Relaxation and ADHD
June 25, 2015 9:17 AM Subscribe
I need help quieting my brain and body, especially at night. What are some things I could do? Complicating factor: ADHD.
For most of my life, I have suffered from extreme muscle tension. It's gotten a LOT worse in the last six or seven years or so and has led to myofascial pain syndrome, chronic migraine, and chronic tension headaches. I notice that when I'm sitting or laying down, my muscles (legs, shoulders, back, neck and arms) are clenched tight and it takes effort to relax them. However, as soon as I relax them, they clench again. I find it impossible to keep them relaxed without virtually superhuman mental effort. This is especially a problem at night when I'm laying in bed trying to go to sleep.
I have similar problems quieting my brain at night as well. I have ADHD and laying in the dark seems to be an invitation for my brain to go wild and do its "TV with all the channels on and blaring" thing. This, combined with the muscle tension, has made it increasingly difficult to get to sleep.
Things I do: I take melatonin, which seems to help a little bit with the mental aspect. I try the whole "clench your [x] for a count of 3, then relax" thing going up from my toes, but the ADHD makes it extremely hard for me to keep focused on it and I usually end up giving up by the time I get to my thighs. I used to run 2-3 times a week (for the past two years), but tore my meniscus last month, so exercise has been off the table since then. I have taken a muscle relaxant (cyclobenzaprine) for the myofascial pain syndrome, but it doesn't do anything to actually relax my muscles, it just makes me spacy.
I'm sort of at a loss about what else to do. Ideas? (Relevant info: 37F, history of atypical depression, reasonably good health apart from above. I do take Adderall XR 30mg for the ADHD.)
For most of my life, I have suffered from extreme muscle tension. It's gotten a LOT worse in the last six or seven years or so and has led to myofascial pain syndrome, chronic migraine, and chronic tension headaches. I notice that when I'm sitting or laying down, my muscles (legs, shoulders, back, neck and arms) are clenched tight and it takes effort to relax them. However, as soon as I relax them, they clench again. I find it impossible to keep them relaxed without virtually superhuman mental effort. This is especially a problem at night when I'm laying in bed trying to go to sleep.
I have similar problems quieting my brain at night as well. I have ADHD and laying in the dark seems to be an invitation for my brain to go wild and do its "TV with all the channels on and blaring" thing. This, combined with the muscle tension, has made it increasingly difficult to get to sleep.
Things I do: I take melatonin, which seems to help a little bit with the mental aspect. I try the whole "clench your [x] for a count of 3, then relax" thing going up from my toes, but the ADHD makes it extremely hard for me to keep focused on it and I usually end up giving up by the time I get to my thighs. I used to run 2-3 times a week (for the past two years), but tore my meniscus last month, so exercise has been off the table since then. I have taken a muscle relaxant (cyclobenzaprine) for the myofascial pain syndrome, but it doesn't do anything to actually relax my muscles, it just makes me spacy.
I'm sort of at a loss about what else to do. Ideas? (Relevant info: 37F, history of atypical depression, reasonably good health apart from above. I do take Adderall XR 30mg for the ADHD.)
You are not ever going to have an easy time going to sleep at night when you take amphetamines during the daytime. First and worst side effect of Adderall in my opinion. You should look into some of the non-amphetamine treatment options for ADHD.
posted by killdevil at 9:35 AM on June 25, 2015 [3 favorites]
posted by killdevil at 9:35 AM on June 25, 2015 [3 favorites]
Epsom salt baths, about an hour before bedtime. (If you don't have a tub, there are magnesium lotions or DIY oil sprays you could massage into the tight muscles.)
posted by Iris Gambol at 9:35 AM on June 25, 2015 [1 favorite]
posted by Iris Gambol at 9:35 AM on June 25, 2015 [1 favorite]
I don't have ADHD, but I do have a hard time falling asleep. Have you tried a guided body scan meditation? I find it more helpful to have a guide than to try to do it in my head. If the body scan doesn't work, another option is to consult a reputable hypnotherapist and get a personalized recording that you can use while you're trying to fall asleep. I was referred to a therapist who does hypnosis as part of her practice and listening to the recordings definitely helped me to relax.
