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Sleeping problems, yet another thread

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nForce
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2005/08/04 20:56:46 (permalink)
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Sleeping problems, yet another thread

Anyone here know any techniques or OTC supps that have actually worked for them

yet again my sleeping is becoming a joke, and really really beyond explanation starting to piss me off, id pay good money to be able to goto sleep at 10-12pm and get up at 8am and be fresh.

im not going to bed till 4, and getting to sleep till anywhere past 6, then not getting up before 1, latest being around 6pm.

it makes you depressed, and ****s up diet and training beyond belief, i havent been gym now for nearly 2 weeks.

any proven techniques that work, would be greatly appreciated
#1

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    Yib
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    RE: Sleeping problems, yet another thread 2005/08/04 21:05:19 (permalink)
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    If you want to wake up at 8am then wake up at that time...even if you've only been in bed for 3 hours.

    Don't nap during the day.

    Don't stay in bed if you're not going to sleep, go do something else like read a book or walk around or something.

    What supplements are you taking?

    Do you drink coffee, soft drinks, tea?

    #2
    nForce
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    RE: Sleeping problems, yet another thread 2005/08/04 21:16:08 (permalink)
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    only take whey, and dont touch coffee or tea etc

    and the thing about getting uop with only 3 hrs sleep, its like its impossible, even when someone wakes me up i dont remember it, at that present time after 3 hrs sleep, nothing in the world matters more then sleep, its hrd to explain
    #3
    Yib
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    RE: Sleeping problems, yet another thread 2005/08/04 21:24:39 (permalink)
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    Yeah, sounds like your inner clock is messed up.

    Take it by an hour or two at a time if you can. So instead of getting to bed at 4, go at 3...etc.

    I'd honestly try to stay up and get the cycle back to normal, it might take a week or so to do though.

    What do you do till 4am then? PC? TV?

    #4
    Massimo
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    RE: Sleeping problems, yet another thread 2005/08/04 21:29:49 (permalink)
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    Go to H+B and buy some valerian root. About 1200mg should do the trick. If that doesn't work try melatonin or gaba. watching tv or being on the pc before bed will screw me up, so I avoid it for at least an hour before I go to bed.
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    nForce
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    RE: Sleeping problems, yet another thread 2005/08/04 21:29:57 (permalink)
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    PC normally, if not TV

    thing is its been like this for years, and even during college term, i end up missing most of my classes, never go in till after dinner,

    but i want to get this sorted for next year, so i can do well at college and goto a good uni

    also its really ****ing my training and diet up
    #6
    nForce
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    RE: Sleeping problems, yet another thread 2005/08/04 21:31:07 (permalink)
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    masselerio they safe to use?

    ive tried somehting called qwarks or summat, but didnt do nothing
    #7
    Yib
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    RE: Sleeping problems, yet another thread 2005/08/04 21:42:46 (permalink)
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    Hard to really say without knowing what you do all day and stuff. Have you gone to the docs?

    You have to stick to a time to wake up..fight it for a bit if you have to.

    Is their someting on your mind that's bothering you?

    You can try some warm milk before bed lol..see if that works.
    Boxer recommended magnesium as an option. Low dose, if doesnt do anything then stop using it.

    Sleeping tablets and stuff are for short term use really and not fixing the problem.

    Here, this is from a post on another board:
    Stimulus control therapy, based on the premise that insomnia is a conditioned response to temporal and environmental stimuli normally associated with sleep, reassociates the bed with sleep and is especially effective for sleep-onset insomnia.13,19 The patient is instructed to leave the bedroom if unable to fall asleep within 20 minutes. The patient then returns to bed only when very sleepy, repeating the cycle as often as needed through the night. Patients avoid sleep incompatible activities when in bed (reading or watching television).

    With paradoxical intention therapy, the patient confronts their fear of sleeplessness by staying awake. This decreases concern about the consequences of lack of sleep and decreases performance anxiety about falling asleep. Patients who undergo cognitive therapy do not necessarily improve their sleep parameters, but they have increased satisfaction with their sleep patterns.13

    Relaxation therapies, based on the premise that the aroused state precludes sleep, are effective, especially in young adults, but less so than stimulus control or sleep restriction.13 Relaxation training includes progressive muscle relaxation, where patients decrease muscle tension by tensing and relaxing different muscle groups. When using imagery training to decrease cognitive arousal, patients focus on pleasant or neutral images or use thought-stopping techniques.

    A recent study showed cognitive behavioral therapy decreased sleep latency by 54%, compared with 16% with relaxation therapy and 12% with placebo treatment.19 Cognitive therapy addresses dysfunctional beliefs; patients may have unrealistic expectations for sleep and misconceptions about causes and consequences of their insomnia. Cognitive therapy is as effective as pharmacologic therapy in the elderly.20 Many insomniacs develop anxiety about going to sleep and a fear of sleeplessness, which may perpetuate the insomnia. Others nap to compensate for poor nocturnal sleep, but this aggravates the insomnia.

