Sudden insomnia

[-crookedtail-]

The last couple of nights I've had barely any sleep, we're talking almost nothing at all Wednesday night and about 2 hours last night.

I don't feel anything in particular has changed in my life for there to be a reason for this. I'm typically not stressed at work, don't often drink much or anything like that?

I was tired all day yesterday as I didn't get any sleep, but survived and had my work Christmas event where I had a couple of drinks (nothing major) and went home knackered at 1am, expecting to sleep like the dead. However it then took me until around 4:30 to fall asleep then be woken by my alarm at 7. I try not to clock watch as time seems to fly by when you can't sleep and seems to make me anxious about the lack of sleep. I don't feel too bad at the moment which is a surprise and am hoping tonight will be better.

Have any of you experienced this and know of the cause and solution?

I've never taken any of the Nytol stuff before but its getting to the stage where I may try - Would this be a good idea?

[okgo]

Feel your pain, I had a bout of that that lasted a little while - for me it was all in the head, i.e. after the first night all I could think about was not getting any sleep that night and how I might feel if that were to happen, it was a vicious circle. Eventually I think I got to the weekend and all returned to normal as there was no stress about having to get to sleep in good time before work etc, I did also resort to having a swig or two of whiskey, mainly as I had built it up in my head that I needed to do something, and the act of having a dram satisfied my minds requirement. Its so strange but I think nearly all mental in these sudden cases.

[-crookedtail-]

okgo said:

Feel your pain, I had a bout of that that lasted a little while - for me it was all in the head, i.e. after the first night all I could think about was not getting any sleep that night and how I might feel if that were to happen, it was a vicious circle. Eventually I think I got to the weekend and all returned to normal as there was no stress about having to get to sleep in good time before work etc, I did also resort to having a swig or two of whiskey, mainly as I had built it up in my head that I needed to do something, and the act of having a dram satisfied my minds requirement. Its so strange but I think nearly all mental in these sudden cases.

That makes sense, thanks. I do think its purely mental for the most part too.

[TurboHatchback]

Go and do lots of physical exertion in the cold (like walking up some mountains), that always does the trick. If I ever have any problems sleeping it's because I've not had enough exercise.

[J_O_H_L]

Hi crookedtail,

I'm not sure if any of this will help but this article - How to Sleep Better: Top 5 healthy sleep tips may be useful http://brain-feed.com/top-5-healthy-sleep-tips/

I wouldn't recommend having a swig of whiskey like okgo suggested because alcohol directly impacts the amount of REM sleep you get. REM sleeps the really deep sleep you get and it's when our mind and body rejuvenates.

I agree with TurboHatchback

[Gareth79]

-crookedtail- said:

I've never taken any of the Nytol stuff before but its getting to the stage where I may try - Would this be a good idea?

It definitely works for me the odd occasion I can't sleep (but need to), but it's only intended for use on a temporary basis (apparently a tolerance is built up quite quickly). Boots have an own-name product with identical ingredients slightly cheaper.

Various tips
- if you use a computer in the evenings then keep the screen brightness low, also the program "f.lux" adjusts the colour temperature automatically, it's good: https://justgetflux.com/
- If you find your mind wandering after hearing various distracting noises, ear plugs can help (or a white noise machine)

Edited by Gareth79 on Saturday 19th December 18:25

[-crookedtail-]

Thanks guys.
Last night wasn't too bad, still took a while but had a good night 6+ hours. I'm off for Christmas now for 2 weeks so can hopefully get back into a rythem.

Re the exercise I do go to the gym (weight training not cardio) but living in London I can't be walking up mountains - I take the point though.

[Wacky Racer]

Boot's tablets are called "Sleepeze"...get the one a night ones and take one TWO hours before going to bed, not 20 minutes, like it says on the instructions.

You will be away with the fairies.

Around £5.50 No prescription needed.

For short term use onlt, three or four days only, just to catch up on your sleep.

[AI1694]

Currently suffering. Fall asleep straight away after getting into bed but for the past week or so I keep waking up after a few hours then can’t doze off again.

I reckon it began due to other stress but is now continuing cos I’ve become fixated on it. Any tips on how to break the cycle?

[So]

AI1694 said:

Currently suffering. Fall asleep straight away after getting into bed but for the past week or so I keep waking up after a few hours then can’t doze off again.

I reckon it began due to other stress but is now continuing cos I’ve become fixated on it. Any tips on how to break the cycle?

Do some exercise.

Don't drink anything with caffeine in it after lunchtime.

Learn to empty your head when in bed. Practice thinking about nothing. Give your brain the space to process the nonsense.

[knk]

Practice mindfulness; the headspace app is good.
Also the Calm app can be helpful and has both breathing exercises and "sleep stories" aimed at helping one fall asleep.

[aazer89]

AI1694 said:

Currently suffering. Fall asleep straight away after getting into bed but for the past week or so I keep waking up after a few hours then can’t doze off again.

