Help for sleep: List of MANY ideas from BB forum posts.

Suggestions to combat insomnia – from BBs.

Put this up yesterday, but it disappeared, so am posting it again.

Many of us have insominia. I am having insomnia, so I came to the insomnia forum and found a huge amount of information. There were so many suggestions and I needed to go though them, so I took the ideas from as many posts as I could and have put them here. There are lots of ideas and support on this forum – over 5,000 posts.

I have left out the information about OTC sleep aids, supplements, medications with sedating properties and homeopathic remedies. There seemed to be controversy in the posts about which ones to use and which not to use, or whether to use them at all or not.  Some people found it was better to stay away from adjunct or extra medications and others were fine with them. There are many detailed discussions about supplements, etc., in the original posts so please look at those for much information.

This list is not complete.  Add to the list or change it and repost it if you want.

 

Sounds/Audio

White noise.

• White noise machine

Purchase from (for example): Target, $20, Amazon

• White noise generator: http://simplynoise.com/; http://www.1908media.com/

• Download white noise from apps onto ipad or iPhone

Meditation.

• Body Scan Meditation audio: a body scan meditation link.... http://www.archive.org/details/MCullenBodyScanMeditation

Someone kindly edited out the bell at the end of the file. It can be found here: http://www.megaupload.com/?d=RKHA4ZCN

• Sleep Tracks (order on line); sleeptracks.com

Relaxation sounds.

• Relaxation tapes/CDs from wholeperson.com: Natural Tranquilisers, Calm Down, Worry Stoppers

• Self hypnosis CDs or Guided Visualization CDs

• iPhone apps, e.g. MindWaves. Here is some information about apps:

• Any relaxing music, soothing sounds like waves or a trickling creek, Zen music.

• Kelly Howell’s brain sync CDs; http://www.brainsync.com.

http://www.withandrewjohnson.com/recording/stress-free/

• From amano: Album of p3 recordings; http://www.megaupload.com/?d=97MZ8JET

• Audio files: http://www.usa.philips.com/c/light-therapy/usb-playback-and-dusk-simulation-hf3485_60/prd/?t=sound

Audio Devices.

• sleephones (bought on line. Speakers in a headband you can leave on while you sleep) $40; sleepphones.com

• iPhone or iPod

No sound.

• Use earplugs. Possibly find a shooting range in your area – to see if you can get earplugs to fit you well. Perhaps an audiologist could make them.

 

Vision

For Daytime.

• Get natural daylight

• Use light boxes of natural light or blue spectrum light in the morning

For Evening.

• Glasses for altering light spectrum you see:  For a couple of hours before bed: Zzz glasses which block blue light. From: www.lowbluelights.com; blublocker.com

• Dim lights in the evening

• Calming, relaxing meditation videos:

http://www.youtube.com/watch?v=w88axHgc6-o&feature=relmfu

http://www.youtube.com/watch?v=x1QxSlwc4Ow&feature=related

For Night.

• Use eye mask; from Bed, Bath and Beyond, CVS pharmacy

• Blackout shades

 

Food and drink

Daytime.

• Eat regular meals during day

In Evening.

• Glass of warm milk

• Warm milk and honey

• Whole grain carb before bed: toast, low sugared cereal

• Cheese. See: http://www.dairyreporter.com/Markets/Cheese-unlocks-your-wildest-dreams-says-study

• Teas: green tea, oat straw tea

• Fruit juice (some BBs make their own)

• Tart cherry juice

• Turkey, chamomile tea, potatoes, flaxseed, almonds, whole wheat bread.

• See: http://www.sleep-aid-center.com/10-power-foods-to-help-you-sleep-better/

• Banana

• Protein

 

Physical

During day.

• Exercise early in day or during the day. Don’t exercise in evening

Before going to bed.

• Stick to a schedule of going to bed and getting up

• Epson salt bath, warm bath or shower (but not too hot)

• Deep breathing

• Have a cool environment in evening

In bed.

• Weighted blanket; approximately 10% of body weight

• Wear socks to bed

 

Thinking

• Focus on the positive

• Do counting from 1 to 4 over and over, to keep intrusive thoughts out

• Counting backwards from 100 to 1, visualize in colors and fonts

• Don’t read something that is not relaxing like a suspenseful book. You might be up late trying to finish it

• Remove alarm clock from view – so you aren’t staring at time passing

 

Books and other written material about relaxation and sleep.

