Insomnia.

[Smudge]

Antihistamines make you drowsie, Benadyl is one or a pm painkiller like Tylonol pm works for me, just don't get too reliant on it.

An alternative is relaxation of your muscles. Concentrate on tensing and relaxing as many as you can, starting with your toes and working your way up the body until you reach the face muscles. Doesn't take long and you should feel completely relaxed afterwards. It's amazing how tense muscles get without you realising it.

If that doesn't work, getting up and get distracted from what's worrying you is a good idea. Eventually I feel tired and go back to bed with a different view on what's keeping me awake.

I have another trick which seems to put worries into perspective and that is to look at the issue from 30,000 feet. I Imagine myself in a plane looking down on a town and somewhere there's a house with a person reading a bill that is unexpected and on that bill are some numbers and letters. Pretty insignificant from up there. Unless it's a serious health issue, most things pale into insignificance in the grand scheme of things and within a relatively short matter of time, they will be overcome.

[sphericalfox]

You work for the council. Get yourself referred to Occupational Health. Tell them you have a sore back etc. See if you can't get some physio. If you are tense physically it can have a knock on effect trying to relax. If the physio can work out some of the physical knots it can be helpful. Sore at first, but can't do any harm trying to see if that helps with a bit of downtime before you aim to go to bed.

[jgtuk]

Yoga + Radio 4.....

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[FoxyPV]

I'd stay away from pills.

I'd rather bad insomnia as a consequence of depression and found reading (if you can focus on it,) something especially boring like Russell Rees' history of Ireland usually did the trick.

If not, I watched rolling news or part of a film until the tiredness washed over me.

Have you tried physical exercise.

Good luck

[Trav Le Bleu]

try drinking ovaltine...or w@nk loads!

 

Why would he drink that?

[James.]

Finners just to reiterate I really would recommend that Mindfulness book - most of the good suggestions mentioned in this thread (e.g. relaxation techniques, meditation, breathing, muscle relaxation, dealing with stress, etc) are covered to some degree by the book and the accompanying CD. Don't expect instant results but it really does work and has wider benefits in terms of dealing with anxiety, stress and depression.

 

Also I found The Effortless Sleep Method another very powerful book to read when I was struggling.

 

http://www.amazon.co.uk/gp/product/B004UC4ZNM?btkr=1

 

I understand some people see a benefit in taking sleeping pills whether over the counter or prescribed for a short period. However they very, very easily become a psychological crutch and reinforce the belief that something is broken and you have somehow lost your ability to sleep without some kind of external influence.

 

Also whatever you do DO NOT GO ON INSOMNIA WEB FORUMS and try to restrict any internet searches to recognised medical websites like NHS, etc.

[Stadt]

Play FM manager through the night

[Bellend Sebastian]

Finners just to reiterate I really would recommend that Mindfulness book - most of the good suggestions mentioned in this thread (e.g. relaxation techniques, meditation, breathing, muscle relaxation, dealing with stress, etc) are covered to some degree by the book and the accompanying CD. Don't expect instant results but it really does work and has wider benefits in terms of dealing with anxiety, stress and depression.

Also I found The Effortless Sleep Method another very powerful book to read when I was struggling.

http://www.amazon.co.uk/gp/product/B004UC4ZNM?btkr=1

I understand some people see a benefit in taking sleeping pills whether over the counter or prescribed for a short period. However they very, very easily become a psychological crutch and reinforce the belief that something is broken and you have somehow lost your ability to sleep without some kind of external influence.

Also whatever you do DO NOT GO ON INSOMNIA WEB FORUMS and try to restrict any internet searches to recognised medical websites like NHS, etc.

I would concur that taking medicine of any sort shouldn't be taken lightly, but in my experience, if insomnia gets out of hand you can end up so dysfunctional that any capacity for self help pretty much evaporates. I'm not suggesting that meds should be the first strategy though, obviously.

For those suffering with an overly busy mind, something that helped me, and I wish I'd done it sooner (and my missus was cross that I didn't), is to write all the stuff that's flying around your head down. This can help reduce the significance of issues, help create strategies/plans to deal with them and just accept them if it's something you've got no control over. I wasn't convinced it would have any effect but it does clear your mind a bit

[Guesty]

I used to get bad insomnia, it's better now.

 

I find over the counter sleep tablets work - like Nytol or the chemists own brand (which is normally the same medicine but cheaper). They do make you drowsy the next morning, but I've got used to that now. (None of the herbal stuff ever worked for me).

 

I tend to know now with experience if I'm not gonna sleep well and take one at 1am otherwise it starts a cycle.

 

I normally take one on Sunday night so I start the week off with a good nights sleep.

 

Everyone's different though and people don't sleep for different reasons and different things work for some. I hope you figure it out. 

[Narborough_fox]

Never really suffered with insomnia but always found that reading does the trick for me when I'm struggling to sleep. Try to avoid the phone/TV when I do struggle as they just turn everything back on and I'm back to where I was. 

