Insomnia - Those Who Can't Sleep + Remedies to Sleep Better Discussion (Compiled)

[Guest workingadult]

quality of sleep getting worse as i get older.

 

realise this is common among many working adults.

 

its either waking up in the middle of the night or hard to fall asleep even when tired.

 

have tried:

 

1) melatonin - effective at first but effects wear off after awhile. dun wish to be dependent on it as well

 

2) ZMA - fairly effective but cause diarrhoea for me. anyone experience the same?

 

3) Jerking off - we all know it causes us to be tired, however i can't be jerking off every single night or use it as a solution.

 

any remedies that does not include medication? pls share!

[fab]

Perhaps u May like to identify what's causing your insomnia. If it's stress from work, u May wanna switch to a less stressful one. 

 

Health is more important than wealth.

Edited April 11, 2019 by fab

[Kimochi]

1 hour ago, Guest workingadult said:

quality of sleep getting worse as i get older.

 

realise this is common among many working adults.

 

its either waking up in the middle of the night or hard to fall asleep even when tired.

 

have tried:

 

1) melatonin - effective at first but effects wear off after awhile. dun wish to be dependent on it as well

 

2) ZMA - fairly effective but cause diarrhoea for me. anyone experience the same?

 

3) Jerking off - we all know it causes us to be tired, however i can't be jerking off every single night or use it as a solution.

 

any remedies that does not include medication? pls share!

Honey water. Just remember to rinse your mouth properly. 

[DeMarko]

2 hours ago, Guest workingadult said:

quality of sleep getting worse as i get older.

 

realise this is common among many working adults.

 

its either waking up in the middle of the night or hard to fall asleep even when tired.

 

have tried:

 

1) melatonin - effective at first but effects wear off after awhile. dun wish to be dependent on it as well

 

2) ZMA - fairly effective but cause diarrhoea for me. anyone experience the same?

 

3) Jerking off - we all know it causes us to be tired, however i can't be jerking off every single night or use it as a solution.

 

any remedies that does not include medication? pls share!

 

A cup of warmth milk will make u sleep better .... a small cup no need to be a big one

[cloxk]

you can try to drink a smoothie made of 2 green kiwis and 2 bananas around 90 mins before bed. 

 

green kiwis contain serotonin, which helps to initiate and maintain sleep. It also helps to navigate you thru the stages of sleep, including most importantly, the deepest, slow-wave sleep. Serotonin also helps to stimulate wakefulness in the morning. 

 

It is mentioned that you have somehow grown tolerant towards melatonin. Serotonin can interact with melatonin, by increasing its effectiveness while helping you to not grow tolerant towards it. 

 

Banana, meanwhile, is high in magnesium and potassium which promotes relaxation and circulation. They are high in nuts and leafy veges as well. 

Edited April 7, 2019 by cloxk

[Guest Guest]

3 hours ago, Guest workingadult said:

3) Jerking off - we all know it causes us to be tired, however i can't be jerking off every single night or use it as a solution.

 

Why not...? Even if you cannot get enough guys into your bed every night, there should be enough porn on the internet everyday...  

[Enchante]

[Guest Sggay]

33 minutes ago, Enchante said:

 

Effective?

[Guest Climb stair]

5 hours ago, Guest workingadult said:

quality of sleep getting worse as i get older.

 

realise this is common among many working adults.

 

its either waking up in the middle of the night or hard to fall asleep even when tired.

 

have tried:

 

1) melatonin - effective at first but effects wear off after awhile. dun wish to be dependent on it as well

 

2) ZMA - fairly effective but cause diarrhoea for me. anyone experience the same?

 

3) Jerking off - we all know it causes us to be tired, however i can't be jerking off every single night or use it as a solution.

 

any remedies that does not include medication? pls share!

Climbing stair until gasping for breath. Then take a shower. I can fall asleep very fast after that. But if insomnia due to work relationship problem, I take a leave on that day n pour out my prblm to my senior the next day. After few days, can back to normal sleep. If not work related, watching youtube on phone on bed can also induce sleepiness.

