Insomnia and Exercise

2Skinny

2Skinny

New member
I have insomnia some nights. It can wreak havoc on my ability to function at work, and on my mood, let alone on my ability to work out. I go to the gym about 5 times/week, but sometimes have to miss because I'm so tired. I really hate that. Often, I ignore it and still work out, but it catches up and I get colds, etc. I take vitamin C, don't eat after supper, only drink one cup of coffee before 9 am, etc. etc. so I don't think I could improve my "sleep hygiene" (as my doctor calls it). It's something I've lived with all my life, but man, it really bugs me.

Anyone have any suggestions beyond warm milk? Thanks.
 
I've had insomnia since I was in my late teens... it's my brain that I can't shut down and get to unfocus - execise has little effect on my ability to sleep or not sleep.

I've fought the doctors on sleeping pills (i self diagnosed myself with a very addictive type personality plus alcholism runs deep inmy family so I avoid taking them - i finally did a few weeks ago - some prescription and all it did was make me groggy and cranky but n ever did putme to sleep.

I've heard that yoga is good for clearing the mind - but I find that it just frustrated me because i'm not coordinated enough for most of the moves. I've tried the counting sheep thing - but this is h ow my mind goes - 100 -99 -- 98 -- 97 --and then i'll go add and start thinking about the 97 things i have to do.

I have a sound machine in my bedroom that does help somewhat - the rainstorm sound actually does work a little bit but it still takes me 3 hours to fall asleep and i rarely stay asleep thru the night.
 
one thing that did help me for a while - a few years back - my best friend had recorded for me on tape - my favorite story - the velveeteen rabbit. Tom had the most amazing voice -it was very calming... so basically it'd be him reading me a bedtime story... and it was relaxing....

bedtime stories work for kids -why not have them work for adults - alas the tape broke -my friend died and i've never had come across anyone with that voice to read me a story.
 
I often use relaxation exercises.

I learnt them from other people talking me through relaxation exercises, from relaxation tapes, a motivational tape about achieving the alpha state, a hypnotism for weight loss CD which didn't help me lose weight but did put me to sleep. I don't play any of the tapes any more but I've practiced them and put bits of the routines together in ways that I find helpful.

This doesn't always work for me but it does help.

Also, when I am falling asleep I try to be aware of the lovely sensations involved and imagine them again when I want to fall asleep another time.
 
Well insomnia is caused by a few things, ruling out caffeine, are you on any medication, stressed at work, or have symptoms of clinical anxiety?

Some medications can interfere with your sleep in which case you may want to talk to your doctor is you're on any.

Stress and anxiety can be put under decent control with relaxation exercises, deep breathing, yoga, or meditation.

If you want to go with a herbal cure, if you're into that, a few of my friends swear by St. John's Wort. They're all stressed college students, but it could be a placebo effect.
 
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I also have trouble 'turning off' my brain. I can predict when I won't be able to sleep...if something made me really mad during the day and I feel like the situation is unresolved (meaning I've got more hostile feelings I wish I could express) or I'm nervous or excited about something that's going to happen soon.

I've found a couple things that help... 1. Thinking of black, picturing it--basically turning off my brain by only allowing myself to picture the color black. (what's funny is I've found out that my sister does this too) 2. I read most of a chapter of Harry Potter every night so as I'm laying down trying to go to sleep I think about what I just read and what I know is going to happen next....I don't usually get to far because the next thing I know it's morning. I should mention that I'm a Harry Potter fanatic and could probably recite the books to you without having them in my hands so I guess that's what helps. (kindof like Mal's Velveteen Rabbit)

Good luck! I know it really sucks.
 
Thanks guys

Thanks for responding Mal, Felici, KMH and Kaitie. Your suggestions are all really good. My doc calls them "sleep hygiene"...sweet. I have no trouble falling to sleep ... it's the waking up at 3 or 4 and feeling wide awake PING like I've drank a can of Jolt. Something I haven't tried is an audio book...I like that, one with a real deep gravelly voice. Morgan Freeman's voice would lull me to sleep!

Kaitie I'm also a Harry Potter fan and so are my 18 year old twins. We read all the books out loud together and whenever a movie comes out...we go together. My one sons keeps saying "July 13th, you know where we'll be, day before our birthday..."

I slept like a baby last night. Thanks again.
 
if you do some googling, or even go to the ITunes music store -there are a bunch of free Relaxation Podcasts - actualy podcasts on practically every topic - you might find one that suits your fancy as bedtime listening.
 
I'll do that

Thanks Mal, I'll do that.
 
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