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Stop insomnia challenge

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Forum Name: Talk, Talk, and More Talk
Forum Description: In this Forum, the talk is about everything that can be talked about.
Printed Date: Oct 18 2018 at 12:53pm

Topic: Stop insomnia challenge
Posted By: creole booty
Subject: Stop insomnia challenge
Date Posted: Feb 07 2014 at 8:32am
Lets do an insomnia challenge!

I used to have insomnia for about 4 years. Now I have it only a few times out of the week. I've found loads of articles and things to try. I don't want to rely on sleep aids for extended periods of time. What I've learned from multiple sources is basically life changes such as routine, exercise, etc. work.


Basically for the challenge you have to pre plan ur day, drink water, exercise at least 15 min a day, and begin winding down 1 hour before bed. Eat no later than 2 hours before bed.

Of course these things can b adjusted or more can b added. We should post articles or opinions about causes of insomnia, and just research and support each other. Many health problems can cause or result from insomnia.

Y'all had better join because its too many of y'all always saying y'all got insomnia!

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:34am

Alcohol Side Effects: 4 Ways Drinking Messes With Your Sleep

We know that a nightcap -- or three -- won't help us drift off into a peaceful slumber. But we didn't know exactly why it sets us up for a restless, sweaty, snore-y, anxious night.

By Valerie Ross

Thanks to an April 2013 review of 20 studies -- and to the more than 500 people who drank in the name of science and then turned in for the night in a sleep lab so that researchers could record their brainwaves -- it's been confirmed: If you only have a bit to drink, alcohol can help you sleep better during the first part of the night, spurring an increase in slow-wave sleep, which the body needs in order to repair tissues and strengthen the immune system, and leaving dream-studded REM sleep untouched. Too much booze, however, can interrupt REM sleep, which is vital for memory and concentration. As the alcohol wears off during the second part of the night, sleep is often disrupted, the review found, as people frequently wake up. (In some cases, they'll also start sweating, feel anxious or -- if they do manage to get some REM sleep -- have nightmares.) But that's only the beginning of how alcohol gets between you and a decent night's rest.

It's Especially Disruptive to Women
After an evening of drinking, women, in particular, are likely to be tossing and turning, a 2011 study found. Although everyone in the study drank until they were equally drunk (the researchers doled out drinks adjusted for gender and weight and measured intoxication by breath alcohol content), the female participants woke up more often during the night, stayed awake longer and slept for less time overall than the men. This might be because women metabolize alcohol more quickly -- meaning they speed through alcohol's sedative effects and get to that second, fragmented part of the night sooner.

It Reacts Badly with Sleep Aids, Both Prescription and Natural
Many prescription sleep medications should never be taken after drinking, including Ambien, Lunesta and other drugs often given to people suffering from insomnia. "Somebody could essentially stop breathing if they mix alcohol with any of those medications,” says Dr. Reena Mehra, a sleep-disorder specialist at the Cleveland Clinic. But even natural sleep aids and alcohol don't go well together: Melatonin, a chemical produced by the body to regulate circadian rhythms, which is taken as a supplement to improve sleep, can form a sort of biological echo chamber with alcohol, with each increasing the other's sedative effects.

It Has You Making Trips to the Bathroom -- or Regretting Your Trip to the Pizza Place
Alcohol is a potent diuretic, so those after-dinner cocktails can send you tiptoeing to the restroom several times during the night. And that late-night slice of pizza or order of cheese fries you had in an effort to soak up the booze and prevent a hangover (which, sad to say, doesn't work anyway -- the alcohol has long since gone into your bloodstream) can trigger acid reflux when you lie down, keeping you from falling asleep.

It Makes Sleep Problems You Already Have Even Worse
Alcohol decreases muscle tone in the upper airway, meaning that breathing-related sleep issues are exacerbated after you've had a couple of drinks, Mehra says. That's especially bad news for people with obstructive sleep apnea, who stop breathing for short periods during sleep when their airway is blocked: Since alcohol makes the airways especially collapsible, people suffering from sleep apnea tend stop breathing more frequently and for longer periods after drinking. The reduced muscle tone from even a couple of drinks also aggravates less serious, but more familiar, problems. "It worsens snoring," Mehra says. "I can attest to that with my husband."Alcohol Side Effects: 4 Ways Drinking Messes With Your Sleep

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:39am

Exercise helps insomnia, but not right away, study says

Most people with insomnia have probably heard this advice: exercise more and you will sleep better.

The advice is excellent, but it should come with a caveat, say researchers behind a new study. It turns out that exercising today probably won't help insomniacs sleep better tonight – though it will help a lot in the long run.

The small study, published Thursday in the Journal of Clinical Sleep Medicine, documents a phenomenon that "frustrates patients," and discourages many from keeping up their exercise routines, says lead author Kelly Glazer Baron, a clinical psychologist at Northwestern University Feinberg School of Medicine in Chicago.

"They come to us and say, 'I exercised until I was exhausted, but I still couldn't sleep,' " she says.

The new study uses data from a previously published larger study; it showed that a 16-week exercise program, combined with better sleep habits, helped people with insomnia sleep longer and better than those who worked on sleep habits alone.

For the new report, Baron and colleagues took a closer look at data collected on 11 women ages 57 to 70 in the exercise program. The women kept exercise and sleep diaries and also wore tracking devices on their wrists that recorded how long they took to fall asleep, how often they woke up and how much sleep they got each night.

The women were all inactive at first, but worked up to exercising for about 30 minutes three or four times a week. Most walked on treadmills.

Overall, results were very good: After 16 weeks, the women were sleeping an extra 46 minutes a night – 6 hours and 40 minutes, up from 5 hours and 54 minutes, on average.

But there were no immediate payoffs, in longer or better sleep, on the nights after workouts. The researchers did pick up on one immediate link between exercise and sleep, though: Women who had a particularly bad night's sleep were less likely to exercise the next day.

The bottom line is that exercise does pay off over time and that it's worth fighting past a day's fatigue to keep up the routine, Baron says.

"Of course, there is no quick cure for insomnia," says Barbara Phillips, a sleep medicine specialist at the University of Kentucky, Lexington. She was not involved in the study but says it suggests exercise produces impressive long-term results – and would be a much better choice than sleeping pills for most people.

Phillips is a spokesperson for the non-profit National Sleep Foundation. That group released a poll earlier this year that showed healthy people – those without insomnia or other sleep problems – report sleeping better the night after a workout.

That has also been shown in lab studies, Baron says. It's not clear why people with insomnia don't get the same immediate benefits. But, she says, "It probably has to do with the underlying reasons they have insomnia."

Insomnia is defined as having trouble falling asleep, staying asleep or getting restful sleep. Sufferers also have trouble functioning during the day because of their sleep problems. Sleep doctors recommend that people with insomnia go to bed and get up at the same times each day and follow other sleep-promoting habits, such as limiting caffeine and keeping bedrooms cool and dark. Some also benefit from behavioral therapy.

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:40am

Stress and insomnia

I have a stress-filled job, and I also have periodic bouts of insomnia. Could there be a connection between the two?
In a word, yes. Not all insomnia is due to stress, but people who are under considerable stress can have insomnia. In the case of insomnia related to stress, alleviating the stress should alleviate the insomnia. Stress causes insomnia by making it difficult to fall asleep and to stay asleep, and by affecting the quality of your sleep. Stress causes hyperarousal, which can upset the balance between sleep and wakefulness. Nevertheless, many people under stress do not have insomnia.

How can I know if my insomnia is the result of stress, or something else?

As with any symptom, an important question to ask is "when did it start?" Does the sleep problem come and go with the occurrence and disappearance of stress or does it persist through all the permutations of one's life? That is, is it situational? Also it is helpful to clarify what one means by stress.

For example, are you frequently anxious whether or not you are under unusual stress? Is it hard for you to "wind down" at the end of the day? Are you frequently infuriated? Or do you feel depressed? If you feel "blue" much of the time, your problem may be a mood disorder like depression, instead of a problem with stress.

What then should I do to help my insomnia?

No matter what the cause of your insomnia, it's important to get on a good behavior program—one that pays attention to periods of relaxation. I suggest three steps:

First, set your bedtime and your wake-up time according to the number of hours of sleep you are getting currently. For example, if you are sleeping only five hours a night (even though you usually plan to spend eight hours in bed), set your sleep time for that amount. Then gradually increase the amount of time allotted for sleep by 15 minutes or so every few nights. The idea is to "squeeze out" the middle of the nighttime awakening and gradually increase the amount of sleep you will get during the night.
Spend some time "winding down." A person with insomnia needs a "buffer zone," a period of time to allow the activating processes in the brain to wind down to allow the alerting mechanisms to decrease their activity so that the sleep systems can take over. I suggest that you start winding down two hours before bedtime. Stop all work and end phone calls to family and friends, as often they are activating. Watching television is all right in the evening. However, an hour before bed, I recommend reading or listening to music.
Finally, focus on conditioning yourself for different sleep behavior. Insomnia is painful for people—it can take control of their lives. When someone suffering from insomnia walks into their bedroom, they often feel anxious, uncomfortable and tense, as they know from their experience that they might spend the night tossing and turning. They need to set up a situation so that they like going to their bedroom. The bedroom should be visually pleasing and very comfortable. One should use the bedroom only for sleep, sex, and changing clothes, pleasant activities, and if awake in the night should leave the bed and bedroom and spend "unpleasant" times awake in another room. "Waking" activities such as working on the computer, talking with one's partner, talking on the phone and watching TV should take place out of the bedroom.
What about over-the-counter medications? Do they help?

Over-the-counter medications, in combination with a good behavior program, can be helpful for a few days; but the problem with OTC medications is that they tend to have limited effectiveness over the long term and can have a high incidence of "hangovers." Many people taking OTC medications still feel tired the next day and attribute it to their insomnia, but it can be a lingering effect of the medication. Be wary of OTC medications— use them only as you would aspirin for a headache, only so much for so long.

At what point should I seek professional help?