[Phil]

Did you try a (small) glass of Yamazaki or Kavalan, or a (bigger) glass of red bordeaux wine?

[fab]

Any drug or alcohol is detrimental to the liver in the long run.

 

Take with care.

[Phil]

26 minutes ago, fab said:

Any drug or alcohol is detrimental to the liver in the long run.

 

Take with care.

OK, Dad...

[Guest Sggay]

Actually how many of you all really have 6 to 8 hrs of uninterrupted sleep? Sometimes I also wake up in the middle of the night and then just toss and turn till waking time.

[fab]

2 hours ago, Phil said:

OK, Dad...

 

R u implying that I m naggy?

 

[mate69]

As we age, we tend to sleep less I feel.

Also coz we tend to be bogged down by a lot more worries eg financial matters etc.

 

[Forumer]

Try chamomile tea.

[Guest Guestguestguest]

There is a product called deep sleep pillow spray which you can purchase off Sephora. Quite effective.

[Phil]

1 hour ago, fab said:

 

R u implying that I m naggy?

 

Not at all! I was just joking. In fact, you are perfectly right.

This being said, sometimes, a little bit of alcohol can help to sleep ...

[fab]

10 minutes ago, Phil said:

Not at all! I was just joking. In fact, you are perfectly right.

This being said, sometimes, a little bit of alcohol can help to sleep ...

 

 

instead of relying on drugs or alcohol, its better to find out the root cause to the insomnia.

 

in long run , alcohol will cause insomnia actually.

[Guest Try This]

1. Tart cherry juice.

2. Stretch or massage calf and feet muscles just before bedtime.

3. Ensure adequate fluid intake.

[Guest Try This]

4. Yomeishu, D.O.M. or Huiji Waist Tonic.

[totalitarianism]

I will take Gabanite or Ezee which I usually buy from 7-11. The former costs $4.50 while the latter costs $4. Both are in small bottles and to be drunk. 

[Steve5380]

17 hours ago, Guest workingadult said:

 

3) Jerking off - we all know it causes us to be tired, however i can't be jerking off every single night or use it as a solution.

any remedies that does not include medication? pls share!

 

3) is a good remedy.  Keep a small tablet loaded with your favorite porn at your bed site.

 

Don't take any medication for sleep.  Maybe drink chamomile tea as suggested?

Use the ideal position to sleep well:  face up (supine), with a pillow under your head to elevate it, 

and arms along the side of the body.  Watch your hands and open your fists so fingers are extended.

Then consciously completely RELAX... the body,  and also turn the mind blank like in meditation.

 

Like everything, the above succeeds with practice, if not from one day to the next.

Ah... and sleep naked,  so that you can play with your genitals as much as you like 

 

[Guest Guest]

14 hours ago, Guest Try This said:

4. Yomeishu, D.O.M. or Huiji Waist Tonic.

 

Just go for this... 

 

 

[fab]

A friendly reminder.

 

Don't overwork your liver.

 

[thorzguy]

It is important to recognise what causes your sleep quality to be affected. 

 

3 things that I always adhere to:

1) Exercise. I do running mainly. It helps to clear my mind and and in turn be less stressful about whatever is giving me stress. Do be mindful not to exercise too near to bedtime, else you becomes more alert.

2) Religion. If you have any religion, just do a prayer before bedtime. Give thanks and be appreciative for the day.

3) Mediate. Lie down in bed and focus on your breathing. Usually I dose off after while. 

 

Hope the above is helpful to anyone. 

Remember: control the controllable and do your best to ignore the uncontrollable. 

[Guest Going to Songkran]

Buy a really good mattress,  upgrade your old pillows, install new aircon with ioniser and hepa filter, install black out blinds,  install acoustic doors and windows and keep everything else out of the bedroom.  Before sleeping, read a book on financial accounting.

