Searching for sleep: what helps you beat insomnia?

Cher_Alumni

For as long as I can remember, I’ve struggled with getting to sleep.  I've memories of being a child awake in the night, calling for my mum because I was upset and over-tired.  This inability to drop off has carried on as I’ve grown up; often worse when I have a ‘big day’ the day after, unable to turn off my thoughts and settle into slumber.  As a result, I’m regularly fatigued, unable to concentrate, and I’m sure my other half would say, cranky.

This trouble with falling asleep is medically called insomnia, and I’m not alone in my plight as The Cut magazine tell us Madonna, Jennifer Aniston and Joni Mitchell are fellow insomniacs.  

What is insomnia?

The Sleep Council says insomnia is:

“a sleep disorder where people have extreme difficulty in getting to sleep or staying asleep for long enough to feel refreshed the next morning. It’s a common problem thought to affect around one in every three people in the UK.”

But how much is enough sleep?  The NHS recommends:
 
• adults: 7 to 9 hours
• children: 9 to 13 hours
• toddlers and babies: 12 to 17 hours

However, the sleep we need is highly individual and if you are getting the right amount of sleep for you should feel refreshed on waking and not sleepy during the day.

What causes insomnia?

We all know that too much coffee, caffeine and stress isn’t good for quality sleep but what else can cause insomnia?

The NHS website lists these factors as sleep foes:

• noise
• a room that's too hot or cold
• uncomfortable beds
• alcohol or nicotine
• recreational drugs like cocaine or ecstasy
• jet lag
• shift work

You’re also more likely to experience insomnia if: you’re a woman, over 60 years old, have an impairment and don’t have a regular schedule.  Oh dear.

What are the symptoms of insomnia?

I’ve listed some insomnia symptoms I’ve experienced but others include forgetfulness, agitation, headaches and in worst case scenarios people are: "more likely to suffer health problems, including weight gain, cardiovascular disease and diabetes”.   

What helps tackle insomnia?

I’ve explored different ways of managing my own insomnia.  

I’ve avoided anything over-stimulating during the hour before I go to bed, such as screen-time, hot baths, caffeine and action-films.  This helps wind down my busy mind but, in all honesty, takes a real effort to not pick up my phone and ‘check social media’.  Persistence is key.

I’ve tried candle-lit yoga.  This was part of a hatha beginners’ group, and our instructor guided us through various poses with relaxing music playing.  This was very relaxing and worked in getting me to sleep quicker. 

I’ve also listened to sleep podcasts or ‘nodcasts’.  My favourite from the many tried is the Sleep with Me podcast.  The narrator tells random stories, not requiring attention, in a slow sleepy tone.  This generally works in lulling me to sleep and is free, with subscription optional.

What else can help?

I asked Dr Anna Weighall, cognitive developmental psychologist and sleep specialist at the University of Sheffield, what else could help insomnia.  She said:

“You are doing the right thing to avoid your phone and other stimulating activities in the hour before bed.  Checking social media at bedtime, and if you wake during the night, is a difficult habit to break, but will definitely help your brain to switch off more easily.  Exercising and ensuring you have daylight during the day can also help you to develop a good sleep cycle. Make sure your bedroom is cool, dark and distraction free; try only to use your bedroom for sleep (this is a difficult one with so many of us working from home, but at least try to keep your work area separate from your bed).  Try to avoid naps during the day and get into bed when you are really tired.  If you do not fall asleep after 20 minutes or so, get out of bed and do another relaxing activity until you feel sleepy.  The same is true if you awaken and cannot get to sleep for a long time during the night. The idea here is to try to help your brain build up an association between your bed and sleep, which will help to naturally stimulate melatonin (the sleep hormone).  However, be aware that short awakenings during the night are quite normal and nothing to worry about.”

Elsewhere on the internet, The Sleep Council website has a marvellous advice and support section that contains a free 30 day sleep plan, relaxing nodcasts and an online stress test.  

Whilst it is always best to seek the advice of your GP if insomnia persists and severely impacts your daily life. 

What support can Scope offer?

Scope have various resources to improve the quality of disabled children’s sleep.

The Sleep Right Service is a free online and telephone service for families of disabled children struggling with sleep.  This service is available to disabled children aged:

• 2 to 18 in London, and Leeds
• 4 to 18 in Peterborough
• 2 to 19 in Northamptonshire

For more details, visit the Sleep Right Service webpage.