It's important to recognize that transient insomnias are very common. A night or two of insomnia may not be much of a problem for most people. But if insomnia persists for days and has an impact on the way you feel during the day, you should think about speaking to your doctor. Most doctors will turn to sleep aids for short-term insomnia. When judiciously used, medications can be very safe and highly effective in combination with the kind of behavioral program I've described. If the problem persists, you might need to turn to a board certified sleep expert.

What's the most important thing to know about insomnia?

A lot of people suffer from insomnia, and they say to themselves, "I know what this is, but I can't do anything about it." However, consider the toll insomnia takes on your life, the effect it has on your family, your ability to work at a high level, and to socialize with others. The consequences are so enormous that it's important to do something about it. It can be addressed through proper diagnosis and treatment. And if your physician can't help you, find a sleep professional. By all means, don't accept it as a necessary part of your life.

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:42am

Depression and insomnia

Common and Connected

Depression and insomnia are common and possess common symptoms. Some estimate that 30% of Americans will eventually experience clinical depression, and perhaps 40% of adults complain that many or most nights they don't get enough sleep, wake too often, or feel unrested on awakening.

So which is chicken and which egg? Or are they both?

Depression Causes Insomnia

One of the earliest symptoms for many depressives is insomnia. They can't fall asleep. They can't stay asleep.
There are times you can almost diagnose depression by looking at individual sleep studies, where the sleep architecture goes fantastically out of line:
1. Deep sleep, where we produce growth hormone, a stage critical for memory and decision making, may altogether disappear with depression.
2. Awakenings and arousals increase dramatically. Sleep becomes highly fragmented.
3. REM sleep is often broken up, and its very appearance changes. Rapid eye movements may appear both erratic and dense. The changes are so characteristic that Professor Jerry Vogel and others from the 1970's on tried to treat depression by waking folks every time they started REM sleep. Preliminary results were strongly favorable, but faded.

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Depressives and Sleeping Pills

As people become depressed they often identify sleeplessness as their main problem. Insomnia is common and holds little stigma; depression is a "disease" that can cost you jobs, insurance, relationships and self-esteem.

People in depressive episodes often seek sleeping pills, sometimes with desperation.
Generally they will feel better - for a while. Unfortunately the quality of sleep tends to decline as long as the depression is not fully treated.

Frequently sleep medications stop working altogether. Behavioral and other regimes may also then fail.

Many times I have seen depressed people taking enormous doses of sleeping pills who tell me, correctly, that they hardly sleep at all. I tell them, sadly, that until their depression gets better they will probably not sleep well. Sleep can be the last thing to normalize in a depressive episode.
So it's strange to many, including sleep clinicians, that depression can also cause insomnia's opposite - prolonged sleepiness. It's even more of a surprise that forcing people to stay awake at night can improve depression.

Depression Also Causes Prolonged Sleepiness

When most people think of people who sleep too much they usually don't consider depression as the cause. Their first thoughts (and that of most physicians) is that sleep apnea, or leg kicks, narcolepsy or medications are to blame.

It turns out many who sleep too much are suffering from depression. In groups studied by Michel Billiard at the University of Montpellier, once common sleep disorders like sleep apnea were dealt with, depression was the major cause of hypersomnia.

How can an illness cause insomnia and its opposite? Try to think of depression as what it is - a massive deformation in the brain's information network. Some depressives sleep too much (though perhaps in part because their sleep quality is poor) while others sleep hardly at all. Just as there are hundreds of causes of depression, its manifestations are manifold. People with bipolar illness may demonstrate a more compressed version of such aberrant brain sleep control, sleeping two hours one night and sixteen hours the next.

Can Forced Insomnia Treat Depression?

Keep normal people up all night and many describe transient euphoria. Keep depressives up all night and many feel much better mood. Yet the effect disappears as soon as they fall asleep. Even a few short minutes of slumber and the more normal mood is gone.

Researchers are extremely interested in why this happens. Theories abound. Many have to do with the basic "uses" of sleep itself. Yet the nature of depression's effects on sleep is terribly complicated - one reason brief interludes of sleeplessness are rarely used to treat depression.

Insomnia Causes Depression?

It has been known for decades that chronic insomnia was associated with depression - but did it cause it? Jules Angst, professor of clinical psychiatry, observed the young citizens of his city, Zurich for decades. The longer they were insomniac the more depressed they became. When insomnia became chronic, lasting ten years or more, depression's incidence became frequent, affecting a third or more.
But was this merely a correlational finding? Would these people have gotten depressed anyway, and just showed up first with symptoms of insomnia?

More recent studies argue no. First, data with young people show that those who have trouble with insomnia tend to experience far more depressions. And data is arriving from varied sources that sleeplessness alone - for whatever reason, including shift work - is associated with higher rates of depression.

Insufficient sleep has many different effects. Higher rates of depression are among them.

So What's Chicken and What's Egg?

Insomnia and depression are dialectically related - both influence each other. If you are insomniac, the lack of rest required for your body's natural regeneration provokes a greater tendency to depression. Depression itself massively reorders sleep, often in the form of horribly disrupted sleep architecture and seemingly "untreatable" insomnia.

Both make the other worse. Can improving either decrease the chance for both? Many clinical studies would argue yes.

What You Can Do For Both Depression and Insomnia

Depression and insomnia are clinical syndromes. Their many different symptoms are highly interrelated, and engage many similar brain areas and functions. So it makes sense that some things you do to prevent or treat one may help the other. Treating either usually requires a mix of different therapies, ranging from cognitive-behavioral to physical to pharmacologic to techniques of rest-relaxation.

Fortunately there are simple things most people can do on their own that engage basic activities of life:
1. Physical activity - some people make their way out of depressive episodes through heavy bouts of aerobic exercise. Many studies argue physical activity is as effective as medications for relatively minor depressions.
Most folks sleep at least little better as they become fitter. Exercise in the morning helps some sleep better, particularly older women, while others find evening exercise, 3-5 hours prior to sleep, is more effective for them.
Physical activity helps more than sleep and depression, of course. Particularly when it is combined with
2.     Sunlight - Morning light and physical activity improves mood and can also help people sleep. Light is a drug, changing mood, biological clocks, immunity and performance. Decreasing light exposure before sleep may also make falling asleep easier - and perhaps 95% of Americans use light-filled electronic media in the hour before they fall asleep.
3.     Social support - mostly unheralded in the US, social support is a very important reason for improved lifespan. People who have more friends and colleagues have less depressive episodes. Social support can also aid sleep - especially when people close to you keep you on a regular sleep-wake cycle, as in

4.     Keeping regular body clocks. Time rules life. Many insomniacs and depressives are aided by regular schedules of moving, eating, and sleeping. The simple rhythm of Food-Activity-Rest (going FAR) can help here.

Insomnia and Depression

The different symptoms we experience may feel and sound nearly unique to many of us, but not to brain scientists. Insomnia and depression are deeply interlinked, as are the brain areas involved in both - the information network is often similar. Both depression and insomnia can make the other worse. Fortunately simple life activities can be used to prevent both - and to treat them.

Posted By: SoutherNtellect
Date Posted: Feb 07 2014 at 8:42am
i take a prescription sleep aid but things that help

white noise. i have 2 apps and bose noise canceling head phones  (not a good idea if you live alone cuz you won't hear sh1t)
meditation" rel="nofollow -
i only get in my bed when it's time to sleep
do all my next day planning and worrying before I get in bed
orange juice mixed with a little sea salt before bed and if you wake up (there's a science behind it)

they say stop eating early. but i can't sleep on an empty stomach otherwise i'll wake up and binge

when i dont do these things you'll find me on here posting at 4am

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:44am

Are your smart devices causing insomnia?

During this season of short days and long, chilly nights, it strikes me that this is the perfect time to reassess our patterns and approaches to sleep. More and more, technology is dictating the way that we spend our days—and it may dictate how you spend your night, too! Studies are showing that even if the computer is closed once you go to bed, electronic devices still have a severe impact on the way we sleep.

Read on to learn about how technology is affecting the sleep quality of nearly 41 million people in the U.S. and what natural steps you can take to get the quality sleep that you deserve!

Are your devices keeping you awake?

That’s right—around 41 million people in the U.S. get six or less hours of sleep each night, say the Centers for Disease Control and Prevention, largely because of how embedded technology has become in our daily routines. Computers, tablets, televisions, and even mobile devices can have an effect on our brain activity while we are trying to sleep, as electronic devices have a unique ability to stimulate activity in our brains even if we are not actively engaged with the device. Ping! Think of the text message that comes in just as you are drifting off toward sleep, or the television break to an extra-loud commercial—whether or not we realize it, these stimulants are a barrier between the quality sleep that many dream of.

Not only are these devices stimulating brain activity, but the artificial light from some devices, even e-readers, can disturb our helpful, sleep-promoting brain chemicals like melatonin. When our melatonin levels are altered, we experience sleep disturbances and our circadian rhythms, or natural clocks, are put out-of-whack. Our internal clocks affect both metabolism and digestion, and researchers suggest that lower levels of melatonin mean an increased risk of obesity, diabetes, and immune disorders.

Here’s a word on the importance of circadian rhythms: Circadian rhythms are the cycles that govern the body’s natural cycles and regulate appetite, sleep, and mood. Within the past two decades, scientific research has confirmed the wisdom of ancient Chinese medicine, which believes that these channels are controlled largely by light, or the cycles of the sun. The body’s energy levels are meant to be higher during the day, exercising what is traditionally called the yang energy, while the nighttime is meant for rest and recuperation, a time to exercise the yin energy.

Nowadays, however, we are exercising more of our active yang energy before bed by playing games on our phones or doing last-minute work or shopping online. These activities don’t seem so active, but they generally match our activity levels for most of the day. This higher energy, tethered with electronic stimuli and artificial light, energize us, taking us further from the brain activity levels we tend to experience before a restful sleep, putting us back in the conference room, class, or our lunch-date. But don’t fret! We can still live our lives with technology and quality sleep.

Natural Ways to Get Your Zzzzz’s

I always recommend to my patients that they make a routine for going to sleep around the same time in order to help maintain healthy, sleep-promoting habits, and to keep parts of your life that don’t involve your bedtime routine separate.

Here are a couple of my favorite tips to help prepare you for rest:

1. Turn it off. Do not use electronic devices during the one-hour period before you go to sleep. By keeping the television off, computer closed, and using a paper book, you’ll be able to ease into your sleep cycle naturally without any disturbances.

