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The Watcher
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Posted: Saturday July 16th, 2005 14:08 |
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All my fellow nocturnal people. I do nightshift and am a OWL of a person. I should sleep all day cos I work at night.
I find it hard to sleep.
Not only is the traffic more in daytime but these days the hot sun and brightness makes it VERY difficult....
I don't want drugs so don't recommend me any pills or potions, but what techniques do you employ to help you sleep properly.
 I should be asleep right now!!
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MissC
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Posted: Saturday July 16th, 2005 14:16 |
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i use to have trouble sleeping but lately its getting better. what i do eat bread an hour or before going to bed. i collected a leaflet from hollands and barratts that recommended this.
i also drink valerian plus is it a hebal tea.
i hope this will be helpful
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The Watcher
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Posted: Saturday July 16th, 2005 14:36 |
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| bread eh? well I normally eat on my way home from bagel shop in morning and then try to go straight to sleep. Sometimes I do, but then I wake up again a few hours later, unable to sleep again properly and just in a red eye vexed sleepy state!
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BlackMatta
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Posted: Saturday July 16th, 2005 19:56 |
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Last edited on Friday March 3rd, 2006 20:44 by
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Saida.M
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Posted: Sunday July 17th, 2005 19:46 |
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Do you feel tired when you are at work? And between us, do you ever sneak in some sleep if you knew you could get away with it? If that is the case then you are not an insominiac.
Insomia is when your body feels tired but you just can't get to sleep, no matter what you do.
To be safe DM, I suggest you get yourself checked out that you are not suffering from sleep deprivation, which is very dangerous in itself.
If you feel you can get to sleep, but stuff just get in the way, try getting into a routine as much as possible. When you come home from work, wash and go to bed. Don't do anything else. Try to arrange your life so that you can do this; pay bills by direct debit so you don't have to run to buildings before they close, get an answering machine to take calls. Tell all visitors not to come around until after a certain time.
Be serious about it, because I KNOW some people take this thing for a joke.
Aim to get the max. amount of sleep you think you could feel comfortable with, (recommended amount use to be eight hours); it'll probably be hard at first because you may be use to all sorts of distractions, but if you keep at it, you shoud be able to sleep like a baby in no time!
Last edited on Sunday July 17th, 2005 19:50 by Saida.M
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MissC
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Posted: Sunday July 17th, 2005 22:07 |
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@dm
maybe instead of eating while on the move, why don't you wait until you get home then eat. that way your body is settling down and maybe after having one/two slices of bread or bagel, you might start to feel tired. if you drink hebal tea get one that will help relax you.
also athaba gave good advice about getting yourself into a routine.
i do my very best to be in bed a certain time. because i have keep to this routine i start to feel tired when that time approaches.
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Le Moor
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Posted: Sunday July 17th, 2005 23:25 |
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Without teaching you to suck eggs here, the harsh reality is the following;
Get a job during the day.
I worked nights for two years and to say it f**ked me up permanantly is an understatement.
Seriously change your job. Humans were not made to sleep during the day. My sleep pattern has never returned to normal ever since and i reckon it aged me by 3 or 4 years as well.
Whatever it is you're trying to achieve it is not worth it, your health is more important.
Go back to day living by any means necessary.
Last edited on Sunday July 17th, 2005 23:43 by Le Moor
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The Watcher
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Posted: Monday July 18th, 2005 09:05 |
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@ Athaba
It's a combination of not being able to when I am extremely tired and stuff getting in the way. Check it, I just reached back from work now and tried to lie down and sleep but despite being VERY tired nothing happens. I drunk hot milk and ate bread and everything yet I WIDE AWAKE... I DO get sleepy at work yes and it's effort to not sleep there but once I get home.... GRRR
@ Le Moor
What am I trying to achieve? Paying the rent bro!!
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Timeline
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Posted: Monday July 18th, 2005 11:44 |
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Turn the air conditioner up, and/or turn the fan on high and get under the covers... It works for me 
Also, make sure you don't consume caffeine anywhere near the time you plan on going to sleep. Also, don't exercise close to bedtime.