[fab]

1 hour ago, Guest Going to Songkran said:

Buy a really good mattress,  upgrade your old pillows, install new aircon with ioniser and hepa filter, install black out blinds,  install acoustic doors and windows and keep everything else out of the bedroom.  Before sleeping, read a book on financial accounting.

 

Wow

[Guest Fairy]

Quit your job and u will sleep like a sleeping beauty.

[sg indian here]

as the saying goes....

you can buy a good bed but you can't buy a good sleep ...

wtf am i doing ....CANNOT SLEEP.

[Steve5380]

5 hours ago, Guest Fairy said:

Quit your job and u will sleep like a sleeping beauty.

 

You won't sleep if you have to worry about how to pay your bills.

[Alponsu]

I will keep away from my phone or tablet an hour before sleep.

 

https://www.sleep.org/articles/ways-technology-affects-sleep/

[Guest InBangkok]

Since my late 20s I have frequently found it difficult to get to sleep. One reason no doubt is because my job entailed a lot of hours and quite a bit of stress, and then later a great deal of travel. Regular switching of time zones - sometimes 8 to 12 hours - plus not getting to hotels until late at night after long flights makes sleeping difficult, the more so when you have a meeting to attend at 9 in the morning. The longer this goes on, the more difficult sleeping becomes, no matter how tired the body feels. It gets to the point where after a shower you lie on the bed exhausted and your mind tells you you are just not going to get to sleep!

 

I have tried all the usual remedies. I have a Philip Stein sleep bracelet, a lovely pillow spray of lavender, chamomile and some other oils, if really tired I'll have a bath and sprinkle essence of lavender to relax the body, I try my best not to look at a computer for a couple of hours before getting to bed . . . and so on. Nothing really works. So my doctor prescribed a light sleeping pill for use during travel. Usually half a pill is enough to get me to sleep. Or if I get to sleep naturally but wake up wide awake around 3 in the morning, a half will help me sleep for the rest of the night.

 

I know that reliance on medication is far from ideal. In fact, my doctor once read the riot act when he believed - correctly - that i was using pills after I got home from a trip. About a week after a long trip away I can start to sleep reasonably normally. But I dread the thought of travel without some sleep medication with me. I do realise that when I stop working (not too many years now), I will probably need to spend time at a sleep clinic or go into cold turkey for a few weeks. I certainly don't recommend the sort of regular medication that I take to others, but there can be times when mediation might be necessary.

[Guest Afternoon naps]

I've retired for 4 years (I'm 45 this May) and I love my afternoon naps.  I don't miss the headaches from staring at the computer, all the flights which seems to zap months away from my lifespan and is relatively stressful from not dealing with idiots.  

 

I spend my afternoons swimming and gymming when I'm not napping

 

I spend my time playing ipad, watching TV and I stay up to watch Champions League.   And I still get my 10 hours of sleep everyday.

[Guest sleep therapist]

On 4/7/2019 at 12:36 PM, Guest workingadult said:

quality of sleep getting worse as i get older.

 

realise this is common among many working adults.

 

its either waking up in the middle of the night or hard to fall asleep even when tired.

 

have tried:

 

1) melatonin - effective at first but effects wear off after awhile. dun wish to be dependent on it as well

 

2) ZMA - fairly effective but cause diarrhoea for me. anyone experience the same?

 

3) Jerking off - we all know it causes us to be tired, however i can't be jerking off every single night or use it as a solution.

 

any remedies that does not include medication? pls share!

 

Prevent reading your handphone for 2 hours before you sleep and keep it up. (You don't miss anything out , not replying to anyone who messages your or contacts from grindr). You must be strict on this.

Don't take office things or private disputes into the bedroom.

Read some boring scientific research or anything that would bore you to make your mind sleepy.

Relax your mind not thinking about any issues. If something bugs you (work, stress, bf) try not to think about it.

 

Start a sleeping routine.

Like 2 hours before sleep no TV or handphone. Listen some music and read on bed, then switch off the light and sleep, preferably around 11pm the latest and catch minimum 7 hours better 8 hours sleep.

Do this every day until you are back to normal sleeping routine.

