Sleep Therapy - Any Experiences?

dumdidum on 23/12/2017 - 17:40

Hi guys,

I've had problems with my sleep for many years and it's only getting worse:

  • Problems getting to sleep, particularly if I'm worrying about something stressful in my life or have an event I'm nervous about the next day
  • Waking up after as little one or two hours of sleep and then not being able to go back to sleep - probably the biggest stressor
  • Even going back to sleep doesn't result in "deep sleep" but just a weird period of half-consciousness where I wake up feeling tired as hell and like I didn't really sleep at all

Just wondering if anyone out there has had any experiences with sleep clinics, sleep studies, alternative treatments, etc.?

I do not think it is sleep apnea as I am fairly fit and still in my 20s.

Honestly, it is killing me at the moment and it can't continue

Thanks

Health & Beauty

Comments

    • dumdidum on 02/01/2018 - 14:19

      Very difficult to detach oneself from these thoughts…my discipline needs work

  • DiscoJango on 28/12/2017 - 08:50
    +1

    the below worked very effectively for me:

    . a very dark room
    . a very quite room - im a very light sleeper, can be difficult based on your location
    . white noise - fan is on all night, every night
    . make a habit of starting off with blankets, then "kicking them off" later on. i dont sleep well when my body heats up
    . change light bulbs from bright white to yellow
    . read a book - a physical book, not your phone. about 30-60 minutes of this and you will start to feel your eyes getting heavy

    the below 3 were my game changers:

    . calm your mind: endlessly thinking about "stuff" while trying to sleep is like trying to get a baby to sleep while cranking heavy metal
    . a proper mattress: some people like soft, some like firm. this is probably one of the most important things
    . a proper pillow: same as above. experiment with different types to see which ones you sleep best with. ignore all the marketing nonsense written on pillows and make up your own mind

    others have mentioned taking supplements to aid you, however i personally dont believe in this approach. what happens when you stop taking these supplements? straight back to square one. fix the problem rather than apply a band aid fix.

    • dumdidum on 02/01/2018 - 14:22

      Thanks for your post.

      The supplements are only temporary, but yes I totally agree with everything else you said - it all ties back to having good sleep hygiene.

      I've taken to using ear plugs to achieve the quiet room but I know this is not sustainable. Bed wise I'm renting so don't have many options there but plan to invest in a good mattress and pillow when I eventually have my own place.

  • aman00024 on 28/12/2017 - 09:11

    Warm milk wid honey bfr going to bed

  • RedHab on 28/12/2017 - 09:19

    This ShutI programme is supported by clinical research, and you get a discount if you are Australian:

    https://www.blackdoginstitute.org.au/getting-help/self-help-…

    I would be interested to hear if anyone here has tried it?

    • dumdidum on 02/01/2018 - 14:30

      Thanks RedHab, think I might give this one a go. Price for a year is good (we are on OzB after all!)

  • tunzafun001 on 28/12/2017 - 11:01

    I've struggled with sleep issues for years. Starting to get on top of it. Anxiety definitely at the root of the issue. Also some post adrenaline issues. Interesting that some of the big no-no's work for me, and vice versa.

    For me. No lights on at all 2hr before sleep. Definitely no reading books or anything that requires concentration. I have a sleep TV I use only at night with the backlight at 3%. I have 1/2 glass red wine. No sugar, many snacks have sugar without realising it. I always watch something funny and non thought provoking last (Family Guy for example). I brush my teeth etc mid show when I feel sleepy, but 20mins before actually going to bed. Then, since I'm a light sleeper with small ears, a pillow under and on top of my head. I try and wake up same time all days. Blinds straight up. No sunnies in morning. Strong coffee in morning only. Peppermint tea at night after dinner. If I wake up in the night, either don't move and think about something funny, or just literally smile and think 'awesome'. How lucky i am in a comfy bed and not on a plane etc. If it doesnt work get up for a pee as suggested above and repeat.

    • dumdidum on 02/01/2018 - 14:34

      Thank you tunzafun, seems like a few alternative suggestions which I'm definitely open to.

