Ok... So this is new 😅

[[in...]]

So... Even though I've had one of the best days during my whole WD and this whole journey, here I am...

Sleepless again. I slept for about 2h yesterday so now I've gotten 2h during the last 36h... I was hoping I would fall asleep instantly tonight. 

It's now 00:15-ish and I'm in bed thinking "when will this end?!"...

Any thoughts/tips would be very much appreciated! 

Thanks people! Much love to all of you 💯 🙏 

[[Tr...]]

Hi @[in...], I feel for you.

Here are my tips and tricks for better sleep. I have discovered that I sleep better:

1/ With ear plugs. Probably because my CNS is in a heightened state (with hyperacusis) and every little noise wakes me up. Even the breathing of my husband.  

2/ After I have aired our bedroom for at least 5-10 min. Oxygen is good for our body.

3/ After I read a nice book or magazine or have done sudoku.

4/ After a shower.

5/ If I have intrusive thoughts, I play a simple mind game to get rid of them. I choose a simple word. For example “cat” and I try to think of as many words as possible beginning with the letter “c”, then the letter “a” and then the letter “t”. This game helps always to distract.

6/ I do 2 times when I go to bed progressive muscle relaxation - look it up. It’s very simple and easy.

https://mentalhealthcenterkids.com/products/progressive-muscle-relaxation-pdf 

7/ I do box breathing for 3-5 minutes. Inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec.

8/ The bedroom should be cool. Not warm and not cold.

9/ I use cotton sheets and cotton blankets.

10/ Have dinner at least 3 hours before going to bed.

11/ Stop looking at screens at least 1 hour before going to bed.

12/ Listen to relaxing music before going to bed: lazy jazz, instrumental, calm classical, natural sounds.

13/ Keep the lights in my bedroom dimmed for at least 1 hour before going to sleep.

14/ No coffee, black or green tea after 03:00 pm.

I hope this info can help.

Take care and sleep tight!

PS: Perhaps this info could be iseful also to @[Do...], @[An...], @[El...] and @[pi...].

Edited January 12 by [Tr...]

[[in...]]

@[Tr...]

Hey! Thanks for such a detailed answer! 

I've tried/used number 2,3,4,6,7 and 8. I've got to read up on progressive muscle relaxation though! 

Again: Thank you so so much! I love it, and appreciate it a lot!!

 

Edited January 10 by [in...]

[[Tr...]]

You are welcome! If you want, try the mind game, ear plugs and soft music. They are the most helpful for me! Progressive muscle relaxation, too btw.

I changed the numbers after 5/, because there was a repetition of it. Sorry!

Sweet dreams!

Edited January 10 by [Tr...]

[[Tr...]]

Progressive Muscle Relaxation  

https://mentalhealthcenterkids.com/products/progressive-muscle-relaxation-pdf 

 

[[in...]]

4 minutes ago, [[T...] said:

Progressive Muscle Relaxation  

https://mentalhealthcenterkids.com/products/progressive-muscle-relaxation-pdf 

You're the best! Thank you! 🫡💯🙏

@[Tr...]

[[Tr...]]

And you are the sweetest and always kind! 🥹

Edited January 11 by [Tr...]

[[Ka...]]

40 minutes ago, [[T...] said:

Hi @[in...], I feel for you.

Here are my tips and tricks for better sleep. I have discovered that I sleep better:

1/ With ear plugs. Probably because my CNS is in a heightened state (with hyperacusis) and every little noise wakes me up. Even the breathing of my husband.  

2/ After I have aired our bedroom for at least 5-10 min. Oxygen is good for our body.

3/ After I read a nice book or magazine or have done sudoku.

4/ After a shower.

5/ If I have intrusive thoughts, I play a simple mind game to get rid of them. I choose a simple word. For example “cat” and I try to think of as many words as possible beginning with the letter “c”, then the letter “a” and then the letter “t”. This game helps always to distract.

6/ I do 2 times when I go to bed progressive muscle relaxation - look it up. It’s very simple and easy.

https://mentalhealthcenterkids.com/products/progressive-muscle-relaxation-pdf 

7/ I do box breathing for 3-5 minutes. Inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec.

8/ The bedroom should be cool. Not warm and not cold.

9/ I use cotton sheets and cotton blankets.

10/ Have dinner at least 3 hours before going to bed.

11/ Stop looking at screens at least 1 hour before going to bed.

12/ Listen to relaxing music before going to bed: lazy jazz, instrumental, calm classical, natural sounds.

I hope this info can help.

Take care and sleep tight!
 

@[Tr...] Such good ideas we can all use! Thank you!

[[in...]]

So I finally managed to get about 6+ hours of sleep! Thank you all for your support!

[[Ab...]]

I do self hypnosis from a hypnotherapist ots my most used tool 25 mins of that and i roll.over and fall straight to sleep even if I was completely wired before the session.

 

Also a protein shake forces my body in rest and digest if cortisol is surging. Those are the two most used techniques in the last 8 months

But also havw a very similar bedtime routine to @[Tr...]

[[pi...]]

@[Tr...] thank you 😊!

Ear plugs is a must for me too I always been a very light sleeper, you gave a lot of good ideas!

[[Do...]]

On 10/01/2025 at 17:16, [[i...] said:

So... Even though I've had one of the best days during my whole WD and this whole journey, here I am...

Sleepless again. I slept for about 2h yesterday so now I've gotten 2h during the last 36h... I was hoping I would fall asleep instantly tonight. 

It's now 00:15-ish and I'm in bed thinking "when will this end?!"...

Any thoughts/tips would be very much appreciated! 

Thanks people! Much love to all of you 💯 🙏 

If it makes you feel better the other day I went 2 nights with ZERO sleep. Then the third night I slept 7 hours and felt horrific getting up.. I think because 7 hours wasn’t enough for the lack of sleep missed. I don’t know what is going on, I’m 3 months and a couple weeks off ….sleep is getting worse. Especially the anticipatory anxiety of sleep 

[[in...]]

6 hours ago, [[D...] said:

If it makes you feel better the other day I went 2 nights with ZERO sleep. Then the third night I slept 7 hours and felt horrific getting up.. I think because 7 hours wasn’t enough for the lack of sleep missed. I don’t know what is going on, I’m 3 months and a couple weeks off ….sleep is getting worse. Especially the anticipatory anxiety of sleep 

@[Do...] People are talking about "waves and windows"... I don't know what to believe anymore 😅 What I do know though is I'm wishing you a great day, and a lot of healing bro!

Edited January 12 by [in...]