2. Create a sleep sanctuary! Try setting your room up according to Feng Shui principles, by removing as many electronic devices as possible and decorating your bed or walls with the color blue. Light blue hues have been found to have a calming affect on our brains, and that’s exactly what we want before bed.

3. Relax with a leisurely stroll. An hour before bed, take a relaxing, 15-minute walk outside. Breathe in and enjoy the fresh air!

4. To do—or not to do? During the day, try to clear your daily calendar or to-do list. Leaving lots of unfinished business from the day tends to clutter our minds. I find it helpful to set aside a period of time each day after work to assess what I’ve accomplished for the day, and what I still must do. Reorganizing a practical and approachable plan for the next day helps my mind stay clear and focused on the rest of the day, rather than the past or future, which usually leads to worrying, increased stress levels, and reduced quality in sleep.

5. No midnight snacks. Do not eat at least two hours prior to going to bed. Ideally, your last meal should be no later than 7 pm, and you should be going to bed at 10 pm or earlier. By leaving time between meals and sleep, we allow our bodies to get a head start on digestion, which helps maintain our metabolic rhythms and prevent both weight gain and digestive disorders. Going to sleep at 10 pm enables us to wake with the sun and experience as much daylight as possible. Of course, while you are waking early I do, of course, recommend taking a nap every once in a while!

I hope you find plenty of ways to get quality rest!

You can find more ways to live a long and healthy life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle. In addition, The Natural Health Dictionary makes a great companion to your quest for longevity. It is a comprehensive guide that answers all your questions about natural remedies, healing herbs, longevity foods, vitamins, and supplements.

Posted By: coconess
Date Posted: Feb 07 2014 at 8:47am
i can't not eat 2 hours before bed i don't think.. and I'm not good with daily plans 

sometimes i have sleeping issues but i havent taken a prescription sleeping aid longer than like a week consistently in years..  

try some natural herb remedies if you havent already… there are lots 

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:48am
Originally posted by SoutherNtellect SoutherNtellect wrote:

i take a prescription sleep aid but things that help

white noise. i have 2 apps and bose noise canceling head phones  (not a good idea if you live alone cuz you won't hear sh1t)
meditation" rel="nofollow -
i only get in my bed when it's time to sleep
do all my next day planning and worrying before I get in bed
orange juice mixed with a little sea salt before bed and if you wake up (there's a science behind it)

they say stop eating early. but i can't sleep on an empty stomach otherwise i'll wake up and binge

when i dont do these things you'll find me on here posting at 4am

These r awesome! I've never heard of the orange juice one, I'm going to try it. I'm a late night snacker too. I feel like after eating healthy all the time, I'm always hungry. At night when I'm about to go to bed, I've started drinking 24 ounces of water, at first I had to pee a lot, but it went away. My stomach muscles started showing a lot more too. Oh and I stopped smoking weed right before bed

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:49am
Originally posted by coconess coconess wrote:

i can't not eat 2 hours before bed i don't think.. and I'm not good with daily plans 

sometimes i have sleeping issues but i havent taken a prescription sleeping aid longer than like a week consistently in years..  

try some natural herb remedies if you havent already… there are lots 

Join my damn challenge and tell us ur plan lol

Posted By: SoutherNtellect
Date Posted: Feb 07 2014 at 8:51am
two positions that help relax you

Meditation Pose: The Astronaut

I learned this pose from the last" rel="nofollow - mindfulness-based cognitive therapy retreat  in May 2011. Basically, it is an inverted sitting position. But instead of lying your back against a chair, you lie on the floor with your legs supported by a chair. Put a pillow underneath your head to give your head and neck some support. Rest your hands beside you.

From the picture, it is not hard to imagine why it is called the astronaut pose. In this position, it looks like you are ready to take off for the distant stars! And is not that what happen during meditation when thoughts fade in and out of our consciousness like stars in the night sky?

This is an especially soothing meditative posture, one that Bieklus calls a "time out for adults." "Doing this inversion will ease tension in your legs," says the yoga instructor, who recommends the pose or anyone who's active on their feet all day or may have over done it at the gym. Turn your hips toward the wall and kick your legs up and lean rest them vertically against it. "People who have a hard time meditating may find this as an easier way to clear their minds," Bieklus adds. Tight hips? Put a pillow under your seat to ease any discomfort.

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:52am

Is your insomnia down to what you are eating? Food tips for better quality sleep

Your diet makes all the difference between a good night’s sleep and a bad one. Just a few changes could give you better quality shuteye..

How did you sleep last night – tossing and turning restlessly in the small hours? Well yesterday’s dinner, or even breakfast, could be to blame for your bleary eyes today.

Scientists have found that our diet directly affects how well we sleep – and the resulting advice is nowhere near as obvious as simply avoiding that extra coffee before bedtime.

A study published in the journal Appetite found big differences in the diets of people who slept the longest number of hours compared with those snoozing for the least.

Those who slept less than five hours drank less water, took in less vitamin C, had less selenium, which is found in nuts, meat and shellfish, but ate more green, leafy vegetables.

Longer sleep was associated with consuming more carbohydrates, less choline, which is found in eggs and fatty meats, and less chocolate and tea.

Sweeter dreams

Nutritionist Linda Foster says: “It makes perfect sense that our diet can affect our sleep quality.

“Some foods such as bananas contain high levels of tryptophan, an amino acid that makes you sleepy, so they can be a great help in combating insomnia.

“From a medical standpoint, we know that deficiencies of key minerals such as calcium and magnesium are linked to certain sleep disorders.”

And while everyone knows that eating a large meal before bed is a bad idea if you want a good night’s kip, scientists have now pinpointed that avoiding food for three hours before bed is optimum, as it lets your body go into wind-down mode and release the sleep-promoting hormone melatonin.

Research also dispelled the old wives’ tale that eating cheese at night can keep you awake or trigger bad dreams.

In fact, in one study, three-quarters of volunteers who were fed a 20g piece of cheese every night before bed reported that they slept very well.

So if sleep has been hard to come by of late and medical causes have been ruled out, it’s well worth taking a long, hard look at your diet.

The food-sleep cycle

In the last few years, the link between what we eat and our sleep patterns has emerged as an important piece in the obesity puzzle.

Not only can the right food aid sleep, it works the other way too – better sleep promotes weight loss.

Lack of sleep, however, has been found to stimulate production of hunger hormone ghrelin, which makes us overeat.

Evidence shows that the more sleep you get, the fewer calories you eat the next day.

A German study last year showed that after just one night of disruption, volunteers were less energetic and used fewer calories, but were hungrier and ate more – a recipe for weight gain.

This means eating the right foods for a better night’s sleep is a win-win solution.

It will help you sleep, which in turn should keep you trim. So can you eat your way to sounder sleep?

Healthy diet cured my insomnia

Better sleeper: Joanna Salzmann
Joanna Salzmann, 37, a chemist from South London, is married with a son, 18 months

I’ve suffered with sleep problems for the last 10 years but doctors have never been able to pinpoint the cause. I can’t count the number of times I’ve lain awake at 3am, desperate for sleep.

I’ve tried everything from the herb valerian, to jogging at lunch and buying a blackout blind, but nothing helped.

Then last year a friend told me she’d been getting the best sleep of her life since improving her diet to train for a charity run. She’d been eating wholemeal carbs, fish, fruit and veg and had ditched tea, coffee and alcohol.

This struck a chord with me as my food habits were pretty bad – I relied on tea and chocolate to get me through a busy day at work, skipped lunch, then tucked into a ready meal and a few glasses of wine around 10pm.

So I overhauled my diet, starting the day with porridge, snacking on nuts and fruit, drinking peppermint tea and having a carb-rich dinner such as chicken with rice or pasta dinner no later than 7pm. I also banned wine for a month.

After two weeks, I couldn’t believe the difference. I was falling asleep within 15 minutes of going to bed.

I also stopped waking in the early hours, slept soundly all night and actually woke feeling refreshed the next morning.

I now stick to my healthier diet most of the time. I still can’t believe the difference these changes have made.

Best bedtime snacks

GettyHungry at night?
The ideal pre-snooze nibbles are small enough that they won’t need a lot of digestion, but rich in carbs to boost sleep-inducing serotonin levels.

Good picks include:

? A bowl of porridge made with milk and a chopped banana

? Granary toast with peanut butter

? Wholemeal pitta bread with houmous

? A glass of warm milk

Top 10 sleep tight tricks

1 Eat little and often

Having something nutritious every few hours helps your body and brain maintain the right balance of hormones and neurotransmitters, essential for falling – and staying – asleep at night. Rather than large meals with gaps in between, aim for six mini meals a day.

If you go to bed hungry, your body’s innate biological need for food will send signals to keep you awake to find subsistence – a survival throwback to our cavemen days when food was scarce. So a small snack is better than nothing.

2 Eat early

Avoid eating your evening meal any later than three hours before bed, as this will optimise your blood sugar and melatonin levels.

Eating a big meal increases the blood flow to your digestive tract, causing your stomach to secrete more gastric acid and making your intestinal muscles work harder. This stimulates your body’s metabolic systems at the very time when you want them to be slowing down.

Some studies even suggest that eating too close to bedtime, or very late at night when you’d normally be sleeping, may throw your body’s internal clock into confusion and lead to overeating and weight gain.

Avoiding large late meals also reduces reflux, when stomach acids rise up into the oesophagus, which can be a serious sleep disrupter. Indeed, US research suggests that that up to 25% of people who report bad sleep without a diagnosed cause actually have acid reflux without realising it.

3 Go bananas

Have a banana – ideally in the second half of the day.

This sleep wonder fruit is packed with potassium and magnesium, nutrients that double as natural muscle relaxants.

Plus, they contain the sleep-inducing amino acid tryptophan, which ultimately turns into serotonin and melatonin in the brain.

Serotonin is a natural chemical that promotes relaxation, while melatonin is the hormone that promotes sleepiness.

4 Have a carb-rich dinner

A recent study at The University of Sydney, Australia, found that people who ate rice before bedtime fell asleep faster than those who didn’t as rice is rich in sugars, which increase production of tryptophan, the amino acid that makes you sleepy.

