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Old 06-12-2017, 10:51 AM   #1 (permalink)
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sleep tips?

I realize like half of guidance & support is me whining lol so I'm not going to shitpost plus I do this to myself so I don't care if you make fun of me

Basically been trying to not to bed drunk every night. This means I haven't slept in like three days and I am. so. fucking tired. My mind just goes crazy at night. Everything bouncing off each other and I feel restless and on edge. I toss and turn. I go outside and walking in circles smoking a dozen cigs. My mind feels so jumbled. everything is just yelling at me all at once, it's really frustrating.

Outside of my head stuff I work really late at night and have to sleep partially during the day and I'm super sensitive to light and noise. I live with two unemployed people who are always home making noise. I also have a really hard time sleeping in the summer heat, winter's so much easier for me. Also since I lived with bed bugs for a year I have PTSD from that shit and it constantly feels like my skins crawling or if I see a piece of lint I'll freak out.

Anyone have any tips? I use melatonin but it doesn't do too much. I also have prescription tranqs but they put me out for like sixteen hours and if I do drink within a 24 hour period or so of using I end up in coma for a couple days so I'm trying stay away from drugs in general. Weed used to help but I'm taking an indefinite hiatus from that too. Any bed time winding down traditions would be helpful to hear, thanks.
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Old 06-12-2017, 10:58 AM   #2 (permalink)
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Give CBD a try maybe.

Also exercise and meditation of course.
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Old 06-12-2017, 11:05 AM   #3 (permalink)
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Quote:
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Give CBD a try maybe.

Also exercise and meditation of course.
Can you or someone explain meditation to me in Lehman terms? I've always been curious but it's always seemed corny too. But I literally no nothing about it. It's like turning your brain off which seems impossible
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Old 06-12-2017, 11:22 AM   #4 (permalink)
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It'll be hard at first. Sit down, get comfy. Close your eyes, breath in through your nose to a count of 4, hold it for a count of 4, out through your mouth for a count of 4, hold for 4, repeat. Concentrate on your breath and the circular nature of it. Try for 5 minutes at first. When I first got into it it was incredibly hard, it felt like my eyes were vibrating in my head but it gets easier.
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Old 06-12-2017, 11:54 AM   #5 (permalink)
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I hate to sound like a broken record but getting seriously into physical fitness cures a lot of ailments.
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Old 06-12-2017, 01:16 PM   #6 (permalink)
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Quote:
Originally Posted by reggiedrugs View Post
Can you or someone explain meditation to me in Lehman terms? I've always been curious but it's always seemed corny too. But I literally know nothing about it. It's like turning your brain off which seems impossible
To start it is more-so focusing your brain, not turning it off. Which seems much more possible.

There are a million different ways to meditate. Some ways have more profound effects than others, but they pretty much all calm the mind.

A basic method i use, similar to what kitch said, is basic breathing meditation. I dont count or control my breath though. I just breathe as i naturally would. When doing so i just close my eyes and put all of my focus at like the entrance of my nose where i can feel the air pass through. Focus on that feeling.
Your mind will immediately wander. Once you noticed it wandered just smile and lol about how crazy your mind is and how it wont focus. Dont get upset. It's normal. Just smiile it off and bring your attention bsck to the breath.

Meditation is weird because on one hand it makes you feel insane because you become hyper aware of how much your mind wanders all over the place, but on the ither hand it helps with that too.

A good tip is to do this frequently throughout the day. You dont HAVE to do a legit meditation sit session. That can be intimidating. Just practice taking a few mindful breaths at different times throughout the day. This helps big time. Also makes actuall legit sits easier too.

Just go into meditation the same way you would physical exercise. Gotta practice. Cant just be a badass lifter like stoneric overnight. Dont get put off because you cant sit like a monk day 1.
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Old 06-12-2017, 03:12 PM   #7 (permalink)
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get flux for your stuff with screens. it helps a ton. cant elaborate with one hand.
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Old 06-12-2017, 03:43 PM   #8 (permalink)
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Hey reggie.

I have dealt with PTSD for a while, and it really is quite a healing journey. I would recommend working on relaxation and coping strategies during the day in addition to strategies to help you sleep better. I say this because working on your mental health in general will increase your body's ability to sleep at night. Perhaps consider seeing a professional, as the skills you learn can be invaluable for an entire lifetime.

That said, I definitely recommend taking time to meditate or simply getting your mind to sit with one point of focus for some time each day. Even if its only 2 minutes at first. It's a strength that takes time to build. It can be so incredibly hard, especially if you experience racing thoughts. Take time to relax each day so you can bring your stress and adrenaline levels down. Exercise will also help prime your body for sleep.

Many mental health professionals recommend a 'black out' hour before bed. where you're not plugged into any devices or tv, because the lights mess with our sleep schedules.

Practice soothing and relaxing self-talk "My body is getting heavy, my body is relaxed." This will help your body know you want it to sleep.

If you're thinking far to much, get up and do something deliberate like reading or writing. (Don't surf the internet) and then try to go back to sleep again.

