Insomnia - What works, what doesn't, for you ?

Magnesium and potassium are supposed to help cramps. Bananas, or those tablets that you dissolve in water should help, and Magnesium deficiency causes insomnia, so will kill two birds with one stone.

I swear by the Rain Rain app. It is free on the App Store or the Android equivalent. You can pay for the premium version, but the free sounds are great, and I don't feel the need. It is basically rain sounds, and you can make your own mixes (easy - you just click on up to three and they layer up. No sound engineer qualifications required ). I love the thunderstorms ones - they make me feel snug and safe in my bed, but there are others such as rain on a tent, rain on a river, city rain and so on. I used to play it through a speaker, but now use my headband, as that way I drown out Mr Dog's snoring.

Melatonin.

Joan123,

Thank you for Nothing Much Happens I found it on Audible so I will play it tonight. I loved that voice. Very soothing.

No tea or drinks after 7 p.m. Early to bed at 9.30. Lights out at 10 after reading a pleasant book. If awake in the night ignore getting up if possible, only for loo, but no cups of tea or going on line. Trying to get to sleep I go through all the pretty paths and lanes in my area or from a holiday area and pretend I am walking them in the sunshine. Make sure curtains well closed, bedding and pyjams comfortable and loose and pillows at right height. Goodness! Sounds like an army manoeuvre, but it does work.

I use the Calm App on my mobile. Worth the annual fee imo.

Sometimes I put the 10 o’clock News on Radio Sounds App. If you click the small zz at the bottom left of the screen you can time your listening and then it automatically turns off. I use 30 min timer.

My DD gave me a pillow spray for Mother’s Day. I’ve had them before but this one seems to work for me. It doesn’t stop me pinging awake at five o’clock, but that’s better than no sleep at all.

Thinking about all the virtuous chores one could be doing, rather than tossing and turning, can often do the trick, I find.
Failing that, some conscious breathing sometimes works.
But I think everyone has to find their own way through this block.

www.bbc.com/future/article/20220107-the-lost-medieval-habit-of-biphasic-sleep. This is really interesting!

If you have worries going round in your head, write them down. This is not for you to read again, or share with anyone - it is to 'park' them. It can help - it really can!

Window open
Podcast or audiobook

I do listen to Michael Moseley and often take his advice. He advocated taking a prebiotic before bedtime to help with sleep, which I bought and have been taking ever since but he then made another programme about sleep problems which didn’t even mention that.

Does anybody else get leg cramps in the night?
I find that this often goes alongside sleeplessness - I might be awake or lightly asleep, turn over - and ouch! Cramp kicks in and I just have to get up and hobble about till it goes away. Then back to bed, and if I’m unlucky, off the cramp goes again!
Any solutions out there?

www.bbc.co.uk/programmes/m001dg4s

Michael Mosely on getting to sleep ok

A universal problem for sure. I am like you AnnieGurt - I wake up after 3-4 hrs sleep and am wide awake.

I get up, leave the bedroom and sit in my favorite chair in the living room, semi darkness and read my Kindle. Reading always makes me drowsy. I go back to bed and sleep better than the first flight, 3-4 hrs more.

I get my 7-8 hrs in. It’s called segmented sleep and many people do it.
USA Gundy

I stumbled upon Brown noise. I look after my DGD and my son puts this on when she needs a nap. I hated it at first. But now if it is on I'm asleep! I have a stressful job and find that I cannot switch off some nights so 'Alexa' plays this and I put on a sleep timer. It usually works.

If I can’t sleep or wake up in the wee small hours I take a couple of paracetemol …. Works every time …

I wish I could keep awake!! Even fall asleep whilst eating my dinner.

Lavender oil rubbed into the side of my temples and around my nose really helps me to get off or back to sleep.

Sleep hygiene ....but you have to be persistent and do it to the letter.

I have found the Gruum sleep spray works brilliantly. In fact I now sleep so heavily it takes me ages to fully wake up, whereas before I used the spray, I would be fully awake almost instantly.

There is no rhyme or reason to my insomnia and nothing seems to work. No matter what time I go to bed it takes me around 2 hrs to drop off. My mind refuses to stop. I think about yesterday/ last month,/ years ago/tomorrow -you get the gist. I'm then awake between 5.30 and 6am and the buzzing starts again. If I get up or read, then I'm awake for the rest of the night.

For me insomnia is never caused or made worse by anything I eat or drink - it is always caused by worries.

So dealing with the problem, solves my problem about sleeping properly.

Judging by this thread I am alone in this, so suggesting you look for whatever is troubling you, might be of absolutely no use to all of you.

Hi, newbie here 🙋🏼‍♀️ I had 3hrs the night before last & last night I had 3&hf Jr's, I'm mentally & physically drained, I've been an insomniac for about a year now, I suffer terribly with my back & legs, I take Amatriptyline, morphine, pregablin & other tablets too, I've just trued to nap but nope it's not happening, spoke to my doctor about 5 times now & there's nothing they can do, I'm waiting to speak to a mental health worker, I was abused in every sense of the word as a child (sorry, probably tmi) I even tried sleeping tablet & that night I managed 4hrs but that's not the answer, any tips I would gladly listen too x

I’ve found the antihistamine Phenargan helps to fall asleep, although still get up to use the bathroom, but can get to sleep again.

Have also used Kalms nighttime and found those to be pretty good.

On HRT patches again and I’m certain they help too, plus help with mood and energy levels. Nothing worse than not being able to have a good nights sleep is there.

When I can't sleep I go to Michelle's sanctuary on YouTube, her soft relaxing voice, and wonderful story's always help me get to sleep, its so soothing I usually fall asleep before the end of the story's. Highly recommended