Am I slowly dying?
June 25, 2013 3:01 AM Subscribe
For the past few weeks, I've had the worst insomnia. I'm writing this at 6am, after my third sleepless night in the past week. I think I've had about six hours of sleep in the past four days.
I've been trying to do everything right! I stopped watching TV after 10pm, I took 3mg melatonin and even felt tired for a couple of hours! But then by 3am I realize I'm still pretty awake, and around 5am I realize I should just give up. The problem is of course that during the day I am completely exhausted, and even though my mind is going ten million miles an hour, I can't really do anything other than lay around and wait for it to get dark so I can try all over again.
Has anyone else experienced this? Am I on the road to death? FWIW, I'm 22 and although I've never been a sleeping champion, it's never been this bad. There is nothing stressful in my life, and nothing has changed in my day to make this suddenly happen.
I've been trying to do everything right! I stopped watching TV after 10pm, I took 3mg melatonin and even felt tired for a couple of hours! But then by 3am I realize I'm still pretty awake, and around 5am I realize I should just give up. The problem is of course that during the day I am completely exhausted, and even though my mind is going ten million miles an hour, I can't really do anything other than lay around and wait for it to get dark so I can try all over again.
Has anyone else experienced this? Am I on the road to death? FWIW, I'm 22 and although I've never been a sleeping champion, it's never been this bad. There is nothing stressful in my life, and nothing has changed in my day to make this suddenly happen.
Best answer: Lifelong insomniac here.
You're probably microsleeping a lot. Just little tiny nappish bursts, enough to stop you from dying completely. Most likely during that 10am to 5am period. Six hours over three days, plus periodical microsleep, is far from enough to kill you. You aren't going to be happy, but you'll live.
My tactic when it gets this bad is to just give up on trying to sleep altogether and remain active and out of bed for as long as I can physically manage. You'll need to have someone around to keep an eye on you, and for god's sake don't try driving or using heavy equipment or whatever. Just push it for as long as you can, and then when you are physically unable to stay awake any longer, just go to bed, no matter what time of day or night it is. That'll usually do the trick for me.
posted by Jilder at 3:12 AM on June 25, 2013 [2 favorites]
You're probably microsleeping a lot. Just little tiny nappish bursts, enough to stop you from dying completely. Most likely during that 10am to 5am period. Six hours over three days, plus periodical microsleep, is far from enough to kill you. You aren't going to be happy, but you'll live.
My tactic when it gets this bad is to just give up on trying to sleep altogether and remain active and out of bed for as long as I can physically manage. You'll need to have someone around to keep an eye on you, and for god's sake don't try driving or using heavy equipment or whatever. Just push it for as long as you can, and then when you are physically unable to stay awake any longer, just go to bed, no matter what time of day or night it is. That'll usually do the trick for me.
posted by Jilder at 3:12 AM on June 25, 2013 [2 favorites]
Well death seems a bit alarmist, but a trip to the doctor might help find if there is some physical cause to this. He could also discuss the use of sleep aids with you. I prefer not to take anything like that, and you might too, but there comes a time where it might be the best course, just to catch up on some rest so as to be able to function.
Sleep patterns do change over the years, but that's usually not so dramatic as what you describe. I used to never have insomnia, and now it does come to pass that I sometimes can't get back to sleep after waking up at oh, 3 AM, on June 25 2013. It's kind of miserable when it happens, as you say, due to the obligation to simulate a functioning human the next day.
posted by thelonius at 3:14 AM on June 25, 2013 [1 favorite]
Sleep patterns do change over the years, but that's usually not so dramatic as what you describe. I used to never have insomnia, and now it does come to pass that I sometimes can't get back to sleep after waking up at oh, 3 AM, on June 25 2013. It's kind of miserable when it happens, as you say, due to the obligation to simulate a functioning human the next day.
posted by thelonius at 3:14 AM on June 25, 2013 [1 favorite]
Before going to the doctor, i'd try taking some benedryl and putting on either white noise (or turning a fan on), some chilled-out music or an audiobook or podcast (history podcasts tend to put me right out) on a low volume and see if that works. You're probably just sitting in bed thinking about how hard it is to sleep and making everything worse, so having some kind of audio distraction for your brain will probably help.
posted by empath at 3:18 AM on June 25, 2013 [6 favorites]
posted by empath at 3:18 AM on June 25, 2013 [6 favorites]
The older I get, the worse the week leading up to my period my insomnia gets. I have been as bad as you describe, due entirely to my cycle. No solutions, just throwing that out there for your consideration. No, actually, I do have one suggestion. Sometimes swimming offers me the full-body kind of tired that lets me sleep through the night. I'm not a good swimmer and this still works.
