OT-help for insomnia? - Al-Anon Family Group

pineapple · ~*Service Worker*~

OT-help for insomnia?

tommyecat · ~*Service Worker*~

What I do when I have the sleepless nights is go through the ABC's of gratitude. Find one thing you are grateful for with each letter of the alphabet. Sometimes it takes me two times through before I can fall asleep. It is an amazing way to wake up in the morning once you've done so.

I hope that helps.

It is good to see you around pineapple :)

Best,

Tommye

clep · Senior Member

I find that when I am not sleeping well it is due to stress and constant thought. I set the stage for sleep first of all.

I exercise, shower, read, pray, and sleep. The problem is that when I wake up I can't get back to sleep.

For that issue I take Melatonin sublingual tablets which is a natural sleep aid that helps reset ones sleep cycle. I don't wake at night if I take those.

Within a few nights I am sleeping all night again and falling asleep well.

Pushka · ~*Service Worker*~

Good luck, it's frustrating when the sleep goes.

xeno59 · ~*Service Worker*~

UGH I hate insomnia ! I have been experiencing it since last Oct. I could fall asleep but not stay asleep, I would be up in around 2 hours and unable to get back to sleep.
Went to the Dr several times, and yes I was going through an extremly stressful time without a doubt so Dr kept saying it was anxiety. I have PTSD so I know anxiety and it just didn't feel like that.
I tried the malatonin like someone mentioned above and it gave me about another hour of sleep at best but for me I was eventually diagonised with a progressive lung disease.
So I would suggest you try the melatonin cause it really does work, it didn't for me because my problem was physical. And if the problem persists than I would suggest a trip to the Dr's for a quick check up, I am not saying you have anything worng physically but better safe than sorry
Good luck
Blessings

Otie · Senior Member

Dear pineapple, soo many factor contribute to insomnia. The trick is to identify yours.

You got good suggestions so far, I think. I have taken melatonin in the past myself, and foundit helpful. Also, doing the alphabet as another suggested helps--anything that takes your mind off of those 3am obsessions!

Early morning awakening is influenced by so many things, not the least of which, are anxiety and depression. Increasing physical exercise is EXTREMELY helpful. I heard what you said about the rain.

Some of the medical web sites give a very comprehensive list of factors that contribute to insomnia. I suggest reading some of those, also.

I feel that most certainly, your current life situation is a major contributor also. As your life changes for the better, I'll bet your sleeping does also.

In support, Otie.

Hoot Nanny · ~*Service Worker*~

Pineapple:

Saying the Serenity Prayer helps. I also suffer from insomnia--get sleep when I am able! It has been rough. You will sleep better when you get tired enough. Hang in there!

Kathleen

Jerry F · ~*Service Worker*~

Aloha Pinapple...we have some similarities also and might be that the relationship has something to do with it. Loss of security while sleeping (different beds) is part of my condition also which means that there is distance in the relationship and concern about it. Originally for me it was because I snored and nightmared and I don't know so much now because those are not an issue anymore for me. My wife is wanting to "go back home" ConUS and we have been able to do that for her yearly with the exception of the financial meltdown now which adds even more stress than before ie. future possibilities of loosing home, foreclosure, bankruptsy etc etc. Atmosphere has a lot to do with relaxation and sleep. If the atmosphere isn't good expect the sleep to be weak also.

What helps me from time to time is getting up and reading anything that will make my brain tired again or watch a mind numbing tv program (LOL...no recommendations) until I pass out. I try not to eat as that causes another set of problems like acid reflux and the like and then f a t. I don't work out because that just raises my metabolism and adrenalin and testosterone levels and I'm wide awake.

Doing exercises that keeps my mind off or redirected to the smallest of issues...personal peace keeping...mind, body, spirit and emotions works a lot of the times and then meditation always which for me isn't thinking but just placing myself inside of my HP so we become "one".

Thanks for the thread...yawwwwwn. ((((hugs)))) smile

Debilyn · ~*Service Worker*~

oh no! In life sometimes we do this. I learned to get up and do what I like to do. As if it were normal. Email, seach online, read.

Not make a big deal of it. Then I will go to sleep when I feel like it,nap.

Also melatonin is great for this. I am sure you know no caffeine, nicotine cut sugar. I drink Chamomile tea too. A lot of it really is just accepting it, not stirring yourself up.

Makes sense, I had to get used to someone in my bed. Then loved it.HATED it when he went away. took me a long time to get used to it. I would dream he was there and expect him to be. horrible.