As for your muscle tightness, yoga might be helpful. Terms to search would be "restorative yoga" or "yoga Nidra."
posted by tuesdayschild at 10:03 AM on June 25, 2015
As for your muscle tightness, yoga might be helpful. Terms to search would be "restorative yoga" or "yoga Nidra."
posted by tuesdayschild at 10:03 AM on June 25, 2015
A couple things that I've found help:
-Be sure to take the melatonin ~30mins before bed. I've found that if I take it too close to bedtime, it hasn't kicked in yet when I first go to bed, and then my ADHD brain takes over. The melatonin doesn't help as much if my mind is already all over the place.
-I've found Yoga has helped me learn how to relax my muscles. Not sure if that's doable with your injury.
-You didn't mention this, but having a bedtime routine and not using screens for ~30 mins before bed makes a difference for me. The nature of screens/the internet means that you're jumping from thing to thing. Taking a break prepares my brain to calm down. I'm not great about doing this, but I definitely notice a difference when I do.
posted by matildatakesovertheworld at 10:12 AM on June 25, 2015
-Be sure to take the melatonin ~30mins before bed. I've found that if I take it too close to bedtime, it hasn't kicked in yet when I first go to bed, and then my ADHD brain takes over. The melatonin doesn't help as much if my mind is already all over the place.
-I've found Yoga has helped me learn how to relax my muscles. Not sure if that's doable with your injury.
-You didn't mention this, but having a bedtime routine and not using screens for ~30 mins before bed makes a difference for me. The nature of screens/the internet means that you're jumping from thing to thing. Taking a break prepares my brain to calm down. I'm not great about doing this, but I definitely notice a difference when I do.
posted by matildatakesovertheworld at 10:12 AM on June 25, 2015
Adderall helps me sleep by shutting down the racing thoughts thing, but I have to time taking it very carefully. What time of day are you taking it? Can you experiment with taking it an hour or two earlier or an hour or two later than usual?
If the flexeril is not actually relaxing your muscle spasms then I think you should maybe be taking a higher dosage. I'm on 20mg a day and unfortunately I sometimes have to go as high as 40mg to undo the hideous contortions my stupid neck seems to prefer these days.
Anyway for me the combination of taking my Adderall XR at around 8-9am and taking my Flexeril at about 10-11pm helps me (usually) fall asleep within about 20 minutes of getting into bed between 12am-1am. I do end up having to take ambien about 1-2x week because of a combination of chronic pain that wakes me up in the middle of the night and an occasionally very unhinged upstairs neighbor who does the same, but I can otherwise sleep very well without it, despite lifelong insomnia.
posted by poffin boffin at 10:25 AM on June 25, 2015
If the flexeril is not actually relaxing your muscle spasms then I think you should maybe be taking a higher dosage. I'm on 20mg a day and unfortunately I sometimes have to go as high as 40mg to undo the hideous contortions my stupid neck seems to prefer these days.
Anyway for me the combination of taking my Adderall XR at around 8-9am and taking my Flexeril at about 10-11pm helps me (usually) fall asleep within about 20 minutes of getting into bed between 12am-1am. I do end up having to take ambien about 1-2x week because of a combination of chronic pain that wakes me up in the middle of the night and an occasionally very unhinged upstairs neighbor who does the same, but I can otherwise sleep very well without it, despite lifelong insomnia.
posted by poffin boffin at 10:25 AM on June 25, 2015
laying in the dark seems to be an invitation for my brain to go wild and do its "TV with all the channels on and blaring" thing.
Lots of people deal with this by focusing on just one specific thing that has nothing to do with your daily worries or concerns - for example, some people might picture a room (real or imagined) and go through it in intense detail; some people tell stories (their own or other peoples') in their heads; some people picture themselves somewhere relaxing, like an island or a cloud.