Bread, pasta and cereal can have the same effect.

5 Avoid fatty meals

Not only will greasy takeaways scupper your diet, they’re a recipe for sleep disaster.

Research suggests people who have fatty meals in the evening clock fewer hours of total sleep than those who don’t, so stick to lean meat and plenty of veg.

6 But don’t crash-diet

If you’re eating fewer than 1,200 calories a day, as many diets recommend, there’s a good chance you’re missing out on key nutrients, which can seriously affect your sleep.

Low levels of calcium, from dairy products, and magnesium, which is found in green veg and nuts, are linked to poor sleep, as both are natural relaxants.

Low iron can trigger restless leg syndrome symptoms in which twitching leg movements disrupt your sleep.

A deficiency in the B vitamin, folic acid, found in wholegrains and green leafy veg, may also lead to insomnia.

People who don’t get much vitamin C – in fruit and veg – or selenium from nuts, meat and fish have been shown to sleep for fewer hours.

The answer? Follow a healthy, varied diet rich in fruit and veg, wholegrains, low-fat dairy, nuts, fish and lean red meat to ensure a good supply of vital nutrients.

7 Lay off the booze

Initially drinking induces sleep, but if you indulge in more than one or two small drinks you’re in for a fragmented night.

One recent study showed alcohol increased slow-wave deep sleep in the first half of the night, but increased sleep disruptions in the second half – thus wiping out all the earlier benefits!

8 Watch the salt

Processed foods such as ready meals and even many breads and soups contain a lot of sodium, which can interrupt sleep by raising your blood pressure and dehydrating you.

9 Drink plenty of water

Research shows the more hydrated you are, the more hours kip you get.

Aim to drink around six to eight glasses of water a day.

But if getting up for the loo disrupts your sleep, avoid liquids for three hours before bedtime.

10 Skip coffee

People often stop drinking coffee at lunchtime, but experiments shows that caffeine stays in your system for up to 12 hours – an 11am latte could linger until 11pm.

Avoiding caffeine for one day, on the other hand, can improve sleep quality that night, according to a study in the Journal of Clinical Nursing.

Even chocolate and tea, which contain the stimulant theobromine, have been shown to disrupt sleep and may be best avoided

Posted By: SoutherNtellect
Date Posted: Feb 07 2014 at 8:53am
Originally posted by creole booty creole booty wrote:

Originally posted by SoutherNtellect SoutherNtellect wrote:

i take a prescription sleep aid but things that help

white noise. i have 2 apps and bose noise canceling head phones  (not a good idea if you live alone cuz you won't hear sh1t)
meditation" rel="nofollow -
i only get in my bed when it's time to sleep
do all my next day planning and worrying before I get in bed
orange juice mixed with a little sea salt before bed and if you wake up (there's a science behind it)

they say stop eating early. but i can't sleep on an empty stomach otherwise i'll wake up and binge

when i dont do these things you'll find me on here posting at 4am

These r awesome! I've never heard of the orange juice one, I'm going to try it. I'm a late night snacker too. I feel like after eating healthy all the time, I'm always hungry. At night when I'm about to go to bed, I've started drinking 24 ounces of water, at first I had to pee a lot, but it went away. My stomach muscles started showing a lot more too. Oh and I stopped smoking weed right before bed

someone told my mom about it and it helped her insomnia tremendously. she had me look up the science and it has something to do with replenishing glucose while you sleep. i'll have to find it. but it has worked for me as well.

oh um, no alcohol to get you to sleep. you're passing out, not sleeping 

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:55am
That's exactly y I started this challenge. I had a Heineken with my man and his friend last night and couldn't sleep at all. I hit a car this morning. Luckily it didn't cause any damage, but...yeah.

Posted By: creole booty
Date Posted: Feb 07 2014 at 8:58am
Bedroom Cause of Insomnia

Your very own bedroom — the place you spend one third of your life — could be a major cause of insomnia. Here is a list of the common bedroom-environment sleep-busters.
Too much light or not enough light in the room?

Most people are not aware of the profound effect light–both natural and artificial–has on our circadian rhythms and the sleep/wake cycle.
If your bedroom doesn’t block out enough light streaming in through the windows–either natural light from early morning or artificial light from outdoors–it could be one cause of insomnia that you can treat very simply with light-blocking drapes.

Ah, yes, noise… possibly the number-one environmental cause of insomnia, and maybe even the most irritating and annoying one. Neighbors? Dogs? Helicopters? Parties down the block? Traffic? Early morning construction? Late-night band practice down the street?
If you are bothered by noise, and especially if you are sensitive to noise and about to split your seams and break a few windows over it… I’ll discuss some of options for relief in the articles below.
Temperature fluctuations?

Is your bedroom too cold or too hot at night, or does the temperature swing from one extreme to another? This is common with centralized systems (especially old ones, like mine). Poor temperature control could be a contributing cause of insomnia that you can look into.
Portable heaters and air conditioners have become much better–and cheaper–lately. I have a very quiet and effective one in my own bedroom for those endless hot, sticky summer nights.
Poor mattress?

If your sagging, lumpy old mattress ranks high on your list of possible insomnia causes, you really can’t afford NOT to buy a better mattress. Save money on something else, but please give yourself the comfort you need for peaceful sleep. (Find out if buying a mattress is something you need to seriously consider at this site.)
Wake-ups by children and pets?

If you’re a brand new parent, forget about getting full sleep for a while. But if you also find it difficult to get back to sleep in between waking up to tend to your baby, as so many parents do… there is still help for the insomnia caused by your bundles of joy!
Bed-partner issues?

That person sharing your bed… hogging blankets, shaking the bed, snoring, watching TV when you’re trying to sleep… might be the ideal mate and loving companion during the day, but at night, it’s a whole different story.
Sharing a bed peacefully with someone may require patience, compromise, good humor and… what about separate beds? Some couples have found it a reasonable solution.
Allergens, dust, air quality problems?

Your bedroom is your sanctuary and comfort is a must for sleeping. So if allergies are a main cause of insomnia for you, it’s worth every penny you spend to improve the air quality in your bedroom.
There are lots of effective and affordable air filters on the market now that can clean the air in an entire bedroom in a couple hours. You should not have to suffer from indoor air quality issues.
Using your bedroom as corporate headquarters?

Sleep experts like to advise people to use their bedrooms only for sleep and sex, meaning NOT for work, TV watching, video gaming, conference calls, treadmill running, and other fun activities. This is supposed to set up a conditioned behavioral pattern that helps the mind unwind and tune out stimulation when you enter the room where you sleep. And while you probably think, “Yeah, right” it’s good advice because it works. Environmental cues can be very powerful.
But some people use their bedrooms as the home office because they have no other place to do business. And others use it for exercise or entertainment because they have limited space. There are ways to keep your work activities separate from your sleeping. Some involve physical separations, like covers and screens, but most will inevitably involve a bit of self discipline and determination to keep a wall of separation between sleep and work/play. I’ll be exploring this in more detail shortly.
I think we’ve covered each important bedroom cause of insomnia. If any of these resonate with you, check out the insomnia articles below.
Related posts you may find interesting...

Posted By: creole booty
Date Posted: Feb 07 2014 at 9:02am

The agony of sleeping together when you have insomnia (and my Ozzie and Harriet solution)