Purchase some relaxing music and turn it on low while you try to clear your head. Make sure the music makes you at peace with yourself (almost at a state of meditation) and just listen to the music and allow the thoughts to leave slowly because it is always hard to sleep when your thoughts are racing into the future and past...
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Le Moor
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Posted: Monday July 18th, 2005 11:49 |
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| Camomile tea is a good one apparently. I used to use nightol and they are guarenteed to knock you out with 5-10 mins but unfortunately they are drugs.
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Saida.M
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Posted: Monday July 18th, 2005 12:50 |
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Try forcing yourself to stay awake. Apparently that is a sure way to get you to sleep and it probably explain why you feel to sleep when you are at work.
Check this too:
http://www.therapies.com/herbals/sleepandrest.htm
This might help if you are suffering from insomnia and its drug free.
Also, just found out Blackmatta is right. Having sx does help you to sleep!
Le Moor - I thought Camomile tea was herbal! 
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Le Moor
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Posted: Monday July 18th, 2005 20:16 |
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Last edited on Monday July 18th, 2005 20:18 by Le Moor
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Le Moor
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Posted: Monday July 18th, 2005 20:17 |
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athaba wrote: Try forcing yourself to stay awake. Apparently that is a sure way to get you to sleep and it probably explain why you feel to sleep when you are at work.
Check this too:
http://www.therapies.com/herbals/sleepandrest.htm
This might help if you are suffering from insomnia and its drug free.
Also, just found out Blackmatta is right. Having sx does help you to sleep!
Le Moor - I thought Camomile tea was herbal!
Camomile tea is herbal Athaba, i was referring to the Nightol. How come you only just found out that 'doing the wok' is good for sleep by the way?
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Saida.M
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Posted: Monday July 18th, 2005 20:42 |
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Le Moor wrote:
athaba wrote: Try forcing yourself to stay awake. Apparently that is a sure way to get you to sleep and it probably explain why you feel to sleep when you are at work.
Check this too:
http://www.therapies.com/herbals/sleepandrest.htm
This might help if you are suffering from insomnia and its drug free.
Also, just found out Blackmatta is right. Having sx does help you to sleep!
Le Moor - I thought Camomile tea was herbal!
Camomile tea is herbal Athaba, i was referring to the Nightol. Seen.  How come you only just found out that 'doing the wok' is good for sleep by the way? LOL! 
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"One of the heads of the beast seemed to have been fatally wounded, but the wound had healed. The whole earth was amazed and followed the beast".
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Maat
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Posted: Tuesday July 26th, 2005 12:10 |
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@Drunk Monkey: Lavendar is another thing you could try. Not sure if you're into that but you don't have to comsume it, just burn a few drops of the oil on a burner or get inscence and it should help. It worked for me and the children. I've heard chamomile is good too but haven't tried it.
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efenjee
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Posted: Tuesday July 26th, 2005 16:29 |
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1. Make sure your bed is comfortable and you do not have any toast crumbs on the sheets.
2. Make sure your room is completely dark and quiet, no t.v. or radio on.
3. Once you are in bed relax completely. Tighten every muscle in your body for a count of 10 and then relax every muscle for a count of 10. Start from your toes and work your way up and then use the same order to relax the muscles.
4. This is the really important bit: take deep breaths, breathing in through your nose and out through your mouth. With each exhale, relax your body until it's not possible to be any more relaxed. Don't exaggerate the breaths, just make sure you are not breathing too shallow. Make sure to keep it slow and rhythmic like your ordinary breathing pattern. No acting like you just ran a race and sucking in huge lungfuls of air or anything. Keep doing this, even when it gets boring just concentrate on your breathing.