Personally I have a silly vampire story that I have been 'writing' in my head for years and years. I only think about it when I'm falling asleep. I picture a scene from it and go through it in detail, all the visuals and dialogue. I almost never get to the end of a scene before I fall asleep.
posted by showbiz_liz at 10:26 AM on June 25, 2015 [1 favorite]
Lots of people deal with this by focusing on just one specific thing that has nothing to do with your daily worries or concerns - for example, some people might picture a room (real or imagined) and go through it in intense detail; some people tell stories (their own or other peoples') in their heads; some people picture themselves somewhere relaxing, like an island or a cloud.
Personally I have a silly vampire story that I have been 'writing' in my head for years and years. I only think about it when I'm falling asleep. I picture a scene from it and go through it in detail, all the visuals and dialogue. I almost never get to the end of a scene before I fall asleep.
posted by showbiz_liz at 10:26 AM on June 25, 2015 [1 favorite]
It sounds like you probably need more minerals, like potassium, calcium and magnesium. A deficiency can cause muscle tension and cramping. They can also impact brain function and some studies have shown good results for people with adhd who take the right supplements.
posted by Michele in California at 10:41 AM on June 25, 2015 [1 favorite]
posted by Michele in California at 10:41 AM on June 25, 2015 [1 favorite]
I am not a doctor, but I take wellbutrin, mainly for atypical depression and some anxiety. It sometimes has the side effect of making people sleepy, so they take it at night (it doesn't have that effect on me, though). Also, I understand that it is sometimes used to treat ADHD, which I don't have, but it does improve my concentration.
One other thing to possibly consider is Lunesta for sleep. I've tried a number of things, including melatonin, Ambien, and Trazodone, and other over the counter stuff. The thing I like about Luesta is that it has a calming affect on thinking, which I didn't realize. It doesn't flat out knock you out, but it makes you sleepy, in part by calming worries and racing thoughts.
Again, I'm not a doctor, but I have a long history of insomnia, and for the first time in my life I feel hopeful and not scared of going to sleep because of the loneliness and worry combination that await me there.
Also, one other possibility is something like xanax, but from what I understand, that is NOT a good permanent solution for most people, due to bad withdrawal if you stop taking it. But for the occasional times that you need to take the edge off of anxiety, it's pretty good.
Your doctor would known much more about these things, and also other possibly good options for you. But that's my story, if it's helpful.
posted by SpacemanStix at 10:46 AM on June 25, 2015
One other thing to possibly consider is Lunesta for sleep. I've tried a number of things, including melatonin, Ambien, and Trazodone, and other over the counter stuff. The thing I like about Luesta is that it has a calming affect on thinking, which I didn't realize. It doesn't flat out knock you out, but it makes you sleepy, in part by calming worries and racing thoughts.
Again, I'm not a doctor, but I have a long history of insomnia, and for the first time in my life I feel hopeful and not scared of going to sleep because of the loneliness and worry combination that await me there.
Also, one other possibility is something like xanax, but from what I understand, that is NOT a good permanent solution for most people, due to bad withdrawal if you stop taking it. But for the occasional times that you need to take the edge off of anxiety, it's pretty good.
Your doctor would known much more about these things, and also other possibly good options for you. But that's my story, if it's helpful.
posted by SpacemanStix at 10:46 AM on June 25, 2015
Also, like Michelle in California alluded to, I've found that I sleep a lot better when I take a B supplement, and also a combination of magnesium and calcium. The B supplement helps calm anxiety, and the magnesium and calcium help promote better sleep.
posted by SpacemanStix at 10:47 AM on June 25, 2015 [1 favorite]
posted by SpacemanStix at 10:47 AM on June 25, 2015 [1 favorite]
I recommend you get a book called "Towards Perfect Posture" by Brian Door. In it you will learn the most important exercise for straightening out and relaxing - getting down on the floor and lying there.
to learn it right - like I did - takes a lot of repetition. when I learn a new movement I repeat it 128 times to burn it into my muscle memory. The process of getting down on the floor is complex so I learned one STEP at a time before adding the next. It will be worth it.