• Effortless sleep books you can get on iTunes

• http://helpguide.org/life/sleeping.htm#deep

• http://www.sashastephens.com/category/uncategorized/

• Insomnia Workbook by Stephanie Silberman

• http://www.mercola.com/article/sleep.htm

• Great post by Beeper that has a list of ideas: http://www.benzobuddies.org/forum/index.php?topic=22202.0

• On-line newsletter by Dr. Mercola

• Hope and Help for your Nerves, by Dr. Claire Weekes

• Insomniac by Gayle Green: http://www.amazon.com/Insomniac-Gayle-Greene/dp/0520246306

 

Things that didn’t fit in a category.

• A fan or ceiling fan on low setting blowing air against you

• Watch a comedy in bed

• Do calligraphy

• Sleep and Breathe Deeply: Yoga Nidra for Deep Sleep, the Yoga of Breath (CD)

• Sleep Restriction therapy

• Change the bed that you sleep in or sleep on the couch

• Wicking nightwear; One on-line source is “Serene Comfort”

• Kit to leave on the couch, in case you get up and need some things to make you comfortable (by Lakesound); in this thread; http://www.benzobuddies.org/forum/index.php?topic=23986.0

• Pillow: Allergy Luxe and has an Arm and Hammer insignia (red circle) on the outside of the packaging which says Odorizing Technology

• Avoid using an alarm clock. You can use a sun alarm or some that are on Amazon.com 

• Journaling, to get the thoughts down

• Get to bed as early as you can

• http://health.msn.com/health-topics/sleep-disorders/articlepage.aspx?cp-documentid=100261947&GT1=31019

• Heat/sauna: http://www.oxygenhealingtherapies.com/intro_steam_sauna.html

• Biomat: http://www.deeper-sleep.com/

 

Suggestions for things NOT TO DO before going to sleep

• Food and drink not to take: Chocolate in any form, including chocolate shakes, ice cream, any caffeine, sugar, heavy meals, wine 

• Activities: No TV, computer use

• Lighting: Avoid fluorescent bulbs and screen – particularly computer screen - because they give off blue light (but you can use yellow lensed glasses to counter this problem). How to adjust screen: Its call F.lux

http://stereopsis.com/flux/

 

 

 

 

Many thanks for pulling together all this useful info and suggestions. 

Thanks, for the compilation!

 

For the evening light you can use beewax candles - they give a great red light!

Totally different than that of your computer of normal home lights.

 

 

Another little help, if you wake up, don't move just relax and wait for the next wave of sleep. We don't sleep linearly but go from deep sleep to REM to dreams, to deep sleep.....

 

Please note that this works if your w/s are light!

You are welcome. I hope it helps!

Thanks for the extra ideas, Elizabeth.

Thanks for taking the time to put this together.

Thank You for posting this. 

You are welcome. There are so many ideas - trick is to find the ones that help!!!

Thanks Hanna. That is a great list and great resource....especially for people new to this forum and new to insomnia.

Everyone is so different so having a list like this gives us all many things to try. I'm still struggling with insomnia even after 1 yr and 2mos off temazapam. Think I will be trying Jittery's sleep restriction when I get back from Arizona in April.

Thanks again.

Hi Maltesemom,

I think the sleep restriction sounds like a good idea, too. It seems fairly intense - but that would be okay if the outcome was as good as Jittery's was. I hope it works for you. I am finding that I keep thinking I can "get away with" things, like using the computer close to bedtime - and it just doesn't work, ever.

I hope the sleep restriction works for you. Let us know how it goes, if you do decide to try it.

I know what you mean about thinking these will work ok...and then not. I had some wine last nite(I know, shame on me) I know it affects my sleep in a negative way. It's just that everyone else was having wine, so why can't I?

Oh, me too. Did the same last night - a glass of wine. Dreams and a hang over - from one glass of wine. I hope at the end of this that the intolerance goes. I like wine! 

Well, I've been up since 3 and only slept about 1 1/2 hrs. I know the time change affects people, but mine problem is more than time change. Don't understand why I can't sleep. I'm averaging about 4 hrs and last nite was horrible. After 1yr and 2 mod this is ridiculous. My brain should be healed by now from the benzos. Maybe this is just my non sleeping brain.

I was so fortunate in Dec to have a period of 2 weeks where I did sleep about 6hrs a nite, but that went away and now I am miserable. Don't want to do unisom but I will tonite cuz I need some decent sleep. Last nite I took 2.5 melatonin and 500 tryptophan and got 1 1/2hrs sleep.

I exercised and went to church and relaxed during the day. There is just no reason for me not to sleep after so long off the sleeping pills. I know I have to do the sleep restriction but with our trip the first week of april, I don't want to start until we return. I know I won't sleep while out of town. Guess I just struggle till after our trip. then hope the sleep restriction works for me.