5. Empty your mind by allowing any thoughts that come to your mind to be encapsulated in an imaginary bubble and then let the bubble drift up and out of your head. You need to picture the thoughts or pictures that come into your mind being caught in the bubble and drifting out, you can't let them 'stick' in your head or you'll be thinking all night. Do not hold onto any thought, this is vital. You have to stop thinking about 'things' and just concentrate on your breathing. Breathe as if you already asleep. Do not think about the fact that you can't sleep, or the fact that you need to sleep or anything to do with sleeping, just aim to stay relaxed and keep your mind 'thought-free'.
Eventually that deep breathing will allow you to become relaxed enough to fall asleep - if you can stick with it. It won't work if you try deep breathing for 5 minutes and then kiss your teeth and continue 'thinking'. If there is any persistent thoughts which keep coming back to you mind like things you need to do etc, write them down and then put them out of your mind.
This will deffo work if you stick with it, I use to be a chronic insomniac but it's now a thing of the past (fingers crossed) and on those nights when I feel I might have trouble sleeping, this is what I do and I sleep like a newborn. Good Luck
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The Watcher
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Posted: Tuesday July 26th, 2005 16:43 |
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@ Efenjee
1 check
2 check (even though I dislike silence). Also bear in mind I sleep in the DAY when complete silence is not possible.
3 check
4 hmmm ok check
5 Not possible LOL. This is the key to the problem. My mind is busy I there is NO way I can think of nothing. Id be thinking about the word nothing and what is next to it in the dictionary and where is my dictionary I haven't seen it since Jason was here and messed up my house, that was when we went to the pub and.... See what I mean? I can't blank my mind. I don't know how...
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efenjee
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Posted: Tuesday July 26th, 2005 16:59 |
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@ DM
I just told you how to keep your mind blank. It's not easy but if you keep practising you will be able to do it. It's hard cos thoughts will keep popping up, all you have to do is not let them stick, if you are concentrating hard enough on your breathing you will find it hard to also concentrate on 'thinking'. Focus on the breathing and do not allow thoughts to distract you from the deep breathing.
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aurora
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Posted: Tuesday July 26th, 2005 17:28 |
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Just before you go to bed force yourself to read something that you have absolutely no interest in and watch how fast you get drowsy!
Or get someone to give you a massage to relax you.
Or as Maat said, use lavender oil. I sometimes put a few drops of lavender oil in my hair on on the side of my pillow before I go to sleep and it works for me.
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facetygal
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Posted: Tuesday July 26th, 2005 18:45 |
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@ DM
Know how you feel, used to work the grave yard shift myself. I would be mash up while at work but as soon as I stepped outside I was wide awake. When I got home I would do things I normally do until I felt tired: eat, watch tv, check emails, listen to music. I know if you force urself to sleep while ur mind and body is out of sync it won't work, so while u are awake u can at least use the time wisely. Get the cooking and cleaning out the way, if u got bills to pay try and do it over the phone (most companies are 24hrs or they open really early). If u get as much as possible done before u do start feeling tired u won't have to worry about them or rush to get them done when u wake up. If ur sleep is broken do some exercises as it will help to clear ur mind, have a hot shower to loosen up the muscles and u should be able to get back to sleep with no problems.
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The Watcher
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Posted: Tuesday July 26th, 2005 21:10 |
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Well Im off shift for a few days and Im going to try efenjee's method. Im still not convinced...
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The Watcher
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Posted: Wednesday July 27th, 2005 00:24 |
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Efenjee
I have been trying to clear my mind and concentrate on my breathing like you said. Here is what happens...
in out in out in out I wonder if this would be easier on my back? in out in out Is the lung capacity less when on my stomach? What is my lung capacity anyway? How do they measure that without dissecting me? Who would want to do that? Pathologists are strange people who in their right mi... oh yeah oh yeah in out in out in out I wonder how long this is gonna take? Maybe I should just take a pill but then you never know whats in them and what side effects are... in out in out in out how come I always get pins and needles in my left arm but never my right? there must be a reason presumably my right arm does more in a day so it should be more tired maybe ill do weights harder with my left to even them out and maybe I won't ever get pins and needles. In out in out in out in out. Should i move and roll over? efenjee didn't say, but surely that would mean id have to go through that whole routine again? Im not even sleepy as it is without starting again in out in out in out in out
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Posted: Wednesday July 27th, 2005 07:49 |
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I've worked shifts for the last 5 years...2 days 2 nights and 4 off...12 hr shifts. When I get home, I have something to eat, have a big smoke, shut the curtains in the bedroom, (I had special curtains made with the insides that black out light), trn the radio to as low as I can and just lie down in bed and close my eyes....sometimes its hard to do, but I know if I dont force myself to sleep like that, I really have no use later on.