That one exercise won't solve everything but it will take you a long way.
Next, see if you can take your last dose of stimulants a bit earlier in the day. that will give it time to wear off at night.
If I can't sleep I usually put on some YouTube videos with a lot of narration so I don't need to look at them. or a podcast, night vale is good for sleep. It just helps to have something to take over your attention span, really. other than setting up the video, try not to look at the screen for about an hour before bedtime.
posted by tel3path at 11:01 AM on June 25, 2015 [1 favorite]
to learn it right - like I did - takes a lot of repetition. when I learn a new movement I repeat it 128 times to burn it into my muscle memory. The process of getting down on the floor is complex so I learned one STEP at a time before adding the next. It will be worth it.
That one exercise won't solve everything but it will take you a long way.
Next, see if you can take your last dose of stimulants a bit earlier in the day. that will give it time to wear off at night.
If I can't sleep I usually put on some YouTube videos with a lot of narration so I don't need to look at them. or a podcast, night vale is good for sleep. It just helps to have something to take over your attention span, really. other than setting up the video, try not to look at the screen for about an hour before bedtime.
posted by tel3path at 11:01 AM on June 25, 2015 [1 favorite]
I recently discovered Sleep With Me Podcast. I have ADHD and used to have trouble falling asleep, but when I put in some earbuds (I don't want to hear any outside distractions), this gets me to sleep within single-digit minute.
posted by ellenaim at 11:33 AM on June 25, 2015 [3 favorites]
posted by ellenaim at 11:33 AM on June 25, 2015 [3 favorites]
You are not ever going to have an easy time going to sleep at night when you take amphetamines during the daytime.
No. Not so. Plenty of people who take prescription amphetamines sleep just fine.
...
altopower, I didn't see any mention of massage in your post or the comments (if it's there I missed it)--I'd have thought that might be one of the obvious suggestions. Have you tried it?
Have you been to physiotherapy for the myofascial pain? Seems like you could benefit from neck traction, I got a very very nice neck traction device through PT.
...
I find ADD makes meditation or relaxation exercises impossible. I find that the closest I get to actual mental relaxation/meditation is physical exercise that requires concentration on and coordination of the whole body; I ride horses, and getting the hand/seat/leg-left/right-front/back cues all correct does not leave any brainspace for 20 other conversations going on in my head. I also find that it leaves me more physically relaxed as well as relaxing me mentally.
I see you're not getting your normal exercise; does that ordinarily help you relax and also sleep? Perhaps there is something else you can do, something that would not involve the injured knee? There are lots of core strength exercises that could involve body coordination/concentration on the physical without needing to include both knees, for example, or possibly could include the leg with the injured knee without involving the knee itself. Ah, someone mentioned yoga, there might be help there.
...
Another thing that helps quiet the ADD brain, for me, is to re-read books that I have read & enjoyed before. I've no idea if this would help others, but it works pretty well for me. Something about going back over a mental path I have traveled before seems to funnel all the stray thoughts into approximately the same direction, calm them down a bit. For all I know, that's similar to the way meditation ought to feel, if I could just follow the instructions.
posted by galadriel at 11:43 AM on June 25, 2015
No. Not so. Plenty of people who take prescription amphetamines sleep just fine.
...
altopower, I didn't see any mention of massage in your post or the comments (if it's there I missed it)--I'd have thought that might be one of the obvious suggestions. Have you tried it?
Have you been to physiotherapy for the myofascial pain? Seems like you could benefit from neck traction, I got a very very nice neck traction device through PT.
...
I find ADD makes meditation or relaxation exercises impossible. I find that the closest I get to actual mental relaxation/meditation is physical exercise that requires concentration on and coordination of the whole body; I ride horses, and getting the hand/seat/leg-left/right-front/back cues all correct does not leave any brainspace for 20 other conversations going on in my head. I also find that it leaves me more physically relaxed as well as relaxing me mentally.
