Goodjers Talking About Insomnia

I've had bad trouble sleeping since I was a child. Call it a product of a misspent youth. Then kids didn't help me on that either. Especially when my younger son was a teenager and I basically had to be on him 24 hours a day to get through.

steinkrug wrote:

I discovered ASMR this year...

I've never done any ASMR, per se, but I've been using Bob Ross shows as a sort of auditory soother lately and it works really well for me. Forged in Fire and The Great British Baking Show also work pretty well.

Oh man, my mind was running so bad last night, I was up like 5 times and for more than 2 hours for one of them. I probably got like 3 hours of actual sleep. First time in a long time it was this bad.

Right there with you today. I barely slept at all last night. Sunday nights are usually bad anyway, but last night was especially rough. I even tried taking some melatonin, but it essentially did nothing.

Arise, thread!

Very similar to what I posted recently in the depression thread, I'm frustrated that all of my usual coping mechanisms are not working for sleep. I tried hard last night to run through the list. Emptied my mind, tried deep breathing and meditation, put on soothing sounds, took a melatonin. Really, just tried the works. But I was restless, couldn't fall asleep easily, and when I did get to sleep, I woke up multiple times throughout the night. This makes 4 nights in a row with little to no sleep.

In the past, my insomnia has manifested in the usual ways of failure to fall asleep, or restless sleep and waking up many times throughout the night, but over the last 4 nights I've had full on night-terrors. I can't even remember what the dreams were, but I wake up with adrenaline pumping, bathed in a sweat, and in full fight or flight mode.

I'm a wreck this morning. I am trying very hard to focus on work and get things done. Trying to put on a good face for the family and take care of the kids. But man, today is going to be a struggle. I think I may take tomorrow off of work and try to take a day for recovery.

How did it work out ThatGuy? I came here to revive this thread but found you already had!

The last couple nights have been pretty rough for me. Actually, the whole quarantine time has not been good for my sleep at all. It started out okay at first, but for the last few weeks I've been back to the usual waking up 3-10 times a night, no matter what I do. Some nights it's back to sleep quick, some nights it's not.

It seems like when I do exercise, like taking a good jog, my sleep actually gets worse on those nights somehow. Days with no exercise I end up with only 200-300 steps according to my cell phone (staying home every day sure makes a difference), so it's really nothing, and the sleep I get isn't any different.

I don't know what to do. Before quarantine I was about to call my doc and get a sleep study set up, but that's shot now. It'll probably be the summer before I can get in to the doctor again.

I have seen an interesting doc about sleep recently, you all might enjoy it: Nova - Mysteries of Sleep. If it's unavailable in your area, you might be able to catch it on the PBS app on whatever device you use (that's how I saw it). There's a woman they interview in the documentary that has exactly the same problems I have - fall asleep at first usually no problem, but then very interrupted sleep all night. Something has to be up with my brain waves!

Yeah, it hasn't been great for me. My sleep patterns have definitely changed and I'm struggling to find my new normal. I had a good set of habits going, but those same habits and behaviors are no longer providing the same results. My sleep tracker is indicating I'm averaging about 4 hours of sleep per night for the last few weeks. Frankly, my stress levels around work and family are through the roof, and I'm sure that's having an impact on my sleep and night terrors. I haven't switched up my process or procedure yet, but I think that's going to hit soon. I will try and find a new process for my "wind down" to prep for bed, and see if I can practice some different options when I do wake up in the middle of the night. Maybe that's just different music or sounds, maybe that will be a different activity when I wake up. Not sure yet, but I've got to do something different because the lack of sleep is definitely impacting me.

My insomnia has come back in a weird (for me) way. Usually I have problems on the going to sleep end. Now, with my whole work pattern and family pattern messed up (I usually teach at 8am, and I used to have our 3 year old waking up early on weekends), I am instead waking up at 6am wide freaking awake, no matter what time i tried to go to bed or how long it took to get to sleep. If I do manage to go back to sleep, it's to insane, vivid, f'd up dreams.

It's very difficult for me to find a new pattern, or to motivate myself to take walks in the morning or something. We're locked down hard here...almost no going out in Greece.

I’ve been using white noise a lot more recently. The one that does the trick at the moment is a rain sound. It is loopable without a detectable skip when it repeats to the beginning. I found it on Apple Music.

Here’s a link to it.

I would love to find some sort of droning synth sound with a shifting phase filter. My wish list for this sound is incredibly specific, which is why I haven’t been able to find anything yet. It should be a warm tone with a subtle buzz to it. The phase shift should be super slow, almost undetectable. And of course it should be loopable with no detectable change when it repeats back to the beginning.

Also, there can be no “attacks”. What I mean is there must be no point in which you can detect the striking of a note. It needs to be one continuous drone save for the moment when you start to play the track.

White noise definitely helps us out with sleep. In the summer the air conditioner takes that role, but for the colder times we picked up this machine: white noise machine.

It works well, the sounds are all looping with no noticeable skip, and there are a bunch of different options for sounds. Not sure if it has the specific noise you're looking for, but the natural ones are nice and that's what we usually have on.

I-5 is my white noise machine.

Jonman wrote:

I-5 is my white noise machine.

Southern California? Are we neighbors?

I’m in Aliso Viejo.

RawkGWJ wrote:
Jonman wrote:

I-5 is my white noise machine.