Shifts do take their toll on you but I'd rather work shifts than 5 days a week for real...also it gives me loads of time to pursue other business interests..
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Posted: Thursday July 28th, 2005 11:55 |
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DrunkMonkey wrote: Efenjee
I have been trying to clear my mind and concentrate on my breathing like you said. Here is what happens...
in out in out in out I wonder if this would be easier on my back? in out in out Is the lung capacity less when on my stomach? What is my lung capacity anyway? How do they measure that without dissecting me? Who would want to do that? Pathologists are strange people who in their right mi... oh yeah oh yeah in out in out in out I wonder how long this is gonna take? Maybe I should just take a pill but then you never know whats in them and what side effects are... in out in out in out how come I always get pins and needles in my left arm but never my right? there must be a reason presumably my right arm does more in a day so it should be more tired maybe ill do weights harder with my left to even them out and maybe I won't ever get pins and needles. In out in out in out in out. Should i move and roll over? efenjee didn't say, but surely that would mean id have to go through that whole routine again? Im not even sleepy as it is without starting again in out in out in out in out
i hate to laugh at your pain but  thats some funny ish! i can relate, i worry that i think too much sometimes. so then i worry about the fact that i'm worrying about thinking, and then i worry... you see a vicious circle!
i think you have to make your sleeping space as dark as possible so your mind can prepare for sleep. it usually helps me to make it dark, get lots of pillows and relax watching a familar film - eyes usually drooping within 15 minutes.
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efenjee
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Posted: Thursday July 28th, 2005 14:23 |
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DrunkMonkey wrote: Efenjee
I have been trying to clear my mind and concentrate on my breathing like you said. Here is what happens...
in out in out in out I wonder if this would be easier on my back? in out in out Is the lung capacity less when on my stomach? What is my lung capacity anyway? How do they measure that without dissecting me? Who would want to do that? Pathologists are strange people who in their right mi... oh yeah oh yeah in out in out in out I wonder how long this is gonna take? Maybe I should just take a pill but then you never know whats in them and what side effects are... in out in out in out how come I always get pins and needles in my left arm but never my right? there must be a reason presumably my right arm does more in a day so it should be more tired maybe ill do weights harder with my left to even them out and maybe I won't ever get pins and needles. In out in out in out in out. Should i move and roll over? efenjee didn't say, but surely that would mean id have to go through that whole routine again? Im not even sleepy as it is without starting again in out in out in out in out
See you are not taking my advice seriously are you? Trust me, just stick with it and you will find it can work. That technique also works to calm me down when I am getting frantic and wound up.
It seems to me that you are very bad at controlling the thoughts. When the first thought pops into your head and you allow it to stay, it will lead to another and another. Everytime you catch yourself thinking, focus again on your breathing, let the thought float up and out of your head. I am telling you that if you are fully focused on the breaths you will not have time to be having all these thoughts about all these different things. I know for a fact that when you are thinking about lung capacity and pills and pins and needles you are deffo not thinking about your breathing. Every time a thought comes into your head visualize it rising up and out of the top of your head, do not lie there and allow yourself to get wrapped up in that thought and passively allowing it to lead to another and another. Keep doing it. It will work and you will be thanking me.
I sleep on my front normally and I know that this is the position I need to be in if I want to sleep. Find the position you usually fall sleep in and make sure you are in it before you attempt to sleep. Also make sure you have a bath (not shower) before you got to bed and that you are not hungry.
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