"Life with an insomniac" by: Anita Dalton – CC BY 2.0
This post is about sleeping together. GAUCHE! Except, I mean, actual sleeping. As in closing your eyes, turning off your brain, allowing the worries of the day to melt into tiny, infinitesimal oil slicks on the calm sea of your beatific self-possession. Oblivion sneaks over you like the smell of a fart in a conference room, and before you know it you're flying to Magnolia Bakery for red velvet cupcakes in the TARDIS with Joseph Gordon-Levitt until, precisely eight hours later, you awake to the sound of early morning songbirds outside your window like a goddamn Disney princess.
Seriously, those people.
I'm an insomniac. Not in the cool way. I'm not staying up because I'm punk and badass, or my thoughts are too deep to be constrained to your bourgeois daylight hours. I'm talking about the kind of insomnia that sees me refreshing websites that don't update at night, over and over, because I am too tired to concentrate enough to navigate to actual content. The kind of insomnia that can play Tetris for seven straight hours and never get past level ten. The kind where I've occasionally laid in bed actually crying because I want to sleep so, so badly.
This is my whole life, basically — certainly my life past puberty. When I took my GREs I hadn't slept in three days. I got the scores back and literally didn't even know I had taken the test, which was awesome because I drove to it. I have ground most of the enamel off my teeth because the mouthguard my dentist gave me keeps me awake. Everything keeps me awake. When the cat drinks from her bowl in the kitchen, the sound of her tongue keeps me awake in the bedroom.
And now I have a fiance.
Ozzie and Harriet beds: The aftermath of sleeping separately
This is in response to the insomniac post. I saw a few comments like, "Separate beds will help. Separate rooms would probably help even more."... [more]
If Disney had made a princess movie starring a 6'4" tattooed guy with a beard and glasses and enough muscle to pick up a couch with one hand, that princess would sleep the way my fiance does. When he has to fly at 5am, he'll say things like, "Well, we should leave the house at 3am, so I'm going to go to bed at 7:30 tonight so I have enough sleep." Then he puts his dinner dish in the sink, brushes his teeth, packs his suitcase, lays down in bed and actually does it. I've never seen him take more than five minutes to fall asleep — and I've had ample opportunity, as we've lived together for two years and in that time I've never once fallen asleep before him.
He's not a perfect sleeper (he's occasionally sleepwalked, and sleeps very lightly) but every time he wakes up he just falls right back to sleep. It's enraging enough to make me occasionally — usually around 5am when I'm just sitting in bed waiting for his alarm to go off — wonder if he'd nod off so easily with a mouthful of fist. (Spoiler alert: I've never actually punched him, but I think the answer would be yes.)
Being an insomniac is bad enough. Being an insomniac in love with a good sleeper is its own special kind of torture. Here's a nightly schedule:
10:30. Fiance, who works an early schedule, goes to bed. I go in with him for cuddling, because I want him to at least associate some positive thoughts with me and bed, and we both know what's coming.
10:35. Fiance falls asleep. I do the routine; make sure his blankets are good, refill his water glass, turn off the radio. That sounds '50s housewife, yes, but I know if I don't the guilt later will be enough to keep me awake even more.
10:40. My night life begins. The first three hours are me trying to tire myself out. I do mentally taxing activities — writing, video games, money management, a fair amount of wedding planning. I try to make schedules and get a little ahead on work so my anxiety will have fewer anchorages to latch onto later.
2am. I start trying to wind myself down with Sleep Literature tricks — yoga, directed thinking, breathing exercises.
3:30. The tricks haven't worked, and I've thought of at least four things I still need to do. I figure, why not do them now, since I'll just obsess about them anyway?
4am. Go to bed. Fiance is woken up by: me opening the door, me opening the pajama drawer, me getting into bed, every microscopic motion I make once I'm in bed. Some of the wakings are accompanied by him getting more blankets or getting a drink, which means he's awake longer and I feel bad. Sometimes they're accompanied by him asking sleepily, "You need anything, babe?" which just stab me in the heart already, why don't you.
4:30am. Sleeping in here isn't happening; I've been lying as stiff as a cadaver listening to his breathing with my teeth gradually turning into cornmeal. Either I stay in this position, my muscles freezing in shape, for another hour until his alarm goes off, or I go lay on the futon. Most nights I go lay on the futon.
Sometime during the next day. Him to me: "Hey babe, I'm sorry if I wasn't much fun to sleep next to last night. What can I do? I hate seeing you sleeping out on the futon." And then my heart breaks forever.
Recently, I've gotten a job that gives me proper benefits, and as it turns out, we live in a region with a few really good sleep specialization centers. So I'm finally biting the bullet and getting some tests done — probably an MRI and I might sleep for a few nights in a university basement with Science Pads glued to my head. But gradually I've been wanting one solution more than anything else, even more than strong drugs (which is saying something, because I really want strong drugs): Separate beds, like Ozzie and Harriet.
I get my own blankets, I don't have to feel like every time I roll over I'm ruining his sleep, and we get to be in the same room every night in touching distance.
I finally sat the fiance down and discussed it with him. I had no idea how he'd react — I mean, how weird is that? This is literally a piece of furniture that is not made for adults. We would have to buy children's beds and probably decoupage over the vinyl Buzz Lightyear decals with pages from Dwell. Plus, there's the rejection factor. What if he thought I meant I didn't want to sleep with him, you know, in the Biblical sense, anymore? What if he thought it meant I was subconsciously disgusted by him? What if it made him resent me? What if this was the death knell that would be the end of all our joy, and I'd spend the rest of my life alone on my tiny twin bed, looking across the nightstand at what might have been?
His response? "Oh man, could we maybe get bunk beds? That'd be SWEET!"
I love this man. And I guess this will work out.

Posted By: creole booty
Date Posted: Feb 07 2014 at 9:04am

Relationships and insomnia

His snoring, snuggling and shifting are keeping you up all night. Follow these strategies to get your rest without getting rid of him.

When it comes to quality shut-eye, research has shown that women are the sleepless sex. They tend to have a harder time falling asleep than men and are more easily startled or jostled awake. Despite this, more women than men claim they're loath to give up spending the night at their partner's side. Here are the most common co-sleeping issues women have, and how to solve them.

"It drives me crazy how he falls asleep as soon as his head hits the pillow."
"Men can fall asleep faster, almost anywhere, and have fewer complaints about the quality of their sleep," says John Dittami, an Austria-based sleep researcher and co-author of the recent book "Sleeping Better Together." One possible explanation has to do with sex hormones, which affect how long we sleep overall and the amount of time we spend in each stage. Women's levels of estrogen and progesterone tend to fluctuate, especially during menstruation, pregnancy and menopause. Dittami says it's important for each member of a couple to focus on his or her own go-to-sleep routines. If yours involves reading in bed, look for a gooseneck light with a focused, just-strong-enough beam, because even a small amount of diffuse light can disrupt your partner, according to Dittami. Leave the iPad and laptop, with their sleep-inhibiting blue glow, in the other room. Because sleeping men tend to be less sensitive to movement, Dittami says you don't need to worry about waking him when you climb into bed.

"His snuggling -- while sweet -- makes it hard for me to fall asleep."
While researching their book, Dittami and his co-authors found that for couples, spending time together in bed (talking, touching, snuggling) is an extremely important aspect of a relationship. But most of us try to combine this together time with sleeping time, and that's where things get tricky. "Sleeping is an individual thing. It's not a duet," Dittami says. He advises separating the two phases of the night and setting aside time for pillow talk or cuddling (or both at once) before you move to opposite sides of the mattress. "We have this Hollywood idea where the couple goes to bed at the exact same time, with the woman falling asleep snuggled under the arm of the male," Dittami says. Not only does this rarely happen in real life, but, he points out, few women would be comfortable with their neck cramping in their partner's armpit.

"He gets so warm that I feel like I'm sharing the bed with a space heater."
You aren't imagining things: Men have a higher core body temperature, which is due in part to their thyroid function and testosterone levels, says Dittami. As your own body temperature falls just before bedtime, you might enjoy cozying up next to a warm partner. But this can get uncomfortable later in the night, especially if he starts sweating. He may feel damp, and he'll be more likely to emit pheromones that can keep you up (this is not to say he stinks; we're just sensitive to certain odors when we sleep). Dittami says he's heard of female patients starting off in warm pajamas and then shedding layers as the night continues and their temperature changes. Another idea is to put a cool pillow barrier between the two of you to block some of his body heat.

"Him: one thin cotton sheet. Me: a multilayered down cocoon."
"Using one blanket for two people just isn't conductive to sleep," Dittami says. Not only will it make you hyperaware of your partner's tugs and kicks, but it will amplify the heat. Dittami says that in Europe it's common for couples to use separate covers in bed. In fact, this is what he's found to work for him and his wife. Each has their own layered tiramisu of blankets. "It works like a peace treaty," he says.

"His tossing and turning feels like a mini-earthquake."
Men and women move about the same amount in bed, but women are more sensitive to their partner's movements. Even if he doesn't flop into bed "like a sumo wrestler" (as one woman described her husband's nightly ritual), his sudden movements may wake you. "Sleep gates," as researchers call them, tend to come up every 90 minutes or so, and that's when we're more susceptible to being yanked awake. If your partner happens to do something noisy, startling or disruptive during this time, and especially if it lasts longer than a minute or two, you may find yourself staring at the ceiling (or at him) in frustration. As mentioned, separate blankets can help, but if his jostling is a big problem, you may want to consider a new mattress -- or two of them. Sleep researchers suggest that couples invest in approximately 71 inches of mattress (which allows sleepers to stay about an arm's length away from each other, says Dittami); American king sizes are 76 inches. Memory-foam mattresses are best for minimizing bounce, according to "Sleeping Better Together," and a split-king mattress (two long twin mattresses set side by side in the same foundation) will mean you'll barely notice each other -- but can also make it challenging when you want to get close.

"He snores/clenches his jaw/gnashes his teeth."
While these unconscious habits may be infuriating to you, they're also taking their toll on the partner who wakes up with a sore jaw or molars with hairline cracks. Persuade your nocturnal teeth-clencher or gnasher to get a mouth guard, and remind him to wear it every night (both he and his dentist will thank you). A snoring spouse can be dealt with proactively or in the heat of the moment. Dittami says people tend to snore more when falling asleep, so if you're a sound sleeper, try to get to bed ahead of him. If he starts up during the night, you probably already know that you should nudge him off his back and onto his side. Dittami says the key is to do this immediately, at first wheeze, because the longer you wait, listen and stew, the harder it will be to fall back asleep. Most people change body position every 40 minutes or so during the night, so once he's in place, Dittami suggests propping a pillow against his back to keep him from rolling over.

"He sleeps -- or pretends to -- through wailing kids, mystery crashes and potential burglars, so I'm always the one who has to get up and investigate."
A British study ranking the sounds most likely to wake people found that a crying baby was number one for women but didn't even break into the top 10 for men (though car alarms, howling wind and buzzing flies did). Women were also more sensitive to dripping taps and commotions outside. It helps to hear he's not faking, but that still doesn't relieve you of nighttime surveillance duty. Dittami says this issue comes up all the time with couples, but the solution falls outside his area of expertise, so we called licensed marriage and family therapist Diane Gehart, PhD. She strongly advises that you wait until the next day, when you're both alert and rational, to explain the situation and ask for your partner's help in finding a solution. One suggestion: Explain that he'll probably have better luck than you calming a fretful child because therapists like Gehart say fathers tend to get less nighttime push-back than mothers. As for the unexplained noises, keep track of what's bothering you and come up with a plan that doesn't involve sending your husband downstairs five times a night to check for intruders. Noise machines block thumping air conditioners, alarm systems provide peace of mind and a dog can act as an extra set of ears, especially if it's kept close to you. "Pet trainers have told me that it's better to put a guard dog in your home than out in the yard, where it can be distracted or tricked," Gehart says.

Posted By: creole booty
Date Posted: Feb 07 2014 at 9:06am

Sexual frustration and insomnia

Is sexual insomnia the reason behind your sleepless nights? It may comfort you to know that you are not alone. This commonly misunderstood syndrome affects millions of American housewives.
Sexual frustration drives women to heavy use of tobacco, liquor and tranquilizers. Sleeping pills are not always the best cure. Donot work yourself into a state of mental frenzy worrying about the hard days work that lies ahead. If you have been lying awake all these years don't let that infuriate you. The solution could lie elsewhere than you think.

Does your partner satiate you physically? Or do you simply feel nervous and more wide awake than when you first lay down. Erotic frustration is one of the common causes for insomnia. Unsatisfied sexual desires pro­duce restlessness.

The best way is to develop openness on your physical needs and maintain dialogue with your partner. It is ok to discuss your fantasies with your partner. Don't expect him to always read your mind.

Be proactive and surprise him with a new lingerie or wearing your favorite perfume. Be creative and maintain freshness in your sex life. Try not to bring stresses from your office or your kids into the bedroom.