I see you're not getting your normal exercise; does that ordinarily help you relax and also sleep? Perhaps there is something else you can do, something that would not involve the injured knee? There are lots of core strength exercises that could involve body coordination/concentration on the physical without needing to include both knees, for example, or possibly could include the leg with the injured knee without involving the knee itself. Ah, someone mentioned yoga, there might be help there.
...
Another thing that helps quiet the ADD brain, for me, is to re-read books that I have read & enjoyed before. I've no idea if this would help others, but it works pretty well for me. Something about going back over a mental path I have traveled before seems to funnel all the stray thoughts into approximately the same direction, calm them down a bit. For all I know, that's similar to the way meditation ought to feel, if I could just follow the instructions.
posted by galadriel at 11:43 AM on June 25, 2015
Response by poster: A couple of things: I take the Adderall 3-4 times a week around 7am-8am. I don't take the muscle relaxant anymore because it's contraindicated with the Cymbalta I currently take, but my doctor said she'd prescribe a different muscle relaxant if I wanted. I'm keeping it in mind.
I've been receiving PT for the myofascial pain for 8ish months, but as of the meniscus tear the focus has shifted to that instead of my neck/shoulders.
I do need to take the melatonin earlier, that's a good point. And I could definitely benefit from more minerals as well. I will take a look at some guided meditation stuff and yoga and see whether either of those seem helpful.
Thanks for all the answers so far!
posted by altopower at 12:38 PM on June 25, 2015
I've been receiving PT for the myofascial pain for 8ish months, but as of the meniscus tear the focus has shifted to that instead of my neck/shoulders.
I do need to take the melatonin earlier, that's a good point. And I could definitely benefit from more minerals as well. I will take a look at some guided meditation stuff and yoga and see whether either of those seem helpful.
Thanks for all the answers so far!
posted by altopower at 12:38 PM on June 25, 2015
2nding Sleep With Me. I treasure that podcast dearly.
posted by blue t-shirt at 1:05 PM on June 25, 2015 [1 favorite]
posted by blue t-shirt at 1:05 PM on June 25, 2015 [1 favorite]
Also I have a heating pad that's like a little shoulder capelet and it's really great for the horrible crunchy muscles in my upper back. There's one that's microwaveable and one that's plug-in, they should be the first two things that come up if you search amazon for "shoulder neck heating pad".
What time are you going to bed? Also is your falling-asleep time any different on the days you're not taking the Adderall?
posted by poffin boffin at 1:21 PM on June 25, 2015 [1 favorite]
What time are you going to bed? Also is your falling-asleep time any different on the days you're not taking the Adderall?
posted by poffin boffin at 1:21 PM on June 25, 2015 [1 favorite]
Be sure your bed is super-comfortable - mattress, sheets, pillows, you name it. Wrinkles and lumps are uncomfortable and distracting.
Try an aromatherapy diffuser with a few drops of lavender or jasmine essential oil. These scents are relaxing and soothing. A hot bath with epsom salts and some essential oils (I use lavender, hops and chamomile, or you can just use lavender, or any number of commercially prepared "relaxation" or "sleep easy" blends) will knock me right out.
Taking magnesium is a good idea, too - the higher quality magnesium supplements (like magnesium glycinate) are better absorbed and less likely to give you diarrhea.
posted by Rosie M. Banks at 1:28 PM on June 25, 2015
Try an aromatherapy diffuser with a few drops of lavender or jasmine essential oil. These scents are relaxing and soothing. A hot bath with epsom salts and some essential oils (I use lavender, hops and chamomile, or you can just use lavender, or any number of commercially prepared "relaxation" or "sleep easy" blends) will knock me right out.
Taking magnesium is a good idea, too - the higher quality magnesium supplements (like magnesium glycinate) are better absorbed and less likely to give you diarrhea.
posted by Rosie M. Banks at 1:28 PM on June 25, 2015
killdevil's at least partially right -- the stimulants can definitely hinder sleep. I have the same problem as OP, more or less (I'm on the same dose of a similar extended-release stimulant).