posted by tllaya at 3:31 AM on June 25, 2013 [1 favorite]
posted by tllaya at 3:31 AM on June 25, 2013 [1 favorite]
Are you getting any exercise?
posted by Specklet at 3:31 AM on June 25, 2013 [6 favorites]
posted by Specklet at 3:31 AM on June 25, 2013 [6 favorites]
Racing thoughts and insomnia remind me of my periods of hypomania.
posted by BenPens at 3:37 AM on June 25, 2013 [1 favorite]
posted by BenPens at 3:37 AM on June 25, 2013 [1 favorite]
Yeah, hormonal insomnia is bullshit. I've started a sleep playlist as a bit of a trigger but I would try and cut back screen time from much earlier that 10. Like, 6pm. I do mindfulness when it's bad as well, and that seems to help because it cuts right through the thoughts - I still use guided verbal cues, because I can't do it on my own.
posted by geek anachronism at 3:40 AM on June 25, 2013
posted by geek anachronism at 3:40 AM on June 25, 2013
Yeah, 22 is around the age when many people have a sort of second "growth spurt" only instead of getting taller it's more like a resettling of everything combined with even more annoying stuff like hormonal changes, eyes getting worse, digestive issues coming to the fore, and more! It's a super exciting time to be alive, right? So in my very not-a-doctor opinion, I don't think you're dying and also there's a lot of anecdotal precedence for this kind of thing happening seemingly out of the blue.
My first suggestion, after cutting as much caffeine from your diet as you can stand, is exercise. It's often really the only thing that works. You have to get your body wanting to lie still in the dark so much that the brain has no choice but to follow, eventually. Try to get this done during the day, and not right before bed.
You can also try increasing the regularity your bed time routine and making sure your room is free of stimulating things - you might want to remove any clocks, for example - and things like your bedding, pillows, and temperature are not bugging you.
Try not to allow yourself to just drop to sleep whenever you think you finally can. A nap here and there is okay, but that way lies madness, with no internal clock. Try to only sleep when it is dark out. If you find yourself crashing in the late afternoon, write the rest of the evening off and don't do anything until the morning.
Have you tried a change of venue? Sometimes it's seriously a matter of sleeping with my head at the foot of the bed instead, I swear. Sometimes being on the couch works. For me, if I feel like I'm not at "home", I sleep like a normal human. But as soon as I feel home, I lose my rhythm entirely and have crazy insomnia and switch around to nocturnal. So traveling is like sleep therapy for me. Perhaps you have something up your sleeve that is similar. Think about your options in that respect.
And yes, go see a doctor if this persist. Even if they can't magically fix you, they can talk about your options, and possibly get to the root of your insomnia, as well as assuring you that you'll live (and anxiety can't be good for getting to sleep.)
posted by Mizu at 4:57 AM on June 25, 2013
My first suggestion, after cutting as much caffeine from your diet as you can stand, is exercise. It's often really the only thing that works. You have to get your body wanting to lie still in the dark so much that the brain has no choice but to follow, eventually. Try to get this done during the day, and not right before bed.
You can also try increasing the regularity your bed time routine and making sure your room is free of stimulating things - you might want to remove any clocks, for example - and things like your bedding, pillows, and temperature are not bugging you.
Try not to allow yourself to just drop to sleep whenever you think you finally can. A nap here and there is okay, but that way lies madness, with no internal clock. Try to only sleep when it is dark out. If you find yourself crashing in the late afternoon, write the rest of the evening off and don't do anything until the morning.
Have you tried a change of venue? Sometimes it's seriously a matter of sleeping with my head at the foot of the bed instead, I swear. Sometimes being on the couch works. For me, if I feel like I'm not at "home", I sleep like a normal human. But as soon as I feel home, I lose my rhythm entirely and have crazy insomnia and switch around to nocturnal. So traveling is like sleep therapy for me. Perhaps you have something up your sleeve that is similar. Think about your options in that respect.
And yes, go see a doctor if this persist. Even if they can't magically fix you, they can talk about your options, and possibly get to the root of your insomnia, as well as assuring you that you'll live (and anxiety can't be good for getting to sleep.)
posted by Mizu at 4:57 AM on June 25, 2013
Lifelong insomniac. Three things to try:
1. Wear yourself out physically. I like weightlifting for this. For some reason that leaves me more tired than cardio. I think because the exertion forces my muscles to relax, and when I get on a jag like that, I find I'm wound really tight. If that's just totally impossible/objectionable, try isometrics like pushups and lunges, or yoga, or get a massage. I like the swimming suggestion too--especially if you don't usually swim, because it uses a lot of muscles you don't normally use. Then take a long hot bath or shower about an hour before bed.