    Sleep restriction and temporal control are probably beneficial. Sleep restriction therapy attempts to reassociate the bed with sleep. This therapy presumes that insomniacs spend more time in bed in an attempt to get more sleep, thereby decreasing sleep efficiency and increasing frustration and perception of insomnia. Sleep restriction increases sleep efficiency and sleep quality.13 Patients decrease the amount of time in bed to their average total sleep time (the amount of time in the bed that they actually sleep), creating a mild sleep deprivation and resulting in better sleep. Each week, when sleep efficiency (time asleep/time in bed x 100) exceeds 90%, the patient increases time in bed by 20 minutes. When sleep efficiency is less than 80%, time in bed is decreased by 20 minutes.13 Time in bed should not decrease to below 5 hours.19 Temporal control therapy requires the patient to get up at the same time each day, regardless of how much they sleep, and to avoid naps.21

    Poor sleep hygiene may worsen mild insomnia, but improving sleep hygiene alone is unlikely to impact severe insomnia. Improving sleep hygiene involves giving patients a list of instructions facilitating a regular sleep-wake schedule.8 Instructions include: participate in a relaxing activity until tired, go to bed only when tired, use the bedroom only for sleep and sexual activity, avoid naps, avoid caffeine, nicotine, and alcohol 4 to 6 hours before bed, avoid poor sleeping environments, decrease fluid intake before bed, avoid heavy meals, heavy exercise, stimulating late-evening activities, and eliminate bedroom clocks. Exercise, unless performed immediately before bedtime, increases sleep quality. Moderate exercise improves sleep quality, onset latency, and duration in older adults.22

    from: http://www.jabfp.org/cgi/content/full/17/3/212

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    Massimo
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    RE: Sleeping problems, yet another thread 2005/08/04 21:47:44 (permalink)
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    safe if taken for a short time, yes. Just take them for a few days so that you can get your routine back to some sort of normality.

    I had a sleep problem. Here's what would happen: I'd wake up totally, totally knackered. I wouldn't get up and therefore did nothing to make my mind or body tired. But even worse staying in bed means that you become used to lying in bed thinking about stuff, my bed became a place where I would just day dream. A guy on the radio once described a similar thing as "writing new episodes of Frasier in my head"

    Shout at yourself, stick your head under a cold shower, just get up. Of course you'll feel like total sh1t. I used to feel like death. Accept that your not going to get much sleep, that way you won't worry before going to bed. If you start getting up at a regular time eventually you wil start sleeping earlier and for longer - if you allow yourself to.ie turn off your pc and tv at least one hour before you plan to go to bed. Go and buy a paperback and read it before bed - nothing to exciting mind.
    #9
    nForce
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    RE: Sleeping problems, yet another thread 2005/08/04 21:57:31 (permalink)
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    good advice guys

    i did goto the doctors, but he was the same guy that doesnt have a clue about anything, went to him with a pulled ligament in my knee and he didnt have a clue, just said if anything pops out come back!?

    think i might try that valerian root, and try and goto bed earlier each day and wake up earlier
    #10
    Ab Flab
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    RE: Sleeping problems, yet another thread 2005/08/04 22:16:44 (permalink)
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    You might want to try Reiki or some other type of holistic therapy.. Had sleep problems myself for years and then tried Reiki - it took a few sessions but it definitely worked for me. Good Luck

    Pearls do not lie on the seashore,
    If you desire one you must dive for it.
    #11
    nForce
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    RE: Sleeping problems, yet another thread 2005/08/04 22:34:43 (permalink)
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    Reiki? ill google for it, im taking it isnt some sort of supp
    #12
    nForce
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    RE: Sleeping problems, yet another thread 2005/08/04 22:47:56 (permalink)
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    dont like the look of that reiki, looks like some sort of meditation crap
    #13
    Ab Flab
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    RE: Sleeping problems, yet another thread 2005/08/04 22:51:36 (permalink)
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    whatever floats ur boat mate!

    Pearls do not lie on the seashore,
    If you desire one you must dive for it.
    #14
    drab4
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    RE: Sleeping problems, yet another thread 2005/08/04 23:07:06 (permalink)
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    LOL

    "Meditation crap" can be useful for people who find it hard to sleep because of nervousness/ anxiety/ hyperactivity.

    Don't be too quick to dismiss it nForce.
    #15
    nForce
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    RE: Sleeping problems, yet another thread 2005/08/04 23:10:25 (permalink)
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    ive just cant see myself being good at it, maybe i might try it out, but i get quite impatient if i have to do thing for a long period of time
    #16
    alpine
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    RE: Sleeping problems, yet another thread 2005/08/05 00:28:40 (permalink)
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    Can I make a few suggestion?

    Sounds like you have trouble getting off to sleep initially, activities like TV and dare I say internet forums will only keep your brain active. Much better to do a winding down activity.

    If you don't get to sleep in half an hour get out of bed and do another calming activity, but don't make yourself a brew or anything.

    This one needs you to just try it. Don't go to bed until say 2am every night and get up with your alarm at whatever time you need to however tired you are. Do this for a week or two before judgeing the results.

    Learn to redirect your thinking or change your thinking in bed. For instance, if you lie in bed worrying about tomorrow, develop startegies to maybe worry for 10 minutes in the day, or switch your thinking to something more calming when you catch yourself doing it.

    You and your Doctor aren't communicating very well. I'd try another.

    Avoid pills for insomnia, even mild herbal remedies, they tend to create a dependancy even if only psychological.

    I would highly recommend some form of formal mind calming activity at some time through the day such as yoga or TM as mensioned, forget the spritual BS, it still works. Or read up on progressive relaxation techniques.

    When steps are taken, the success rate with eleviating insomnia is very high, something like 80-90%.

    I go through phases when my brain is buzzing all night, thinking about stuff, usually work. When it gets bad I follow these ideas and it works well for me.




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