Great list.  I would add get out of bed if you haven't fallen asleep within 20-30 minutes.  Go read, watch a comedy or get a snack.  Use this extra time the universe has given you to accomplish a dream--like writing a book, making a list of things to do after you've recovered, etc.

 

After an hour, get back in bed and try again. Tell yourself "I am in deep sleep."

 

Repeat the above as many times as necessary during the night.

Thanks! That sounds good to do - has it been helping you? I am sleeping not too badly right now, but still tapering, so never know when insomnia will hit again. Thanks for the help.

 

If I can find the original list on my computer, I will add this to it.

Yes!  Absolutely it's helped me!  Along with wearing socks to bed, already on your list.

That is good!!!!

Suggestions to combat insomnia – from BBs.

Put this up yesterday, but it disappeared, so am posting it again.

Many of us have insominia. I am having insomnia, so I came to the insomnia forum and found a huge amount of information. There were so many suggestions and I needed to go though them, so I took the ideas from as many posts as I could and have put them here. There are lots of ideas and support on this forum – over 5,000 posts.

I have left out the information about OTC sleep aids, supplements, medications with sedating properties and homeopathic remedies. There seemed to be controversy in the posts about which ones to use and which not to use, or whether to use them at all or not.  Some people found it was better to stay away from adjunct or extra medications and others were fine with them. There are many detailed discussions about supplements, etc., in the original posts so please look at those for much information.

This list is not complete.  Add to the list or change it and repost it if you want.

 

Sounds/Audio

White noise.

• White noise machine

Purchase from (for example): Target, $20, Amazon

• White noise generator: http://simplynoise.com/; http://www.1908media.com/

• Download white noise from apps onto ipad or iPhone

Meditation.

• Body Scan Meditation audio: a body scan meditation link.... http://www.archive.org/details/MCullenBodyScanMeditation

Someone kindly edited out the bell at the end of the file. It can be found here: http://www.megaupload.com/?d=RKHA4ZCN

• Sleep Tracks (order on line); sleeptracks.com

Relaxation sounds.

• Relaxation tapes/CDs from wholeperson.com: Natural Tranquilisers, Calm Down, Worry Stoppers

• Self hypnosis CDs or Guided Visualization CDs

• iPhone apps, e.g. MindWaves. Here is some information about apps:

• Any relaxing music, soothing sounds like waves or a trickling creek, Zen music.

• Kelly Howell’s brain sync CDs; http://www.brainsync.com.

http://www.withandrewjohnson.com/recording/stress-free/

• From amano: Album of p3 recordings; http://www.megaupload.com/?d=97MZ8JET

• Audio files: http://www.usa.philips.com/c/light-therapy/usb-playback-and-dusk-simulation-hf3485_60/prd/?t=sound

Audio Devices.

• sleephones (bought on line. Speakers in a headband you can leave on while you sleep) $40; sleepphones.com

• iPhone or iPod

No sound.

• Use earplugs. Possibly find a shooting range in your area – to see if you can get earplugs to fit you well. Perhaps an audiologist could make them.

 

Vision

For Daytime.

• Get natural daylight

• Use light boxes of natural light or blue spectrum light in the morning

For Evening.

• Glasses for altering light spectrum you see:  For a couple of hours before bed: Zzz glasses which block blue light. From: www.lowbluelights.com; blublocker.com

• Dim lights in the evening

• Calming, relaxing meditation videos:

http://www.youtube.com/watch?v=w88axHgc6-o&feature=relmfu

http://www.youtube.com/watch?v=x1QxSlwc4Ow&feature=related

For Night.

• Use eye mask; from Bed, Bath and Beyond, CVS pharmacy

• Blackout shades

 

Food and drink

Daytime.

• Eat regular meals during day

In Evening.

• Glass of warm milk

• Warm milk and honey

• Whole grain carb before bed: toast, low sugared cereal

• Cheese. See: http://www.dairyreporter.com/Markets/Cheese-unlocks-your-wildest-dreams-says-study

• Teas: green tea, oat straw tea

• Fruit juice (some BBs make their own)

• Tart cherry juice

• Turkey, chamomile tea, potatoes, flaxseed, almonds, whole wheat bread.

• See: http://www.sleep-aid-center.com/10-power-foods-to-help-you-sleep-better/

• Banana

• Protein

 

Physical

During day.

• Exercise early in day or during the day. Don’t exercise in evening

Before going to bed.

• Stick to a schedule of going to bed and getting up

• Epson salt bath, warm bath or shower (but not too hot)

• Deep breathing

• Have a cool environment in evening

In bed.