      I like the part about being grateful / feeling lucky - very easy to skip over this

  • narcoleptic-haze on 28/12/2017 - 11:16

    I don't have as bad a problem sleeping as you but I did find that listening to rainstorms helped me a lot went trying to get to sleep. I use a few apps but I mainly use "Rainy Mood". I find rain rain gives the same effect as those white noise apps, but it sounds more natural and calms me better. I started out just using earbuds in bed, but now have a dedicated mini stereo system (one speaker either side of the bed) just for this purpose. It's helped a lot.

    • dumdidum on 02/01/2018 - 14:34

      Thank you - will give the app a try :)

  • eggnbacon on 28/12/2017 - 13:11

    I'll just echo some of what's been said so far and a few things that may not have been mentioned.

    • Stress and nervousness affects almost everyone's sleep, insomnia or not, so don't beat yourself up about it. Acceptance would be quite helpful here, thinking that this is how things are now and not getting emotional about it but still working on the problem. Somewhat akin to stoicism.

    • Sleep studies may or may not return results. Mine came back as inconclusive. That said if you can afford it or have private health insurance, try it out regardless.

    • Having a podcast playing on my phone has helped with sleep onset most nights. Seems to help stop the mind racing as you have something to focus on. And if you can't sleep at least you've learnt something.

    • As for waking after 1-2 hours and the half-conscious state, that's where I'm stuck at the moment. If you find anything let me know :)

    • You mentioned anxiety, mild depression and a lack of satisfaction with your life - these are definitely things you should work on as they can be the cause of your insomnia or part of that vicious cycle.

    • Lastly, work on things other than your insomnia. If that is the sole focus in your life, then it becomes your life.

    Best of luck and I hope you find what works for you.

    • dumdidum on 02/01/2018 - 23:01

      Thanks eggnbacon, I'll be sure to let you know my progress and any pointers I pick up along the way. This thread has already been invaluable.

      In relation to your last point, I'm keeping busy these holidays and trying to keep on growing and changing.

      Good luck to you too :)

  • urahara on 28/12/2017 - 16:02

    No caffeine
    Late evening exercise
    Milk at night before sleep

    Stress
    Improve focus by counting till 100 (restart if any other thought comes to your head) Takes years to master.

    • dumdidum on 02/01/2018 - 23:05

      Thanks urahara. That last one is a doozy - I basically have zero focus so it will take some time and discipline…

  • lainey13 on 28/12/2017 - 16:12

    Just finished a home sleep study. My path was dentist > ENT specialist > sleep specialist > sleep clinic for home study which was half price and half claimable on Medicare as opposed to inpatient sleep clinic which wanted to charge $1000 bed fee which was completely not covered by PHI. I could have waited months to do in patient sleep study for free but couldn't be bothered. I discuss my results early next year but it was ok doing the home one. I'm not large or old yet I do snore so I figured I'd see if it was sleep apnea. Your GP can probably refer you straight to sleep specialist which will cost less than my path did.
    With the home sleep study I went to the clinic where they wired me up and I carried it all home and slept surprisingly well considering how gross the equipment was and how much crap I had in my hair. It will be very interesting to see the results.

    • dumdidum on 02/01/2018 - 23:06

      Thanks lainey for letting me know your experience.

      I'd be interested to hear what the results are when they come back. I still I'd prefer doing the inpatient sleep clinic even if I have to wait a while.

  • cannedhams on 28/12/2017 - 18:15

    I noticed someone up above suggested Periactin. If you are going to try an antihistamine I woukd suggest doxxylamine (restavit) first as this is better attested as a sleep aid. Its also available over the counter.

    I have transient insomnia stemming from anxiety. I find that taking 12mg doxylamine succinate (half a tab) and 10 mg temazepam is a sure fire guarantee for sleep. However its not called the "heath ledger cocktail" for nothing. Although he had a bunch of other drugs in him as well.

    Definitely get the melatonin from iherb. Too damn expensive in Australia. I have the 5mg melatonin gummies for my son who is autistic, they have really helped his sleep. I divide them in 4 so the dose is only 1mg or so. Oral bioavailability of melatonin varies dramatically from person to person so try and find a dose that works for.you. Melatonin only assists with sleep onset and really only helps if there is a melatonin deficiency or circadian rhythms are upset because of shift wprk, etc.