Try melatonin, or relaxing tea before bed. Have a nighttime ritual.

Have a consistent sleep schedule, so your body can prepare for bed at the same time every night.

Best of luck!
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Old 06-12-2017, 07:07 PM   #9 (permalink)
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Quote:
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get flux for your stuff with screens. it helps a ton. cant elaborate with one hand.
Pretty weird thread to jerk off to, but who am i to judge.
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Old 06-12-2017, 11:28 PM   #10 (permalink)
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First off, it sounds like you drink a fair amout. I would suggest you stop drinking. Alcohol disrupts your sllep cycle significantly. Look it up.

Exersize will vastly help you sleep and aid with reducing overall stress and anxiety.

Cammomile tea or bedtime tea can help relax and put you to aleep.

in college, I used to work graveyard. I used sheets of canvas velcroed to my window to sleep durning the day. Earplugs and or a fan can also help immensely in sleeping during the day.

My gut tells me that if you were to lay off the bottle for 30 days your symtoms would redice significantly. I know mine did.

Last edited by jag8; 06-12-2017 at 11:33 PM.
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Old 06-13-2017, 02:31 AM   #11 (permalink)
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nighttime rituals are great.

also keep your bed in a room with no electronics or leds. makes your mind go night night time.

fuck alcohol, you arent getting any rem with alcohol.
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Old 06-13-2017, 07:25 AM   #12 (permalink)
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Cold shower can help wake up and get to bed I've realized
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Old 06-13-2017, 07:55 AM   #13 (permalink)
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What I've done:

Laying on your back, take a deep breath, hold it, think or feel your toes, release your breath & relax toes, then, same with ankles, calves, thighs, etc, a breath and release/relax, -> fingers, hands, wrists, arms, etc, <- I usually am asleep before this.

I've on occasion been up to my neck, head, eyeballs, but not often, , , , ,

-c-

If you think about it you can even relax your ears. Well, I can.
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Old 06-13-2017, 08:59 AM   #14 (permalink)
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Honestly a clear conscience is by far the best sleep aid. That means clearing up the wreckage of your past, getting done everything you need to, and avoiding wrong action. I don't know you that well but for me and most people I know the majority of anxiety is self inflicted due to poor decisions and actions. When I live a good life and go out of my way to help others I sleep like a baby.
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Old 06-14-2017, 12:03 PM   #15 (permalink)
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Conscience certainly is/would be a major issue.

My problem has allus been I cant stop thinking, clear conscience or not. My mind just roams, in many directions, I cant turn this off.

Relaxing specific body appendeges kinda aims my thinking, prevents roaming, to a degree.

-c-

(edit: If I could only turn off my brain!!)
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Last edited by cornemuse; 06-14-2017 at 12:05 PM. Reason: feng shui
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Old 06-14-2017, 01:21 PM   #16 (permalink)
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im stubborn so i just lay in bed awake and use the time to contemplate things. its still restful and i got used to it on occaision

if it happens for several days (or years--grad school was something else) in a row its usually because i have some unresolved issues that i'm trying to avoid dealing with, or in general i am just overthinking everything going on in my life.

of course there is always the standard advice of physical activity and making sure you try to go to bed at the same time every night. ...but you are also going to have to get a handle on your alcohol consumption--i know telling you this isn't exactly going to shock you and its probably not what you are seeking advice on. you have to think about your sleep not as the problem to solve but as a symptom of all the other problems you have going on. being deprived of sleep makes dealing with regular life difficult and dealing with problems even harder. if you don't take care of yourself you aren't going to be in a good situation any time soon
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Old 06-14-2017, 02:20 PM   #17 (permalink)
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Quote:
Originally Posted by cornemuse View Post
What I've done:

Laying on your back, take a deep breath, hold it, think or feel your toes, release your breath & relax toes, then, same with ankles, calves, thighs, etc, a breath and release/relax, -> fingers, hands, wrists, arms, etc, <- I usually am asleep before this.

I've on occasion been up to my neck, head, eyeballs, but not often, , , , ,

-c-

If you think about it you can even relax your ears. Well, I can.
Actually a solid form of meditation in general. Very similar to a method i practice, which is supposedly the technique 'the buddha' taught in his time (take that with a grain of salt).

Called "Vipassana" if anyone is curious. lll elaborate more if requested to do so.
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Old 06-14-2017, 04:03 PM   #18 (permalink)
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Oh my god. Yeah, earplugs are surprisingly amazing to help with sleep. They work for me like a charm whenever I need to make sure I'm well-rested.
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Old 06-14-2017, 04:11 PM   #19 (permalink)
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Do you drink coffee or energy drinks Reggie?
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Old 06-14-2017, 06:19 PM   #20 (permalink)
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Oh my god. Yeah, earplugs are surprisingly amazing to help with sleep. They work for me like a charm whenever I need to make sure I'm well-rested.
I'd be paranoid if I couldn't hear. Smoke alarms and such.
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