More sleep.. can I has it?
September 5, 2010 3:05 PM Subscribe
How do I get back to sleep quicker?
My little terror is gradually sleeping.. better.. but still tends to wake up at least once in the wee hours (2am - 5am). I can usually get her back to sleep fairly quickly, but what I can't do is get back to sleep myself.
I'll go back to bed and make myself comfortable, but by this time the brain has kicked into gear and started churning over what happened yesterday / needs to be done tomorrow / etc etc, and this prevents me dropping back to sleep. After an hour or more I might manage it, but by then she's up again, and the cycle continues.
My little terror is gradually sleeping.. better.. but still tends to wake up at least once in the wee hours (2am - 5am). I can usually get her back to sleep fairly quickly, but what I can't do is get back to sleep myself.
I'll go back to bed and make myself comfortable, but by this time the brain has kicked into gear and started churning over what happened yesterday / needs to be done tomorrow / etc etc, and this prevents me dropping back to sleep. After an hour or more I might manage it, but by then she's up again, and the cycle continues.
When getting up with that precious little person, make sure you're not inviting any more sensory stimulation than absolutely necessary. Don't turn on overhead lights, don't clang around in the kitchen. Keep everything very quiet, dark and as sensory free as you can.
However, if that doesn't help keep your mind in sleepy mode, may I suggest before going to bed taking a small dose of Benedryl (diphenhydramine). Benedryl has been my savior for my sleep troubles - which mostly consist of waking multiple times during the night and then not being able to turn my brain off. I'd lie awake for HOURS. The Benedryl shuts that part of my brain off enough that I can easily get back to sleep. It is a small enough dose, though, that I am able to function when necessary (getting up to help the kids, etc.).
posted by Sassyfras at 3:40 PM on September 5, 2010
However, if that doesn't help keep your mind in sleepy mode, may I suggest before going to bed taking a small dose of Benedryl (diphenhydramine). Benedryl has been my savior for my sleep troubles - which mostly consist of waking multiple times during the night and then not being able to turn my brain off. I'd lie awake for HOURS. The Benedryl shuts that part of my brain off enough that I can easily get back to sleep. It is a small enough dose, though, that I am able to function when necessary (getting up to help the kids, etc.).
posted by Sassyfras at 3:40 PM on September 5, 2010
Seconding Benadryl for the chemical-assist option. It allows me to wake and be functional but drop off easily again.
Right now that I'm pregnant and Benadryl isn't an option, I find doing some Sudoku works- focusing on where to put the 3 or 7 or whatever silences the chatter in my head, but it isn't engaging enough to keep me awake very long.
posted by ambrosia at 4:12 PM on September 5, 2010
Right now that I'm pregnant and Benadryl isn't an option, I find doing some Sudoku works- focusing on where to put the 3 or 7 or whatever silences the chatter in my head, but it isn't engaging enough to keep me awake very long.
posted by ambrosia at 4:12 PM on September 5, 2010
I do something similar to stoneweaver. If I wake up in the night (for any number of reasons) I usually have to put the TV on with sleep timer (the light is a problem, so maybe I ought to try a radio...) so my brain will turn off. I also have some go-to thoughts that can distract me (e.g., mentally build a really fancy sandwich, design a new outfit as if I were on Project Runway... anything mundane but creative that I can focus on). "No and redirect" works for your brain, too, not just toddlers.
posted by parkerjackson at 4:13 PM on September 5, 2010
posted by parkerjackson at 4:13 PM on September 5, 2010
Best answer: I say to myself "he is probably going to wake up again. I REALLY need this sleep. Shut up brain."
When that doesn't work, I take out a pen and paper and make a list of the stuff so that I can think about it later.
posted by k8t at 4:18 PM on September 5, 2010
When that doesn't work, I take out a pen and paper and make a list of the stuff so that I can think about it later.
posted by k8t at 4:18 PM on September 5, 2010
When I can't get to sleep I try to relax and starting at my toes I stretch every muscle I can think of. Do it slowly. Extend your toes, then the muscles in your feet, then around your ankle, then your calfs, etc. If you can focus and block out your internal dialogue it really does work. Another thing I try when that fails is to just focus on the sensation of air passing on the skin around my nasal passages (?... holes in nose). Just concentrate on those two rings of skin and focus on how it feels when you inhale/exhale, pretty soon you'll drop off.
posted by Elmore at 4:22 PM on September 5, 2010
posted by Elmore at 4:22 PM on September 5, 2010
I'll go back to bed and make myself comfortable, but by this time the brain has kicked into gear and started churning over…I find meditation really helps with this. I also take melatonin.
posted by Coventry at 4:22 PM on September 5, 2010
n'thing melatonin if that's an option (don't know if you're breastfeeding). I was sort of hooked on sleeping pills for YEARS thinking they were the only thing that could force my overclocking brain to shut the hell up and go to sleep. I was happily surprised that not only did melatonin work, it works in such a way that I no longer have to take it every night to get sleepy. Could be placebo, but hey, it works for me!
