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I wonder about this as well. I workout late in the day because of work so it is always between 6-8pm. When I rest and not exercise, sometimes I sleep better but not always. I would think 3-4 hours before going to sleep should be enough time, but not sure. I also have Hashimoto’s.
Thank you for that information! I have gone decaf in the past and don’t recall my insomnia getting better. I don’t have more than 35mg a day, at 8am and I am thinking it is even less with a dark roast. But I may experiment again with removing it and see. I have nothing to lose! I appreciate your reply and your telling about your success. It is encouraging!
Is there an amount of caffeine that would be considered ok? I love coffee in the morning and look forward to it. How much were you having before you gave it up?
Thank you Chee2308. This is very encouraging and kind. I will try! I wish the same to you as well.
Thank you. You’re right and I will try to do this way of thinking consistently. I am not used to it after 30 years, I just expect it will be this way as I’ve struggled so long. A racing mind is also an obstacle, not just the learned response. I find it very hard to calm it down even with all the techniques out there. The only thing that works very well is a benzodiazepine which of course are not a long term solution.
Chee2308, it is very hard to desensitize when you feel so bad physically day in and out. I understand what flight11 is saying. I personally have done all the things to let it go, not care, just let it be what it will be, I can’t be bothered, acceptance that you look tired and people notice, etc., but when sleep quality still does not improve despite that mindset and doing healthy things as far as getting up the same time every day, how do you accept it then? I live life normally and am still here 30 years later, but the days are hard. Like having chronic pain. And a low mood and depression are difficult to ward off.
Thank you Deb for the insight into meditation/mindfulness and how you need to experience it and that it is not an intellectual concept. I struggle as I find the practice of meditation/mindfulness very difficult, almost painful in a sense, and not enjoyable at all! I think you are right that you need to make a decision to do it and stick with it. A commitment. I hope I can someday experience what it means to separate thoughts from who I am. My head is swimming all the time and it can be anything – stress or non stressful. My mind enjoys being active and busy especially at night. I have had those suicidal thoughts as well by the way so I understand that kind of torture.
I have the same struggle Chen Liang especially since I get racing thoughts. I’m trying that ocean analogy and thinking all those thoughts are just waves and then I picture that image of me being the calm under that blanket of waves/storm. I thank my brain first for the thoughts/worries, accept them, and then move to how do I feel right now? I admit if I am anxious or scared and accept that. I also admit when I’m happy or elated even if say thoughts of doubt creep up. I might rationalize the negative feelings with sensible thoughts which maybe defeats the purpose of separation. I’m not sure. I always have found it very difficult to separate myself from my own thoughts! I find this the most abstract concept! But I’m trying to visualize it with the ocean analogy and I hope it clicks like it has for others. Also, I do try to be “present” but I often forget especially when I’m at work and going nuts!
Thank you Odinsky for the explanation. I have been trying to visualize all that you said and I think over time, this is really going to help me. I’m still wrapping my head around it, but the ocean analogy really struck me and made a lot of sense. Thanks again for taking the time and to everyone who shares here and helps others.
Hi everyone,
This may sound like a really silly question, but if our thoughts, feelings, emotions, are not WHO we are, then what does make up who we are? Is it just our actions? I always think our feelings, thoughts, etc. do make us who are are to some degree. I know a thought may come that we never act on or that is irrational. But if we think hey, I love this person, that is a good thought and is part of WHO I am? I don’t know, maybe I am thinking too deeply about this! lolMy doctor replied that this medication is considered a controlled substance and that I would have to make an appointment, sign a contract, and submit a urine sample in order for it to be prescribed. I never heard of having to do this before. For example, I am prescribed Xanax, but never had to sign a contract or do anything other than pick it up. I was very surprised by this as she said it is in the same class as Ambien and Lunesta.
Dazzio – Didn’t know about this! I just asked my doctor about it because I am also curious. I wonder how different it is from any of the other ones available? I think I saw on the effects that there is a dependency factor, but they are all like that I think. I can’t find any reviews I guess because it is so new.