    Anthistamines are neither tolerance forming nor addictive, unlike benzos. The only real downer is that long term use of antihistmines has been tentatively linked to increased prevalence of alzheimers down the track.

    • dumdidum on 02/01/2018 - 23:09

      Still taking the melatonin at the moment (3x 3mg pills) - definitely find it helping with getting to sleep.

      Think I'll avoid the benzos unless absolutely necessary - I will check out Restavit, thank you for the suggestion.

  • mooney on 28/12/2017 - 18:55

    Hi.

    I’ve a history of crappy sleep. For what it’s worth I have a solution that works great for me.

    Firstly I bought sleep headphones, ones that really aren’t uncomfortable when you lie on your side with the weight of your head on them.

    Secondly I found a selection of spoken word podcasts. Ones that are interesting but not enthralling.

    When I can’t sleep it’s usually because my brain is farting everywhere. Can’t shut it down. So I play one of the podcasts and listen to it. I’ve personally found that any kind of music is too stimulating, even chill out music, so it must be truly only spoken word.

    Honestly this usually means I’m dead asleep after 10 mins of any podcast I play.

    Hope it might help.

    • freemoneyhunter on 28/12/2017 - 22:25

      I can attest about playing podcasts, I like listening to the ET/Alien stuff, I usually just play a Hoagland/C2C youtube video and turn the monitor off, they go for 2-3 hours, it's complete nonsense but it's fun to listen to. If you listen to stuff in bed, you don't get angry about not being able to get to sleep which makes things even worse for getting to sleep.

    • dumdidum on 02/01/2018 - 23:13

      Thanks for the suggestion mooney - didn't know there were headphones specifically for this, I will definitely look into them.

      I have tried listening to music and found it helps a little. Then again I've also tried wearing ear plugs for complete silence.

      My main problem is middle-of-the-night insomnia, wondering if the headphones will work for that too…

      • mooney on 03/01/2018 - 16:17

        Hi.

        These work great and didn’t cost much at all. Highly recommend them.
        https://banggood.app.link/Fonb79jGoJ

        I actually use them for middle of the night. I don’t typically have issues falling asleep but I can wake up at stupid hours and it used to take me hours to fall back to sleep. Then I discovered sleep headphones and podcasts.

        For me it’s critical that it’s not music. Only spoken word. Otherwise I’m wide awake. Spoken word helps my brain focus on just one thing and then after a short period of time I’m good. My tip is to have 4/5 options lined up ready to go. Stupid stuff like ‘things you should know’ work well.

        Good look. Hope you resolve your issue. If you do try these and they work I’d love to hear from you. 👍👍

  • skint on 28/12/2017 - 19:15
    +1

    Go speak to your GP. Australia has one of the best healthcare systems in the world and we are lucky to have it.

    You should be getting between 7-9 hours of sleep per night for someone in their twenties (6 to 10 may be appropriate depending on individual variation).

    Here are some things you can do in the meantime (Resource: UpToDate)
    * Sleep only as much as you need to feel rested and then get out of bed
    * Keep a regular sleep schedule
    * Avoid forcing sleep
    * Exercise regularly for at least 20 minutes, preferably 4 to 5 hours before bedtime
    * Avoid caffeinated beverages after lunch
    * Avoid alcohol near bedtime: no "night cap"
    * Avoid smoking, especially in the evening
    * Do not go to bed hungry
    * Adjust bedroom environment
    * Avoid prolonged use of light-emitting screens before bedtime
    * Deal with your worries before bedtime

    • dumdidum on 02/01/2018 - 23:17

      Thanks skint - I'm planning to see a GP very soon and hopefully will find one to become my regular doctor.

      I would be absolutely ecstatic with 6 (continuous mind) but I feel like I should be getting between 7 and 8. I don't think I've felt rested in many many years however…

      • skint on 03/01/2018 - 00:44

        Good stuff mate, you won't regret it — especially forming a patient-doctor relationship. There's plenty of stuff your doctor can trial from medications to behavioural therapy (perhaps the most useful..?).

