Sleep thread

The Lounge General Discussion
#41

Usually, yes. Anxiety is mostly the same emotional response as fear, concern and worry. These responses are relevant if you’re actually in danger or trouble, but they are often much stronger than what the situation calls for. Exercise keeps you grounded in the present and your brain stops worrying, being too busy with the present now instead.

Anything that keeps you here, rather than in the past or future in your mind, helps. Meditational and physical exercises do just that - ground you in the present

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#42

This is solid advice… nothing makes you as tired as physical labor!

You should really excercise! There is really only benefits of doing so!!

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#43

Wise words and thanks for all the knowledge! I should study on this subject to understand myself more.

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#44

I might come across as a smartass now, but: ask a licensed doctor and/or psychologist if you haven’t already. Sleep deprivation is no joke, especially when there is anxiety involved.

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#45

This forum is really amazing! There is so much knowledge among us and it’s great that we can help each other! Big up to all ya! :grinning:

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#46

Sound advice. Even if we want to help, we’re just guessing. A real meeting with a specialist is always recommended @Portray

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#47

I have tried and in Sweden it is usually expensive to go to qualified people. And the help you get from the heath care system is basically worthless in my experience. You need to wait 2 years before you get help from incompetent doctors and so on. The health care system in Sweden is partly fucked up and bad.

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#48

I’m in Sweden, too.

Try Learning To Sleep. They know their stuff.

www.learningtosleep.se

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#49

Also, Kry are pretty good. Worth a shot and costs the same as a visit to an unlisted vårdcentral, if I remember correctly.

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#50

Bra tips, kommer att kolla upp!

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#51

I used to have sleep issues but generally now ok.

We bought a super king size bed, spent time working out what duvet / pillows we needed. Spent a few hours searching for the right mattress.

We have no tv in the bedroom and electronics are put far away.

I also turn off the broadband at night.

2-3 caffine drinks in the morning to early afternoon only.

At times I’ve also read a book whilst in bed, it’s amazing how hard it gets to not get sleepy.

On occasion I still write down a list if I have things playing on my mind and how ill tackle them the next day.

Sleep tea helps too.

Some evenings, we have the lights off, fire on and let it get dark with the sunset, it makes it feel later earlier and everything feels calmer.

Stopped watching the tv/news.

If I really struggle then there is a mix I play at very low volume called Relaxing Sleep 2021 - firs track is water ambience. Very peaceful.

For me to get 8 hours of sleep, I need to be in bed 9 hours before I wake up, otherwise my mind will start thinking about it more than it should.

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#52

Oh absolutely. 3 max, cut off is 4pm. Anything outside that and it’s a bad tomorrow.

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#53

I’ve been in the cycle of thinking I need caffine to function and it’s not healthy.

Just have to break the cycle and make the required changes.

I used to be inspired in the late evening, fortunately that seems to have wained and I’m not productive in the wee hours any more.

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#54

L Tryptophan helps for some weeks, then you have to do a pause. 5HTP is also worth a try, Bananas have a lot of Tryptophan, also chicken, its an amino acid. Melatonin works too, but for me max 2 days in a row.

#55

Sunlight exposure is probably the single biggest regulator of circadian rhythms (not the TipTop module!).

Dr Jack Kruse has loads of videos about sunlight, light colour, sleep, mitochondria, etc, etc.

https://m.youtube.com/results?sp=mAEA&search_query=jack+kruse+2022

[edit] And give up sugar and caffeine. Seriously.

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#56

I had a rough period of about 6 months last year where I would regularly wake up at 2-3-4am and not be able to get back to sleep, so getting 3-5hrs a night. On top of full time job, 2 kids and some issues at home so a good chunk of anxiety too. I really feel for anyone struggling to sleep. I’ve never felt so crippled, even when the kids were babies. I used to sit there for hours, mind spinning and pinging from thought to thought until it was time for everyone else to get up. Work suffered, exercise stopped, weight increased, diet went downhill, tons of caffeine to get through the day no doubt making it worse. What a state!

I’ll echo the usefulness of CDB. I still use it and have been sleeping properly now for about 10 months (the odd night aside). I use a half dropper of 1500mg/30ml oil at night, and I also have a dab pen for a couple of hits of crumble during the day. It just takes the edge off, stops the horrible locked up freewheeling mind that can’t do anything except stress about things. I also use pillow mist, earplugs and read a book every night before sleep. No caffeine after about 3pm.

@Portray I hope you find something that works, as people have said everyone finds different things to help.

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#57

Well there’s the usual sleep hygiene and other bits and pieces:

  • No caffiene after 11am
  • no screens or tv 2hrs before bed
  • sleep mask and electric fan (for white noise)
  • eating better and exercising
  • reading a book/bible for an hr or so before bed
  • cup of relaxing herbal tea

But perhaps the most helpful thing has been keeping a small magical hammer on my bedside table. At the end of each day I boop my forehead with it and say “mischief managed” and I’m out like a light.

#58

The breathing, meditation, body scan routine has already been mentioned.

I would echo that regularity is key, and also that consistency beats quantity.
5 - 10 minutes of just watching the breath or scanning the body (or both) once or twice a day is ample.

I receive regular guidance and pointers through my participation in an online program with a chap called Joey Lott. In addition to the programs he runs, he offers public Zoom sessions throughout the week which are regularly uploaded to YouTube.

It’s a combination of somatic (body) work, breath work and overall, reconnecting with your best self.

Well worth dipping in here.
and here: joeylott.com

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#59

There is a regular on the Keyboard Corner forum who swears by it.

He was on anti-depressants and anti-anxiety meds as a neurodivergent. He dropped the meds, blaming them for weight gain and feeling drained all the time, and started exercising instead.

#60

Andrew Huberman bangs on and on about getting sun light (not artificial) in your eyes first thing after waking up is super important for falling asleep at the end of your day…

shortest “tl;dr” clip i could find on the subject, dude goes deep for hours on the topic

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