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Sarah3000's avatar

Hi Norm,

I can totally relate to your insomnia. I haven't been able to fall asleep on my own at bedtime since December of 2019 when my mom died. I can nap during the day with no problem, but at night I struggle.

If you're interested, I have made a couple observations what worsens my insomnia-

1. Napping in the late afternoon or evening makes it more difficult to go to sleep and stay asleep. I guess because your body has already had some rest.

2. Watching TV late also affects being able to go to sleep and stay asleep.

3. Having a repetitive thought as you've pointed out, or a earworm- which is having the same song play over and over in your head.

Things that have helped me to fall asleep

1. If I'm upset about something, i.e. playing it repeatedly in my head, I find writing it down in a journal helps to get it off my mind.

2. This may sound a little weird, but positive self-talk helps. If you're a Gemini like me, The sign is represented by twins, you already have duality. This means I can talk to myself in my head. One is the upset me, and the other is the nurturing me. So you literally talk to soothe yourself. You vent all your frustrations and then you calm or soothe yourself with statements like, "You did the best you could with the information you had. You tried to work things out, don't beat yourself up," etc. Surprisingly it helps.

3. I've never tried this with the earworm, so not sure it would work, but actually play the awful song. You can go to Pandora, it's free, or YouTube. Maybe it will dislodge the offending song form your brain.

4. A hot shower or bath before bedtime. Sometimes this eases tensions in your body enough for you to sleep. Epsom salt helps to relieve muscle tension and it great for baths.

5. A back or full body massage, be it an electric massager or an actual masseuse (I prefer the latter). It helps to reliever the tension in your body. I sleep like a baby after getting a massage. It's the best gift I can give myself.

6. I have also tried melatonin and Tylenol PM which seem to be the most helpful. I have experimented with many types of melatonin and the other brand that works for me is the one you show in the picture, Natrol. I use the gummies.

We consider this a problem in the modern world, but there is a thing called Bi-phasic sleep. Apparently this has been part of the natural sleep patterns for humans. I have included a link below so you can read up on it while you're up at 3:03am.

https://sleepdoctor.com/how-sleep-works/biphasic-sleep/

Here's to more restful nights.

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Kate Cassidy's avatar

I take Natrol Melatoin 10 mg...I started w/20 mg, but was still tired in the am. 10 mgs works good...but I still get up anywhere from 3:00-7:00. I don't fall asleep until maybe 11:30 or 1:00, if that. I set the TV so it automatically shuts off in 30 or 60 secs. That helps a lot so the TV won't waken you at some horrible odd hour of the morning. Too much to think about or worry about is the worst thing you can do. I play golf in a dream, so sometimes I play the course at a club starting at the first hole and playing a really great game I make it up as I go. That helps me relax. Sometimes I imagine I'm at the beach...try to go places that relax me. Usually though, I fall asleep watching 48 hours, or Alaskan Forest Rangers, Storage Wars, Finding Bigfoot, or Lottery Winners buying houses on HGTV. Sometimes paranormal videos on TV, but that scares me, so that isn't recommended.

Don't drink. If you drink, and go to bed, you will awaken about 3 or 4 hours later because of your bio rhythm or something messed up in your system requiring more sugar....highs and lows. However, I do notice that someone in your house likes Johnny Walker Red, which happens to be a favorite of mine. I recommend that you stop playing your clock game at night. It is causing your brain to be alert and wake up at odd hours for your gratification in this head game you are playing with your brain cells. Setting the clock in your head is very powerful. I can set mine to get up at a certain time and it works almost every time. Brain cells like playing. Don't give them a game that is not to your sleeping advantage. Teach your brain to sleep in to later times.

Try the Melatonin again, the gummies are the best...then you have to "believe" they will work. Don't take them until you actually lay down and get under the covers. Feel the "sleepies" and go with them.

Good luck, friend.

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