        A bit more information if you're interested before seeing your Doc.

  • ozzpete on 28/12/2017 - 19:43

    One option, which would also be a 'bargain' as it is free.
    You could get referral from GP to psychologist and have 10 free 1 hour sessions with a psychologist.
    I would recommend seeing a 'clinical' psychologist, and GP can, give you an open referral . Then just make some calls and do a bit of research online or wherever, to seek out a suitable psychologist to see and hopefully this will help with your sleep problems (and help in other ways also) .
    I am studying psychology, so I know there are many options out there and many strategies you could try .
    There are so many different things to try, and its not a 'one size fits all' kinda thing. Although it would be soooo cool and eaaier it psychology could operate that way. But we are all different which is a good thing, and if you see a good psychologist they should have many different strategies to try, in regards to helping with your sleep problems, and helping with everything else too :)
    Good luck, and Happy New year to all

    • dumdidum on 03/01/2018 - 12:33
      +1

      I actually tried a few sessions in 2016, and I could see they were leading somewhere but it was bit slow paced. These were to address some issues with anxiety at work which whilst are still present, are significantly reduced from what they were in the past. I guess exposure therapy really does work to an extent…

      Thank you, and happy new year to you too :)

  • lostn on 28/12/2017 - 20:42

    Others have probably mentioned it by now, but to treat sleep problems, it's best to treat the underlying cause behind them. Which in many cases is stress and anxiety. When you get those things sorted, you get good sleep again. This will work better than seeing a sleep specialist. They will likely tell you the same thing.

    I used to have problems like this in Uni. It got so habitual finally falling asleep after dawn, that my body adjusted its sleep cycle for this to become "normal" and when I had no more worries I still couldn't sleep like a normal person. I ended up finding work based around my messed up circadian rhythm, and when I switched back to a normal person's working hours, that was when I slept normal again. Because I had no choice obviously.

    In short, fix whatever is causing you stress. The rest should sort itself.

    • dumdidum on 03/01/2018 - 12:42

      Some of my problems I think actually can be traced back to university and when I was studying for some other qualifications.

      I recall absolutely killing myself over multiple weeks for exam preparation; the most harmful thing I did was to force myself to wake up after only a few hours sleep almost every night to continue studying. Now I'm paying the price. Hopefully it's not too late to reverse the effects.

      • lostn on 03/01/2018 - 16:24

        Hah. I remember my first semester in uni, I had 6 days break when classes ended, then 4 exams in a 3 day period. That was rough. There were still 5 more weeks of exams period, and all of mine were in the first 3 days of exam time. I barely passed accounting.

        I didn't go and read through all your posts, but if it's been a long time since Uni and you're still having problems, you may want to try not sleeping for a day. Drink lots of red bull that day. Then in the early evening, you can pass out and get up the next morning. This will be a rough day, but resist sleep for the whole day to make sure you're tired enough when it comes time to sleep at a normal person's hours.

  • [Deactivated] on 28/12/2017 - 21:37

    Neglectful of me not to mention this, given that I've been aware of the research for years, though actively, practically, implementing the outcome for other reason. Namely the disappointment with most CFL/LED replacements for incandescent lighting, over the years. Most of which have been pretty lousy, for one reason or another.

    This, incidentally, beyond general brain stimulus, is the reason for avoiding the inherently bluish/Kelvin-coolish light from LED screens - particularly if susceptible to sleep disturbance.

    Research has demonstrated extra suppression of melatonin production by the pineal gland when humans are exposed to above sunset-level/also incandescent-level, colour-temperature, light, as evening progresses to night.

    Putting aside Colour Rendering Index stuff (a whole can of shiny glistening worms that I won't get into here), and even going back a bit to when CFL lighting ruled, most replacement lighting promoted as being 2700°K (incandescent equivalent), was/is higher than that - often near to, and sometimes higher, than 3500°K.

    Most "warm white" LED bulbs available now are specced as being 3000°K, but are also still often at least somewhat higher than that.

    Assisting to suppress melatonin production after sunset, even more, some people actually prefer "cool white" lighting. With wavelengths almost as short as light from LED screens, if you have difficulty sleeping, cool white lighting definitely isn't your friend.