2. Better living through chemistry. The thing with jags like this is to break the cycle. Sleep begets sleep; insomnia begets more insomnia. I think it's because your brain starts to settle into this hypervigilant state and it gets harder and harder to shake off. It won't kill you to take a slug of Nyquil or a dose of Benadryl or Tylenol PM before bed. Take the recommended dose, you'll be fine.
3. If you have the privacy/peace, settle in for the night on the couch instead of the bed. Or a guest bed instead of your bedroom. Sometimes insomnia begets anxiety about the places we are supposed to sleep--one school of thought is to disassociate that anxiety by only getting into bed when you are tired, but I find that my tiredness waxes and wanes so much that I get in and out of bed so much it just defeats the purpose. But settling into a comfortable place that isn't my bed often does the trick, and I can usually get in at least a long nap.
posted by elizeh at 5:10 AM on June 25, 2013 [1 favorite]
1. Wear yourself out physically. I like weightlifting for this. For some reason that leaves me more tired than cardio. I think because the exertion forces my muscles to relax, and when I get on a jag like that, I find I'm wound really tight. If that's just totally impossible/objectionable, try isometrics like pushups and lunges, or yoga, or get a massage. I like the swimming suggestion too--especially if you don't usually swim, because it uses a lot of muscles you don't normally use. Then take a long hot bath or shower about an hour before bed.
2. Better living through chemistry. The thing with jags like this is to break the cycle. Sleep begets sleep; insomnia begets more insomnia. I think it's because your brain starts to settle into this hypervigilant state and it gets harder and harder to shake off. It won't kill you to take a slug of Nyquil or a dose of Benadryl or Tylenol PM before bed. Take the recommended dose, you'll be fine.
3. If you have the privacy/peace, settle in for the night on the couch instead of the bed. Or a guest bed instead of your bedroom. Sometimes insomnia begets anxiety about the places we are supposed to sleep--one school of thought is to disassociate that anxiety by only getting into bed when you are tired, but I find that my tiredness waxes and wanes so much that I get in and out of bed so much it just defeats the purpose. But settling into a comfortable place that isn't my bed often does the trick, and I can usually get in at least a long nap.
posted by elizeh at 5:10 AM on June 25, 2013 [1 favorite]
Do you seriously think you're dying? If that's the case, then hell yeah, that itself would explain the insomnia. According to my doctor, 99% of insomnia is related to anxiety or stress.
I'm a generally healthy woman, I do hardcore running and yoga 5x weekly, I don't drink any caffeine or eat sugar (so when I eat the smallest amount of dark chocolate, I'm up all night), I practice all those good sleep hygiene ideas, relaxation podcasts, self-hypnosis, etc., but a few times yearly when I'm really stressed (visiting relatives, waiting for doctor results, Christmas) I get periods where I can't sleep. I don't ever feel very tired, I can drop off for a few hours and then I start waking up at 5, then 4, then 3. No racing thoughts, I'm just completely awake.
What worked for me (and this was after nothing above-mentioned, including Benadryl and other OTC things worked) was getting a prescription for Trazodone.
I took it for 4 nights, fell asleep and slept soundly for 9 hours, and then stopped taking it.
My doctor (and who knows...I like her but she could be wrong) believes that once we rule out physical causes, practice good sleep habits and still have insomnia, it's best to "reset" our sleep patterns with medicine and then a person doesn't need them anymore. Also, I start to get anxious when I'm sleepless for a night or two because then I start worrying that I have that freakin' insomnia again and argh...so it's better for me to just take a pill and know that I don't have to worry about the cycle starting again.
That's true in my case, YMMV.
posted by kinetic at 5:23 AM on June 25, 2013 [1 favorite]
I'm a generally healthy woman, I do hardcore running and yoga 5x weekly, I don't drink any caffeine or eat sugar (so when I eat the smallest amount of dark chocolate, I'm up all night), I practice all those good sleep hygiene ideas, relaxation podcasts, self-hypnosis, etc., but a few times yearly when I'm really stressed (visiting relatives, waiting for doctor results, Christmas) I get periods where I can't sleep. I don't ever feel very tired, I can drop off for a few hours and then I start waking up at 5, then 4, then 3. No racing thoughts, I'm just completely awake.