[DANGEROUS TIGER]

I had this problem, but since my left foot and leg were shattered, I take so many relaxatives, pain killers, blood pressure tablets etc, etc. that I now have trouble waking up. Now, I don't propose you smash your leg and foot, because it hurts.   Why not approach your GP for a solution?

[bovril]

Make sure your personal space is clean, tidy, spacious and well-aired. Have a cup of herbal tea and read something light - shitty football autobiography or something.

[FoxesAreBlue]

Tug.

[lavrentis]

I used to be exactly the same.

 

The only cure I have ever found is early mornings to work i.e. getting up at 6am. By the time 10pm comes I can barely keep my eyes open.

 

THat being said I'm allowed late mornings at my new job so this will go straight out the window

[Goddard]

From my experience of forums, there is definitely a link between frequent forum users and insomnia. I can't work out if it's chicken or egg though.

[Webbo]

From my experience of forums, there is definitely a link between frequent forum users and insomnia. I can't work out if it's chicken or egg though.

I think you're right, you need to switch off an hour before you bed, watch a bit of mindless rubbish on the telly.

[lavrentis]

you cant switch off though, the only way imo is to feel physically tired enough to want to go to sleep

[AoWW]

Follow James' advice - meditation/relaxation techniques really are key. Avoid over the counter meds as they'll either not work or they'll wipe you out the next day when you need to be focussed. I've also, in the past, been prescribed medication by my GP but I'd be out of it (functioning, but a danger to myself and others when driving, etc) much of the time... and the 'fog' they induced was as debilitating as the insomnia. I found relaxing music helped me too (make sure it's something you like not just something that's 'supposed' to be relaxing). Make sure your bedroom isn't too hot, but not freezing cold either. A warm, not boiling hot, bath an hour or so before bedtime can help too. 

[FoxesAreBlue]

I get it sometimes, usually when the pressure is in at work and my mind won't shut up, very irritating but I don't think if want to take tablets for it.

[VLC86]

I get it sometimes, usually when the pressure is in at work and my mind won't shut up, very irritating but I don't think if want to take tablets for it.

I agree, injecting is better.

[Bellend Sebastian]

Everyone sleep alright?

I slept fine until this little bloke that's always hanging around us started shouting DADDY DADDY DADDY DADDY DADDY DADDY at 5am, got into bed with me and then spent the next 3 hours coughing in my ear

[Captain...]

Do you share your bed?

 

Whenever I am having periods of insomnia and get anxiety about not sleeping it is always magnified by having someone next to me trying to sleep, or even worse, sleeping, the selfish so and so. Sometimes I will be awake for hours and get myself all worked up, wake her up, and then get even more anxious, then I just go to the spare room and I'll be out like a light.

 

Since I moved house I now have a super king size bed, which is so stupidly big I can roll over to the other side and spread out and I sleep much better.

 

Other things that help me include listening to radio 4 commentary, debate or comedy shows. I don't think I have ever listened to the end of Fighting Talk, meditation tracks also help, or an album that you know inside out and don't need to listen to as it is familiar, the genre is irrelevant, I used to fall asleep to Metallica and Slipknot when I was younger.

 

Routine, physical and mental exercise during the day and controlling stimulants also helps me, although so does getting drunk, and if you know it is going to be one of those nights, I normally know this when I can't get comfortable and find the t-shirt I usually sleep in to be itchy and ill fitting (even though it was fine the night before) I get up and do something, lying there in bed is probably the worst thing to do as it builds the anxiety and tension. 

 

Despite the temptation, don't read forums and things on your phone.

 

Oh and have a wank, it releases a chemical that stimulates sleep, thought to be an evolutionary throw back to when males were more aggressive and had a tendency to attack their mates after sex, if they fall asleep then the female can slink off with her tail between her legs and have the baby.

 

Of course some nights none of this works, these nights you just have to suck it up, try and have as normal a day as possible, avoid napping and go to bed at the usual time.

[FoxesAreBlue]

Fell asleep at 6pm, woke up around 1am ish and now I'm wide awake - tomorrow is going to be dogbob.

[Raj]

If you work AND have kids sleep is not an issue... just a lack of it is!

I did have insomnia many years ago an dit can be a right shitter!

My tips- listen to 5live (or your preffered non hardcore dance/electro music channel) and have it on sleep for 30 mins...whack some ear plugs in,black out curtains,switch off all electricals(except the radio which has 5live on)

TRY and clear the mind of all thoughts BUT if you do keep on thinking about stuff get out of bed else you will just fret even more about not getting to sleep and its a vicous circle.

Dont eat a heavy meal beforehand( i dont know how you go about alcohol as i dont drink but i presume it aint advised)

Oh and have a piss before you go bed...im always getting up for a piss in the middle of the night but thats cos im old innit blood!

Quality of sleep is alot more important than quantity......if that fais then just fist pump yourself silly!

[Freesolo]

The only advice i can give is don't ever take prescription sleeping drug's from your doctor they work short term (if you're in a serious crisis) but in the long run they are addictive and only make make things worse. I took Temazepam for a longtime and it was hell to get off

 

lots of good advice on here try to get some exercise, learn relaxation techniques, meditation and avoid big meals before bed etc