|| Knackered again
||Aug. 21st, 2007 12:57 pm|
Does anyone know any reliable non-medicinal/chemical techniques of actually getting a decent night's sleep? This is about the third week of crap sleep now...
Defining "chemical" strictly as a thing you take into your body by any route, a warm bath about an hour before bed time. Defining "chemical" less strictly, add lavender oil to the bath.
A non-medicinal chemical that I have found useful is Valerian root (part of a plant), taken about half-an-hour before bed. It comes as a tea or as capsules.
I'm very wary about sleeping pills, even herbal ones, as the last lot I tried gave me nightmares. Bath's a reasonable idea though.
Chamomile tea, or chamomile also added to the bath along with the lavender, is also very good.
When did you last turn your mattress BTW? Discomfort caused by a not-quite-right mattress isn't always noticed consciously, but can keep one awake. Also, make sure that your feet are warm: sleeping with cold feet is near to impossible.
Sex before bed really seems to do the trick. Let me know if you need any assistance on this.
Hot drink sometimes works for me (presumably through a similar mechanism as hot baths). My personal favourite is hot orange juice, though I seem to be unique in even liking to drink the stuff.
= No coffee/red bull/coca cola/caffeinated drinks for at least an hour before
= No using a computer or video game for about an hour before sleep
= A warm, satisfying drink such as drinking chocolate
= Make sure that the curtains in your bedroom are full drawn, try to block out as much light into the room as you can
= Try a ticking clock in your bedroom. Not so loud as to be annoying but enough to generate a regular pulse/beat. This is a subliminal tactic that works well with a lot of people, and is great for getting babies back to sleep.
= Attempt to "switch off" your mind at least half an hour before going to bed. Get a note pad and scribble down anything that is playing on your mind with a view to dealing with it "tomorrow"... maybe while drinking the hot choclate mentioned above.
= Maybe take up a meditation course, it can help settle the mind
= Make sure that you set yourself a DEFINITE time to be in bed every night for about a week. At first it may seem like a bind but usually by the third night you will find that you are ready to sleep. Try to make sure that it is a "reasonable" time, not really much later than 11pm. After about a week the brain gets "to know" that it'll be going to sleep about that time.
The clock tick doesn't work for everyone. I second the darkness.
Avoid doing things that make you think too much (using the computer, working, reading deep or thought-provoking books, watching exciting/scary TV) right before bedtime.
Don't drink tea or coffee or eat refined sugar after 6pm.
Try to ensure you have your last meal of the day before 8pm, and make sure it's high in protein and not too high in carbs.
I get insomnia when I'm stressed. The only reliable solution I've found is to remove the stress. Which is, of course, often bloody hard to do or I wouldn't be stressed. But it has sometimes tipped me off that I am actually a lot more bothered about something at a deep level than my everyday conscious mind was registering.
He's got a point.
I second the no computer an hour before bedtime thing, too.
I would add a consistent waking up time, at least on the weekdays.