[Guest sleep therapist]

10 minutes ago, Guest Afternoon naps said:

I've retired for 4 years (I'm 45 this May) and I love my afternoon naps.  I don't miss the headaches from staring at the computer, all the flights which seems to zap months away from my lifespan and is relatively stressful from not dealing with idiots.  

 

I spend my afternoons swimming and gymming when I'm not napping

 

I spend my time playing ipad, watching TV and I stay up to watch Champions League.   And I still get my 10 hours of sleep everyday.

 

Afternoon naps might be very contra productive to normal sleeping patterns . People who do afternoon naps tend to stay up late and reduce the normal night sleep.

Unless you have a healthy night sleep, doctors would not recommend an afternoon nap for people with sleeping problems.

[fab]

7 minutes ago, Guest sleep therapist said:

 

Prevent reading your handphone for 2 hours before you sleep and keep it up. (You don't miss anything out , not replying to anyone who messages your or contacts from grindr). You must be strict on this.

Don't take office things or private disputes into the bedroom.

Read some boring scientific research or anything that would bore you to make your mind sleepy.

Relax your mind not thinking about any issues. If something bugs you (work, stress, bf) try not to think about it.

 

Start a sleeping routine.

Like 2 hours before sleep no TV or handphone. Listen some music and read on bed, then switch off the light and sleep, preferably around 11pm the latest and catch minimum 7 hours better 8 hours sleep.

Do this every day until you are back to normal sleeping routine.

 

2 hours before sleep no TV or handphone →→→

 

Very tough, almost impossible.

 

[Guest sleep therapist]

3 minutes ago, fab said:

 

2 hours before sleep no TV or handphone →→→

 

Very tough, almost impossible.

 

 

It is possible, just needs some strict regime.

As long as you are not back to a normal sleep pattern, keep up with the 2 hours rule.

 

Two major sleep therapists come to same result:

 

 

At night:

Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.

Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.

Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.

 

2. Reduce Blue Light Exposure in the Evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect (21, 22).

Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep (23, 24).

Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include:

• Stop watching TV and turn off any bright lights two hours before heading to bed.

 

 

[Guest Afternoon naps]

25 minutes ago, Guest sleep therapist said:

 

Afternoon naps might be very contra productive to normal sleeping patterns . People who do afternoon naps tend to stay up late and reduce the normal night sleep.

Unless you have a healthy night sleep, doctors would not recommend an afternoon nap for people with sleeping problems.

Afternoon naps are very enjoyable to me and there's nothing better than to lay in bed on a winter afternoon with a bearish guy.

 

What appears unhealthy to me is seeihg people downing cups after cups of coffee or St@rbucks or energy drinks just to make it through the working day awake, so that they are productive in the eyes of their employer and can climb the corporate ladder.  All these coffee in the afternoon will make the heart palpitate even more, not to mention, keep them awake at night like an owl.

[Guest Guest]

On 4/7/2019 at 12:36 PM, Guest workingadult said:

quality of sleep getting worse as i get older.

 

realise this is common among many working adults.

 

its either waking up in the middle of the night or hard to fall asleep even when tired.

 

have tried:

 

1) melatonin - effective at first but effects wear off after awhile. dun wish to be dependent on it as well

 

2) ZMA - fairly effective but cause diarrhoea for me. anyone experience the same?

 

3) Jerking off - we all know it causes us to be tired, however i can't be jerking off every single night or use it as a solution.

 

any remedies that does not include medication? pls share!

 

1) Never tried this.

2) ZMA only helps if you are actively working out. It gives the body a good rest after working out. Diarrhea is due to your body not used to the increase in Zink Magnesium and Vitamin B6. Give It it a week of healthy eating and regular exercise and take your ZMA. It will work fine. I depend alot on ZMA for a good rest but provided if you have work out.

3) Jerk off and take ZMA. U will be well rested.

