sorry you felt awful today
 

I'm wondering if there is a way to find some other way to get warm instead of taking a bath / shower.

Mari

http://www.stanford.edu/~dement/temp.html

http://www.unisa.edu.au/unisanews/20...e/insomnia.asp

Getting to the core of insomnia

I am alittle daft....
So when the article said that you need to lower your body temperature...does that mean I should sleep in a cold room?
I learned long ago that I need to sleep with socks on.
I have the onset insomnia, taking 2-4 hours to get to sleep.
then once I am asleep I sleep a long time but not if I have the alarm on and have to get up.
Thank you for posting the article...it was very informative.
2 nights ago..I went to bed jsut fine, was snuggling into the down comforter...then...I was hot...so hot and had to get out from under the covers....my hormones are also effecting my sleep.
I do understand the decreasing the stimuli and have to change my bed time behavior.....resolve to turn off the computer earlier and watch everybody loves raymond then go to bed and read a bit.
It has been along time since I have tried this...I jsut need to be disciplined to follow thru.
bizi

body temperature
 

Hi,

This is my interpretation of the Austrailian study:

Under normal circumstances, people's body temperature lowers before they fall asleep.

Raising the body temperature via hot bath or other means will cause the body to need to lower its temperature.
Raising and then lowering the body temp, can help induce sleep.


My pdoc was talking about this one time.
Manipulating body temp can help with sleep.

But don't take my word for it.
I wish we had a sleep expert who posted once in a while. :confused:

Sleep hygiene can help a great deal of course.

Mari

I think I am going to turn the a/c down tonight....
Just asked hubby to help me set up a nite time ritual...he laughed at me.
Have asked him to help me many times with this....
but it is really my issue to deal with.:icon_rolleyes:
thanks again mari I read both links...interesting studies....
bizi

well I am going to try the evening shower thing.....I should be able to get into the shower...I like showers once i am in them, love the hot water on my back.
and if I don't have to worry about fixing my hair then that should be easy...I have to fix my hair in the mornings already.
I can do this.
Starting tonight!:Bow:
bizi

well last night I had such high hopes...I got off the computer early, took a shower around 10pm, bed around 11 lights out at 11;30...
then about 30 minutes later I am hot, got up to take my temp...98.2...normal of course...
then proceeded to yawn...feel tired...waited to fall asleep, waited and waited counted 1-100 like I usually try to do after reaching 300 I stopped doing that ...kept watching the clock, I never got to sleep.I felt so bored and unprocuctive...maybe I should have gotten up...it is jsut awful lieing in bed for HOURS trying to go to sleep.
I am not manic...
I am going to try benadryl tonight.
I used to take that for a couple of years then it stopped working and that is when I started the sleeping pills.
blah blah blah:Talkative:
bizi

Give yourself some time. I might take more than one night.
 

Bizi,
Patience.
It take a week or two or three to retrain the chemicals in the brain.
I recently heard Dr. Oz on Oprah say something like this.
My tdoc has also told me many times that brain pathways (or whatever word she uses) have to be regrown/ rerouted when we want to change a habit.


1. My old CBT tdoc said to get out of bed if I didn't fall alseep in 10 minutes. He said to read in another room and then try bed again.

http://www.sleepeducation.com/Hygiene.aspx

2. But my current tdoc says that is stupid and to stay in bed and relax -- not worry about sleeping -- just relax and be happy to be there.

I've been trying her system a little sometimes.

Mari

Breathing Techniques from Dr. Weil
 

Dr. Weil has three breathing /relaxation techniques on his site. I like technique #3.
I don't use it as a way to meditate. I use it as a way to get worries out of my mind and focus on my body when I am trying to relax.

Anyway, you could try counting like he suggests -- instead of counting to 100.
M.

http://www.drweil.com/drw/u/ART00521...exercises.html

here I am at 2:30 am ...L O L
 

I see this thread is still going, going, like the Energizer Bunny?;)

I can't sleep when my stomach is upset...and that is what I have tonight. I have a malrotation I was born with and it can cause subliminal spasms and keep me up sometimes.
That is when I take my meds..it is my "warning".

You know you can sometimes induce sleepiness with food choices later in the day. If you eat a high protein dinner, it is harder to fall asleep. A carb type meal usually releases serotonin and you sleep better. The milk/cookies thing is based on this effect.

Also I think a really dull book....the geology book I have is just excellent for this, may help in getting to sleep. (my problems usually are waking up during the night--which is more common in the elderly.)

I've never had baths or showers help me. They tend to stimulate me rather than relax me. And I always sleep cool, any heat and I am up all night! Don't be afraid to go nude/natural in bed...it can help too :o;)

I think you should keep a log... see if this is hormone driven..by your cycle. Women have all sorts of problems, migraine, PMS, seizures even that are hormone driven.

Like the meditation Mari suggests, auto hypnosis is useful.
I have used it when I have pain that keeps me up or a emotional conflict that loops and pesters me. Auto hypnosis also involves changing breathing.

So I am going back to bed... my stomach is settling and I think I can get some zzzzz's.

Take care!

I slept last night!
Took a walk after dinner, shower new routine.
It still took me an hour but fell asleep, woke up once to use the restroom but then back to sleep.
I am so happy. and I did not take the benadryl.
You are right mari, it takes a while to get a new routine down.
I was thinking about self hypnosis...sill look into this.
I like too jsut relaxing in bed not worrying about not sleeping. If I were to get up and do something then I would worry that yes I am indeed hypomanic.
thanks for you support.
oh and I need to address the b12 supplement....still need to do that.
thanks for your support!
bizi