A bit of cannabis before bed works like a charm for me. YMMV. I've also used valerian extract in the past, although I'm not sure if that actually worked.
posted by neckro23 at 2:17 PM on June 25, 2015
A bit of cannabis before bed works like a charm for me. YMMV. I've also used valerian extract in the past, although I'm not sure if that actually worked.
posted by neckro23 at 2:17 PM on June 25, 2015
Alternate nose breathing I have ADHD and this worked instantaneously.
posted by yueliang at 9:33 PM on June 25, 2015
posted by yueliang at 9:33 PM on June 25, 2015
This is a question you should discuss seriously with your doctor who is prescribing you the Adderall, because your ADHD and chronic pain are complicating each other. ADD/ADHD is commonly comorbid with anxiety disorders and depression, and you mention a history of depression but don't mention being on current medication for it. Your doctor may be able to prescribe for you something like a low-ish dose of anti-anxiety medication at night to help you relax.
(Disclaimer: I am not a doctor; this is not medical advice; I am merely a person with ADHD who is helped by taking stimulant meds in the morning to "turn on" and anti-anxiety meds at night to "turn off.")
posted by nicebookrack at 4:21 AM on June 26, 2015
(Disclaimer: I am not a doctor; this is not medical advice; I am merely a person with ADHD who is helped by taking stimulant meds in the morning to "turn on" and anti-anxiety meds at night to "turn off.")
posted by nicebookrack at 4:21 AM on June 26, 2015
ADHD here, currently unmedicated for reasons. Here's a bunch of different coping strategies that I use:
1) Boring podcasts. Long, slow, peaceful audiobooks. On 15- to 30-minute timers. Turned down just low enough that I have to concentrate to make the words out. (I've recently listened to two Robert MacFarlane books--he writes about traveling in nature, and tends to get a bit meditative on various subjects. Every other chapter in Landmarks is the narrator just reading a list of words about nature and their definitions--definitely slumber-inducing.)
2) Four-corner breathing or a variant where I visualize a thing with four corners and go around it start with a count of two for breathing in and two for breathing out, then getting longer as my breathing slows and I relax more.
3) a similar type of meditation in which I just imagine myself climbing an endless series of steps. I focus on the feeling of moving my feet and legs.
--Note that with meditation, if you're new to it or if you're easily distractible, as I am, then your thoughts *will* get sidetracked. The point about meditation is not that you'd don't get sidetracked, it's that when you notice that you're now thinking about something else you note it dispassionately and then return to the thing you were doing for meditation. ("I am thinking about something else. Now I will go back to X." Pretend that you're patiently herding a toddler.)
4) (which I almost never do, but really ought to more) Getting out of bed so I don't associate the bed with lying awake and engaging in a slow, peaceful activity that does NOT involve a screen, like reading a not-that-exciting book, making notes for a story, just sitting there and zoning out . (The idea of getting up and taking a warm shower or bath is one I've toyed with but haven't yet tried because I might wake my husband and there's no point in both of us being cranky the next day. Although I could try the guest bathroom.)
5) If I've got at least eight hours before I have to get up, sometimes I cave and take an ibuprofen PM or one of my other meds that have sleepiness as a side effect. I don't like to do this as it makes me groggier in the morning.
6) Most especially if I wake up early in the morning and can't get back to sleep, just accept it gracefully that I'm not going to get to sleep and get up and get stuff done. I've got a job where I can work remotely and sometimes I can get a couple of hours of work done in the wee hours of the morning, and then go into the office and come home early. Or I get up and do artwork. My husband has been known to get up and clean the kitchen if he wakes and can't get back to sleep.
7) Something I once read in a book on ADHD coping strategies which sometimes worked (but which I no longer do now that I'm married and run a chance of waking my husband): hold one arm straight up in the air as you're trying to sleep. Oddly, the concentration that it takes to maintain the arm takes the mental energy that was buzzing your thoughts about your brain and puts it on the physical effort instead. Potential drawback: accidentally smacking yourself or your partner in the face if you doze off and your arm drops.