 

 

[SmileyGuy95]

My own methods (Basically know yourself):

 

1. Exercise few hours before sleep.

2. Make sure you are properly fed so you won't feel hungry. Not too full also

3. Drinking anything with milk helps me. (:

4. Make sure the temperature suits you. I cannot sleep in aircon room ><

5. Wear comfortable clothes to sleep. Nudists can go nude whenever possible.

6. Find a nice, comfortable pillow.

7. Get a bolster and soft toy to cuddle ^^

8. Practice deep breathing/meditation to control your breathing/thoughts. Or simply having happy thoughts

9. Watching boring webcasts/lectures might help for those in school. Haha... xD

 

Hope it helps... Sweet dreams~

Edited May 1, 2019 by SmileyGuy95

[auscent]

Physical remedy

: swim a few workdays each week

: go easy on heavy meals esp those of us who work late

 

Mental remedy

: to numb mental activities: music/ light reading ok but no chatting. Should try numb or else pointless to sleep

: this is esp good for me > tell myself pit random thoughts into a suitcase; leave it at door; repeat till mind goes blank

[blueblueblue]

try this product from iherb. i find it helps, but you have to refrain from looking at your phone or tablet after taking it:

 

https://sg.iherb.com/pr/Hyland-s-Calms-Fort-Sleep-Aid-50-Tablets/71791

[lonelyglobe]

On Sunday, April 07, 2019 at 5:43 PM, Guest Climb stair said:

Climbing stair until gasping for breath. Then take a shower. I can fall asleep very fast after that. But if insomnia due to work relationship problem, I take a leave on that day n pour out my prblm to my senior the next day. After few days, can back to normal sleep. If not work related, watching youtube on phone on bed can also induce sleepiness.

Ha..u r lucky as most of your tips would not work for others....one should not involve in any kind of exercise an hour before bedtime....shower will only awaken your senses and make u more difficult to sleep...watching or playing with phone on bed is a no-no for a good sleep though some will watch a really boring series to put themselve to sleep.

[Guest Yoda!]

- Exercise such as lifting until fatigue.

- Yoga

- Have sex frequently.

- Always try to have positive thoughts.

- Music helps.

[Guest Climb stair]

6 hours ago, lonelyglobe said:

Ha..u r lucky as most of your tips would not work for others....one should not involve in any kind of exercise an hour before bedtime....shower will only awaken your senses and make u more difficult to sleep...watching or playing with phone on bed is a no-no for a good sleep though some will watch a really boring series to put themselve to 

Never meant to sleep after exercise but After taking a shower, i feel so sleepy. And I quickly dozed off. Very good sleep if still remember. Same with phone. After tired working on my computer. Thought to lay down on bed and watch youtube. But eyelids feel very heavy. Turn off my comp n continue to sleep.

[Guest Sleepyhead]

Binaural beats works like charm for me. But need to find the correct tune that your mind can get use to. The effect kinda wear off after sometimes. Also, sleep hynotism. Im using Deep Sleep Hynopsis in playstore. Never fail me so far

[Steve5380]

On 4/10/2019 at 11:31 PM, Guest sleep therapist said:

 

Afternoon naps might be very contra productive to normal sleeping patterns . People who do afternoon naps tend to stay up late and reduce the normal night sleep.

Unless you have a healthy night sleep, doctors would not recommend an afternoon nap for people with sleeping problems.

 

Naps can be problematic only if they last too long, into deep sleep.  Otherwise they are beneficial taken early afternoon, which is tradition in many parts of the world. The best sleep is achieved EARLY:  early to bed and early up in the morning.

 

Return to good sleep is one of the benefits of retirement, which makes up for being older.  No stress, no shortage of time,  possibility to follow easy routines, independent of the day of the week.

[Guest guest]

On 4/11/2019 at 12:38 PM, fab said:

 

2 hours before sleep no TV or handphone →→→

 

Very tough, almost impossible.

 

Many people say TV and hp are the cause of not able to sleep, i personally don't think so. If you cannot sleep means you cannot sleep, nothing much got to do with the surrounding, TV and hp.

[Guest Sleep]

I couldnt sleep because so many issues in my head. Work issues.