In fact, during the war cigarettes were urged upon the men in service in part be­cause smokers seem to lose some of their sexual ardor. Nowadays, the heavy smokers are also likely to be low in erotic desire and become prematurely impotent.

Many platonic husbands are in the 40 to 50 age brac­kets. Yet their older brothers were not impotent. A lot of platonic men were heavy smokers whereas the virile males were not.

Many unmarried folks likewise lie awake at night, fretting and worrying over the matter of auto erotic practices. But some insomnia is simply due to tension and apprehension based on problems' of the office or fac­tory. In any case of insomnia, how­ever, it is not smart to clobber your brain into unconsciousness with chemical clubs called sleeping pills or tranquilizers.

The main purpose of sleep, anyway, is to rest your heart. And your heart gets its relief by the very fact your body is in the hori­zontal plane when you are in bed, even though you are still awake.

And the very best pre-sleep ritual is to contemplate eternal verities. In short, think about God. Head a few verses in your Bible. Consider why you are down here in this earthly classroom in God's Cosmic School

Posted By: creole booty
Date Posted: Feb 07 2014 at 9:07am
I don't necessarily agree with everything, but its stuff to consider

Posted By: creole booty
Date Posted: Feb 07 2014 at 9:09am

Cannabis and sleep

I often encounter patients who report that they regularly use cannabis – for sleep. Many swear by its ability to help them relax and fall into a deep restful sleep. Because most psychoactive drugs, including many that are prescribed as sleeping medication, actually degrade the quality of sleep; this is a bit difficult to believe.
Mental health clinicians are aware that many psychiatric patients use cannabis. It also appears that many patients suffering with insomnia also use it. Although it remains illegal and many people are arrested for possession annually, it does not seem that anyone wanting to use it has difficulty obtaining it and more states are providing for medicinal use of it. Connecticut is the most recent state to decriminalize possession of small amounts of cannabis and to provide for medical marijuana.

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This is a timely issue as there are two states that have ballot initiatives for today that could result in legalization of medical marijuana (Massachusetts and Arkansas) and two others (Washington and Colorado) will be considering essentially legalizing adult possession with regulation and taxation similar to that used with alcohol. This could lead to further conflict between state and federal law enforcement.

Cannabis has been used for thousands of years for its psychoactive and purported medicinal qualities. Cannabis has often been classified as a hallucinogen and regarded as a minor psychedelic although more recently it is being seen as a unique and complex drug with many different effects, some of which may be of medical value. It can be classified in a number of ways such as a hallucinogen, a psychedelic, or as a drug that causes an altered state of consciousness with mild euphoria, relaxation, perceptual alterations and enhanced sensory experiences (see references below). It can also cause distressing and unpleasant effects as well, such as intense anxiety that is often described as “paranoia”.

Culturally, cannabis has had a somewhat different role in society than other drugs that may be abused, often being associated with the counterculture or the subculture represented in movies such as “Up in Smoke”, “The Pineapple Express” or any of the Harold and Kumar movies. In recent years research has been increasing with regard to psychedelics and related drugs such as ketamine for the first time since the early 1970s. Research regarding psychedelics and marijuana is being spearheaded by organizations such as MAPS (Multidisciplinary Association for Psychedelic Studies), and new knowledge about the potential therapeutic uses of these agents is increasing.

But what evidence do we have regarding cannabis and its effects on sleep? Not much. Most of the research on cannabis and sleep was conducted in the 1970s and is discussed below. Currently research on the medicinal use of cannabis is restricted due to the legal status of marijuana.

As it turns out cannabis is an exceedingly complex drug preparation and its effects depend on the variety of the plant, the composition of the chemicals in any given sample, the route of administration, the setting in which it is used and the psychological set of the user.

Cannabis is a plant with three different strains that reportedly have different psychoactive characteristics depending on the specific chemical make up of the plants. Cannabis sativa is generally the most commonly used strain and is considered the most psychoactive. In recent years selective breeding in both the underground production system and by those working in the medical marijuana field has modified it to increase its psychoactivity or enhance various putative medicinal effects. For example, some samples may be extremely psychedelic while are others are more sedating.

These drug effects are caused by the action of chemicals known as cannabinoids that activate cannabinoid receptors in the central nervous system. The primary cannabinoids responsible for the characteristic psychological effects of marijuana are THC (tetrahydocannabinol) and CBD (cannabidiol). THC is the only cannabinoid found in marijuana that has direct psychological effects but its effects may be modified by the action of cannabidiol and perhaps other cannabinoids as well. In small doses THC tends to be a sedative, in moderate doses to be a stimulant, in large doses it is psychedelic, and in very large doses may cause psychotic-like symptoms.

While cannabis is sometimes eaten in foods such as brownies, it is most often smoked. This allows users to more carefully titrate the dose by checking the subjective effects before taking another puff. Medical marijuana patients are now using vaporizers to absorb THC while avoiding the inhalation of smoke. Eating marijuana may result in extremely powerful effects that become apparent only some time after consumption with no way of reducing the dose. The setting in which it is used will also affect the user’s experience. A quiet and supportive environment is less likely to result in anxiety. It should also be noted that some people are much more sensitive to the effects of cannabis and may have strong reactions to even fairly small doses.

As noted above, although the psychoactive effects of cannabis are primarily due to THC, the effects of using complex plant material is not the same as if pure THC were to be used alone. THC can cause anxiety reactions but higher concentrations of cannabidiol may be effective in decreasing this effect by increasing relaxation. To date two receptors for cannabinoids have been found. CB1receptors are primarily located in the central nervous system and CB2 receptors are primarily found in the periphery of the body, especially in the immune system. CB1 receptors are located in diverse areas of the brain and are activated by endocannabinoids that are produced naturally in the nervous system and function to regulate various nervous system processes.

Interestingly, CB receptors do not function in the standard way that we were taught neurons work in our high school and college biology classes. In the standard model, a pre-synaptic cell releases a chemical called a neurotransmitter that crosses the gap (synapse) between the cells and affects the downstream (postsynaptic) cell by changing the probability that the downstream cell will fire (depolarize). Some neurotransmitters such as dopamine and serotonin have modulating effects on downstream neurons. Other neurotransmitters are either excitatory and increase the probability that downstream cells will fire or inhibitory and decrease the probability of firing. The primary inhibitory neurotransmitter in the central nervous system is GABA and a primary excitatory neurotransmitter is glutamate. Cells affected by GABA are targeted by the major prescription sleeping medications and this is how they work to produce drowsiness.

Endocannabinoids, however, act on CB1 receptors through a process known as retrograde signaling. In other words, it is the postsynaptic cell that releases the cannabinoid that travels against the usual flow of neurotransmitters and affects the pre-synaptic cell. This allows postsynaptic cells to control incoming activity. If pre-synaptic cells are releasing GABA, endocannabinoids will decrease their output thus increasing the excitability of the postsynaptic cell. If the pre-synaptic cells are releasing gultamate the effect will be to decrease excitability of the postsynaptic cell.

THC is an exogenous plant derived cannabinoid that affects the functioning of the CB1 and CB2 receptors. THC’s psychoactive effects are produced by its interaction with the CB1 receptors. The complex possibilities presented by the way in which it can increase or decrease excitation gives some indication of how complex its effects can be, especially given that CB1 receptors are widespread throughout the central nervous system. THC is a unique, naturally occurring drug that causes its psychoactive effects in a much different fashion than the classical psychedelics such as LSD and DMT that are 5HT 2A (serotonin subtype) receptor agonists.

Many sleeping medications, such as the benzodiazepines, convert deep sleep into lighter sleep, so that while the total amount of sleep may be modestly increased, it may not be of optimal quality. Certainly anyone who has used alcohol to help sleep knows that in the long run, it really doesn’t. In fact, while alcohol initially can make you drowsy and even increases deep sleep, it later causes sleep to be light and fragmented. People who have had the misfortune of over-indulging in alcoholic beverages and have awakened with a terrible hangover know this all too well. However sleepy the hung over person feels, it is impossible to get comfortable and fall back asleep. This is why, for purposes of good sleep hygiene, we recommend limiting daily intake of alcohol to no more than 1 or 2 standard doses (4 – 6 oz of wine, 12 oz of beer or 1.5 oz of liquor) and not drinking after dinner so that the alcohol has time to get out of your system before trying to sleep.

The studies on cannabis and sleep that were conducted in the 1970’s (see Roehrs and Roth, 2011), give some information about the possible affects of cannabis on sleep. Low doses of THC (4 to 20 mg) mildly decreased REM sleep in both regular users and nonusers. Interestingly, deep sleep was increased when cannabis was initially used but this effect disappeared after repeated use. With high doses of THC (50 to 210 mg) REM sleep was decreased in both regular users and nonusers. Total sleep time was not affected but deep sleep was decreased. When THC was stopped some rebound in REM sleep was found with reduced sleep time and increased time to fall asleep.

Some people do have withdrawal symptoms when stopping prolonged and heavy use of cannabis and this can adversely affect sleep.

Clearly, many people are using cannabis as a sleeping agent and further research is needed, if a way can be found to do this despite the current legal difficulties to conducting marijuana research. Whether or not cannabis use helps or hurts sleep is not clear from the limited evidence reviewed above. Some advocates believe that it can be very beneficial but at this point, I think the best advice is that natural sleep remains the most optimal. It’s best to use any sleeping medication, whether prescribed, OTC, or obtained from joints, brownies, or bongs, as little as possible.

Posted By: coconess
Date Posted: Feb 07 2014 at 9:17am
i didnt read all of it but i saw tryptophan mentioned with snacking on bananas.. its very important for them neurotransmitters and things up there (the brain)

if you think depression is part of your insomnia.. id (i don't though lol) def start taking tryptophan/5htp.. couldn't hurt.. it'll increase serotonin. 
most foods don't have much anymore (unless organic)

Posted By: creole booty
Date Posted: Feb 07 2014 at 9:23am
My insomnia is anxiety and alcohol related. Most days I'm fine, but some days I feel like I'm going to b 40 in a week and I need to prepare for it every second of my life.

I'm 27.

Bananas as a night time snack sounds great. My baby loves bananas, she'll enjoy that.