What worked for me (and this was after nothing above-mentioned, including Benadryl and other OTC things worked) was getting a prescription for Trazodone.
I took it for 4 nights, fell asleep and slept soundly for 9 hours, and then stopped taking it.
My doctor (and who knows...I like her but she could be wrong) believes that once we rule out physical causes, practice good sleep habits and still have insomnia, it's best to "reset" our sleep patterns with medicine and then a person doesn't need them anymore. Also, I start to get anxious when I'm sleepless for a night or two because then I start worrying that I have that freakin' insomnia again and argh...so it's better for me to just take a pill and know that I don't have to worry about the cycle starting again.
That's true in my case, YMMV.
posted by kinetic at 5:23 AM on June 25, 2013 [1 favorite]
I'm so sorry. That is so miserable. In addition to cutting caffeine out completely and getting some quality exercise, you may want to consider finding some guided meditation tracks you like. Take the melatonin to get sleepy and pop on headphones to listen to the meditation. Reducing your anxiety as much as possible will certainly not make things any worse.
Good luck, I really feel for you.
posted by Kimberly at 5:35 AM on June 25, 2013
Good luck, I really feel for you.
posted by Kimberly at 5:35 AM on June 25, 2013
Before going to the doctor, i'd try taking some benedryl
I disagree with this advice. Antihistamines like Benadryl (diphenhydramine, also the active ingredient in many over-the-counter sleep aids) will make you feel drowsy, but they also mess with your sleep architecture, so the sleep you get is less restful. There are prescription drugs that do not have this effect. There's no reason not to see a doctor about an extended bout of insomnia.
lhude sing cuccu, I wonder whether the solstice is exacerbating your sleep problems? (I seem to recall from earlier questions that you live in the northern hemisphere.) For the past few weeks, I've been sleeping OK but for shorter periods of time than I would like, because the long daylight hours make me feel wakeful late at night (for a few hours after the sun has gone down) and early in the morning. You can try hanging up a heavy blanket or something over your bedroom window to see if blocking the early morning light out makes a difference.
posted by Orinda at 5:38 AM on June 25, 2013 [2 favorites]
I disagree with this advice. Antihistamines like Benadryl (diphenhydramine, also the active ingredient in many over-the-counter sleep aids) will make you feel drowsy, but they also mess with your sleep architecture, so the sleep you get is less restful. There are prescription drugs that do not have this effect. There's no reason not to see a doctor about an extended bout of insomnia.
lhude sing cuccu, I wonder whether the solstice is exacerbating your sleep problems? (I seem to recall from earlier questions that you live in the northern hemisphere.) For the past few weeks, I've been sleeping OK but for shorter periods of time than I would like, because the long daylight hours make me feel wakeful late at night (for a few hours after the sun has gone down) and early in the morning. You can try hanging up a heavy blanket or something over your bedroom window to see if blocking the early morning light out makes a difference.
posted by Orinda at 5:38 AM on June 25, 2013 [2 favorites]
When I've had bouts with insomnia I find that the best thing for me was to self medicate. I would make myself a nice dinner and then sit down and have a spliff at around 8 PM followed by dinner. I would watch some TV until 9:30 and then just go to bed. I would tend to sleep like a baby until 8 AM and wake up feeling absolutely great.
posted by koolkat at 5:56 AM on June 25, 2013
posted by koolkat at 5:56 AM on June 25, 2013
Seconding the "maybe it's the solstice". Light leaks in my own room keep me awake like whoa.
Another thing that helped me a lot when I had insomnia for a solid year was to start taking a vitamin supplement with calcium and magnesium. Melatonin didn't do a damn thing for me, but this did - the magnesium helps you stay asleep once you've gotten to sleep. It does take a while to "kick in" - it may be a couple weeks of taking it before you actually do consistently stay asleep - but I also noticed that after a few days, even though I was only getting about 5 hours of sleep, they were a BETTER five hours, and I felt more rested.
But you're not dying. Good luck.
posted by EmpressCallipygos at 5:56 AM on June 25, 2013
Another thing that helped me a lot when I had insomnia for a solid year was to start taking a vitamin supplement with calcium and magnesium. Melatonin didn't do a damn thing for me, but this did - the magnesium helps you stay asleep once you've gotten to sleep. It does take a while to "kick in" - it may be a couple weeks of taking it before you actually do consistently stay asleep - but I also noticed that after a few days, even though I was only getting about 5 hours of sleep, they were a BETTER five hours, and I felt more rested.
