Sleep
Any ideas how I might improve my sleep without medication as I seldom get more than four hours a night.
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Hi jonf,
There's some good tips on this link from the NHS that I use:
https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/?WT.mc_ID=PaidSearch_Sleep_Tips&wt.tsrc=paid_search&gclsrc=aw.ds&gad_source=1&gad_campaignid=23131764652&gbraid=0AAAAAC7M3f2uXIVjYJPlWWcyO4xp1EpqJ&gclid=CjwKCAjwr8LHBhBKEiwAy47uUjx29twKB5Pcq-WpLEDFLtIYFLLScI5fuAv0rNVh7yw2yb-5nBcgJxoCxQ0QAvD_BwE#2
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Hello
I find pillow sprays using essential oils are very relaxing. I also recently bought a small acupuncture gadget called CalmCarry. It is held in the palm and buzzes to release endorphins. Only used few times so far but seems hopeful.
Of course the most important thing for sleep is to turn off all stimulating noise and screens at least an hour before bed time and try to keep to a routine of sleep and waking. All the best.
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There are many things you can try. One of them is Camomile Tea because that is good at encouraging Melatonin levels to rise. There's a YouTube doctor called Doctor Mandell who has an array of methods that can help wind you down.
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Different things work for different people. I detest the smell of lavender, so that rules that out.
My winding down to sleep routine involves tv right up until I'm ready to fall asleep, so while I do stop using my phone at least an hour before I go to sleep, watching tv is a signal to my body to prepare for sleep!
Stop using phone.
Light off.
Get into bed and lay down.
Watch tv for a few hours.
Sleep.
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I am lucky if I get around 2 hours sleep a night.
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Good morning jonf
I am the same as Kimi87 above, as I also detest the smell of lavender!
I watch TV on my laptop in bed and usually drop off watching it.
If I wake again and can't get back off to sleep I use white noise. It helps with all those things going around in your head. Just google white noise on my phone and choose which one that suits. I usually go for a oscillating fan. Then set it at a volume that drowns out my thoughts.
There are other colour noises besides white noise. Green noise for example relates to nature sounds, rain, waterfalls, thunder etc.
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My sleep has worsened recently (it wasn’t great before) but I still try to get up at my usual time and not nap during the day. Hard with the lack of sleep and pain meds, otherwise I fall into the trap of becoming nocturnal which isolates and then affects my mental health. I’ve found podcasts, rather than to in the evening good, but depends on the host and guests voices. I guess audiobooks would work too. Also ensuring I’m warm enough is key and having extra drinks, pillows, blankets and meds easily to hand in case I wake and need them meant I dropped back off quicker. Hope that helps a bit. But lack of sleep is a thief to joy and well being.
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Like others have said, if falling asleep is the main problem, having something like watching tv or reading a book might help, but for some these may act as a stimulant and not help.
My sleep is still rubbish but a lot better than it was. Whether it's falling asleep or staying asleep (for me both). No one told me the following, I worked out myself. Before bedtime I followed my routine as advised (try and keep to same time to go to sleep, keep away from stimulating TV/phone etc, room temperature lowish, bedroom sanctuary of calm free of clutter, write down any issues going on inside your head and postpone till tomorrow etc.). But I think for me, doing all these things was setting up my brain to be more anxious due to previous months of poor sleep, i.e. the routine itself became the trigger for becoming more anxious, sort of a 'here we go again' my brain getting ready to be anxious to protect me. Then repeating the routine just compounds it. At its worst, just thinking about going to sleep was create anxiety (heart beat up, swirling thoughts, body on alert). I suppose a bit like preparing for imminent deployment to fight a battle in war, you're doing all the things to get yourself ready and your brain's getting anxious (for good reason) as it knows something bad is going to happen. But sleeping shouldn't be bad, maybe some of the time (e.g. family crisis), but not all the time.
So my advice is do sensible things to get you ready for sleep, but don't let your routine become your enemy. The routine system might work for most people, but you might not be most people. It's a bit like medication, it might work for most people, but for some they end up throwing up. And then you try to find something that does work, or at least a bit better. Keep the bits that you think are helping and drop the others.
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I tried to post a lengthy comment and it didn't post. Argg! I might return later.
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my GP suggested cannabis on prescription as nothing else works for me.
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Just done it @Passerby. Sorry things will be a bit slower at the minute as I'm on my own today.
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I agree the smell is not pleasant.
i guess that it is the same as smelling second hand cigarette smoke for a non smoker.0 -
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I would never risk my pension if I ever get there by taking anything illegal or prescribed that I disagree with. GP = Guinea Pig. It is bad enough telling my consultant that my medication is too strong.
Every action has a reaction !
Only last week I told the neurosurgeon that just because I had a traumatic brain injury and then they discovered other serious complications that it does not mean I am thick.The consultant looked at me so I told him to read my beep beep notes and especially my profession before he opened his mouth, needless to say it did not go down well but he did apologize.
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