Scope also have a downloadable sleep diary.  This can help you keep a record of your sleep pattern and make it easier to spot triggers of insomnia.  

Plus, this bedtime story will help children (and some adults) relax at bedtime.    

Tell us about your sleep:

• Have you ever experienced sleep difficulties? 
• How do you manage during periods of insomnia?
• What personally helps you get a good nights’ sleep?

Let me know in the comments below (PS - please bring me a coffee!)

leeCal

Have you tried hypnotherapy @Cher_Scope?

additionally I found sleeping under a duvet wasn’t helping at all so I have stuck with blanket and sheets for years which suit me far more.

Cher_Alumni

@leeCal Thanks for reading.  No, I've never gone down the hypnotherapy route.  Do you know anyone who has and its been successful for them?

Blanket and sheets is a good idea as the duvet can become very warm and end up being tussled with all night!  Do you manage to get enough sleep?

leeCal

@Cher_Scope I tried hypnotherapy to help pass an important exam and it helped I’m sure, but never for sleep issues.

i used to sleep well after an hour or so but these days I tend to be awake quite a bit during the night, more of a doze than a deep sleep. It might be my age though, it seems that most people need and get less sleep as they reach older ages, perhaps sixty plus with individual differences of course. 

Cher_Alumni

woodbine said:

Once I get to sleep it would take WW3 to wake me up, however I often have trouble getting to sleep, if this happens I get up have a brew and a cig then go back to bed and usually drop off (not that advocating starting smoking as a cure )

  You are right.  Dr Weighall mentioned that getting up after 20 minutes of not being able to sleep to distract yourself is a good idea, so tonight I'll go downstairs and not have a cig, but maybe make a cup of horlicks!

@leeCal Yep, it's true that you need less sleep as you get older.  I've seen it in my relatives, they are out and about at the crack of dawn!  

[Deleted User]

I need at least 10 hours sleep or I'm no good to anyone.

Some nights I get up to 11 hours as I'm in bed by 10 at the latest and up between 8 and 9 the next morning.

And even then if I've had a decent kip I go back to bed for an hour after breakfast.

janer1967

I go through phases of not sleeping I can be really tired but as soon as my head hits the pillow I am wide awake

My mind goes into over drive as I lay there as there are not the distractions like TV or reading etc

I get up after about an hour and make a brew and have a cig like others mentioned or if I am wide awake watch tv again

I have used the nytol tablets in the past but dont really find they work 

i also sometimes put my eaphones in and listen to music 

Cher_Alumni

@MrAllen1976 You are making me jealous!  I can't remember the last time I had 10 hours sleep 

You sound very much like me @janer1967 I start thinking things through as soon as my head hits the pillow too.  I might try having a notepad at the side of my bed and splurging my thoughts onto that.  Fingers crossed.  <drinks coffee>

Cress

My sleep is not too bad at the moment...I've been started on quetiapine a couple of months ago and now staying awake is the problem...I'm sure there's a button on my backside as, as soon as I sit down im dozing off.
Before this I had an awful time getting and then staying asleep.
For some reason im too hot one minute then too cold the next, so the duvet would be thrown off and on again...annoyingly, I could go into a lovely sleep on the sofa but as soon as I went to bed I'd be wide awake again...thoughts churning in my head...I'm also guilty of a smoke and a hot drink when I cant sleep. I find it better then lying there willing myself to sleep.
I'm told the tiredness with the quetiapine will wear off at some point....unfortunately....lol

Cher_Alumni

I hope the quetiapine side effects wear off soon @Cress   I'm the same fighting with my duvet all night, legs in, legs out! 

Update on last night:  I did what Dr Weighall suggested and got up twice after not being able to get to sleep in 20 minutes.  And, it worked!! By no means did I get 10 hours like @MrAllen1976 but definitely an improvement.  Only the one coffee needed today 

[Deleted User]

@Cher_Scope I've always been a good sleeper, once I take my hearing aid out and my head hits the pillow I'm gone till the next morning.

Parrot123

Cher_Scope said:

@MrAllen1976 You are making me jealous!  I can't remember the last time I had 10 hours sleep 

You sound very much like me @janer1967 I start thinking things through as soon as my head hits the pillow too.  I might try having a notepad at the side of my bed and splurging my thoughts onto that.  Fingers crossed.  <drinks coffee>

@cher_scope trying reiki healing music on youtube x

Parrot123

I am up and down all night. I refuse to take pharmacutical drugs. I take cbd oil daily x

deb74

I was taught relaxation and hypnotherapy technique a few years ago it doesn't always work but when it does it really helps!