But you're not dying. Good luck.
posted by EmpressCallipygos at 5:56 AM on June 25, 2013
I would advocate doxylamine succinate (Unisom and drugstore versions) over diphenhydramine, which among other things tends to dry your sinuses out and make you snore.
Change of location, if you've got a spare room or a good napping couch. Tonight, no screens after work - paper books or e-ink, or put on an audiobook or music but don't dick around on your phone and no TV. Go for a walk shortly before dark if you can, outside, where you can see the change in light. Carb it up for dinner, and have a small high-fat snack before bed (spoon of peanut butter will do, or a cheese snack). If you are able to get a hold of a B-complex vitamin, take it with dinner. (It's a mild muscle relaxant and has a light calming effect, which should help with both your physical relaxation and your sleep panic.)
If it's feasible without a laundry ordeal, put fresh sheets on the bed. Even if you're going to try going to sleep on the couch, you may wake up later and want to move.
You will sleep eventually, before you die. That is cold comfort right now when you are completely shredded. Do whatever you can to not panic about not sleeping. Play the alphabet game with cars or book titles. If you are mechanical, visualize the assembly or disassembly of something complicated. Tell yourself a story about sleeping in the most fantabulous bed in the most comfortable room with everything exactly the way you like it.
If you still don't sleep tonight, go to urgent care tomorrow and get some Trazedone. Half of one still makes me feel like I've been hit by a bus, but at least I was sleeping when it hit me.
posted by Lyn Never at 6:04 AM on June 25, 2013 [1 favorite]
Change of location, if you've got a spare room or a good napping couch. Tonight, no screens after work - paper books or e-ink, or put on an audiobook or music but don't dick around on your phone and no TV. Go for a walk shortly before dark if you can, outside, where you can see the change in light. Carb it up for dinner, and have a small high-fat snack before bed (spoon of peanut butter will do, or a cheese snack). If you are able to get a hold of a B-complex vitamin, take it with dinner. (It's a mild muscle relaxant and has a light calming effect, which should help with both your physical relaxation and your sleep panic.)
If it's feasible without a laundry ordeal, put fresh sheets on the bed. Even if you're going to try going to sleep on the couch, you may wake up later and want to move.
You will sleep eventually, before you die. That is cold comfort right now when you are completely shredded. Do whatever you can to not panic about not sleeping. Play the alphabet game with cars or book titles. If you are mechanical, visualize the assembly or disassembly of something complicated. Tell yourself a story about sleeping in the most fantabulous bed in the most comfortable room with everything exactly the way you like it.
If you still don't sleep tonight, go to urgent care tomorrow and get some Trazedone. Half of one still makes me feel like I've been hit by a bus, but at least I was sleeping when it hit me.
posted by Lyn Never at 6:04 AM on June 25, 2013 [1 favorite]
I have anxiety and the only way I've been able to sleep since my sewer line needed to be replaced and we decided to sell our house has been Benedryl/Zzzzquil. That stuff is the BOMB-diggity.
I just get the generic and it's about $2.00 for a bottle. The sleep you get is really restful and it feels organic. Take it about 2 hours before you want to be asleep (I take it a bit after 9:00) and then you just start nodding off.
Really, run to the pharmacy and get some. You will not be sorry.
posted by Ruthless Bunny at 6:21 AM on June 25, 2013
I just get the generic and it's about $2.00 for a bottle. The sleep you get is really restful and it feels organic. Take it about 2 hours before you want to be asleep (I take it a bit after 9:00) and then you just start nodding off.
Really, run to the pharmacy and get some. You will not be sorry.
posted by Ruthless Bunny at 6:21 AM on June 25, 2013
Benedryl works for many people, but be aware that for a small percentage of people (like me!), it actually makes them more wired. I'd make an appointment with a doctor for early next week, and try an over-the-counter sleep aid that's actually designed for the purpose for the next night or so. That way if the sleep aid alone is not helpful, you'll already have the next step in place.
You're not going to die unless you sleep like this every night for the next year.
posted by tchemgrrl at 6:51 AM on June 25, 2013 [1 favorite]
You're not going to die unless you sleep like this every night for the next year.
posted by tchemgrrl at 6:51 AM on June 25, 2013 [1 favorite]
Am I on the road to death?
Most likely not. However whatever the thing in your head that jumps from sleepless to "Dying?!" is probably part of the issue that is keeping you awake. Insomnia sucks but is very rarely fatal and young people who are otherwise in good heath do not die from lack of sleep. However, you should go to a doctor because lack of sleep is annoying and if there's a medical issue it's better to know sooner rather than later.