Geez I couldn't sleep with out my dogs in their places on my bed! Same routine, Happy poodle hops up, then Fezzik Pom, Tavish Basset I lift up the hind end...then PopPop I lift him up, we hug and he is up. If it is cold my Great Pyr gets on the foot of the bed...then One huge fat cat and now a kitten who likes to bite thru the blanket to my legs......

THEN the racoon comes and scratches on the screen and they all hop off and run and bark and I say ok thats it, they know then they have to get up on their own...there is an antique oak wood kids chair next to my bed for them to hop on.....

By then, I am exausted...haha So the answer is, get a puppy!!! (c: hugs honey, deb

youfoundme · ~*Service Worker*~

I too get insomnia...In the past I was on meds for sleep, they gave me everything they could think of for my depression and anxiety: zoloft, xanax, klonopin, abilify, trazadone and benedryl. It all causes such grogginess and it is not fun to go to work like that the next day. I am off of everything now, and I have done chamomile tea, walking in the evenings, reading before bed, lavender pillows, sleep cd's that help me relax... anything to be able to sleep. The attmosphere around me, the vibes if you will keep me awake, so I have to keep calm and not let stuff get me going. Its hard. I love what Debilyn said about the puppy :) LOL...HUGS!

pineapple · ~*Service Worker*~

Thanks for all the great suggestions. Debilyn, I do have a puppy but he likes to sleep with ah. Although my older dog sleeps in my bedroom and I always have at least one cat sleeping on the bed. We don't have a TV, and reading just seems to keep me awake. Guess I need some real boring books, lol. I don't know if I can get melatonin here but I'll check next time I'm at the farmacia. I'll definitely try the serenity prayer and gratitude ABCs. I finally got up and dressed at 7 am. The sun was shining for the for the first time in days. I walked the dogs, worked in the garden, did some other chores. Haven't had a nap so I'm thinking I ought to be be able to sleep tonight. Thanks again everyone for your help.

abbyal · ~*Service Worker*~

I am assuming that your husb is still drinking soooooo think of the positive stuff , no loud snoring to keep you awake , no stink of stale booze to make you sick , no fights about sex with a drunk those are positive things , I have been where your at and yeah it does feel strange and we feel guilty for taking care of ourselves . let it go you deserve a decent nites sleep .. so tonite have a nice bubble bath put on a clean nitegown and jump into the middle of the bed stretch out and enjoy , yell a yesssssss roll over and go to sleep . *another bonus no fighting for sheets * good luck Louise

Debilyn · ~*Service Worker*~

so get another puppy! (c:

Are you able to get things online? If not let me know and I will arrange to send you some. OK?

You could get some ambian or something from doc. to get your bod used to sleeping again. I know for me, I was under so much stress when my first died, I was given valuim I think. hate that stuff. BUT I took it one time, it was like a do over. Relaxed completely and got back in sink.(sinc? or is it another English word spelled the same but means different?Who cares get back in the sink!!!!)

Do you have a doc there? Also hon what you are going thru eats up your nutriants. Get a Prenatal Vitamin, this becuz they have more iron in them.

When I am feeling off like that I look at the primaries first, eating right, drinking water, going for walks, being kind to myself.I use almond oil on my skin with my great hemp lotion, smells good. For me a pretty soap, shampoo and stuff relaxes me. nice nightgowns, doing my toes.

Look for herbal candles. Is your bedroom like you like it? You can change that too. Make it yours. I would hang muslin and lace and stuff around.Make it inviting.I go to thrift shops and get cotton lace table cloths.add color if you like that. But more muted, pastel is better.

I like to change the furniture around.

some people just get up and paint, or write letters. I don't believe that you cannot sleep. Also quit saying that, you are putting that in your head like when you say,"I cannot remember, or I cannot find it!"

drop that talk. I believe your problem is more you need to comfort yourself. that your not staying asleep is a symptom of something needing work, or changed.

Are you not dealing with something? Are you feeling the loss of your A? Holding back pain? Its going to come out somewhere. For you, it is a busy mind. oh meditation is good too. I pray of course. Really let things out here, meetings, hp.

These are things in my head from what i know of you. NOT telling you what to do.

Oh put live flowers in the house.

This disease is doing what it does to you. So what I do is do things nice for me.

sending some restful sleeping pictures to help you. (c:

Hugs, let me know about the melatonin etc. love,deb

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