Parrot123

@deb74 i listen to Reiki healing music luv it Will x

Cher_Alumni

@Debs74 @Parrot123 Thank you.  I had a rough night last night so will give this a go!  It sounds very relaxing.

LuckeeBlackCat1

ha ha ha I live alone without job with many conditions so I never go to sleep until I am totally exhausted. Then I fall asleep as soon as I said prayer 'Thank you gods looking after me today, all is finished until tomorrow' works like magic. I used to sleep with my cat next to me with my arm around her that's a best things. No bloody hubby or men required. I substitute my late cat nowadays with a cuddly toy (pathetic but comforting!) But I struggle to get up needs two hours of alarms and snooze. I need about 12 - 18 hours good days bad days (or nights) because of ME/CFS, depression, PTSD, IBS developed as adult, etc. all almost incurable. I also tell myself to have nice dream after prayer. For me as visual artist/designer, often works I have full technicolour dream with conversations and remember some with vivid photographic memories. 
I don't recover by sleep easily. I wake up with backache or muscle pain often, but they fade while moving. 
If I have appointment or zoom meeting I'd wake up even shorter sleep by will. Then next evening I may go to bed much earlier. I was a night owl even as a child I blame my working mum not putting me to bed like other kids should have. I couldn't eat breakfast by nausea even lunch wasn't very appetising.
I overcome those when I got job.
But traumatic incidents destroyed my peace and thus sickness and disability stuck with me. I try not to punish myself if I go to bed at irregular time, sleep daytime and awake at night, who cares, how long or short I may sleep is my needs. It's part of conditions.
Why worry? Work less hours. 
I have to worry about my many illnesses so waking hour is often self-management of mixture of symptoms or popping odd pills. I use 5-HTP or Night Time 5-HTP supplement from Healthspan. I don't trust other brand. They are pre-curser to produce own serotonin happy hormone in brain, unlike anti-depressant recycling used hormone. I refuse to take them because of worse than cure side effects. Dangerous. 

Hot bath may be good.
Having a cat is best as they sleep well wake up sharply, never a broken body clock like mine (not 24 hours but 26 hours or something), nap buddy, good inspiration for artists and writers, my tutor swear by them.
Don't buy, try adoption from charity. I am going to have one soon.  
Sod your hubby, ha ha. Wouldn't he snore or kick you or cough during sleep? That's disturbing your sleep.   You could get king size bed or stick two single bed together or those adjustable double bed.
Real kings and queens often sleep in separate chambers.
Japanese couples almost never share a same futon only just next to each other as standard futon, for usually men work so hard can't afford losing sleep even by his wife. Bad. But quite male oriented society.

My hus was very very very abusive and violent he ruined everything. Having a double bed to myself is relaxing. Cat could sleep on pillow or at foot or in cat bed if she preferred. Hmm, I tried to keep still when I go to sleep for not to offend my cat otherwise she jump off bed and I had to coax her back or sleep alone. So keep still and focus on my cat like a baby worked for me to nod off quite quickly. Good old days. Good night! 

cjbraiden

The antidepressant that I take, also for anxiety, causes insomnia. I'm lucky to get 5 hours sleep. Some night's I don't sleep at all. I just go with it. The longest I have gone is 36 hours, without sleep. Will suddenly 'switch off' and fall into a deep slumber. Happened while I was sat on the sofa. When I woke up, the next morning my body was very stiff and achey.
I've heard it's a good idea to give social media, phone, tablet or computer a miss, an hour before bed. Even to give the TV a miss. I find soothing music helps. Sounds of rain or a thunderstorm help's me go to sleep.

Tori_Scope

Yes, not looking at any screens before you go to bed is a good idea @cjbraiden. Blue light can keep you awake, so listening to music or other sounds is a better option if you can't sleep. You can also try reading a book or doing a relaxing puzzle. 

I'm sorry that your medication has that side-effect. Is your GP aware? They might be able to prescribe one that doesn't have that unwanted effect. 

surfygoose

I like to listen to a story before bed and I always sleep under my weighted blanket.

Fourpence

I can't remember the last time I slept for 8 hours, normally it's 2hrs then get up. Think it's because of the pain I get staying in one position, so wake up to move, still in pain so that's not the answer l. I find something to do like yesterday at 4 am doing the ironing. I don't expect a proper night's sleep anymore, just find something to do and hope I get some sleep.