What works for me is a lot of environmental controls (light, temperature, heavy blankets) along with a go-to-bed routine along with benadryl. I try to get decent amount of exercise, limit screen time before I go to sleep, keep the lights low and try to not think about whether insomnia is somehow indicative of a larger problem. The racing thoughts thing is totally annoying but actually part of the problem. Trying to force it out of your mind seems counterintuitive but can actually be helpful if you do it right.
But honestly, see a doctor. You don't have to live like this.
posted by jessamyn at 7:08 AM on June 25, 2013 [1 favorite]
Most likely not. However whatever the thing in your head that jumps from sleepless to "Dying?!" is probably part of the issue that is keeping you awake. Insomnia sucks but is very rarely fatal and young people who are otherwise in good heath do not die from lack of sleep. However, you should go to a doctor because lack of sleep is annoying and if there's a medical issue it's better to know sooner rather than later.
What works for me is a lot of environmental controls (light, temperature, heavy blankets) along with a go-to-bed routine along with benadryl. I try to get decent amount of exercise, limit screen time before I go to sleep, keep the lights low and try to not think about whether insomnia is somehow indicative of a larger problem. The racing thoughts thing is totally annoying but actually part of the problem. Trying to force it out of your mind seems counterintuitive but can actually be helpful if you do it right.
But honestly, see a doctor. You don't have to live like this.
posted by jessamyn at 7:08 AM on June 25, 2013 [1 favorite]
I would second that your immediate act should be to get an OTC sleep medication, there's a million generic ones, to get you the rest you need tonight. And tomorrow night. It's going to take you several days to get fully rested.
Then, yes, maybe see if no caffeine/exercise/etc. helps. If you find yourself back to needing meds, maybe see a doctor.
You are not dying! You just have insomnia. I get it in spells and have to reset with meds, and then I'm fine, often for a long whlie. My mom had it too. It's just one of those things.
posted by emjaybee at 7:11 AM on June 25, 2013 [1 favorite]
Then, yes, maybe see if no caffeine/exercise/etc. helps. If you find yourself back to needing meds, maybe see a doctor.
You are not dying! You just have insomnia. I get it in spells and have to reset with meds, and then I'm fine, often for a long whlie. My mom had it too. It's just one of those things.
posted by emjaybee at 7:11 AM on June 25, 2013 [1 favorite]
But honestly, see a doctor. You don't have to live like this.
I have...many many sleep issues and agree, see a doctor. I know people who self medicate with benedryl but it makes me groggy and anxious and I just think all health conditions, especially ones in which you are concerned you might be dying, are best managed in conjunction with a doctor.
You have to make the doctor your partner in dealing with this.
posted by sweetkid at 7:41 AM on June 25, 2013
I am a full on insomniac.
I have similar advice to the above.
Change of location, white noise (mine is an android app called White Noise, I like the beach setting, sometimes with some frogs mixed in), but also just deciding that you're not going to sleep, so not trying to.
My different advice is:
I find sleep drugs to be worse than useless.
They just make me crazy awake and active.
Sometimes giving up caffeine makes me more awake at nights, because of the change in routine. Limiting to one or two caffeinated coffees in the morning did help a bit though.
Buy a hammock!
Seriously. Don't get the kind with spreader bars on the end, they're awful.
Get the kind that wraps around you. Lie on it diagonally.
If you are lying awake at night go lie in the hammock. Read a book or something.
Don't bother to sleep, you probably will.
Another thing that helped is that I heard that lying still with your eyes closed, even if still awake, is almost as refreshing as proper sleep.
Now that may or may not be true, but the upshot is that you stop worrying quite so much about how you'll never ever sleep again, because hey, it doesn't matter, because this is nearly as functionally good.
posted by Just this guy, y'know at 8:13 AM on June 25, 2013
I have similar advice to the above.
Change of location, white noise (mine is an android app called White Noise, I like the beach setting, sometimes with some frogs mixed in), but also just deciding that you're not going to sleep, so not trying to.
My different advice is:
I find sleep drugs to be worse than useless.
They just make me crazy awake and active.
Sometimes giving up caffeine makes me more awake at nights, because of the change in routine. Limiting to one or two caffeinated coffees in the morning did help a bit though.
Buy a hammock!
Seriously. Don't get the kind with spreader bars on the end, they're awful.
Get the kind that wraps around you. Lie on it diagonally.
If you are lying awake at night go lie in the hammock. Read a book or something.