    Upshot, practical:

    • Some 'smart' bulbs will get you near a genuine 2700°K, or even lower, but usually at the considerable (disappointing) expense of brightness.

    • The Philips "Scene Switch" bulbs (the three-stage ones, not the two-state, Cool/Warm, one) offer the potential of genuine warm at maybe ok brightness (while maybe on necessary mid-setting), depending on just what you're after in that respect. I bought one of each of four a few months ago, but haven't had cause to try them, yet. I can let you know in due course, if you really want me to…

    • Known quantity, by me, with a number working in various fittings in the house, right now. Try/Buy the Philips Filament LED Globes. Bog standard LED CRI, at 80, but genuinely bright enough in many fittings and also a genuine 2700°K. I did have one side-by-side with an old 60W incandescent bulb in a fitting early-on to compare, and could barely discern any difference. The filament LED tech is good.

    Best wishes for some sleep tonight, and I hope that some of the blurb above helps you, or at least someone else where the lighting aspect is maybe playing a role.

    • dumdidum on 03/01/2018 - 12:55

      Thanks DNE, that's very comprehensive.

      At the moment I'm renting so not an option to go around changing light fixtures, but I will definitely keep this in mind when I have my own place. For now, I'll make do by abstaining from electronics a while before I'm off to bed.

      • [Deactivated] on 04/01/2018 - 17:11

        No main fittings, now, or lamps that could be bought, that take standard bulbs? No GU10 compatible downlights in the place? (That also happens to be one of the Scene Switch line, options + variously available in smart form, too.)
        No?
        If so, that is a pity. Otherwise, investments that you could easily swap-out and take with you when you move out.

        Aside from any other potential issues covered in the comments, maybe best for me to have just suggested that you Shake Ur Body whilst (you know, any given) Lights On, until so knackered that you just keel over and fall into a coma…

        :-)

        Kudos for at least replying to all comments. Very impressed with that.

        • dumdidum on 04/01/2018 - 19:25
          +1

          I live with my landlord who doesn't seem too pleased with changes to his decor unfortunately. There's a single lightbulb hanging from the centre of my bedroom ceiling.

          As for your last comment, I tend to think OCD goes hand in hand with some of the other issues in my life!!

        • [Deactivated] on 12/01/2018 - 23:18

          @dumdidum:
          I hope that things are improving / variously on way in that direction.

          Here's one more thing, if things get desperate, but not cheap -
          https://www.slashgear.com/philips-smartsleep-system-uses-aud…

          Maybe in meantime, to listen/watch :) You can thank this guy for just reminding me of this… and… https://youtu.be/8CZTJdPcrYw

          I'm actually a bit sleepy after listening to and watching that extended version - and Electricchris1 certainly knocked himself out putting together that clip…

          YouTube.
          It's on The Internet.

          A bit less weird, but equally dreamy -
          Steel Drum cover of stellar track

          Maybe this, too -
          Also relaxing. A link posted recently in the OzB broom closet Everything Else forum, so you are unlikely to have seen it.

          I won't start with an actual list of links - ambient electronic or the crossover of that to the non-dancey end of Trance, or I'll be here for a week - and extra sleepy!
          Maybe just follow your nose eyes/ears if any of those above are of any help.

          (Bonus, dancey, Trance)

          :-)

  • freemoneyhunter on 28/12/2017 - 22:19

    Give up all tea and coffee, you can substitute with Caro which tastes better than coffee. If you don't fall asleep within 30 minutes, have no more than 2-4 drinks and then try sleeping. Listen to something like Coast to Coast while in bed. I used to have problems sleeping because my room was next to the kitchen and people would be banging pans and things, generating background noise can help drown out the bumps in the night.

  • EyesWideOpen on 28/12/2017 - 22:36

    OP, not sure if anyone mentioned this but besides sleep apnea, you might want to have thyroid checked out for hypo/hyper; also whether your bed is near the power box; and whether you have restless legs syndrome; have a blood test to see any long term deficiencies. Magnesium helps, take good dose after dinner.

    eta: listen to and learn breathing focus exercises, it's like counting sheep, breathe in breathe out.

