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Try heavy blankets. They will soothe you down.
They're called "weighted blankets" and contain some heavy substance like sand or something. Some weigh 15lbs, some 20, some 25.
And cold temperature
Melatonin
I recently bought a Lectrofan Kinder and used the brown noise setting (never even heard of brown noise before). That puts me into some amazing deep sleep, with vivid dreams. I usually wake up to go to the bathroom at least once, but now I never usually wake up. Kinda surprised it works so well for me
I don’t have insomnia but happen to have been reading about sleep recently. Please look into CBT-I — it is listed as the first-line treatment for insomnia over sleeping pills like Ambien because it’s not only more effective at treating insomnia, but it also does it without the detrimental effects on sleep quality sleeping pills have (weakening of memory consolidation that normally happens during sleep, increased cancer risk and mortality, and rebound of insomnia after discontinuation of medication)
A calming no-electronics routine before bedtime (reading magazine/newspaper, meditation, light stretching or even just shower and personal hygiene stuff). White noise or rain sounds for sleeping.
Ambien
As a former insomniac, here’s what worked for me:
1. Create a bed time ritual that you follow every night (home or away) - mine was no blue screens for an hour before sleep, pray or meditate, do deep breathing or progressive relaxation with a cold compress over my eyes
2. Take a hot bath. The rise and then drop in body temperature helps signal its time to sleep
3. Use a white noise machine to help create non-intrusive ambient noise. If used at home as well as while traveling it’s one of the easiest triggers to help settle into sleep and to go back to sleep if you wake up after every REM cycle (I do)
4. Cut any alcohol until you’ve broken the insomnia. It causes disruptive sleep
5. Eat some carbs before bed. Blood drain to the stomach can also make you sleepy
6. If you’re on any, cut the caffeine. It takes 12 hours to leave the bloodstream. Other way to look at it is stop drinking caffeine 12 hours before you want to sleep.
7. Hydrate. I got into a ritual of having a pot of chamomile tea before bed. Mindfully sipping and smelling the tea helps settle the nervous system.
Good luck and hopefully, sweet dreams.
Thx
Try yoga routine - I swear by it
Melatonin