate with your subconscious mind. 85% of people are suggestible, to some extent, so consider professional hypnotherapy, or more alternatives along such lines are at http://your-mental-health.8m.com/blank_25.html View the post on TIRED/LACK ENERGY as well.
References :
Try melatonin for a few nights only, otherwise it may interfere with the brain’s natural production. Avoid cough syrup.