    • dumdidum on 03/01/2018 - 13:01

      Thank you for the suggestion, no-one has mentioned the thyroid so another thing to check there. I don't think I have RLS and my blood tests haven't come up with anything major.

  • PeeDee on 28/12/2017 - 23:55

    If I can't sleep I turn on the radio at low volume.

    If you're looking for a sleep clinic I highly doubt there's much they can do with it. Try reading self help sleep stuff and if that doesn't work look for professionals. They'll gonna provide the same answers as what's on the internet. Sleep education. Basic stuff you hear everytime. Caffeine in by noon, sleep same time wake same time, morning sun to reset circadian rhythm, exercise.

    Also a trade secret, I recommend you try Sleepy body lotion from Lush. Many people talk about how it helps for insomnia and problems you described

    • dumdidum on 03/01/2018 - 13:41

      Thanks for the suggestions PeeDee. I still think I'm going to try the sleep study, if for nothing else but to at least rule out sleep apnoea. Something comforting about having experienced professionals looking at the problem.

      • PeeDee on 04/01/2018 - 11:44

        You could look at s lousy of sleep disorders and see if any symptoms fit you. Sleep apnoea is easy to pick up. Insomnia is mostly due to stress, mental health conditions.

        Plus if you're after medicine there isn't any real good medicine as they all give you memory impairments. Exception is melatonin.

        If you're after therapy. You could either do self help as there's plenty of resources or sing a professional.

        Let us know how you go!

  • DanielTr on 29/12/2017 - 05:45
    +1

    Well. I was in the same boat not long ago. You can do quick test at home although it would be better if you can do sleep test at the sleep laboratory. You may download an mobile app to record your snoring level overnight while measuring your blood oxygen level using a pulse oximeter (e.g. http://www.sleep-apnea-guide.com/portable-pulse-oximeter.htm…). Or this sleep monitoring would be the best (http://www.arcnetwork.ca/id/869 - I was using this) When you wake up, check your snoring level and the blood oxygen level. Pay attention on the lowest concentration of the oxygen level: if it is fall down lower than 90% any time through the night then It becomes critical. Talk to your doctor ASAP.

    In the meantime, check you BMI, thyroid glands and tonsils and any polyp in the nose. If they are all OK and you don't have problem with the oxygen level. Try exercising at day and hot shower before going to bed.

    Disclaimer: I'm not a doctor but a medical scientist who used to suffer from sleep apnea. Good luck.

    • dumdidum on 03/01/2018 - 13:54

      Thanks for the pointers and the well wishes Daniel, I am looking at doing the study at the lab but will definitely look into your apps you mentioned.

      BMI I think is healthy but as another poster suggested above I will get my thyroid checked.

  • myfuturej on 29/12/2017 - 08:04

    I had chronic insomnia since I was a teen and I am the overly anxious type. Only 2 things worked for me when I am really stressed out: pill and cupping. When I got pregnant and I can’t do neither, I found a 3rd solution.Now, this may sound like a silly infomercial but I found that using some high-quality soft ear plugs help me drift off. I realise that blocking one my senses reduce the stimuli and my thus my stress levels. Also, btw, I have abstained from coffee for more than a decade now.

    • dumdidum on 03/01/2018 - 13:55

      Haven't had coffee for several years now, and also using good quality ear plugs (Hearos brand - what drummers use), but definitely would like to wean myself off using them - shouldn't have to rely on these aids.

  • myusername on 29/12/2017 - 09:47

    be like the rest of us and turn to drugs and alcohol

    • dumdidum on 03/01/2018 - 13:42
      +1

      What kind of an OzBargainer are you? These are premium products ;)