I reckon it began due to other stress but is now continuing cos I’ve become fixated on it. Any tips on how to break the cycle?

Some tips I got which I found quite helpful:
- Dont do other things in your bedroom like watch TV etc, keep it to just sleeping. That way your mind will be 'prepared' for sleep when you go there.
- Try reading something really boring - a TV mag or something which doesnt interest you at all.
- bit controversial but if you cant drop off; turn on the light, have a glass of water and do something mundane (but nothing that requires too much brain power) then try and sleep again.

Avoid caffeine a good few hours before you goto bed, dont sit on your phone/tablet even with the blue light filter on and try to avoid watching tv in bed or anything that will 'wake' you up more

[AI1694]

Thanks for the tips. I’m not keen on proper sleeping pills but may try some of that Boots OTC stuff. Does that work with this kind of insomnia though?

So said:

Do some exercise.

Don't drink anything with caffeine in it after lunchtime.

Learn to empty your head when in bed. Practice thinking about nothing. Give your brain the space to process the nonsense.

How does one think about nothing? ^

Edited by AI1694 on Tuesday 14th May 10:21

[So]

AI1694 said:

How does one think about nothing? ^

Edited by AI1694 on Tuesday 14th May 10:21

Try it.

Next time you are trying to nod off, think about nothing. Then a thought will come into your head and shortly afterwards you'll realise it is there so gently push it away and think about nothing again. Eventually your brain will fill the void with a dream and you'll be asleep.

Transcendental meditation works a bit like that too.

[gregs656]

AI1694 said:

How does one think about nothing? ^

Count your breaths, in and out is one, up to 20 and repeat.

As soon as you notice your mind wandering, don't chase the thought, go back to counting and concentrate on that.

If you do it often you can extend the periods between your mind wandering and speed up your response.

It has helped me with my sleep often in the past.

[CAPP0]

I developed insomnia about 15 years ago, overnight (no pun intended) and I've had it ever since. I have a simple choice - I take a sleeping tablet or I don't sleep. Try as I might, I cannot sleep without taking something. Usually it's over the counter stuff, occasionally prescription. Take last weekend - nice evening out with MrsC and friends, got home, I'd only had two pints to drink, but forgot to take a pill. Fell asleep at midnight, by 3am I was wide awake and there was no going back. Sometimes I just can't actually nod off. I'm not particularly stressed about anything, my life is fairly ordinary.

I've tried all sorts, both medicinal and mumbo-jumbo. It feels to me like my body simply doesn't produce whatever it is that sends you to sleep. I'm tempted to try and get hold of some melatonin tablets - but then again presumably I'd just become equally dependent on those.

It's not nice.

[AI1694]

Good Lord that doesn’t sound good ^

[So]

CAPP0 said:

I developed insomnia about 15 years ago, overnight (no pun intended) and I've had it ever since. I have a simple choice - I take a sleeping tablet or I don't sleep. Try as I might, I cannot sleep without taking something. Usually it's over the counter stuff, occasionally prescription. Take last weekend - nice evening out with MrsC and friends, got home, I'd only had two pints to drink, but forgot to take a pill. Fell asleep at midnight, by 3am I was wide awake and there was no going back. Sometimes I just can't actually nod off. I'm not particularly stressed about anything, my life is fairly ordinary.

I've tried all sorts, both medicinal and mumbo-jumbo. It feels to me like my body simply doesn't produce whatever it is that sends you to sleep. I'm tempted to try and get hold of some melatonin tablets - but then again presumably I'd just become equally dependent on those.

It's not nice.

Hypnotics become addictive; you think you cannot sleep without them, so you don't. If you're using Nytol, Zimovane (zopiclone) or similar you've probably got a horrible taste in your mouth permanently too.

Unfortunately it's a case of sorting your sleep hygiene and trying to work out what the cause is. Depression for example.

[Welshbeef]

Don’t do caffeine or Diet Coke etc beyond 3pm
Don’t go to bed unless you’ve eaten 3 hours before
Oddly a good wk or snuggle with the Mrs during the night sees you fall asleep very quickly
Also depends on the time you go to bed on the weekend vs weekdays - try to keep it similar / don’t have long sleep ins get up 7am weekend.
I actually find exercise didn’t make me sleepy instead loads of go.
Don’t look at your phone iPad in bed - try not to for an hour or so before bed.
Drink fluid to thirst ie you may guzzle it but then bladder wakes you up.
Likewise empty your bowels - number 2 for a poo
Don’t get stressed - health concern is a different stress but work or friends or family or money or anything don’t worry life is too short you can be happy and potless and solo start again nothing is worth stressing about.

Reading a book is a good idea too - paper book not ebook.

Change the pillow
Make sure you change your bedsheets at least once a week / clean bedding makes a difference.
Have a warm shower in the evening that relaxes the body - ideally you’d have a massage but that’s not always possible

[Aphex]

Cannabis is the best sleep aid I've ever found