Don't bother to sleep, you probably will.
Another thing that helped is that I heard that lying still with your eyes closed, even if still awake, is almost as refreshing as proper sleep.
Now that may or may not be true, but the upshot is that you stop worrying quite so much about how you'll never ever sleep again, because hey, it doesn't matter, because this is nearly as functionally good.
posted by Just this guy, y'know at 8:13 AM on June 25, 2013
Chiming in as another who has trouble sleeping around the solstice (it's totally normal to sleep more in winter and less in summer) - plus this year I'm moving and quitting my job and about to go on a long, somewhat challenging trip so between the light and the anxiety I'm down to a maximum of four or five hours of sleep a night (from my usual/preferred 7-8.5).
It bites. But I know from experience that in my case, at least, it will pass.
I don't know what's going on with you, obviously, and you could have a more serious problem, but a lot of people get temporary/occasional insomnia, and while it sucks, it very often goes away on its own and worrying about it only makes it worse. Make an appointment with your doctor, but also get some trashy books or magazines to read instead of just lying in bed with your eyes wide open, and/or download some soothing audiobooks that you can lie down and listen to with your eyes closed. If you find yourself waking up too early, get up and do some non-taxing chores. When you get home from work/school lie on the sofa and "watch" unchallenging TV/movies so you're getting some rest, even if it's not actual sleep.
Good luck!
posted by mskyle at 8:21 AM on June 25, 2013
It bites. But I know from experience that in my case, at least, it will pass.
I don't know what's going on with you, obviously, and you could have a more serious problem, but a lot of people get temporary/occasional insomnia, and while it sucks, it very often goes away on its own and worrying about it only makes it worse. Make an appointment with your doctor, but also get some trashy books or magazines to read instead of just lying in bed with your eyes wide open, and/or download some soothing audiobooks that you can lie down and listen to with your eyes closed. If you find yourself waking up too early, get up and do some non-taxing chores. When you get home from work/school lie on the sofa and "watch" unchallenging TV/movies so you're getting some rest, even if it's not actual sleep.
Good luck!
posted by mskyle at 8:21 AM on June 25, 2013
Exercise like a lunatic.
I know it's agonizing when you're already sleep-deprived, but give it a go. I've had insomnia jags my whole life, and it is utterly debilitating. An hour of *hard* (sweaty, sustained- elevated-heartrate level exercise) will put me out like a light. And, more importantly, keep me there.
Good luck. I know how utterly infuriating and horrid it is.
posted by Salamander at 8:24 AM on June 25, 2013
I know it's agonizing when you're already sleep-deprived, but give it a go. I've had insomnia jags my whole life, and it is utterly debilitating. An hour of *hard* (sweaty, sustained- elevated-heartrate level exercise) will put me out like a light. And, more importantly, keep me there.
Good luck. I know how utterly infuriating and horrid it is.
posted by Salamander at 8:24 AM on June 25, 2013
Oh, and failing that: temazepam. (Prescription-only, where I am anyway.). Blows everything else out of the water, with no hangover effect.
posted by Salamander at 8:26 AM on June 25, 2013
posted by Salamander at 8:26 AM on June 25, 2013
I've had two bouts of crazy insomnia like that. The first time, the doctor recommended trying benadryl for a couple nights, and if it didn't resolve, she would get me a script. The benadryl worked.
The second time it was related to crushing anxiety. That time, I got a prescription for zoloft. Within two weeks, my sleep re-regulated, and after a few months when the anxiety producing stuff stopped, I weaned from it and was fine.
In both cases, I didn't do anything until I had the insomnia for a couple weeks. Insomnia is awful. Good luck!
posted by dpx.mfx at 8:29 AM on June 25, 2013
The second time it was related to crushing anxiety. That time, I got a prescription for zoloft. Within two weeks, my sleep re-regulated, and after a few months when the anxiety producing stuff stopped, I weaned from it and was fine.
In both cases, I didn't do anything until I had the insomnia for a couple weeks. Insomnia is awful. Good luck!
posted by dpx.mfx at 8:29 AM on June 25, 2013
You are not dying, but in your state, please avoid driving, or walking on busy streets. And be careful on stairs and curbs. Remember that prolonged insomnia is, functionally, drunkenness, and you are most vulnerable to serious accidents at this time. (During my bouts of insomnia, I often faceplant around campus despite my best efforts, so I remind myself to grip railings.)
posted by sunusku at 9:46 AM on June 25, 2013
posted by sunusku at 9:46 AM on June 25, 2013
Ooh! Apps! This is a huge deal to me in winter when it's too cool to run a fan close enough to me to help. My primary white noise app is Sleepy Time on my Kindle Fire (Android). It has lots of environmental sounds, and you can mix them together and adjust volumes on each "channel" to get the noise you need.