That is exactly my problem. I think the sleepy feeling might return for me if I could get my brain in that state. You say you try to solve problems, and I would say I do the same and more. My brain also enjoy reviewing events, conversations, past or present all night. It is maddening. Mindfulness does not squelch it for me. I have tried so many times. My doctor is also understanding and probably wouldn’t mind me taking .5 a night. As long as I don’t go more than that. I’m like you and very careful about the benzos. Thanks for sharing. You said you skip sometimes. Do you decide that right when you turn the light out? Or do you attempt to go off and then if not, take it on the night you might skip?
Hello living_tribunal, You say you take alprozalam for sleep. Do you mind telling me how much you take per night? Do you alternate or take it nightly or just leave it on the nightstand and see if you need it? I do have this medication, but try hard not to take it as I know it is a drug that within 7 days of using daily, the body builds a tolerance. My doctor advised I not take it more than 3 times per week. I would say out of all the medications I have tried, this one works best when I am desperate. I honestly rarely get deep sleep! When I see someone say they get 5 hours nightly, I wish I could have that although I know that much would not be enough to feel good so I empathize with anyone who gets less than what make them feel well. I have tried ACT and some CBT-I. ACT right now is not working for me at all as I just lay awake there despite accepting, accepting, accepting. I like your idea of not paying attention to the time to go to bed. I often would feel so tired and ready to go off, but would instead wait as the program suggests only to be wide awake. I would rather not look at the time and focus more on making sure I get out of bed daily at the same time.
mb – I have had chronic, severe insomnia since my late 20’s, and I am now 51 going on 52 in a few weeks. I’ve had two babies through it. For those who have asked about how it affects health, I am very healthy despite it. I am not overweight, low BP, and no health problems at all. I work out daily. The only thing now that I notice is skin laxity issues which I am not sure if that is more related to post menopause. I am told I look younger than my age all the time, but I do notice sagging skin. I am so desperate for change. Like all of us, I just want to put my head to the pillow and fall asleep like a normal person. It is my mind that keeps going and no matter what I do, acceptance, mindfulness, writing, reading, listening to music, etc., my mind will not rest. The feeling of sleepiness eludes me most of the time. I would love to one day come to this forum and say I have made some progress and maybe be helpful to someone for once. I appreciate all the posts here as I glean and continue to learn!
Deb-That was wonderful and it was so nice to meet you. It was helpful to talk in person, and although I am still struggling, it was still encouraging to connect and talk about it with someone who truly understands. Thank you from the bottom of my heart!
Taylor45-I understand so well your feelings. It is easy to think why go on as I have also had these thoughts so many times, but we do get through and just try as hard as it is, to see some good in your day despite how awful you feel. I mean even small things. When I am just so low that I can’t imagine this being any worse, I will do laundry or clean up a room and then consider that a victory even if small. Or to talk with my daughter or to see the light of day, I try and be thankful. Even at my worst, there are always better days that do come. I also say to myself that God still wants me here as I am amazed at what my body can take. Despite the suffering, there are other people who would miss me and some who still need me. So try and stay focused on your goals and also think of the details that bring joy like a conversation with someone you love. I think you said you want to be a nurse. You can still be what you want to be and don’t think about this problem stopping you. Keep going and don’t give the insomnia the attention it wants. I sometimes try and laugh at this. It isn’t funny, but I think of insomnia like a bully and to make the bully stop you stand up to it. Minimize its power, by belittling it. I remember a psychiatrist said to me long ago that I put sleep on a pedestal, that I made it of such importance, and I needed to stop. Yes, we feel bad, but we manage and we do function.
Mac-I have gone through good periods and then for no good reason, I felt back to square one. I am trying to just say now that when my body is ready it will sleep and not over analyze it. It is frustrating I know. Our minds are so strong and complex!
