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Sleep Issues

MarkN88MarkN88 Member Posts: 1,256 Pioneering
edited February 22 in Coffee lounge
Does anyone have any hints or tips?

Over the last few weeks I've increasingly found it hard to get off to sleep. 

I'm not particularly keen to approach the GP for medication. 

I wondered if anyone had any hints or tips or anything else I could try?


  • janer1967janer1967 Member Posts: 11,135 Disability Gamechanger

    I also have trouble the remedies seem to change . I know there is a thread with tips about this just dint know where it is maybe admin can point you to it 

    If I haven't fell asleep within an hour I get up and have a hot drink and listen to music 

    You can get apps as well 
  • lisathomas50lisathomas50 Posts: 4,324 Disability Gamechanger
    Hi I have had sleep problems  I try to have a relaxing bath a milky drink and read my kindle in bed 
  • Sandy_123Sandy_123 Member Posts: 1,538 Pioneering
    Hi @MarkN88 there are a lot of things to try, there are apps with soft sounds like whale noises and falling rain and the sea. Personally I turn all social media plat forms off, I watch something on iPlayer that's a little boring. Also if I have a busy day it tires me out so can sleep better. 
  • CressCress Member Posts: 498 Pioneering
    Alexa has a load of sleep apps if you have one of those.
    Does away with having to look at a screen which is supposed to be bad for you but horses for courses I suppose .
    Google sleep hygiene too....lots of advice there, (nowt to do with dirty sheets lol)

  • leeCalleeCal Member Posts: 3,645 Disability Gamechanger
    edited February 22
    I have had more sleep problems than usual due to lockdown and lack of exercise. Luckily I meditate every day and so can slow down my metabolism and thinking at night if I need too. It’s something I avoid doing because meditation isn’t supposed to be a nap and I don’t want to learn to associate it with sleep but nevertheless I do use it sparingly. 
    How to meditate guide

    There are also relaxation techniques which will also lower heart rate etc, one favourite i used years ago is to imagine a soft ball of warm sunlight on your toes, then feet, then ankles, calf muscles, knees etc all the way up your body into your hands and arms until you reach the neck and then the ball spreads up into your head radiating warmth and light. This process should take a few minutes and not be rushed for the best results...which is total relaxation. After a while you should fall asleep refunds! 🙂
  • woodbinewoodbine Community Co-Production Group Posts: 4,436 Disability Gamechanger
    Whenever i have had issues with sleep i have usually involved my GP a couple of weeks of medical help can get you back into a good rhythm, if its just the odd night I'll get up have a hot drink and a couple of cigs that always helps me.
    "Putting a child into care, isn't caring for a child" (T.Rhattigan)
  • Tori_ScopeTori_Scope Posts: 4,989

    Scope community team

    Hi @MarkN88 :) I can see you've already been given lots of useful tips here! I'd definitely second all of the notes about sleep hygiene, muscle relaxation, and not using a screen before bed. 

    I think this is the thread Janer1967 was referring to. It has some tips in the post, and the comments too. 
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  • MarkN88MarkN88 Member Posts: 1,256 Pioneering
    Thanks everyone and thanks for the link. 
  • Ibelive2020Ibelive2020 Member Posts: 803 Pioneering
    I have had sleep insomnia now for bout 20 years i alsó refused meds off the dóc 
  • Tori_ScopeTori_Scope Posts: 4,989

    Scope community team

    No problem @MarkN88. Is that the kind of thing you were looking for? I know from personal experience that getting your sleep sorted out can be a real challenge, but making small changes can make a big difference. 
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  • MarkN88MarkN88 Member Posts: 1,256 Pioneering
    @Tori_Scope yes that link and the comments were good to read. I’ll definitely be implementing some changes to see how it goes. 
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