Another trick is telling yourself a story. I've done this for years as a way of at least not obsessing over what happened during the day, what will happen tomorrow. Turns out my mom's been doing the same thing too! Make it something fun and relaxing (because if it's manic and crazy, well, that won't help, will it?)
I have a friend who is opposed to putting anything not food/drink into his body and he uses a Rubik's cube to distract himself to sleep.
posted by smirkette at 4:48 PM on September 5, 2010
Another trick is telling yourself a story. I've done this for years as a way of at least not obsessing over what happened during the day, what will happen tomorrow. Turns out my mom's been doing the same thing too! Make it something fun and relaxing (because if it's manic and crazy, well, that won't help, will it?)
I have a friend who is opposed to putting anything not food/drink into his body and he uses a Rubik's cube to distract himself to sleep.
posted by smirkette at 4:48 PM on September 5, 2010
What about a CD for relaxation? I have one by Dr. Weil and I've NEVER heard the end of it.
Good Luck!
posted by Leah at 5:44 PM on September 5, 2010 [1 favorite]
Good Luck!
posted by Leah at 5:44 PM on September 5, 2010 [1 favorite]
Nature documenatries work well for me. Soothing narration, pleasant music, interesting enough to clear your thoughts but not engaging enough to keep you awake.
posted by Menthol at 6:46 PM on September 5, 2010
posted by Menthol at 6:46 PM on September 5, 2010
Maybe a white noise or nature sounds audio or app would help you. White noise query from the Internet Archive.
I liked the pictures of your terror!
posted by dragonplayer at 7:34 PM on September 5, 2010
I liked the pictures of your terror!
posted by dragonplayer at 7:34 PM on September 5, 2010
I wake up a lot during the night for no reason at all, and I'll put on an audiobook that I've listened to before - it keeps my mind from racing, and I'll be asleep again within 10 minutes.
posted by 5_13_23_42_69_666 at 7:38 PM on September 5, 2010
posted by 5_13_23_42_69_666 at 7:38 PM on September 5, 2010
I've meaning to ask a similar question here. I can only tell you what NOT to do.
When you lay your head on your pillow...
...don't try to think about any lists!
...don't try to remember anything!
...don't try to figure anything out!
Once you get your mind chugging away through thoughts as you try to think or remember, you'll end up giving yourself a mental workout that will make you more alert. You'll keep yourself awake.
I do this all the time because I am an idiot!!!
Seriously. It's a bad habit I need to break.
posted by 2oh1 at 10:50 PM on September 5, 2010
When you lay your head on your pillow...
...don't try to think about any lists!
...don't try to remember anything!
...don't try to figure anything out!
Once you get your mind chugging away through thoughts as you try to think or remember, you'll end up giving yourself a mental workout that will make you more alert. You'll keep yourself awake.
I do this all the time because I am an idiot!!!
Seriously. It's a bad habit I need to break.
posted by 2oh1 at 10:50 PM on September 5, 2010
yeah, put on a silly audio book (speakers or ear buds) that will keep you from thinking about real things. Focus on the story and you'll be asleep in a couple of minutes.
posted by pracowity at 12:10 AM on September 6, 2010
posted by pracowity at 12:10 AM on September 6, 2010
I sometimes find that my actual problem with getting to sleep is not just my brain spinning into overdrive, but that it does this as a response to my feeling like I have to get to sleep right now or else [fill in disaster scenario here]. If that happens I lie there and tell myself, "You don't have to sleep, you just have to rest. You're resting right now, so you're already getting some benefits even if you don't sleep right away." 9 times out of 10 this takes the pressure off enough that I manage to drift off fairly quickly.
posted by SymphonyNumberNine at 2:29 AM on September 6, 2010 [1 favorite]
posted by SymphonyNumberNine at 2:29 AM on September 6, 2010 [1 favorite]
Best answer: I build little imaginary tropical islands. I build a little bit more of one every night as I'm drifting off. When I wake during the night and end up in a ruminative state that's keeping me awake, I really just need to start thinking about the tropical island I last worked on, and I get sleepy again.
posted by Ahab at 3:05 AM on September 6, 2010
posted by Ahab at 3:05 AM on September 6, 2010
Response by poster: Thanks folks. A few things in here I've not tried, and some I have -- eg I build, houses, not islands ;) I prefer a drug-free option, so I'll try the meditative stuff first. Here's hoping something sticks.
posted by coriolisdave at 1:39 PM on September 7, 2010
posted by coriolisdave at 1:39 PM on September 7, 2010
This thread is closed to new comments.
Any soothing bland starch really eases the transition back to sleep for me. It will make you fat if you are incautious; I count it as "breakfast" on days when I have a 4am meal and skip ditto on waking.
Making a list can be helpful for the "I have to do..." ruminations, but I have better luck shifting my thoughts to some sort of imaginary scenario or overly elaborate plans. Return to the dream I woke up from. Lurid sex fantasies. If I had a billion dollars and a personal architect. Maybe apples and vanilla with a crumb topping, and zzzzz
Also: think about all the nights you did go back to sleep, instead of the couple of times you didn't, if you are prone to circular sorts of frets.
posted by kmennie at 3:27 PM on September 5, 2010