  • Statistic on 29/12/2017 - 13:01

    A couple of years ago I had about 2 years of very bad sleep and so I had a go at most things. My biggest issue was waking up again in the middle of the night, but I also had trouble getting to sleep and feeling very tired due to lack of quality sleep. Without doubt the biggest contributor to my problem was block out blinds. I was in a flat with the bedroom facing the street with a street light right outside - hence the blinds. After I moved flat I went with much lighter curtains that allowed in the morning sun. I recommend concentrating on getting morning light. Be sensible about curtains - you can still have them, you just need some light coming through. Better yet if you are east facing. Get up in the morning early and go for a walk in the light for a few weeks. Look at your lounge room lighting. It shouldn't be too dim. Not blinding bright, but up the bulb watts a bit. You want good light cues. I also take Melatonin. The chemist stuff is a rip off. They basically have the same concentration of Melatonin as occurs in the environment. I recommend slow release prescription Melatonin 2mg. You need some weeks for an effect and they don't put you to sleep really. They just improve the quality of your sleep and help to get the sleep cycle right. To get to sleep you want to be relaxed and try and go to sleep at a similar time each night. If you are really distressed then it is worth using short term medications. From your description you dont have sleep apnea. Sleep clinics are pretty much oriented towards identifying sleep apnea. Beyond that that are not going to to do much for you beyond what is mentioned by people here. Good luck you have a serious health problem and you need to address it.

    • dumdidum on 03/01/2018 - 14:18

      Sounds very similar to my experience, not much I can do about the blinds and windows at the moment due to renting but will keep it in mind in future.

      Yes, another poster also suggested slow release melatonin, I've found that the normal variety definitely has an effect so will try this out and hopefully will stay asleep for longer!

      Thanks for sharing your story :)

  • Venthriloquist on 29/12/2017 - 18:52

    Listen to documentary when you want to fall asleep.
    Youtube has it free;
    - the universe
    - ancient aliens
    Etc

    Choose the one that has soothing voice.

  • TRENT86 on 29/12/2017 - 21:44
    +1

    Try smoking some pot lol

    • dumdidum on 03/01/2018 - 14:18

      Too expensive

      • TRENT86 on 04/01/2018 - 19:42

        Depends where you get it.

  • Seni0r El Cheapo on 30/12/2017 - 03:00

    Damn! I am always (profanity) sleepy… I can even sleep in noisy trains, with coffee cup in my hand :-\

    • dumdidum on 03/01/2018 - 14:19

      The other side of the coin…I am very envious haha

  • PCAviator on 30/12/2017 - 09:37

    Had same issues for years. It is likely related to your anxiety and stress. Goid that you are talking about it. That is often the best initial medicine 😊. My psych pointed me to these fantastic workbooks which help a lot if you sit down and do them. With less stress and managed anxiety, you sleep better, naturally. http://www.cci.health.wa.gov.au/resources/consumers.cfm

    Good Luck!

    • dumdidum on 03/01/2018 - 14:20

      Thank you for the link, I will definitely find some time to go over these workbooks whilst it's still holidays!

  • cookie2 on 30/12/2017 - 10:29

    hey, dont know if you're still around and about this thread but I honestly logged in just to comment and possibly help. I've struggled with sleeping since my preteen years (about 20 yrs). Over the years I've had good and bad times and I get what you mean by a bit of a day dream like state but it's like you haven't slept at all! very frustrating. so my tips are…. WHITE NOISE. I used to use a fan but it isnt always possible ,dependent on weather and can sometimes get too cool or drys out the air. I have an app called White Noise and I have used it for about 4 or 5 years now.helps drown out every little noise (haha). You'll find a backround sound on it that works best for you but I find that a constant noise is best (like tv static).
    sleeping tablets as a backup.sometimes just knowing I have them available to me, makes me sleep better knowing I've got a backup to being exhausted in the morning.obviously used occasionally when exhausted etc for my own reasons.
    get yourself tired during the day.I'm not much of an excerciser but I know this can wear you out. I just try and wake up early (like around 4-5am). by the time you go to bed in the evening you're more tired that normal.this will help to create a stronger sleep pattern of getting to bed at a similar time each night. and will encourage an earlier bedtime, which in turn,wont stress you so much if you wake in the middle of the night.
    humidifier in the room that creates a scented and relaxed space.
    rest in bed for a while BEFORE you actually want to go to sleep. I will sometimes chill in bed for an hour before sleeping,lights on or off (preferably off). I will look at random websites, play a game repetitively that required focus (at the moment I'm on mindsweeper and works a treat!)
    sorry for the long comment but hope some of this helps.yes ofcourse dealing with anxieties and psychological issues will help too but sometimes you just want to deal with one thing at a time. :)

    • dumdidum on 03/01/2018 - 14:33
      +1

      Thanks for sharing your experience cookie, I really appreciate the sentiment :)

      Yes, other posters have suggested using background noise, apps, radio, etc. One of my family members swears by the radio so I will definitely give anything a shot.

