HealingWell
Search Close Search
☰

help falling asleep

Support Forums
>
Anxiety & Panic Disorders
✚ New Topic ✚ Reply
❬ ❬ Previous Thread |Next Thread ❭ ❭
Posted 10/16/2013 3:00 PM (GMT 0)
What have you used with success?   Some things I have tried:  Xanax (but I do not like to do this unless it is essential), Melatonin (but I am not sure it is very effective, and there is some evidence to suggest use beyond two months isn't a great idea), Benadryl (works pretty well for me, but eventually could develop a resistance), chamomile tea (does not work at all for me -- just makes me urinate more often at night), breathing exercises (does nothing for me).   I have been afraid to try any sleeping pills because I have read about the weird things they sometimes make people do.  

Have you tried anything else that you found helpful?  Thanks.

Posted 10/16/2013 4:24 PM (GMT 0)
As most will probably say, you won't know what works until you give it a try. Everything you said sounds quite valid. I have insomnia as well, and understand how precious sleep is.

There is a magnesium powder (which Larry remembers, which I keep forgetting) that can be just added into hot water like a tea and it's very effective.

Valerian root, if you're looking for something natural,- tincture or tea perhaps.

Hypnosis, acupuncture, massage, exercise?



Merrida
Posted 10/16/2013 4:44 PM (GMT 0)
Thanks Merrida. I saw this with respect to Valerian, which makes me a little bit uncertain: http://www.mayoclinic.com/health/valerian/AN02046

As a general matter, I am slightly reluctant to take "supplements" that are not regulated by the FDA. You never really know for sure what is in them or what other effects they might have. There have been so many studies about things that we thought were helpful, but actually do more harm that good.

I should do more exercise. Can't stand the idea of acupuncture. Don't want anyone "sticking needles in me." I know it is helpful to some people, though.
Posted 10/16/2013 6:42 PM (GMT 0)
I was just winging some random thoughts at you since you expressed some hesitancy.

I also understand about preferring to trust something that is regulated, vs. not, such as supplements.

I mentioned the magnesium because it can relax muscles and calm. The powder I mentioned, but forgot the name of again, buggerall, was lovely. Natural, effective.

There are a number of "regulated" sleep aids you could ask your doctor about possibly prescribing and start on an extremely low dose, which is probably what they would do anyway.

That, and no doubt, remind you to exercise, but not before bed,....Some people find meditation, yoga, stretching and such, to be quite effective. Guided imagery?

Shaking all the branches here.



Merrida
Posted 10/16/2013 10:05 PM (GMT 0)
try Passion flower tea and tincture. Also helpful is deep breathing, meditation. Exercise-if possible during day, early evening. Cool dark quiet room is best for sleeping.

Deep breathing, meditation can take a long time to see results, especially if you are a type 'A' ..... It took me many months to really see benfits. It should also help with anxiety and brinnging your body to an Alkaline state.
Posted 10/18/2013 1:49 AM (GMT 0)
Evening Medved,

I am a long-time benadryl user. Rather than become resistant to it, though, I just became more sensitive (this seems to be the case with all substances). I take half of one an hour or two before my planned bedtime and KO. If we don't get enough sleep, the chemicals and whatnot in our brain are not function smoothly and lead to problems. For me this includes a general feeling of being unwell and anxiety.


Something you may find helpful is working on your sleep "hygiene". Sleep hygiene is just your process of going to bed as well as the environment in which you sleep. Eliminating lights, electronics, caffeine or alcohol before bed, etc. I know that if I'm doing things right before bed, I do not sleep well at all. Making an effort to always go to bed at the same time is also a major help. You can entrain a bedtime so that your body is ready for sleep when you are.

(I'm not a medical professional, so please see an actual sleep specialist if you have concerns. My knowledge is from a sleep biology course taken in university)
Posted 10/18/2013 1:56 AM (GMT 0)
Thanks Hadricat. I must say I am pretty bad about the sleep hygiene thing. I have a glass or two of wine every night, check email several times right before sleep, watch the news, etc. I should do better. And to add to that, I have a demanding, high-stress job with long hours. Not a great combination.
Posted 10/19/2013 12:48 AM (GMT 0)
Tazo has a great tea called Rest that has valerian root in it with chamomile i think. benadryl works too. i feel the same about herbs v. prescription too but the FDA regulates drugs that kill people everyday also. anyway, this tea only makes me sleepy and i'm very affected by things and don't like to try new things. i need some as a matter of fact - forgot about it - the chamomile alone doesn't do much for me either unless i'm very tired. i keep waking up before my alarm clock and can't go back to sleep.

i had surgery and was off for weeks and i just started back pt a few weeks ago. stress will do it i promise. when i was off, i slept like a baby. ugh
Posted 10/19/2013 3:38 AM (GMT 0)
med,

try progressive muscle relaxation. the internet is rich with this. it basically involves tensing certain muscle groups for about 30 seconds at a time and releasing for 30 seconds and then move to another muscle group and repeating the same process. this has been the most effective natural method for me to get to sleep when i have a difficult time getting to sleep.
Posted 10/19/2013 5:05 AM (GMT 0)
I am older than you guys and have a routine I go to bed at 12 take my benadryl, and I always read a book,
it seems like in about 30 minutes I drop the book, then I turn out the light and I'm gone. Peace

Larry ***
✚ New Topic ✚ Reply