Southern California? Are we neighbors?

I’m in Aliso Viejo.

IMAGE(https://thumbs.gfycat.com/PoisedJampackedDikdik-size_restricted.gif)

RawkGWJ wrote:
Jonman wrote:

I-5 is my white noise machine.

Southern California? Are we neighbors?

I’m in Aliso Viejo.

*Points at location under avatar*

I'm in the 'burbs outside of Seattle.

Bringing my recommendations back from the loath thread

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Spoiler:
davet010 wrote:

Or if you are in a more modern mood, try "Thursday Afternoon" by Brian Eno - very calming.

I struggle a lot with insomnia and can definitely vouch for Brian Eno.

I have YouTube Premium and a pair of sleep phones and I fall asleep to one of the below almost every night. Apologies for the “insomnia guy info dump”.

Brian Eno Ambient 1

Brian Eno Ambient 2

Moby: Long Ambients

This one may seem corny, but I promise it works for me.

Another guided audio that just rambles so long I eventually at least rest

imbiginjapan wrote:
RawkGWJ wrote:
Jonman wrote:

I-5 is my white noise machine.

Southern California? Are we neighbors?

I’m in Aliso Viejo.

IMAGE(https://thumbs.gfycat.com/PoisedJampackedDikdik-size_restricted.gif)

This is one of my favorite sketches. Especially how they *always* break up and laugh.

If you walked into a room and said “Marina Del Rey” like Kristen Wiig does I will always laugh 100% of the time.

Several months ago, I was listening to a podcast about sleep (I think it was an episode of Lifehacker's The Upgrade), and the interviewee brought up the fact that reading self-help before bed is a bad idea.

Well, I can confirm that this is true.

I've been reading Manoush Zomorodi's "Bored and Brilliant" this past week. After I put the book down and turned off the light, I started thinking how I could apply some of the suggestions, which then prompted me to start figuring out how I could make some changes in my home office to reduce the amount of distractions during business hours. (The big three: Unplug my personal laptop and put it in the kitchen during the day, and shut the office door to make sure the cats don't come in, and use noise cancelling headphones with white noise or ambient music to make sure their meows don't distract me. This first day worked out pretty well.)

The result was that, by midnight (a good hour and a half past the time at which I usually fall asleep), I was still wide awake. I eventually fell asleep after getting up, dumping everything I had on my mind in my journal, and then going back to bed.

Morale of the story: Tonight, I'm switching back to fiction. I've good a collection of Sherlock Holmes short stories waiting for me. And a whole stack of French-language comic books I need to re-read to figure out if they go on the "To sell" or "To keep" pile.

RawkGWJ wrote:

I would love to find some sort of droning synth sound with a shifting phase filter. My wish list for this sound is incredibly specific, which is why I haven’t been able to find anything yet. It should be a warm tone with a subtle buzz to it. The phase shift should be super slow, almost undetectable. And of course it should be loopable with no detectable change when it repeats back to the beginning.

I just use this iOS app to play waterfall noise, but it's possible you could whip up something to your liking.

APPLICATION FEATURES

• 40+ perfectly looped sounds with additional free sound downloads from the White Noise Market app or website: https://whitenoisemarket.com/

• Background audio support so you can use other apps while listening.

• Record and professionally loop sounds without being an audio engineer!

• Revolutionary Mix Pad editor for creating new soundscapes like a DJ with support for adjusting sound position, sound variance, volume, and pitch of each individual sound in the mix

• Upload and Share your recordings and mixes with the White Noise Market app

That seems cool. I will check it out. Thanks.

Waking up at 2AM and not being able to go back to sleep is the best, and today will be a glorious day.

bobbywatson wrote:

Waking up at 2AM and not being able to go back to sleep is the best, and today will be a glorious day.

Best! I had the opposite - couldn't really fall asleep before 2AM and then had to get up at 6 as usual. Great and fabulous day ahead!

Up until yesterday I’ve been getting a fairly healthy amount of sleep.

I work in the night and sleep in the day. Tuesday evening my work shift started at 9:30 pm and went until 9:30 am. 12+ hour shifts are common for me. When I got home I ate a snack, walked the dog, and took a brief look at the news headlines. I’d only been home for 2 hours at this point. I got on my phone and called in sick to my next shift. I knew immediately that I wouldn’t be able to get an acceptable amount of sleep.

I’ve been awake for 32 hours at this point. I did manage to catch a 90 minute nap somewhere in there.

How long until I start to hallucinate? I’ve only had insomnia induced hallucinations once in my life. I was 16. y.o. I think.

Man, that's awful. Hope you got some rest!

I fell asleep at 3am, woke up at 7am. Later I had a five hour sleep period, so that’s acceptable for me. I’m roughly halfway through my work shift and I’m not tired or sleepy.

Can’t sleep. Anxiety. Heart pounding. Mind racing. Need sleep in order to work. Can’t sleep.

Hope you got some sleep after all Rawk.

There's so much happening in the world right now, it's surprising to me when someone does NOT have some sort of sleeping trouble.

After trying several things I finally fell asleep. Then I bit my tongue so effing hard that I woke up again. I’m not sure how long I had been asleep when this happened. I tried and tried to ignore the pain and go back to sleep. Finally went back to sleep. Now I have a painful and visible sore on my tongue where I bit it. I’ll get some good sleep someday, right?