      I think I lead a fairly active lifestyle as it is, probably wouldn't be able to wake up so early though, I plan for around say 7am. I admit there are plenty of moments when I feel tired during the day and could definitely nod off, but the weirdest thing when I actually want to succumb and sleep, especially during the day, I find the napping all disjointed and not a deep sleep at all. Then come nighttime I have troubles again!

      I usually do spend quite long in bed before sleeping but others have suggested this goes against the principles of sleep hygiene - I will try both.

      Thanks again and good luck with your sleep as well!!

  • ninetyNineCents on 30/12/2017 - 16:13

    Its amazing how many people recommend pills and other things but forget tbe basis.

    Before you goto sleep perhaps since is summer and rather hot, go for a long walk late in the evening or do some gardening for an hour or two.

    Secondly this is a rather simple suggestion, eat lots of lettuce as is. Try first with half a lettuce or if you are game a whole lettuce. I dont have a sleeping problem but i get rather sleepy extra quickly after i have a good salad with lettuce. The more lettuce the more i fall asleep. Lettuce is good for you so its worth a shot.

    • [Deactivated] on 30/12/2017 - 20:58

      The OP, opficially, now has too much reading, wanking, & eating, to do, to ever sleep again…

      :-)

      • dumdidum on 03/01/2018 - 14:24

        Haha hilarious but I do plan on taking these suggestions to heart :)

    • dumdidum on 03/01/2018 - 14:25

      I do quite a bit of walking day in day out, both morning and evening, and find that it relaxes me. It's often the time of the day I look most forward to.

      Haha, time to add it to the weekly grocery list :)

  • carrawa on 30/12/2017 - 22:28

    Do you wake up with like a hangover but haven't drunk alcohol? This for me was a sign of sleep apnea. Snoring is not always a sign of sleep apnea.

    When i was young, very fit, and not overweight, still had trouble sleeping until 2-3am, then slept well. 15 years later many more kg later, stopping sleeping for at first one day, then two days then finally three. Finally saw a doctor for it, recommended sleep study, then diagnosed with severe sleep apnea. First night on the machine, slept 13 hours no problem. Normally, i put the mask on, gone within 3-5 minutes if i can remember that but need high pressure quickly.

    Be warned, once diagnosed, need medical certificate for driving ASAP. More complicated if a commercial driver.

    See your doctor as recommended by others, do the sleep study (mine was bulk billed), see if that is indeed the problem. if so, go the really portable machines, like the new resmed air-mini with battery, otherwise travel etc will be more complicated. For me, sleep studies are torture, yours might be different.

    I drink energy drinks, coffee, use the computer and 99% off the time am off like a light immediately after. So, experiences are individual, see a sleep expert, then see what is diagnosed.

    • dumdidum on 03/01/2018 - 14:28
      +1

      I'd say it only feels like a hangover when I take benzos. If I'm simply lacking sleep it feels terrible but I wouldn't call it a hangover.

      Can I ask the process for getting the sleep study done through bulk billing? I know it won't be pleasant but willing to go through almost anything.

      Thank you!

  • carrawa on 15/01/2018 - 23:54

    Not sure if some one replied. Mine was speak to GP, he will give you a referral letter for a sleep study. Call the sleep study centre/group (my case Snore Australia), then they will tell you when they have an availability. If you want to get in early, tell them you can go at short notice if someone cancels if you can, make sure you have the forms filled out, hair washed etc. The study should be bulk-billed, as they always were for me.

    I used to have one done each year, but now medicare has cracked down on them, so there needs to be a substantial reason or they will refuse reviews.

  • Caped Baldy on 09/12/2019 - 22:42

    Hey OP, how did you go with this?
    I suspect I may have sleep apnea but want to try other options before sleep study and possibly CPAP machine.

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