Posted By: creole booty
Date Posted: Feb 07 2014 at 9:26am
I reduced my drinking to only 2 nights a week. On those nights I only have a beer, 4 oz glass of wine, or a triple shot of vodka. To me, that seems like not a lot, but it still causes insomnia. Maybe if I move my time frame for the drinks back, I'll b able to sleep. I thought drinking water would help, but it didn't.

Posted By: creole booty
Date Posted: Feb 07 2014 at 9:30am

Alcohol and insomnia

Alcohol and Sleep
Alcohol Alert From NIAAA

The average adult sleeps 7.5 to 8 hours every night. Although the function of sleep is unknown, abundant evidence demonstrates that lack of sleep can have serious consequences, including increased risk of depressive disorders, impaired breathing, and heart disease. In addition, excessive daytime sleepiness resulting from sleep disturbance is associated with memory deficits, impaired social and occupational function, and car crashes (1,2).

sleep disorders by disrupting the sequence and duration of sleep states and by altering total sleep time as well as the time required to fall asleep (i.e., sleep latency).

This Alcohol Alert explores the effects of alcohol consumption on sleep patterns, the potential health consequences of alcohol consumption combined with disturbed sleep, and the risk for relapse in those with alcoholism who fail to recover normal sleep patterns.

Sleep Structure, Onset, and Arousal

Before discussing alcohol's effects on sleep, it is helpful to summarize some basic features of normal sleep. A person goes through two alternating states of sleep, characterized in part by different types of brain electrical activity (i.e., brain waves). These states are called slow wave sleep (SWS), because in this type of sleep the brain waves are very slow, and rapid eye movement (REM) sleep, in which the eyes undergo rapid movements although the person remains asleep.

Most sleep is the deep, restful SWS. REM sleep occurs periodically, occupying about 25 percent of sleep time in the young adult. Episodes of REM normally recur about every 90 minutes and last 5 to 30 minutes. REM sleep is less restful than SWS and is usually associated with dreaming. Although its function is unknown, REM appears to be essential to health. In rats, deprivation of REM sleep can lead to death within a few weeks (3). In addition, a transitional stage of light sleep occurs at intervals throughout the sleep period (4).

Sleep was formerly attributed to decreased activity of brain systems that maintain wakefulness. More recent data indicate that sleep, like consciousness, is an active process. Sleep is controlled largely by nerve centers in the lower brain stem, where the base of the brain joins the spinal cord. Some of these nerve cells produce serotonin, a chemical messenger associated with sleep onset (5) and with the regulation of SWS. Certain other nerve cells produce norepinephrine, which helps regulate REM sleep and facilitates arousal (6). The exact roles and interactions of these and other chemical messengers in orchestrating sleep patterns are not known (6). Significantly, however, alcohol consumption affects the function of these and other chemical messengers that appear to influence sleep.

Alcohol and Sleep in Those Without Alcoholism

Alcohol consumed at bedtime, after an initial stimulating effect, may decrease the time required to fall asleep. Because of alcohol's sedating effect, many people with insomnia consume alcohol to promote sleep. However, alcohol consumed within an hour of bedtime appears to disrupt the second half of the sleep period (7). The subject may sleep fitfully during the second half of sleep, awakening from dreams and returning to sleep with difficulty. With continued consumption just before bedtime, alcohol's sleep-inducing effect may decrease, while its disruptive effects continue or increase (8). This sleep disruption may lead to daytime fatigue and sleepiness. The elderly are at particular risk, because they achieve higher levels of alcohol in the blood and brain than do younger persons after consuming an equivalent dose. Bedtime alcohol consumption among older persons may lead to unsteadiness if walking is attempted during the night, with increased risk of falls and injuries (3).

Alcoholic beverages are often consumed in the late afternoon (e.g., at "happy hour" or with dinner) without further consumption before bedtime. Studies show that a moderate dose1 of alcohol consumed as much as 6 hours before bedtime can increase wakefulness during the second half of sleep. By the time this effect occurs, the dose of alcohol consumed earlier has already been eliminated from the body, suggesting a relatively long-lasting change in the body's mechanisms of sleep regulation (7,8).

The adverse effects of sleep deprivation are increased following alcohol consumption. Subjects administered low doses of alcohol following a night of reduced sleep perform poorly in a driving simulator, even with no alcohol left in the body (9,10). Reduced alertness may potentially increase alcohol's sedating effect in situations such as rotating sleep-wake schedules (e.g., shift work) and rapid travel across multiple time zones (i.e., jet lag) (9). A person may not recognize the extent of sleep disturbance that occurs under these circumstances, increasing the danger that sleepiness and alcohol consumption will co-occur.

Alcohol and Breathing Disorders

Approximately 2 to 4 percent of Americans suffer from obstructive sleep apnea (OSA), a disorder in which the upper air passage (i.e., the pharynx, located at the back of the mouth) narrows or closes during sleep (11). The resulting episode of interrupted breathing (i.e., apnea) wakens the person, who then resumes breathing and returns to sleep. Recurring episodes of apnea followed by arousal can occur hundreds of times each night, significantly reducing sleep time and resulting in daytime sleepiness. Those with alcoholism appear to be at increased risk for sleep apnea, especially if they snore (12). In addition, moderate to high doses of alcohol consumed in the evening can lead to narrowing of the air passage (13,14), causing episodes of apnea even in persons who do not otherwise exhibit symptoms of OSA. Alcohol's general depressant effects can increase the duration of periods of apnea, worsening any preexisting OSA (14).

OSA is associated with impaired performance on a driving simulator as well as with an increased rate of motor vehicle crashes in the absence of alcohol consumption (9,10). Among patients with severe OSA, alcohol consumption at a rate of two or more drinks per day is associated with a fivefold increased risk for fatigue-related traffic crashes compared with OSA patients who consume little or no alcohol (15). In addition, the combination of alcohol, OSA, and snoring increases a person's risk for heart attack, arrhythmia, stroke, and sudden death (16).

Age-Related Effects and the Impact of Drinking

Little research has been conducted on the specific effects of alcohol on sleep states among different age groups. Scher (17) investigated the effects of prenatal alcohol exposure on sleep patterns in infants. Measurements of brain electrical activity demonstrated that infants of mothers who consumed at least one drink per day during the first trimester of pregnancy exhibited sleep disruptions and increased arousal compared with infants of nondrinking women. Additional studies revealed that infants exposed to alcohol in mothers' milk fell asleep sooner but slept less overall than those who were not exposed to alcohol (18). The exact significance of these findings is unclear.

Normal aging is accompanied by a gradual decrease in SWS and an increase in nighttime wakefulness. People over 65 often awaken 20 times or more during the night, leading to sleep that is less restful and restorative (3). Age-related sleep deficiencies may encourage the use of alcohol to promote sleep, while increasing an older person's susceptibility to alcohol-related sleep disturbances (3,19). Potential sources of inconsistency among study results include different doses of alcohol employed and failure to screen out subjects with preexisting sleep disorders (3).

Effects of Alcohol on Sleep in Those With Alcoholism

Active Drinking and Withdrawal. Sleep disturbances associated with alcoholism include increased time required to fall asleep, frequent awakenings, and a decrease in subjective sleep quality associated with daytime fatigue (3). Abrupt reduction of heavy drinking can trigger alcohol withdrawal syndrome, accompanied by pronounced insomnia with marked sleep fragmentation. Decreased SWS during withdrawal may reduce the amount of restful sleep. It has been suggested that increased REM may be related to the hallucinations that sometimes occur during withdrawal. In patients with severe withdrawal, sleep may consist almost entirely of brief periods of REM interrupted by numerous awakenings (3,20).

Are your withdrawals mild, moderate or severe? Take the Alcohol Withdrawal Symptoms Quiz.
Recovery and Relapse. Despite some improvement after withdrawal subsides, sleep patterns may never return to normal in those with alcoholism, even after years of abstinence (3,21). Abstinent alcoholics tend to sleep poorly, with decreased amounts of SWS and increased nighttime wakefulness that could make sleep less restorative and contribute to daytime fatigue (22). Resumption of heavy drinking leads to increased SWS and decreased wakefulness. This apparent improvement in sleep continuity may promote relapse by contributing to the mistaken impression that alcohol consumption improves sleep (23-25). Nevertheless, as drinking continues, sleep patterns again become disrupted (3).

Researchers have attempted to predict relapse potential using measures of sleep disruption. Gillin and colleagues (26) measured REM sleep in patients admitted to a 1-month alcoholism treatment program. Higher levels of REM predicted those who relapsed within 3 months after hospital discharge in 80 percent of the patients. A review of additional research (3) concluded that those who eventually relapsed exhibited a higher proportion of REM and a lower proportion of SWS at the beginning of treatment, compared with those who remained abstinent. Although additional research is needed, these findings may facilitate early identification of patients at risk for relapse and allow clinicians to tailor their treatment programs accordingly.

Alcohol and Sleep--A Commentary by
NIAAA Director Enoch Gordis, M.D.

According to recent news reports, Americans are at risk for a variety of sleep-related health problems. Alcohol use affects sleep in a number of ways and can exacerbate these problems. Because alcohol use is widespread, it is important to understand how this use affects sleep to increase risk for illness. For example, it is popularly believed that a drink before bedtime can aid falling asleep. However, it also can disrupt normal sleep patterns, resulting in increased fatigue and physical stress to the body. Alcohol use can aggravate sleeping disorders, such as sleep apnea; those with such disorders should be cautious about alcohol use. Many nursing mothers are still regularly advised by their physicians to have a drink to promote lactation (so-called let-down reflex). Babies who receive alcohol in breast milk are known to have disrupted sleeping patterns. Because researchers do not yet know what effect this disruption has on nursing infants, physicians should reconsider this advice.
Alcoholism treatment also can be complicated by sleep problems during withdrawal and during subsequent behavioral treatment, where sleeping problems experienced by many recovering alcoholics may increase their risk for relapse. Because it is likely that alcohol may act on the same neurotransmitters involved in sleep, increased knowledge of alcohol's effects on the brain will help to promote new therapeutic techniques for alcohol-related sleep disorders and, perhaps, improve the chance for long-term sobriety.