8) Get up and move to another bed or a couch to sleep. Sometimes the change of environment switches something off that allows me to sleep. (My dad used to get up in the middle of the night and go sleep on the couch. He died some years back so I can't ask him why, but it might be something like this.) Of course the last time I did this my husband woke up, got concerned that I might be having a terrible migraine that made me confused as to where I was, and poked me awake to ask if I was OK, which bollixed the whole plan. I should arrange some sort of signal for him that I'm OK.
9) If it's gone on more than a day or two, getting in tiring physical exercise earlier in the day. Too close to bedtime and the adrenaline keeps me up. A good session of lifting or whatever and I'm physically tired out and it's easier to sleep.
posted by telophase at 8:21 AM on June 26, 2015 [1 favorite]
1) Boring podcasts. Long, slow, peaceful audiobooks. On 15- to 30-minute timers. Turned down just low enough that I have to concentrate to make the words out. (I've recently listened to two Robert MacFarlane books--he writes about traveling in nature, and tends to get a bit meditative on various subjects. Every other chapter in Landmarks is the narrator just reading a list of words about nature and their definitions--definitely slumber-inducing.)
2) Four-corner breathing or a variant where I visualize a thing with four corners and go around it start with a count of two for breathing in and two for breathing out, then getting longer as my breathing slows and I relax more.
3) a similar type of meditation in which I just imagine myself climbing an endless series of steps. I focus on the feeling of moving my feet and legs.
--Note that with meditation, if you're new to it or if you're easily distractible, as I am, then your thoughts *will* get sidetracked. The point about meditation is not that you'd don't get sidetracked, it's that when you notice that you're now thinking about something else you note it dispassionately and then return to the thing you were doing for meditation. ("I am thinking about something else. Now I will go back to X." Pretend that you're patiently herding a toddler.)
4) (which I almost never do, but really ought to more) Getting out of bed so I don't associate the bed with lying awake and engaging in a slow, peaceful activity that does NOT involve a screen, like reading a not-that-exciting book, making notes for a story, just sitting there and zoning out . (The idea of getting up and taking a warm shower or bath is one I've toyed with but haven't yet tried because I might wake my husband and there's no point in both of us being cranky the next day. Although I could try the guest bathroom.)
5) If I've got at least eight hours before I have to get up, sometimes I cave and take an ibuprofen PM or one of my other meds that have sleepiness as a side effect. I don't like to do this as it makes me groggier in the morning.
6) Most especially if I wake up early in the morning and can't get back to sleep, just accept it gracefully that I'm not going to get to sleep and get up and get stuff done. I've got a job where I can work remotely and sometimes I can get a couple of hours of work done in the wee hours of the morning, and then go into the office and come home early. Or I get up and do artwork. My husband has been known to get up and clean the kitchen if he wakes and can't get back to sleep.
7) Something I once read in a book on ADHD coping strategies which sometimes worked (but which I no longer do now that I'm married and run a chance of waking my husband): hold one arm straight up in the air as you're trying to sleep. Oddly, the concentration that it takes to maintain the arm takes the mental energy that was buzzing your thoughts about your brain and puts it on the physical effort instead. Potential drawback: accidentally smacking yourself or your partner in the face if you doze off and your arm drops.
8) Get up and move to another bed or a couch to sleep. Sometimes the change of environment switches something off that allows me to sleep. (My dad used to get up in the middle of the night and go sleep on the couch. He died some years back so I can't ask him why, but it might be something like this.) Of course the last time I did this my husband woke up, got concerned that I might be having a terrible migraine that made me confused as to where I was, and poked me awake to ask if I was OK, which bollixed the whole plan. I should arrange some sort of signal for him that I'm OK.
9) If it's gone on more than a day or two, getting in tiring physical exercise earlier in the day. Too close to bedtime and the adrenaline keeps me up. A good session of lifting or whatever and I'm physically tired out and it's easier to sleep.
posted by telophase at 8:21 AM on June 26, 2015 [1 favorite]
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posted by anderjen at 9:28 AM on June 25, 2015 [8 favorites]