• Weighted blanket; approximately 10% of body weight

• Wear socks to bed

 

Thinking

• Focus on the positive

• Do counting from 1 to 4 over and over, to keep intrusive thoughts out

• Counting backwards from 100 to 1, visualize in colors and fonts

• Don’t read something that is not relaxing like a suspenseful book. You might be up late trying to finish it

• Remove alarm clock from view – so you aren’t staring at time passing

 

Books and other written material about relaxation and sleep.

• Effortless sleep books you can get on iTunes

• http://helpguide.org/life/sleeping.htm#deep

• http://www.sashastephens.com/category/uncategorized/

• Insomnia Workbook by Stephanie Silberman

• http://www.mercola.com/article/sleep.htm

• Great post by Beeper that has a list of ideas: http://www.benzobuddies.org/forum/index.php?topic=22202.0

• On-line newsletter by Dr. Mercola

• Hope and Help for your Nerves, by Dr. Claire Weekes

• Insomniac by Gayle Green: http://www.amazon.com/Insomniac-Gayle-Greene/dp/0520246306

 

Things that didn’t fit in a category.

• A fan or ceiling fan on low setting blowing air against you

• Watch a comedy in bed

• Do calligraphy

• Sleep and Breathe Deeply: Yoga Nidra for Deep Sleep, the Yoga of Breath (CD)

• Sleep Restriction therapy

• Change the bed that you sleep in or sleep on the couch

• Wicking nightwear; One on-line source is “Serene Comfort”

• Kit to leave on the couch, in case you get up and need some things to make you comfortable (by Lakesound); in this thread; http://www.benzobuddies.org/forum/index.php?topic=23986.0

• Pillow: Allergy Luxe and has an Arm and Hammer insignia (red circle) on the outside of the packaging which says Odorizing Technology

• Avoid using an alarm clock. You can use a sun alarm or some that are on Amazon.com 

• Journaling, to get the thoughts down

• Get to bed as early as you can

• http://health.msn.com/health-topics/sleep-disorders/articlepage.aspx?cp-documentid=100261947&GT1=31019

• Heat/sauna: http://www.oxygenhealingtherapies.com/intro_steam_sauna.html

• Biomat: http://www.deeper-sleep.com/

 

Suggestions for things NOT TO DO before going to sleep

• Food and drink not to take: Chocolate in any form, including chocolate shakes, ice cream, any caffeine, sugar, heavy meals, wine 

• Activities: No TV, computer use

• Lighting: Avoid fluorescent bulbs and screen – particularly computer screen - because they give off blue light (but you can use yellow lensed glasses to counter this problem). How to adjust screen: Its call F.lux

http://stereopsis.com/flux/

 

WOW thanks HEAPS for all your EFFORT here!!!!

 

I will be looking into some Blublocker glasses for not only me, but my Mum who is having a 2nd cataract eye surgery soon & ALSO has problems sleeping!!!  I will copy & paste this & email all the ideas to her - just brilliant thank you!!!

 

I find the FAN on me helps SOME nights...have also tried a Lavendar scented thing on my pillow, but its not Lavendary enough.  I do find the sleeping problems DO tend to go in cycles now...some nights I can get to sleep by 3.30am, others not til 6,7 or 8am UGH!!!!!!  The fan has DEFINITELY been helping me though...very soothing...

 

xoxo

Hi Ruthiealison,

Glad it was helpful. I have the glasses for evening, too. I don't use them all the time, but I do find that they help me when I do. Just need to get into the habit.  Also keeping the room cool helps a lot for me. It seems that once I can get into a routine of sleep, I am okay. It also seems like it goes in cycles. I can get a couple of nights sleep,  I figure I have it licked, then end up being awake till 3 or 4.

Sounds like you really are struggling with the insomnia a lot, too. I hope some of the techniques help.

Hi Ruthiealison,

Glad it was helpful. I have the glasses for evening, too. I don't use them all the time, but I do find that they help me when I do. Just need to get into the habit.  Also keeping the room cool helps a lot for me. It seems that once I can get into a routine of sleep, I am okay. It also seems like it goes in cycles. I can get a couple of nights sleep,  I figure I have it licked, then end up being awake till 3 or 4.

Sounds like you really are struggling with the insomnia a lot, too. I hope some of the techniques help.

 

Hey Hanna,

 

Yip been struggling with upside-down sleep cycles for ages now.  Am grateful I CAN at least sleep, but the HOURS are entirely ridiculous. Yep its gone on like this for almost the entire w/d....and yip very much in cycles that change.....boy thats enuf to empty you out alone...let alone the rest of the protracted symptoms.

