The KiloPatches Advice Column and Q&A Thread!

[Rasha]

do you miss any TBT members?

 

[KiloPatches]

I'm having troubles falling asleep, I just lay there waiting to eventually sleep for like half an hour, any advice?

Sleep disturbance symptoms like this can be a sign of other health problems, such as thyroid issues, depression, anxiety, insnomia, etc.

However, 30 minutes before falling asleep, if you remain asleep until morning, is not considered quite enough to be clinical insomnia. Just sleep disturbance. Do you find you have racing thoughts that keep you up? Do you toss and turn? Is this a recent thing or is our bed uncomfortable?

There are several things you can try:
One method is to set up a consistant routine for when you go to bed. Go to bed at the same time each night, and do a specific order of events and activities each night to signal your body "its time for bed". And you should fall asleep faster.

First thing is first, do not use your bedroom for anything else but sleep, (if you are of age, sexually active, or married/common-law), sex, and I suppose getting dressed if your closet/dresser is there. Do not keep a TV in your bedroom. Do not game in your bedroom. Do not study whatsoever in bed (BAD BAD habit I did for a while, and I found it very hard to sleep, or very hard to concentrate while studying). Keep these activities separate from sleep.

So then set your routine. If you like milk, or aren't lactose intolerant, a glass of warm milk and honey before bed is good. Do not eat a large meal too close to bed time, but also don't go to bed hungry or starved. Do not consume cafeine - even chocolate or tea, other than herbal - 6 hours before bedtime.

I suggest maybe practicing some techniques to unwind.
If you play video games at night, your mind is active (aroused, its called in psychology, but people seem to associate that term with sex for some reason ALL the time). Your routne will make you more calm. So undressing and putting on PJs. Putting together what you need for the next day. Brushing your teeth. Try doing something that doesn't require much thinking, like reading an easy-reading book (not for school) till you are tired, or doodling, or colouring. Even try looking up guided meditations for sleep on YouTube. There are tons of free ones online too. You cn fall asleep to whale sounds, rainfall sounds, ocean sounds, bird sounds, nature sounds if you would rather voiceless ones.

Keep a sleep journal the morning after on what worked and what didn't and your quality of sleep.
This is a good example of one, for one-week, morning and night.
https://sleepfoundation.org/sleep-diary/SleepDiaryv6.pdf

Hope that helps!

- - - Post Merge - - -

do you miss any TBT members?

Yes, Kaiaa and diamondarcadia, to name two. There may be others who are gone who I don't know have left in the time I took my break. Diamondarcadia and I at least still keep in contact.

 

[D3athsdoppelganger]

I have insomnia and the earliest I ever sleep is like 2-3am I tried sleeping pills, it dosent help me. Also rarely I fall asleep at like 12 I wake up at like 3 or earlier. What should I do.?

 

[KiloPatches]

I have insomnia and the earliest I ever sleep is like 2-3am I tried sleeping pills, it dosent help me. Also rarely I fall asleep at like 12 I wake up at like 3 or earlier. What should I do.?

Similar answer as Call Me Daniel. Sleep Routines are key in Insomnia cases.
The sleeping pill (or Sleep Aid) was i over the counter or prescribed?
Over the counter ones are really bad. I do not recommend them. But with proper medical intervention and regulation, sleep aids prescribed can be effective if properly used, though.... I have my own concerns with that. And would avoid them altogether in that case. I would speak to a doctor abut your sleep issues and (my) concerns about you taking sleep aids to alleviate them, for long term follow up on symptoms, because as I said, this can be a sign of an even greater issue that needs medical intervention, and possibly medication to assist, even temporarily.

Do not sleep until you are tired. Going to bed wide awake will just frustrate you. So setting a routine and your body being signalled to sleep at an earlier time EVERY night at the SAME time, will help. It will just take a few days to get in that rhythm.

Also be careful of oversleeping when you stay up that late. That can also cause insomnia.

Hope it helps! Please refer to that I wrote to Call me Daniel. The advice I gave is still applicable.

 

[D3athsdoppelganger]

Similar answer as Call Me Daniel. Sleep Routines are key in Insomnia cases.
The sleeping pill (or Sleep Aid) was i over the counter or prescribed?
Over the counter ones are really bad. I do not recommend them. But with proper medical intervention and regulation, sleep aids prescribed can be effective if properly used, though.... I have my own concerns with that. And would avoid them altogether in that case. I would speak to a doctor abut your sleep issues and (my) concerns about you taking sleep aids to alleviate them, for long term follow up on symptoms, because as I said, this can be a sign of an even greater issue that needs medical intervention, and possibly medication to assist, even temporarily.

Do not sleep until you are tired. Going to bed wide awake will just frustrate you. So setting a routine and your body being signalled to sleep at an earlier time EVERY night at the SAME time, will help. It will just take a few days to get in that rhythm.

Also be careful of oversleeping when you stay up that late. That can also cause insomnia.

Hope it helps! Please refer to that I wrote to Call me Daniel. The advice I gave is still applicable.

Oh well I guess im screwed since I dont get tired until like a little after one and its a over the counter I think.

 

[KiloPatches]

Oh well I guess im screwed since I dont get tired until like a little after one and its a over the counter I think.

You're not necessarily "screwed". Sometimes I don't sleep until 4am (like right now it is 3:30am EST). People need different amounts of sleep. I have a 10am class tomorrow. So I will get less than 6 hours of sleep tonight, if I choose to sleep. Its all in what your routine in the daytime is. Do you go to school? Work? Have shift work? If your days don't require you to be up particularly early, and you get enough sleep (by which I mean feel well rested and not tired off 3 hours of sleep), then you are fine. But what is waking you at 3am? Do you wake naturally? When do you want to wake up? Do you suspect night terrors or some other issue?

 

[D3athsdoppelganger]

You're not necessarily "screwed". Sometimes I don't sleep until 4am (like right now it is 3:30am EST). People need different amounts of sleep. I have a 10am class tomorrow. So I will get less than 6 hours of sleep tonight, if I choose to sleep. Its all in what your routine in the daytime is. Do you go to school? Work? Have shift work? If your days don't require you to be up particularly early, and you get enough sleep (by which I mean feel well rested and not tired off 3 hours of sleep), then you are fine. But what is waking you at 3am? Do you wake naturally? When do you want to wake up? Do you suspect night terrors or some other issue?

Have no work, class nothing. I dont dream just wake up I guess, but there are sometimes were I wake up like from a nightmare but dont remember anything just have a bad feeling. Also Im actually tired right now so Ima try to sleep. Hopefully it helps me.

 

[KiloPatches]

Have no work, class nothing. I dont dream just wake up I guess, but there are sometimes were I wake up like from a nightmare but dont remember anything just have a bad feeling. Also Im actually tired right now so Ima try to sleep. Hopefully it helps me.

We will explore more of that soon. I hope I can help you more or direct you to resources that can. Eat, Sleep and Exercise are the 3 keys to mental wellness.
Goodnight!