Posted By: creole booty
Date Posted: Feb 07 2014 at 9:31am
1A standard drink is generally considered to be 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits, each drink containing approximately 0.5 ounce of alcohol. In addition, terms such as light, moderate, or heavy drinking are not used consistently by alcoholism researchers. Therefore, in each case, the terms used in this text are those of the author or authors cited.

Posted By: coconess
Date Posted: Feb 07 2014 at 9:35am
I'm the same way… i feel like I'm knockin on 30.. i have quite a few years until that will happen (not even 25 yet) but i still feel so old (don't mean to offend you). 

i think my sleeping issues are mainly from alcohol too.. and lack of vital nutrients that alcohol depleted. 
I'm slowly getting them back though.. i cut down drinking too (by how many days per week.. working on the amount.. i still feel like when i do drink, its too much).

random, but i notice that my body craves certain things after drinking.. i think it knows what nutrients are extra depleted. 

Posted By: creole booty
Date Posted: Feb 07 2014 at 2:40pm
That sounds right. Ok, so lets add no more than 2 alcohol DAYS per week to start. U can drink however much and at any time on those 2 days only. Every other day, alcohol has to b limited to this:

1 12 oz beer
6 oz of wine
1 shot

Posted By: coconess
Date Posted: Feb 07 2014 at 2:59pm
now this is a very good challenge for me.. 

it will help to have someone else. 

right now i think im at about a 2 times per week limit.. (last time was tuesday). I wont go over twice per week (at least ill try.. when things go wrong its way harder.. but im better right now.. keeping it positive). i need to really really work on how much.. 

lets go with.. no more than 
16oz of wine 
and 5 shots. 

on those 2 days.. 

eta.. actually.. i think it was last tuesday.. yea im pretty sure. 

Posted By: SoutherNtellect
Date Posted: Feb 07 2014 at 3:31pm
Was doing some research and I've been having crappy sleep because I'm going through alcohol withdrawl.
Sh1tty sleep with it. sh1tty sleep without

Posted By: coconess
Date Posted: Feb 07 2014 at 3:50pm
hmm.. interesting.. 

i think im past withdrawals. 
did you have dilated pupils southern? 

i know some ppls can last for a long time though. 

Posted By: SoutherNtellect
Date Posted: Feb 07 2014 at 3:54pm
Originally posted by coconess coconess wrote:

hmm.. interesting.. 

i think im past withdrawals. 
did you have dilated pupils southern? 

i know some ppls can last for a long time though. 

My symptoms so far are depression, fatigue, insomnia, and raised blood pressure. This is day 3
No tremors, hallucinations, seizures, or dilated pupils

Also I have incredible thirst and alcohol cravings. No appetite

Posted By: coconess
Date Posted: Feb 07 2014 at 4:05pm
oh ok. 

i had dilated pupils for some days.. 
and i think some hot/cold flashes.. my trouble sleeping (seriously) only lasted like 2 or 3 days.. 

its interesting how different it can be for diff ppl.. 

i think only like severe/real alcoholics get the seizures/tremors 

Posted By: creole booty
Date Posted: Feb 08 2014 at 12:10am
Look at all these Americans awake

I'm about to try sex

Posted By: creole booty
Date Posted: Feb 08 2014 at 12:12am
Took too long doing bio ethics paper. I had to work 9 hours today. Then I came home and heated up yesterday's dinner (slow cooker pork roast with veggies and rice). Low stress day, only a sip of alcohol. I had left over wine from some slow cooker chili.

Posted By: Ming
Date Posted: Feb 08 2014 at 7:48am
I need this. I was telling someone this week, cause I didn't sleep well, that my mother used to wake me up for school by patting my butt and saying time to get up. EVERY DAMN MORNING id think, already? That was kindergarten   

I started getting migraines in 07. Tried ambien is 08, I think. Ambien gives me a good 4 hours regularly. I don't know if I have to take it every night but I don't sleep the whole night. I gave some to my mother, insomnia. Thanx ma and I still have an old bottle around.

I take prescription allergy medication, like Benadryl x 10. The bottle says take 4 a day but I usually take 1/2 at bedtime. WIDE awake in 4 hours. My migraine meds cause fatigue/ insomnia <WTF?

I had a good run up un til Monday. Im caffeine sensitive. I don't even take a B vitamin everyday. I used to think, id be great in med school smh. I just got an overnight position so... yay me!

Posted By: SoutherNtellect
Date Posted: Feb 08 2014 at 7:59am
Slept through the night. :-)
Woke up an hour late :-(

Posted By: coconess
Date Posted: Feb 08 2014 at 8:01am
i think ive been up since i got up to use the restroom at like 1:30 
had something incessantly on my brain though that i thought was real.. but isnt. 
its 6 now.. i always wake up pretty early like this.. (was up at 5-something though)

im gonna try to have my last drink at like 8.. hate having to get up. 

Posted By: creole booty
Date Posted: Feb 08 2014 at 9:43am
Ming from the info posted or through ur own methods, what for of action would u like to try? And my granny used to turn the lights on and sing a random freestyled good morning song. I loathed the morning.

Do u plan ur day ahead of time? Do u drink enough water? How do u deal with stress? Do u try to go to bed at the same time every night? I'm trying to see what we can do.

Southern that's great! Minus the late part. What do u use to wake up? I use my iPhone alarm in the harp sound. I set it to give me exactly 30 minutes to get ready because I hate waking up. I tried the jawbone up bands natural wake up method. The band vibrates on ur arm within a 30 min time of what time ur supposed to wake. It says that it chooses a time when ur sleep phase is light. I was able to wake up, but I never felt refreshed anyway, so I went back to my alarm.

Coco, that's a good plan. Have u tried just getting out of the bed and writing down ur thoughts for a few moments, then mentally agreeing with urself that you've spent enough time thinking and now u can relax and sleep?

Posted By: creole booty
Date Posted: Feb 08 2014 at 9:48am
I drank a glass of water after sex, laid awake for 30-45. I got about 5 hours of "sleep." I kept waking up because I was too hot or too cold. Then I was randomly anxious about waking up. My man drove me to work today. I couldn't snap out of zombie mode and he was not amused by my accident yesterday. I drank a cup of coffee so far. Oh and 1.5 cups of water. I ate breakfast, but I haven't taken my multi vitamin yet.

Posted By: SoutherNtellect
Date Posted: Feb 08 2014 at 11:08am
creole, most days i let my body wake up naturally around 7-8
if i need an alarm, i use my sleep app to fade in and wake me up
i just didnt use it this morning 

Posted By: creole booty
Date Posted: Feb 08 2014 at 11:31am
I'm going to look that up. I try to naturally wake up on my days off, but my baby always takes care of that. Then I normally have housework and homework to do before class, so no naps either.

Posted By: SoutherNtellect
Date Posted: Feb 08 2014 at 11:56am
Originally posted by creole booty creole booty wrote:

I'm going to look that up. I try to naturally wake up on my days off, but my baby always takes care of that. Then I normally have housework and homework to do before class, so no naps either.

the two i use are 
White Noise by TMSOFT
and Sleep Pillow by clear sky apps

my dog also usually wakes me up if i don't

Posted By: creole booty
Date Posted: Feb 08 2014 at 11:56am
Do u ever feel anxiety about not waking up to it?

Not sure if that made sense

Posted By: SoutherNtellect
Date Posted: Feb 08 2014 at 11:59am
not really, im a very light sleeper so i rarely in life have missed an alarm. 

Posted By: creole booty
Date Posted: Feb 08 2014 at 12:01pm
Cool. I'll try that tomorrow morning. Progress lol

Posted By: creole booty
Date Posted: Feb 09 2014 at 10:49am
I went to bed at 11pm. I read a book, sipped 3 ounces of wine, and drank 2 glasses of water. I used my heating pad for my back. I slept terribly. I feel like I tossed and turned all night. I don't know what time, but I turned the heating pad off. I drank more water. I focused on not thinking. I don't know.

Posted By: coconess
Date Posted: Feb 09 2014 at 11:00am
no i havent tried that creole (writing down my thoughts) 
i might try it.. or typing. 

drank a lot of wine last night.. i slept fine though. 

Posted By: creole booty
Date Posted: Feb 09 2014 at 11:03am
Lol how much wine?

Posted By: coconess
Date Posted: Feb 09 2014 at 11:07am
like 3/4ths of a bottle.. so maybe it wasnt 'sleeping' 

on the bright side.. my tolerance has gone down.. normally i could have finished it. 

Posted By: creole booty
Date Posted: Feb 09 2014 at 11:15am
Jesus Christo! Girl....

That is a bright side lol. U wanna know something weird? I went from 206 to 163 pounds quickly. Now I'm 140 (5'5). I still don't understand my new drinking tolerance. I drink a Long Island, I'm wasted.before I could drink like 3. I drink 3 shots at once, I'm wasted. So that's y I drink such small amounts now.

Posted By: coconess
Date Posted: Feb 09 2014 at 11:29am
thats great.. i hate my tolerance now.. i used to be a lightweight 

its probably the weight loss in combo with you drinking less Clap

its only been like a week and a half since my last drink but i really noticed a difference.. 

Posted By: creole booty
Date Posted: Feb 09 2014 at 11:32am
That's really good. I miss getting really drunk though. Now I feel like I'm drinking for calories because the buzz is weak. How did u feel when u woke up this morning?

Posted By: SoutherNtellect
Date Posted: Feb 09 2014 at 11:40am
day 5 of sobriety.
slept all night but needed a xanax last night and half a sleeping pill. i was going out of my mind cuz i was like "what do normal people do on Saturday nights." and all my non-med school friends were busy.

woke up on time at 7 am without alarm. 

Posted By: coconess
Date Posted: Feb 09 2014 at 11:46am
a little dehydrated.. 

honestly i want some more. gonna try not to though

and yes a little buzz is wack.. i think thats why i dont control it and only drink a glass or two 

yay southern! i was wondering..

Posted By: SoutherNtellect
Date Posted: Feb 11 2014 at 4:44am
Day 7 of sobriety
Woke up at 2am. Now up at 4:43. Didn't take sleeping pill
Any insomniacs awake?

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