For iOS I use Sleep Machine (free Lite version), and it's just about as good. I can't seem to use my preferred alarm app and a noise app on my iPhone at the same time, so the Kindle is for sleeping and the iPhone is for waking.
posted by Lyn Never at 10:47 AM on June 25, 2013
For iOS I use Sleep Machine (free Lite version), and it's just about as good. I can't seem to use my preferred alarm app and a noise app on my iPhone at the same time, so the Kindle is for sleeping and the iPhone is for waking.
posted by Lyn Never at 10:47 AM on June 25, 2013
I use Sleep Cycle to actually track my sleep. It's OK at telling you when you're awake and asleep (based on movements, obviously not as accurate as like a proper sleep study).
posted by sweetkid at 11:31 AM on June 25, 2013 [1 favorite]
posted by sweetkid at 11:31 AM on June 25, 2013 [1 favorite]
If you have racing thoughts, force yourself to think about other things. For example, if you are fixating on [movie, home repair project, relationship, grocery list...] force yourself to think about one boring thing that has no emotional interest for you. Imagine in detail [petting an animal over and over, watering a plant, putting dishes away...]
posted by St. Peepsburg at 11:43 AM on June 25, 2013
posted by St. Peepsburg at 11:43 AM on June 25, 2013
I have to adhere to a sort of strict set of guidelines to get on a normal sleep schedule because I am a natural born night owl and insomniac. Here's my best-of hits:
1. No screens an hour before bedtime. If you can manage this it will probably make a big difference.
2. Get up the same time every morning.
3. No caffeine.
4. If you can meditate for five minutes before bed it will do wonders to clear out restlessness.
5. Make sure you're getting out of doors exercise everyday, for at least a few minutes. If you can take a ten minute walk, ten minutes after you wake up, your circadian clock will really thank you. The body seems to love natural light.
Aaand... that's it. I think that's all I've got. Works though.
posted by mermily at 5:35 PM on June 25, 2013
1. No screens an hour before bedtime. If you can manage this it will probably make a big difference.
2. Get up the same time every morning.
3. No caffeine.
4. If you can meditate for five minutes before bed it will do wonders to clear out restlessness.
5. Make sure you're getting out of doors exercise everyday, for at least a few minutes. If you can take a ten minute walk, ten minutes after you wake up, your circadian clock will really thank you. The body seems to love natural light.
Aaand... that's it. I think that's all I've got. Works though.
posted by mermily at 5:35 PM on June 25, 2013
Lately the light comes streaming in my window an hour or so before I really need to be awake. I bought a heavier curtain for the window, and started using a sleeping mask.
I used to have difficulty sleeping when I was stressed, due to racing thoughts. Reading myself to sleep, and listening to soothing podcasts or sitcoms have helped.
Good luck. Not getting enough sleep sucks.
posted by bunderful at 8:47 PM on June 25, 2013
I used to have difficulty sleeping when I was stressed, due to racing thoughts. Reading myself to sleep, and listening to soothing podcasts or sitcoms have helped.
Good luck. Not getting enough sleep sucks.
posted by bunderful at 8:47 PM on June 25, 2013
Are you pretty stressed out?
I had this once and it was when I was super stressed out at work and also I was dating a girl I knew I had to break up with, but I was also really stressed about that and kept dragging it out.
Its the only time in my life I've struggled to sleep and literally had two weeks like you described . I went to the doctor, they prescribed a tablet that let me get a good nights sleep, then with that clarity I broke up with the girl and sorted work out.
posted by Admira at 9:33 PM on June 25, 2013
I had this once and it was when I was super stressed out at work and also I was dating a girl I knew I had to break up with, but I was also really stressed about that and kept dragging it out.
Its the only time in my life I've struggled to sleep and literally had two weeks like you described . I went to the doctor, they prescribed a tablet that let me get a good nights sleep, then with that clarity I broke up with the girl and sorted work out.
posted by Admira at 9:33 PM on June 25, 2013
Go to a doctor and get some Ambien or Lunesta. Most of the folk remedies upthread are bullshit for long term, serious insomnia.
posted by Gringos Without Borders at 2:00 AM on June 26, 2013
posted by Gringos Without Borders at 2:00 AM on June 26, 2013
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posted by empath at 3:12 AM on June 25, 2013