 

I tried to order those Blublockers glasses for me & my Mum after reading this, but they only seem to want to deliver to Canada or USA ONLY major pout on that one!!!  I've emailed their customer support to see where I can buy them from for New Zealand customers.  That would be so entirely nice for me (& my 75 year old Mum) to be able to sleep properly (she's been having sleeping probs for years, I've only had them the past 2 years of w/d)....

 

Anyway, thanks HEAPS for the VERY HELPFUL list  .  I've emailed that to her.  Just superb thank you soooooo much!!!  Here's hoping some of these solutions help!!! (The fan still helps to soothe me alot, shame on the friggin power bill though 

 

Best wishes to you....xoxoxo

 

 

Hi,

Hope you can find some in New Zealand. You get so much light there, compared to here in Canada in the winter. I think another option might be to try orange tinted sunglasses. I am not sure if it would be exactly the same, but it should at least block some of the blue light. I have also read that you shouldn't use computers or watch TV for about an hour before bed, as they are huge sources of blue light, or you can change the monitor light on some computers to filter out the blue. I tried that and it was too weird for my eyes. I am definitely guilty of looking at my computer much too late at night.

 

Thank you so much for taking your time to put all of this information together, Hanna.  It's extremely helpful!

Best wishes to you

Hi,

Hope you can find some in New Zealand. You get so much light there, compared to here in Canada in the winter. I think another option might be to try orange tinted sunglasses. I am not sure if it would be exactly the same, but it should at least block some of the blue light. I have also read that you shouldn't use computers or watch TV for about an hour before bed, as they are huge sources of blue light, or you can change the monitor light on some computers to filter out the blue. I tried that and it was too weird for my eyes. I am definitely guilty of looking at my computer much too late at night.

 

Hey again Hanna,

 

Yip good "backup plan" idea if I cant get the Blublockers here ta!  (We used to have them here in the '90s but havent seen them around since then).  Yip you are so right about the tv & computer LIGHT.  I'm already using F.lux - have been for ages, but yeah the best idea/solution is to not overstimulate before bedtime AT ALL I know.  Trouble is thats quite often when my brain STARTS working with ideas/brainstorming & researching solutions....argh.  I will get there...

 

I've also used a DIARY for yearsssssss to "download" all my thoughts, plans, ideas etc.  My Ma taught me that when I was about 10 (so have been using that for nearly 31 years!!!).  I got in trouble for not going to sleep & when she asked me WHY I wasnt going to sleep I said cos I was worried about forgetting something for the next day, so she taught me to jot stuff down so I could remember it for the next day.  Some may say I am "enslaved to that thing" but honestly it TRULY does help me ALOT to keep order & remember or downloads stuff, especially with our memories the way the are at the mo!!!

 

Last night I ordered a Le Reve Essential Oil called "Calming" I think.  Its apparently better for sleep than just normal Lavender Essential Oil (although it does contain that too).  Sposed to be good for insomnia/sleeplessness.  So today I went down to Craftworld & bought myself one of those Lavender Heat pads ALSO (a bigger one) which I can put on my pillow, add some essential oil to & hopefully help lull me into la la land TOO in addition to all the other things I am doing to induce sleep to a hypersensitive CNS/brain.  It's all a matter of not "overstimulating" an already overstimulated brain/cns as much as we can control.  I do still say though that it does seem the brain likes to go in "cycles" of when it allows you to get to sleep - one day it will even out entirely (more healing).  I NEVER used to have a prob getting to sleep before, it was always the waking up part I had a problem with lol. 

 

Anyway best of luck & continued healing to you matie & thanks heaps again for your enormous efforts!!!

 

Kind Regards, Ruth

Thanks Flutter. Hope it helps.

Ruthie, Sounds like you have a plan...lots of plans. Know the feeling about having the brain rev up in the evening. I need to discipline myself to shut whatever I can down in terms of lights and computers. Hard sometimes, isn't it.

Well I am doing something wrong because I didn't sleep at all last nite. I took 2 tryptophan and had oat straw tea. I fell asleep after about an hour and woke up and never could go back to sleep. Finally got up at 3. I tried Rescue Sleep, another tryptophan and finally melatonin. Nothing had any effect.

I'm off to lunch in Temecula (hour away) with 5 college sorority sisters and I'm totally exhausted. I was wired all nite.....not worrying, just not tired. Also had to get up a bunch of times for pp, which only happens when my nervous system is fired up. Normally I don't get up at all to use the bathroom.

Why does this have to happen when I have something fun planned? Not that I am sleeping well other nites. I just didn't want to use unisom again so soon after Friday and Sun nites.

Wish I could start the sleep restriction now, but I don't have enuf time till vacation. I just don't understand my body doing this. Why can't I be like normal people after 14mos off sleeping pills???